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in Hormones and Metabolic Health· Women's Health

How Seed Cycling Can Help Balance Your Hormones

Before we talk about how seed cycling works, let’s do a simple review of the phases of the menstrual cycle.

Estrogen and progesterone are the two main hormones that influence your menstrual cycle throughout its different phases. Estrogen rises during your follicular phase which includes the time from when your period starts to when you ovulate. There is an estrogen surge, which promotes egg release, then estrogen dips while progesterone begins to rise and then plateau throughout your luteal phase. Your luteal phase is the 10-16 days (on average) between ovulation and menstruation. Both hormones decline before your period where they remain low until estrogen rises again and restarts the cycle. 

Seed cycling is a gentle means of helping your body naturally balance and align with this rhythm explained above through your diet. Imbalances in your hormones can cause amenorrhea (lack of period), mental and physical PMS symptoms, irregular cycles, and more. The goal of seed cycling is to consume seeds that encourage the production of estrogen during your follicular phase (days 1-14) and seeds that encourage the production of progesterone during your luteal phase (days 15-30). Seeds also contain fatty acids and vitamins like selenium and zinc which are all important for balancing your hormones.

 

Seeds to use for cycling:

Follicular Phase, days 1-14: consume 1-2 tbsp each (in equal amount) of ground pumpkin and flax seeds

Luteal Phase, days 15-30: consume 1-2 tbsp each (in equal amount) of ground sesame and sunflower seeds

 

FAQ

What if I don’t have a period and am trying to regain my cycle?

We recommend following the pattern of the moon if you do not have a cycle of your own to guide you! Let the next new moon day be your cycle day 1 and consume the estrogen support seeds for 14 days. At day 15– full moon– switch to the the luteal phase seeds. Continue cycling in this pattern.

 

Can this help me get my short or long cycle to 30 days?

Because we are human, our cycles will be sure to vary. By following the Day 1-14 and 15-30 rotation of seed cycling, you may be able to either shorten or lengthen your cycle, depending on what your goal is!

 

How can I easily integrate seed cycling into my diet?

The nutrients from the seeds are best absorbed when the seeds are freshly ground. This can be done using a blender, food processor, or even a coffee and spice grinder! Try putting the seeds in smoothies, oatmeal, sprinkle on salads, yogurt — the options are really limitless! Remember to use freshly ground seeds as pre-ground seeds can become oxidized. You can make large batches of seeds by grinding the seeds and combining in a 1:1 ratio for storage in a glass canister. Make sure to store the ground seeds in the fridge! Scoop out the seeds on the daily. 

Happy seed cycling!

 

Authored by Ellen Davenport

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Estrogen dominance, or unopposed estrogen, is a th Estrogen dominance, or unopposed estrogen, is a theory in which the level of estrogen outweighs the level of progesterone and other hormones in the body. Picture a seesaw. Estrogen is the person high in the air looking down at the progesterone (and other hormones)- sitting at the other end with their feet on the ground.

Our bodies need estrogen for reproductive, cardiovascular, and bone health. Estrogen is a very important hormone! Too much estrogen, however, can be linked to an assortment of conditions like: 
- Heavy periods
- Migraines
- Water retention 
- Fibrocystic breasts
- Uterine fibroids 
- Endometriosis
- Mood swings 
- Hormonal weight gain

High estrogen can be caused by certain medications, excess body fat, stress, alcohol, liver issues, and synthetic xenoestrogens, so some dietary and lifestyle changes may be needed to correct your hormone levels. And, what about supporting the other hormones? Picture the seesaw again. We can support healthy progesterone production with dietary and lifestyle changes as well!

Was this helpful? If so – like, follow, and don’t forget to comment below any questions you have about estrogen dominance!
There are few health conditions as frustrating to There are few health conditions as frustrating to address and correct as acne.

Courses of antibiotics, dozens of topicals, spironolactone, supplements, and the birth control pill are the main treatments most of my patients have tried before they come to me. While some may be effective, you might be still wondering: is there a way to heal my skin once and for all and not have to use this stuff?

Acne is so frustrating for many because it seems like there are a million things you could be trying. So, what are some NATURAL first steps you can take if you are struggling with acne?

1) Get your hormone levels checked. Knowing if you have any hormone imbalances can help your doctor to cater your treatment plan to your specific needs.

2) Address your gut health. Your gut is the foundation of your health and can be closely tied to skin issues.

3) Try going dairy free. I’ve found this is one food group that can be especially problematic for people that suffer with acne. The thing to know is that you have to avoid it for at least 30 days and also that in the future, you can probably have at least some dairy back. It’s usually not a forever restriction.

If you have questions about your struggles with acne, leave a comment below or send me a DM. I’d love to chat about potential solutions and help you get to the bottom of your skin concerns.
It’s time for another Sunday Supplement highligh It’s time for another Sunday Supplement highlight! Today, we’re talking about Magnesium Glycinate.

Magnesium Glycinate is a supplement that increases magnesium levels. Magnesium is vital in regulating muscle and nerve function, blood sugar levels, and blood pressure. It may also be helpful in the making of bone, protein, and DNA. 

I love magnesium glycinate because it is one of the easiest forms of magnesium supplementation for the body to absorb. It is also gentle on the digestive tract which means it is less likely to cause undesirable side effects such as an upset stomach or loose stool. 

Magnesium glycinate might be especially helpful for you if you suffer from:
- High blood pressure or heart disease
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Do you have more questions about magnesium glycinate? Leave a comment below, or shoot me a DM and we can chat!
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