When a colleague talked about how she was contemplating seed biking to assist regulate her temper and intervals whereas she was transitioning off of contraception, I used to be curious. What’s seed biking, how do you do it, and does it actually work—and in that case, how?

I have known Danica Thornberry, DAOM, and Jolene Brighten, ND, who’ve used seed biking in their practices for over a decade. They’ve discovered, anecdotally, that it may be useful for serving to to manage menstrual cycles, deal with fertility considerations, and handle signs of PMS and perimenopause. (In fact, seed biking shouldn’t be used as a major therapy—seek the advice of your physician for any reproductive or fertility considerations.)

What Is Seed Biking?

Seed biking includes consuming 4 kinds of seeds all through your menstrual cycle to assist stabilize your hormones: flax and pumpkin through the first half of the menstrual cycle (the follicular section), and sesame and sunflower through the second half (the luteal section). All seeds need to be floor and consumed in a one-to-one ratio.

The fast reminder of the menstrual phases, when you want it: The follicular section contains the primary 14 days of the menstrual cycle when the follicle is maturing and estrogen ranges are step by step growing till they attain a peak stage previous to ovulation. Progesterone ranges are typically low throughout this section. The luteal section is the 14 days following ovulation, when the follicle ruptures, degrades and transforms into the corpus luteum, a construction that secretes progesterone, which is thus excessive throughout this section.

What You Want

Uncooked seeds (flax, pumpkin, sesame, and sunflower), a blender, and two hermetic containers to retailer your seed mixtures in.

What to Do

You’ll want two seed mixtures: one in your follicular section, which begins on day 1 of your interval, and the second batch in your luteal section, which begins instantly after ovulation (typically on day 15, however, this varies from individual to individual).

1. Put together the flax-and-pumpkin-seed combination. To organize for the primary 14 days, grind equal components of flax and pumpkin seeds (seven tablespoons every) at a low pace for about 30 seconds. “Don’t use your espresso bean grinder to grind your seeds—it would have an effect on the style of your espresso,” says Brighten. Retailer the combination within the fridge or freezer in a sealed hermetic container.
2. Eat the flax-and-pumpkin-seed combination. Every day, for the following 14 days, add one tablespoon of the flax-and-pumpkin-seed combination into your meals or meal of selection. Thornberry suggests sprinkling it on the prime of your morning oatmeal or parfait, mixing it into your favorite smoothie, or peppering it in your favorite salad or root vegetable.
3. Put together the sesame-and-sunflower-seed combination. To organize for the following 14 days, grind equal components of sesame and sunflower seeds (7 tablespoons every). Retailer the combination within the fridge or freezer in a sealed hermetic container.
4. Eat the sesame-and-sunflower-seed combination. Every day, for the following 14 days, add one tablespoon of the sesame-and-sunflower-seed combination to your meals or meal of selection—avocado toast, fruit salad, or chia pudding.

Notice: If you happen to’re not having intervals, Brighten recommends following the moon cycle, which is roughly 28 or 29 days. Use the brand new moon as a marker for menstruation (day 1) and the complete moon as a marker for ovulation (day 14).

Anecdotal Outcomes

“Inside one to 2 months is the window the place we see the seed biking actually stabilizing girls’ hormones,” says Thornberry. She has reportedly seen enchancment in PMS signs (much less irritability, fewer complications, and fewer zits); fewer perimenopause signs (decreased sizzling flashes, irritability, swollen breasts, complications, fatigue, and vaginal dryness); and higher fertility, with improved cycle regularity.

“We normally use this as an adjunct remedy,” says Brighten. “It’s one thing that you’re doing that helps you additionally convey consciousness to your cycle. Nonetheless, you’ll hear tales on the market, and I’ve had these sufferers as effectively which might be like, ‘I solely did seed biking and my pores and skin cleared up’ or ‘My intervals are common.’ And I’m like, ‘Properly, that’s superb.’”

How It Works

There’s not sufficient analysis to elucidate how seed biking works. However, the speculation is that the seeds present a mix of vitamins that may probably assist the menstrual cycle.

One other principle includes lignans, or phytoestrogens, that are current in small quantities in flaxseeds and sesame seeds. They could work to stability estrogen ranges all through the cycle (and probably throughout perimenopause). Brighten says that the sesame seeds could also be serving to encourage wholesome progesterone ranges, which can modulate irritation.

Zinc within the pumpkin seeds could assist the creating egg and follicles. The selenium and vitamin E within the sunflower seeds could act as antioxidants to assist implantation and assist the stability of estrogen ranges.

“Each flaxseed and pumpkin seeds are additionally wealthy in antioxidants and omega fatty acids that assist the reproductive system,” Brighten says. And the fiber within the seeds could profit the intestine, too, aiding in regulating bowel actions and the elimination of waste (and extra estrogen inside that waste).

Efficacy

With out the analysis to assist it, scientists aren’t positive about how efficient seed biking is. If you happen to be in search of different approaches to assist your reproductive well-being, an easy protocol of 4 seeds could also be valuable an attempt.

This text is for informational functions solely. It’s not, neither is it supposed to be, an alternative to skilled medical recommendation, analysis, or therapy and may by no means be relied upon for particular medical recommendation. To the extent that this text options the recommendation of physicians or medical practitioners, the views expressed are the views of the cited skilled and don’t essentially symbolize the views of goop.