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]
