You’re in the middle of your day when, suddenly, a wave of heat washes over you. Your face flushes, your heart races, and you’re left feeling uncomfortable and distracted. Or perhaps you’ve been feeling unusually moody, with your emotions swinging from one extreme to the other. These are just a couple of the many symptoms that menopause can bring. But what if I told you that something as simple as adding a few seeds to your daily diet could make a difference? Welcome to the world of seed cycling—a natural and gentle approach that’s gaining popularity among women looking to manage their menopause symptoms.

In this blog, we’ll explore how seed cycling for menopause works, the nutritional power of seeds, and how you can easily incorporate this practice into your daily routine to help alleviate symptoms and support overall health.

Seed cycling might sound like a new trend, but it’s actually rooted in the principles of natural healing and has been used by women for years to balance hormones naturally. So, what exactly is seed cycling, and how can it help with menopause?

Seed cycling is a holistic practice that involves consuming specific seeds at different phases of your menstrual cycle or, in the case of menopause, on a rotating schedule to help balance hormones. The idea is that the nutrients in certain seeds can influence the body’s production and regulation of hormones like oestrogen and progesterone. By incorporating these seeds into your diet, you can support your body’s natural hormone cycles and alleviate common menopause symptoms such as hot flushes, mood swings, and fatigue.

For women who are still menstruating, seed cycling typically involves eating flaxseeds and pumpkin seeds during the first half of the cycle (the follicular phase) and then switching to sesame seeds and sunflower seeds during the second half (the luteal phase). This practice helps support the body’s natural hormone fluctuations.

During menopause, when menstrual cycles are irregular or have stopped altogether, seed cycling is adapted to a 28-day rotation:

• Days 1–14: Flaxseeds and pumpkin seeds, which are believed to support oestrogen production.
• Days 15–28: Sesame seeds and sunflower seeds, which are thought to support progesterone production.
  

This cycle is repeated monthly, and over time, many women find that it helps bring their hormones into better balance, reducing the intensity of menopause symptoms.

Seed cycling has gained popularity among women going through menopause for several reasons:

1. Natural and Non-Invasive: Unlike hormone replacement therapy (HRT), seed cycling is a natural approach that doesn’t involve synthetic hormones or medication. It’s gentle on the body and can be easily incorporated into your daily routine.
2. Accessible and Affordable: Seeds are widely available and inexpensive, making seed cycling an accessible option for women everywhere.
3. Holistic Health Benefits: Beyond hormone balance, the seeds used in seed cycling are packed with nutrients that support overall health, including omega-3 fatty acids, fibre, and essential vitamins and minerals.
4. Positive Anecdotal Evidence: Many women have shared their success stories, reporting that seed cycling has helped them manage their menopause symptoms more effectively.
   

So, what makes these seeds so special? Let’s take a closer look at the specific seeds used in seed cycling and their impressive nutritional profiles.

Flaxseeds are often hailed as one of the most nutrient-dense foods on the planet. They are rich in omega-3 fatty acids, particularly alpha linolenic acid (ALA), which is essential for heart health, reducing inflammation, and supporting brain function. For women going through menopause, flaxseeds are particularly beneficial

because they contain lignans—plant compounds that have oestrogen like properties. These lignans can help modulate oestrogen levels in the body, making flaxseeds a key player in the first phase of seed cycling.

• Supports heart health
• Reduces inflammation
• Provides fibre for digestive health
• Balances oestrogen levels
  

Pumpkin seeds are a nutritional powerhouse, packed with magnesium, zinc, and antioxidants. Magnesium is especially important during menopause, as it helps regulate mood, supports sleep, and reduces muscle tension. Additionally, pumpkin seeds are rich in phytoestrogens, which can help balance hormone levels.

• Supports relaxation and sleep
• Provides zinc for immune health
• Reduces inflammation
• Balances hormone levels
  

Sesame seeds are an excellent source of calcium, which is crucial for maintaining bone health during menopause. They also contain lignans, similar to flaxseeds, which can help balance hormones. Sesame seeds are also rich in healthy fats, including oleic acid, which supports cardiovascular health.

