Understanding Irregular Cycles

Facing irregular or absent menstrual cycles? Seed cycling might offer a natural way to support hormonal balance. Instead of matching your cycle’s unpredictable shifts, consider syncing with the moon’s consistent cycle. It might sound unconventional, but there’s merit in exploring how natural rhythms can influence our bodies.

Dr. Alyssa DeSena, ND explains: “Seed cycling is a way to help support optimal hormone balance by prioritizing different seeds throughout the month based on where you are in your cycle. These are seeds like pumpkin seeds, chia seeds, flax seeds, sunflower seeds, and sesame seeds. These seeds contain specific nutrients that can be helpful at supporting the natural rise of specific hormones and enhancing the detox of other hormones. During the follicular phase (day 1 to ovulation) you will prioritize chia seeds, pumpkin seeds, and flax seeds. During the luteal phase (ovulation to the day before your period) you will prioritize sunflower and sesame seeds.”

Seed Cycling: A Week-by-Week Breakdown

Week 1 (New Moon to First Quarter Moon):

• Seeds: Pumpkin and Flax
• Objective: Boost estrogen production for the follicular phase.
• Daily Intake: 1 tablespoon ground pumpkin seeds + 1 tablespoon ground flaxseeds.

Week 2 (First Quarter Moon to Full Moon):

• Continue with: Pumpkin and Flax
• Objective: Sustain estrogen levels as the body prepares for ovulation.
• Daily Intake: Maintain the same – 1 tablespoon ground pumpkin seeds + 1 tablespoon ground flaxseeds.

Week 3 (Full Moon to Last Quarter Moon):

• Seeds: Sunflower and Sesame
• Objective: Support progesterone production for the luteal phase.
• Daily Intake: 1 tablespoon ground sunflower seeds + 1 tablespoon ground sesame seeds.

Week 4 (Last Quarter Moon to New Moon):

• Continue with: Sunflower and Sesame
• Objective: Maintain progesterone levels as the cycle concludes.
• Daily Intake: Keep consistent – 1 tablespoon ground sunflower seeds + 1 tablespoon ground sesame seeds.

Optimizing Seed Cycling:

• Grind Seeds: For better nutrient absorption, grind seeds before intake.
• Raw and Organic: Choose raw, unprocessed seeds, organic when possible, for best quality.
• Storage: Keep ground seeds refrigerated or frozen to preserve their nutritional value.

Why Consider the Moon?

The moon’s cycle closely parallels the average menstrual cycle, both running approximately 28 days. While it might seem far-fetched to some, aligning with the moon can be a helpful strategy for those with irregular cycles, offering a consistent rhythm to follow.

Seed Cycling Tips

1. Grinding Seeds: Use a coffee grinder to break down flax and sesame seeds, making their nutrients more accessible. If you can’t grind them, consuming them whole still offers benefits.
2. Pre-mixed Options: If you prefer convenience, brands like Beeya offer pre-mixed seed blends tailored for each phase.
3. Choosing Raw Seeds: Opt for raw, organic seeds when possible to ensure you’re getting the most nutrients without added chemicals.
4. Storage: Keep your seeds in the fridge or freezer to maintain freshness and prevent rancidity.

Monitoring Your Cycle

Even as you sync with the moon, tracking your cycle can provide valuable insights. Techniques like monitoring your basal body temperature or using cycle tracking devices can help you understand your body’s patterns and how seed cycling might be impacting you.

Balancing Act

Remember, seed cycling is just one part of a holistic approach to wellness. Supporting your body means also focusing on sleep, stress management, a balanced diet, and hydration. Be mindful of your environment, especially when it comes to chemicals that might disrupt hormonal balance.

Getting Started with Seed Cycling

Ready to try seed cycling? It’s a straightforward method to potentially enhance hormonal balance through natural means. Just start incorporating the specific seeds into your diet according to the moon’s cycle. It’s a small step that could make a significant difference in how you feel.

Frequently Asked Questions

Karissa Bollinger, a women’s hormone health coach and founder of Golden Teacher Wellness, offers answers to some frequently asked questions about seed cycling:

What if I don’t know where I am in my cycle?
Cycle by the moon! Begin your Day 1 on the New Moon

My period started before I got to Day 1, what do I do?
Keep cycling. You want your period to match up with the seeds to regulate, you don’t want to match the seeds to your period.

