Seed Rotation for Hormonal Balance
During a recent class on hormonal balance that addressed estrogen dominance, I was introduced to the concept of seed rotation, also referred to as seed cycling. Used by many practitioners in the functional world, it was Magdalena Wszelaki, author of Cooking for Hormone Balance, being interviewed that piqued my curiosity and sent me on a deep dive into the benefits of seed rotation. It's an effective, yet incredibly simple, tool helpful in restoring hormonal balance.
When I work with women that struggle with hormonal balance, I now include this protocol. Because it has been used by so many with success, is simple to incorporate and has no negative side effects, it's a profoundly sensible therapy to integrate. It's also an effective way to regulate an irregular or otherwise abnormal menstrual period. Not a quick-fix solution, but rather one that gives hormones a gentle nudge toward their natural rhythm on its own time. You may start to see a shift after just one cycle, but most likely it will take 3-4 months for hormones to find their balance.
Seed rotation is for every woman
Seed rotation for hormonal balance is not just or menstruating women! Regardless of where you fall in the stages of reproductive health, the balance of estrogen and progesterone remain important to your health. For example, estrogen influences your body's ability to absorb calcium (bone health) and maintain appropriate levels of cholesterol (cardiovascular health) in your blood. Seed rotation benefits women in all stages of their reproductive health including peri-menopause, menopause and post menopause and should be considered as a tool for anyone experiencing symptoms such as:
Estrogen dominance
Women, and particularly those that have stopped menstruating may be concerned with estrogen dominance and the cancers associated with it. So why, you may ask, would you bring in more estrogen containing foods like flax and pumpkin seeds?
First of all, estrogen dominance has some of its roots in the fact that during menopause, our estrogen levels drop. Our ovaries stop producing it, but our adrenals pick up the task, of producing both estrogen and progesterone. However, progesterone being used in cortisol production skews the ratio further and estrogen dominance prevails. On top of that, xenoestrogens, or those coming from outside our body, mimic estrogen in our body and add to that dominance. They come in from our environment, eating foods grown using pesticides and herbicides, and eating animals fed hormones. They also end up in our body through the use of plastics and chemical-containing cleaning products . All of these chemicals (poisons, really) mimic estrogen in the body and are the ones to be most concerned with.
This is where flax can be so helpful. During the first phase of the rotation using flax and pumpkin seeds which contain lignans that are phytoestrogens and contribute to positive estrogen metabolism. In other words, they are instrumental in breaking down estrogens metabolites and then excreting them from your body, rather than allowing them to recirculate.
During the second phase of seed rotation, we bring in sunflower and sesame seeds because of their progesterone enhancing properties. They contain high amounts of zinc and Vitamin E which have been correlated with a higher production of progesterone. This is also helps to counteract estrogen dominance and bring hormonal balance.
How this works
If you are still menstruating, use your cycle to determine your starting point. If your menstrual cycle has ceased or is too irregular, uses the phases of the moon.
Days 1 – 14 of the menstrual cycle or from new moon to full moon
2 Tablespoons per day of ground flax seeds. Note: It's important to use fresh ground flax seeds. Purchase whole flax seeds, never ground ones and store them in the freezer. You can grind a few servings ahead, but be sure to store them in a glass jar in the refrigerator because they oxidize quickly! 2 Tablespoons per day ground pumpkin seeds.
You can add your ground seeds to salads, smoothies or just mix them into water.
For additional support include fish oil (EPA/DHA 2,000 – 3,000 mg)
Days 15 — 28 of the menstrual cycle (or from full moon to new moon)
2 Tablespoons each/per day of ground sesame and sunflower seeds.
You can add your ground seeds to salads, smoothies or just mix them into water.
For additional support include Evening Primrose oil at 500 mg per day
If you are not used to including a lot of fiber in your diet, start with just 1 Tablespoon of each of the seeds. On the second month of rotation, move up to 2 Tablespoons of each of the seeds.
Thinking about giving seed rotation a try? Let me know if you have any questions or how I can help you get started!
