How to balance your hormones naturally!
Estrogen and progesterone are two of the key hormones that help regulate your menstrual cycle. Estrogen levels rise during the first half of the cycle, while progesterone levels rise (while estrogen levels slowly decline) in The second half of your cycle. An imbalance between estrogen and progesterone throughout this cycle can contribute to emotional and physical PMS symptoms, menstrual cramps, acne, short luteal phases, anovulation and irregular cycles and the list goes on.
SEED CYCLING IS A TECHNIQUE THAT HELPS YOUR BODY NATURALLY RE-BALANCE IT’S HORMONE LEVELS
(namely estrogen and progesterone) by including different seeds during the different phases of your menstrual cycle. The concept is fairly simple; the seed hulls contain lignans, which are chemicals that help bind up excess hormones, while the seed oils contain essential fatty acids that provide building blocks for making hormones.
HOW TO DO SEED CYCLING
This protocol should be done according to your menstrual cycle if it is regular, or according to the phases of the moon cycle if your cycle is irregular or absent. For instance, you would start with Phase 1 of the protocol on the first day of the new moon and begin Phase 2 of the protocol approximately 14 days later when the moon is full.
PHASE 1 (Follicular Phase)
Days 1-14 of your Cycle
day 1 of your cycle is the first day of your period and the two weeks that follow make up the follicular phase. This is the estrogen-dominant phase of your cycle.
Everyday Take:
1 Tbsp of Organic, Raw and Ground Flax Seeds
1 Tbsp of Organic, Raw and Ground Pumpkin Seeds
These seeds are both rich in omega 3 fatty acids which promote healthy cell membranes. Flax seeds contain lignans which will block excess estrogen in the first phase of your cycle. Pumpkin seeds are high in zinc which supports progesterone production and release for the second phase of your cycle.
Helpful addition:
Everyday take a fish oil supplement that contains at least 1500mg combined total EPA/DHA. I recommend New Roots brand and it is Canadian.
PHASE 2 (Luteal Phase)
Days 15-28 of your Cycle
Ovulation marks the beginning of your Phase 2 where your body shifts from estrogen production to progesterone production. This is known as the luteal phase.
Everyday Take:
1 Tbsp of Organic, Raw and Ground Sesame Seeds (This can be the white or black ones - for fertility black is prefenable)
1 Tbsp of Organic, Raw, and Ground Sunflower Seeds
These seeds are high in omega 6 fatty acids. Sesame seeds, which also contain lignans, help to block excess estrogen. Sunflower seeds provide the body with selenium, a trace mineral that assists the liver in it’s detoxification process which helps overall hormone balance.
Helpful Addition:
Everyday take 500mg of Evening Primrose Oil (EPO). EPO contains gamma linoleic acid (GLA) which inhibits the production of inflammatory prostaglandins that can cause menstrual pain.
Seed Preparation
This protocol calls for ground seeds - purchase unhulled, raw, and organic. You can use a coffee grinder to grind or magic bullet. Prepare 2 days at a time as ground seeds are susceptible to oxidization and can go rancid. Store in an air tight container or jar and keep them in the refrigerator for maximum freshness.
Or if you are like me you can buy nut butters and use those on toast, yogurt, granola etc.
Or here are some other ways to incorporate which are totally acceptable too, choose what is right for you or do al 3 ways it is up to you!
The easiest way to consume is in salads, soups, sprinkled on oatmeal and added to vegetables. If you drink smoothie you can add it to them but if you are my patient you know that smoothies are a big NO... but I thought I would add this in just as a reminder to eat warm nourishing foods :)
https://www.ostro-organics.com makes seed cycling spreads (similar to peanut butter) which I love because it’s so easy. They do not have them on their website but if you e-mail directly they will make it for you!
RESULTS
While you may notice changes within the first month, it usually takes 3-4 cycles (months) to see significant improvement in your menstrual-related symptoms. So be patient with your body and be consistent. Regular acupuncture will enhance the effects of this protocol as well.
SEED CYCLING FOR THE GUYS
Men can also support their hormones by doing the opposite of the cycle described above.
From new moon until the full moon men should consume:
1 Tbsp of sesame and sunflower seeds
From the full moon to the new moon men should consume:
1 Tbsp of flax and pumpkin seeds
If you have any questions or concerns please email I am always here to help you along your hormonal health journey - kelseybru.tcm@gmail.com
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