How long will it take before I notice improvements?
Give it 3-6 months of consistent use (daily) before you can expect to notice a change. You’re addressing potential nutrient deficiencies and trying to find a new biorhythm so it may take a while!

How do I incorporate them?
You can find recipes online for seed cycling balls, but can make magic happen with a little bit of almond butter + seeds. Other ways to incorporate them into your diet is in oatmeal, salads, smoothies, or homemade trail mix.

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Winter forces us to slow down. Your body will crave different things – warmer foods, more rest, perhaps less rigorous exercise. Listen to it. According to Harvard, the body’s metabolism may slightly increase during colder months to maintain body temperature, which can lead to feeling more tired. It’s okay to rest more.

Nourishing food

It’s tempting to indulge in comfort foods during winter, but balance is key. Soups and stews, rich in vegetables and lean proteins, can be both comforting and nourishing. Don’t forget to hydrate. The air is drier, and our bodies still need plenty of water, even if you’re not sweating as much.

Embrace the great indoors

Outdoor activities might be limited, but that doesn’t mean you can’t enjoy what’s inside. Take up a new indoor hobby, like knitting, painting, or even organizing that closet you’ve been ignoring. It’s a perfect time for introspection and trying new things within the warmth of your home, making it a place you love to be.

Stay connected

It’s easy to become a bit of a hermit in winter, but isolation isn’t good for our mental health. As John Cacioppo, a pioneer in the study of loneliness, puts it, “The more socially connected we are, the better off we are.” Make an effort to stay connected with friends and family, even if it’s just a quick check-in.

Light therapy

The lack of sunlight can impact our mood. Consider light therapy or simply make an effort to get as much natural light as possible. Even on cold days, a few minutes outside can make a difference.

Stay active

Your exercise routine might need to adjust to the colder weather, but staying active is vital. Indoor workouts, yoga, or even dance sessions in your living room can keep your body moving and spirits high.

Skincare gets centered

Winter air can be harsh on your skin. Invest in a good moisturizer and don’t skimp on sunscreen. Yes, you still need it in winter. Protecting your skin is an act of self-care.

Winter self-care isn’t about grand gestures; it’s about the small, daily acts of listening to and respecting your body. It’s a time for inner warmth, for reflection, and for enjoying the slower pace that nature itself is taking. Embrace this time with kindness towards yourself and remember, spring always follows winter.

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Here’s a balanced way to navigate your self-care this season:

1. Warm Sips:
Herbal teas or a mug of warm golden milk can be a soothing ritual. They’re comforting and just right for the season.

2. Nature Walks:
The crisp air, the rustling leaves – it’s an invitation. A leisurely walk can be both refreshing and grounding.

3. Seasonal Bites:
Incorporate autumn veggies like pumpkins and apples into your meals. They’re not only delicious but also packed with nutrients.

4. Quiet Moments:
Find a little time for reflection. Maybe it’s meditation, perhaps some gentle yoga, or simply sitting in silence.

5. Care for Your Skin:
The dry air can be tough on your skin. A good moisturizer can make all the difference.

6. Connect:
Gather with close ones around a fire pit or indoors. Share stories, make memories, and cherish the warmth of togetherness.

7. Dive into Books:
That book that’s been on your shelf? Give it some attention. It’s a great way to unwind.

8. Set Intentions:
Think about what you’re grateful for and what you’d like to achieve in the upcoming months.

9. Relaxing Baths:
A warm bath, perhaps with a hint of essential oils, can be a treat for the senses.

10. Creative Outlet:
With more indoor time, explore a hobby. Whether it’s crafting, drawing, or writing, let your creativity flow.

Fall is a gentle nudge to recenter and prioritize. By integrating simple yet meaningful practices, you can truly embrace the essence of the season. Remember, self-care is about balance, kindness to oneself, and embracing each moment. Enjoy the journey through autumn.

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Each season has its own beauty, challenges, and wisdom. In a world that often feels disconnected from the natural flow of life, aligning with these seasonal rhythms can be a powerful act of self-care.  By honoring these cycles, we not only nurture our own well-being but also pass down a reverence for nature’s wisdom to future generations.

Spring: Awakening & Renewal

As plants begin to reemerge and the days get longer, spring offers a fresh start. It’s a season of rebirth, inviting us to shake off winter’s dormancy.