During a recent class on hormonal balance that addressed estrogen dominance, I was introduced to the concept of seed rotation, also referred to as seed cycling. Used by many practitioners in the functional world, it was Magdalena Wszelaki, author of Cooking for Hormone Balance, being interviewed that piqued my curiosity and sent me on a deep dive into the benefits of seed rotation. It's an effective, yet incredibly simple, tool helpful in restoring hormonal balance.
When I work with women that struggle with hormonal balance, I now include this protocol. Because it has been used by so many with success, is simple to incorporate and has no negative side effects, it's a profoundly sensible therapy to integrate. It's also an effective way to regulate an irregular or otherwise abnormal menstrual period. Not a quick-fix solution, but rather one that gives hormones a gentle nudge toward their natural rhythm on its own time. You may start to see a shift after just one cycle, but most likely it will take 3-4 months for hormones to find their balance.
Seed rotation is for every woman
Seed rotation for hormonal balance is not just or menstruating women! Regardless of where you fall in the stages of reproductive health, the balance of estrogen and progesterone remain important to your health. For example, estrogen influences your body's ability to absorb calcium (bone health) and maintain appropriate levels of cholesterol (cardiovascular health) in your blood. Seed rotation benefits women in all stages of their reproductive health including peri-menopause, menopause and post menopause and should be considered as a tool for anyone experiencing symptoms such as:
- PMS
- racing heart
- bloating
- flushing (hot flashes)
- low libido
- insomnia and poor sleep
- depression
- PCOS
- weight gain
- headaches
- brain fog and memory loss
- vaginal dryness
Estrogen dominance
Women, and particularly those that have stopped menstruating may be concerned with estrogen dominance and the cancers associated with it. So why, you may ask, would you bring in more estrogen containing foods like flax and pumpkin seeds?
First of all, estrogen dominance has some of its roots in the fact that during menopause, our estrogen levels drop. Our ovaries stop producing it, but our adrenals pick up the task, of producing both estrogen and progesterone. However, progesterone being used in cortisol production skews the ratio further and estrogen dominance prevails. On top of that, xenoestrogens, or those coming from outside our body, mimic estrogen in our body and add to that dominance. They come in from our environment, eating foods grown using pesticides and herbicides, and eating animals fed hormones. They also end up in our body through the use of plastics and chemical-containing cleaning products . All of these chemicals (poisons, really) mimic estrogen in the body and are the ones to be most concerned with.
This is where flax can be so helpful. During the first phase of the rotation using flax and pumpkin seeds which contain lignans that are phytoestrogens and contribute to positive estrogen metabolism. In other words, they are instrumental in breaking down estrogens metabolites and then excreting them from your body, rather than allowing them to recirculate.
During the second phase of seed rotation, we bring in sunflower and sesame seeds because of their progesterone enhancing properties. They contain high amounts of zinc and Vitamin E which have been correlated with a higher production of progesterone. This is also helps to counteract estrogen dominance and bring hormonal balance.
How this works
If you are still menstruating, use your cycle to determine your starting point. If your menstrual cycle has ceased or is too irregular, uses the phases of the moon.
Days 1 – 14 of the menstrual cycle or from new moon to full moon
2 Tablespoons per day of ground flax seeds. Note: It's important to use fresh ground flax seeds. Purchase whole flax seeds, never ground ones and store them in the freezer. You can grind a few servings ahead, but be sure to store them in a glass jar in the refrigerator because they oxidize quickly! 2 Tablespoons per day ground pumpkin seeds.
You can add your ground seeds to salads, smoothies or just mix them into water.
For additional support include fish oil (EPA/DHA 2,000 – 3,000 mg)
Days 15 — 28 of the menstrual cycle (or from full moon to new moon)
2 Tablespoons each/per day of ground sesame and sunflower seeds.
You can add your ground seeds to salads, smoothies or just mix them into water.
For additional support include Evening Primrose oil at 500 mg per day
If you are not used to including a lot of fiber in your diet, start with just 1 Tablespoon of each of the seeds. On the second month of rotation, move up to 2 Tablespoons of each of the seeds.
Thinking about giving seed rotation a try? Let me know if you have any questions or how I can help you get started!