• Provides calcium for bone health
• Supports heart health
• Balances hormone levels
• Contains antioxidants
  

Sunflower seeds are particularly rich in vitamin E, a powerful antioxidant that protects the body’s cells from oxidative stress. Vitamin E also plays a role in balancing hormones and supporting skin health, which can be especially beneficial during menopause. Sunflower seeds also contain selenium, which supports thyroid function—a key factor in maintaining hormonal balance.

• Provides vitamin E for skin and immune health
• Supports thyroid function
• Balances hormones
• Rich in healthy fats and protein
  

Now that we’ve explored the nutritional benefits of these seeds, let’s dive into how they specifically support hormone balance during menopause.

Both flaxseeds and sesame seeds contain phytoestrogens, which are plant compounds that mimic the effects of estrogen in the body. During menopause, when estrogen levels are fluctuating or declining, phytoestrogens can help modulate these levels, reducing symptoms like hot flushes and night sweats.

By consuming flaxseeds during the first half of the seed cycling rotation, you’re providing your body with a natural source of estrogenic compounds that can help maintain balance. In the second half of the cycle, sesame seeds continue to offer these benefits while also supporting progesterone production.

The omega-3 fatty acids found in flaxseeds are essential for brain health and mood regulation. Many women experience mood swings, anxiety, and depression during menopause, partly due to the decline in oestrogen. Omega-3s help combat these symptoms by supporting the production of neurotransmitters like serotonin, which regulates mood.

By including flaxseeds in your diet, you’re not only supporting hormonal balance but also giving your brain the nutrients it needs to stay sharp and positive.

Lignans, found in both flaxseeds and sesame seeds, are known for their hormone-balancing effects. They bind to oestrogen receptors and can help either increase or decrease oestrogen activity depending on the body’s needs. This makes them incredibly useful for managing the hormonal fluctuations of menopause.

In addition to their hormone-balancing properties, the fibre in these seeds helps detoxify the body by supporting healthy digestion and elimination. Fibre binds to excess hormones and toxins in the digestive tract, helping to remove them from the body and prevent them from being reabsorbed.

Magnesium, found in abundance in pumpkin seeds, is essential for muscle relaxation, reducing tension, and supporting sleep. During menopause, when muscle cramps, tension, and sleep disturbances are common, magnesium can make a significant difference in your comfort and well-being.

Calcium, found in sesame seeds, is crucial for maintaining bone density during menopause. As oestrogen levels decline, women are at an increased risk of osteoporosis. Including calcium-rich foods like sesame seeds in your diet helps protect your bones and supports overall skeletal health.

Ready to start seed cycling? Here are some easy and delicious ways to incorporate these powerhouse seeds into your daily diet.

One of the simplest ways to add seeds to your diet is by sprinkling them on top of salads or roasted vegetables. Flaxseeds, pumpkin seeds, sesame seeds, and sunflower seeds all add a delightful crunch and a boost of nutrition to your meals.

Seeds can easily be blended into your morning smoothie for an extra dose of nutrients. Try adding a tablespoon of flaxseeds or pumpkin seeds to your favourite smoothie recipe. Not only will it enhance the flavour, but it will also support your hormone balance throughout the day.

Adding seeds to your breakfast is a great way to start the day with balanced nutrition. Mix flaxseeds or sesame seeds into your yogurt, or sprinkle them over a bowl of warm oatmeal. The seeds will add texture and help keep you full and energised all morning.

If you enjoy baking, try incorporating seeds into your homemade breads, muffins, or granola bars. Ground flaxseeds or whole sesame seeds can be added to your favourite recipes for a nutritious twist.

If you’re a fan of nut butters, you’ll love seed butter! You can make your own by blending pumpkin seeds or sunflower seeds in a food processor until smooth. Spread it on toast, add it

Navigating menopause can be challenging, but incorporating seed cycling into your daily routine offers a natural and holistic way to support hormone balance and alleviate symptoms. By harnessing the nutritional power of flaxseeds, pumpkin seeds, sesame seeds, and sunflower seeds, you can promote overall well-being and make the transition through menopause smoother and more manageable.

Seed cycling is a simple, accessible practice that requires only a small daily commitment but can yield significant benefits over time. As you integrate these seeds into your meals, you may find that your body responds positively, with reduced symptoms and improved energy and mood.

Start today, and discover how this practice can support your journey toward better health and balance during this transformative stage of life.