1. Detox Rituals: Start your mornings with warm lemon water to cleanse the system.
2. Nature Walks: Explore blooming gardens or local parks to connect with spring’s resurgence.
3. Journaling: Set intentions for the coming months, harnessing spring’s energy of new beginnings.
4. Fresh Nutrition: Incorporate seasonal fruits and veggies like strawberries, asparagus, and spinach into your diet.
5. Skincare Routine: Exfoliate to remove winter’s dry skin and hydrate with lighter, nourishing creams.
6. Open Windows: Air out living spaces, inviting in fresh air and the song of returning birds.
7. Mindful Gardening: Plant flowers or herbs, nurturing growth with your hands.
8. Rain Meditation: Listen to the spring rain, allowing it to cleanse the mind.
9. Decluttering: Clear out winter’s accumulation, creating space in your environment.
10. Dawn Yoga: Salute the sun as days lengthen, synchronizing your body with nature’s rhythm.

Summer: Radiance & Activity

We welcome a surge of light and warmth, summer beckons us outdoors, urging us to embrace its vibrant energy.

1. Outdoor Workouts: Beach yoga, forest hiking, or park pilates.
2. Hydration: Infuse water with fresh fruits like watermelon or cucumber.
3. Picnic Meditations: Practice mindfulness while savoring summer treats outdoors.
4. Sunrise or Sunset Rituals: Begin or end the day basking in summer’s golden hues.
5. Digital Detox: Spend a day unplugged, fully immersing in the world around.
6. Berries & Greens: Embrace antioxidant-rich summer berries and fresh salads.
7. Natural Skincare: Use cooling aloe vera or DIY fruit masks.
8. Starry Night Reflection: Gaze at the stars, contemplating your place in the universe.
9. Dance in the Rain: Embrace summer showers with joyful spontaneity.
10. Creative Pursuits: Sketch, paint, or write, inspired by summer’s vibrancy.

Autumn: Release & Preparation

As leaves change to golden and fall from the trees, autumn teaches us the art of letting go and the beauty of transition.

1. Warm Beverages: Sip on warm broth or ginger tea.
2. Leafy Walks: Crunch through fallen leaves, observing nature’s color palette.
3. Harvest Cooking: Create meals with root vegetables and autumnal spices.
4. Gratitude Journaling: As the year winds down, note blessings and lessons.
5. Candlelit Evenings: Cozy up with candles, reflecting on the year’s transitions.
6. Crafting: Knit, crochet, or engage in DIY crafts as evenings grow longer.
7. Wardrobe Rotation: Shift to warmer clothes, decluttering as you go.
8. Meditative Baths: Infuse baths with autumnal scents like cinnamon and apple.
9. Forest Meditation: Engage with the serene energy of woods preparing for winter.
10. Moon Gazing: Connect with the beauty of clear, crisp autumn nights.

4. Winter: Rest & Reflection

Plants + animals alike go dormant – it’s time to rest.

1. Cozy Reading: Dive into books by the warmth of a fireplace or heater.
2. Nourishing Soups: Prepare broths and stews to warm from within.
3. Guided Visualization: Envision snowy landscapes or the return of spring.
4. Skin Hydration: Combat dryness with richer creams and moisturizing masks.
5. Indoor Plant Care: Tend to houseplants, maintaining a connection with nature.
6. Dream Journaling: As nature rests, record and interpret your dreams.
7. Crafting Gifts: Handmake presents for loved ones, infusing them with personal energy.
8. Snowy Silences: If in a snowy area, enjoy the hushed peace after snowfall.
9. Yoga & Stretching: Maintain flexibility during the colder months.
10. Candle Rituals: Light candles, setting intentions for the coming year.

Remember, the essence of seasonal self-care lies not in rigidly following practices but in aligning with nature’s tempo, ensuring that our bodies, minds, and souls resonate harmoniously with the world around.

Traditional Seasonal Self Care

The concept of seasonal self-care has deep roots in various ancient cultures and wisdom traditions. By aligning their lifestyles with the rhythms of nature, our ancestors intuitively understood the interdependence of humans and the natural world. Here’s a glimpse into the historical wisdom behind seasonal self-care:

1. Traditional Chinese Medicine (TCM) & Five Elements Theory:

• TCM recognizes five seasons: spring, summer, late summer, autumn, and winter, each associated with a specific element (wood, fire, earth, metal, water, respectively).
• Each season corresponds to specific organs and emotions. For instance, spring (wood) relates to the liver and feelings of anger. By understanding these associations, one could adjust diet, activities, and even meditations to maintain balance.

