MAFALDA EXPLAINS: SEED CYCLE or SEED CYCLING

A protocol that involves the alternating consumption of seeds during the phases of the menstrual cycle (follicular and luteal) to promote the balance of a woman's hormonal system.

Estrogen and progesterone are two hormones released during the menstrual cycle, with a higher release of estrogen in the first phase (follicular phase) and progesterone in the second (luteal phase). Imbalances in these two hormones throughout the cycle can lead to symptoms such as PMS, symptomatic menstruation, acne, irregular and anovulatory cycles, among others.

What is the seed cycle?
Seed cycling is the practice of consuming four different types of seeds – pumpkin, flax, sesame, and sunflower – at different phases of the menstrual cycle, as a way to help maintain a healthy balance of estrogen and progesterone.

Alternating consumption of these seeds helps, in a natural way, to regulate these hormones during the cycle.

In summary, you consume ground flax and pumpkin seeds in a one-to-one ratio during the follicular phase, and ground sesame and sunflower seeds in a one-to-one ratio during the luteal phase.

To quickly recap, the follicular phase occurs during the first 14 days of your menstrual cycle, and the luteal phase occurs during the last 14 days. (Of course, there are variations from person to person.) During the follicular phase, estrogen levels rise while progesterone levels are low. The luteal phase occurs after ovulation, and estrogen levels fall while progesterone levels rise.

How do I cycle seeds?
Personally, I always use whole, organic seeds that I keep in the refrigerator before grinding (to prevent them from becoming rancid and to preserve their integrity). Then, depending on the cycle I'm in, I put them in a blender and grind them until I get a fine flour. I store it in a covered container in the refrigerator and use it daily.

I use the seeds in smoothies (like this delicious blueberry recipe ) and also sprinkle them on fresh fruit, salad, or anything else I'm eating (they go well with everything!). I make sure to change the seeds I use based on my cycle.

• Flax seeds + pumpkin seeds: Help regulate estrogen and increase fiber (which will help in the metabolism of this hormone) - therefore you should use them in the first phase of the cycle (follicular phase).

• Sesame seeds + sunflower seeds: after ovulation, use a combination of these seeds, which will help regulate the progesterone released in the luteal phase (second phase of the cycle) and reduce PMS symptoms.

Curious? Try it!
Days 1 to 14 of your cycle: Eat 1 tablespoon of ground pumpkin seeds and 1 tablespoon of ground flax seeds.

Days 15 to 28 of your cycle: Eat 1 tablespoon of ground sesame seeds and 1 tablespoon of ground sunflower seeds.

If you don't have a regular cycle, it's recommended to follow the lunar cycle. New moon = day 1. Full moon = day 15.

It is important to buy good quality, organic, and whole seeds.

ALWAYS grind the seeds at home, store them in a glass container with a lid, and keep them in the refrigerator: this helps preserve their properties and benefits and allows for better absorption by the body.

Don't forget that the cycle begins on the first day of menstruation!

What are the benefits of the seed cycle?
Although there aren't many large studies, many people claim it helps with:

• Acne
• Irregular periods
• Fertility
• PMS
• And other symptoms related to hormones.

In addition, seeds are very good for us because they are full of antioxidants, fiber, and omega fatty acids.

How does the seed cycle work?
Again, more studies are needed. But essentially, it is believed that the combination of nutrients in the seeds helps to balance hormones during the menstrual cycle.

Lignans
Both flax seeds and sesame seeds contain lignans, a type of phytoestrogen that supposedly supports healthy estrogen levels. Basically, they can improve estrogen levels and prevent excess estrogen.

Zinc
Pumpkin and sesame seeds are rich in zinc, which appears to support the reproductive system and reduce menstrual pain.

Vitamin E
Sunflower seeds are rich in vitamin E, which helps increase progesterone levels.

Selenium
Sunflower seeds also provide selenium to the table. Researchers believe this mineral directly affects the thyroid and healthy hormonal regulation.