Seed Cycling: What You Need to Know

Period problems? I got you.

Research shows that following a Mediterranean diet pattern and eating foods like olive oil and fruits can support easier periods. Another popular way to use foods to support the menstrual cycle is 👉 seed cycling.

There are no clinical trials on seed cycling, but seeds do contain nutrients known to support hormones, like:

✔️Lignan phytoestrogens

✔️Omega-3 essential fatty acids

✔️Zinc, magnesium, and vitamin E

With seed cycling, women eat:

1️⃣ One tablespoon each per day of ground flax seeds and pumpkin seeds on days 1-14 of the menstrual cycle (phase 1), when estrogen levels rise.

2️⃣ One tablespoon each per day of sesame seeds and sunflower seeds on days 15-28 of the menstrual cycle (phase 2), when progesterone levels rise.

If you’d like to give it a try, here are some easy ways to add seeds into your daily routine:

🥤 Add a scoop to your smoothie

🥣 Mix into yogurt

🥗 Toss into salad

🍓 Sprinkle over toast, nut butter, and fresh fruit

Nutrition is one of many ways we can support healthier hormones and easier cycles. If you need more support with hormone health, you're in the right place!

Visit our website to schedule an initial visit with Dr. Cantrell! 🌱

REFERENCE:
Onieva-Zafra MD, Fernández-Martínez E, Abreu-Sánchez A, et al. Relationship between Diet, Menstrual Pain and other Menstrual Characteristics among Spanish Students. Nutrients. 2020;12(6):1759. Published 2020 Jun 12. [link]

How to Support Estrogen Metabolism

💥 Not all estrogens are equal.

Maybe you’ve heard that estrogen fuels breast cancer risk.

But did you know that there are many different estrogen metabolites and some present a greater risk than others?

Also, estrogen metabolites interact with genetics, liver enzymes, antioxidants, and other biochemical pathways to ultimately determine breast cancer risk.

Meaning estrogen is only part of the puzzle 🧩

Some things we can do for healthy estrogen metabolism include:

▪️ Support estrogen elimination from the gut with fiber-rich foods, probiotics, and supplements like calcium-d-glucarate

▪️ Support estrogen metabolism in the liver with sulfur-rich foods (like onions, garlic, broccoli, cauliflower, and Brussels sprouts) and antioxidant supplements like resveratrol

▪️ Support production of more favorable estrogen metabolites with supplements like DIM (diindolylmethane) and I3C (indole-3-carbinol)

The best approach is one that is personalized to YOU.

If you are looking to strike the perfect balance of hormonal health today and disease risk reduction down the road, we are here to help.

🌱 Get started at our practice through the link in our bio!

#estrogenmetabolism #breasthealth #hormoneoptimization #hormonehealth

REFERENCES:

-Das S, Somisetty VS, Ulven SM, Matthews J. Resveratrol and 3,3'-Diindolylmethane Differentially Regulate Aryl Hydrocarbon Receptor and Estrogen Receptor Alpha Activity through Multiple Transcriptomic Targets in MCF-7 Human Breast Cancer Cells. Int J Mol Sci. 2023;24(19):14578. [link]

-Siddiqui R, Makhlouf Z, Alharbi AM, Alfahemi H, Khan NA. The Gut Microbiome and Female Health. Biology (Basel). 2022;11(11):1683.. [link]
-Starek-Świechowicz B, Budziszewska B, Starek A. Endogenous estrogens-breast cancer and chemoprevention. Pharmacol Rep. 2021;73(6):1497-1512. [link]

Step 1 = Listen to Your Hormones

But wait! Let me finish ⬇️

Hormonal changes are not the only possible causes for these issues. To fully understand, we need to look at the complete picture, including your health history and labs.

That being said, I believe you deserve to understand your body!

Here’s what more women need to know:

Perimenopause can begin as early as age 35. It’s common for progesterone to decline before estrogen, creating a picture of high estrogen. That means…

👉 Worsening PMS, bloating, and heavy periods rather than what you might be expecting from “menopause.”

The good news is that we have an extensive toolbox to support healthy hormones and ease the transition with lifestyle, nutrition, and supplementation.

📲 Share this with a friend who might want to hear this!

How Gut Health Affects Hormones

Playing the hormone balancing act? 👀 Read This ⬇️

Your hormones need nutrients for optimal function, and those nutrients need to be properly absorbed from the gut. Not only that, but gut health affects hormone balance in another important way.

The other link between gut health and hormones is specific to estrogen 🌸

When things are working right, estrogen binds to proteins in the liver and then moves to the gut for elimination.

But there’s a sneaky enzyme in the intestines that can break up this union between estrogen and the protein, allowing estrogen to be absorbed right back into the body again.

Ever heard of estrogen dominance?

It’s the driving force of many hormonal conditions and can be rooted in gut health!

I’m sharing a series of posts this month all about tips for improving gut health. Like this post ❤️ and follow 🚶‍♀️ to catch my upcoming posts!

References

He S, Li H, Yu Z, et al. The Gut Microbiome and Sex Hormone-Related Diseases. Front Microbiol. 2021;12:711137. Published 2021 Sep 28. [link]

Hu S, Ding Q, Zhang W, Kang M, Ma J, Zhao L. Gut microbial beta-glucuronidase: a vital regulator in female estrogen metabolism. Gut Microbes. 2023;15(1):2236749. [link]

5 Foods to Avoid in PCOS

🤔 Did you know these foods can worsen PCOS?

PCOS is a common condition in women that causes hormonal imbalances and metabolic problems, often accompanied by insulin resistance and weight gain. Here are 5 foods to avoid:

1️⃣Sugary Drinks 🥤

We’re not just talking about soda here. Sweetened tea, fancy coffee drinks, and juices will all cause the blood sugar to spike and worsen the metabolic issues of PCOS.

2️⃣Processed Snacks 🍕

Snacks like crackers, cookies, and chips are typically high in carbohydrates and unhealthy fats, both of which worsen insulin resistance in PCOS.

3️⃣Cereal 🥣

Boxed cereals and granola can be a hidden source of sugar that is a stress to the body and blood sugar.

4️⃣Fried Foods 🍟

Fried foods are typically high in trans fats, which interfere with the action of insulin and worsen inflammation—problems already present in PCOS.

5️⃣Alcohol 🍹

Alcoholic drinks not only disrupt blood sugar but also place a strain on the liver, which plays a key role in hormone metabolism.

Nutrition can be a powerful tool to support hormone health and metabolism in PCOS, and it doesn’t always have to be complicated. I work with my clients to find nutritious foods that are easy to make and that they enjoy, so that healthy eating can become a way of life.