2. Ayurveda:

• This ancient Indian system of medicine divides the year based on the dominance of doshas (life energies): Vata (fall and early winter), Kapha (late winter and spring), and Pitta (summer).
• Seasonal routines, called “Ritucharya,” prescribe specific diets, activities, and therapies to align with these shifts and maintain internal balance.

3. Ancient Egyptian Wisdom:

• Egyptians, tied to the cycles of the Nile River, had a deep reverence for the Sun and its annual journey. Seasonal festivals celebrated different aspects of life, death, and rebirth.
• Their practices included seasonal diets, rituals, and even beauty routines that aligned with the cycles of nature.

4. Native American Traditions:

• Tribes across North America had a profound connection to the land and its seasons. They recognized the rhythms of nature and aligned their hunting, agriculture, and spiritual rituals accordingly.
• Vision quests, ceremonies, and communal celebrations often coincided with significant seasonal transitions.

5. Ancient Greek Philosophy:

• Greeks believed in the harmony of the cosmos (order and balance). They celebrated various seasonal festivals like Thesmophoria (autumn) and Haloa (winter) to honor deities and the cyclic nature of life.
• Hippocrates, the father of medicine, emphasized the importance of seasonal foods and activities for maintaining health.

6. Norse Traditions:

• The Norse had seasonal festivals such as Yule (midwinter) and Ostara (spring) that celebrated the shifting balance between darkness and light.
• They recognized the importance of adjusting activities and diet based on the season. Winter was a time for storytelling and reflection, while summer was for exploration and expansion.

While modern living often detaches us from these natural rhythms, the wisdom of our ancestors reminds us of the inherent connection between our well-being and the cycles of nature. 

Embracing seasonal self-care is a reclamation of ancient knowledge, a nod to traditions that viewed health and well-being as deeply intertwined with the dance of the seasons.

Self Care for Seasonal Affective Disorder

Seasonal Affective Disorder (SAD) is a type of depression that occurs at specific times of the year, usually during the fall and winter months when daylight is reduced. Addressing SAD holistically, in the spirit of nurturing the self, can be deeply healing. Here are some self-care strategies that echo a conscious approach to wellness:

1. Light Therapy:

• Expose yourself to a bright light, specifically designed for SAD treatment, for about 20-30 minutes each day. These light boxes mimic natural sunlight and can help regulate mood-enhancing chemicals in the brain.

2. Nature Connection:

• Even in colder months, try to get outside during daylight hours. A simple walk, absorbing whatever sunlight is available, can make a difference.
• If you’re indoors, position furniture near windows to maximize natural light exposure.

3. Maintain Rhythms:

• Keep a regular sleep schedule. Going to bed and waking up at the same time daily can help regulate your body’s internal clock.

4. Nourish with Intent:

• Embrace a balanced diet with mood-boosting nutrients like Omega-3 fatty acids, Vitamin D, and B vitamins.
• Avoid overconsumption of caffeine and sugar, which can exacerbate mood swings.

5. Movement Meditation:

• Exercise has been shown to help alleviate symptoms of SAD. Find a physical activity you enjoy—whether it’s yoga, dancing, or walking.
• Think of movement as a meditative practice, where you’re not only working the body but also nurturing the mind.

6. Mindful Activities:

• Engage in mindfulness practices like meditation or deep breathing exercises to combat stress and maintain emotional equilibrium.

7. Luxurious Introspection:

• Use the inward nature of winter to dive deep into personal reflection. Journaling can be a tool for understanding and processing emotions.

8. Aromatherapy:

• Scents like lavender, bergamot, and chamomile can be calming. Consider diffusing essential oils or using them in baths to uplift your mood.

9. Stay Socially Connected:

• Even if you feel like retreating, maintain connections with loved ones. Social interactions, even if virtual, can offer emotional support.

10. Professional Guidance:

• Consider talking to a therapist or counselor. They can offer coping techniques tailored to your needs.
• Some people benefit from cognitive-behavioral therapy (CBT) specifically tailored for SAD or even medication.

11. Embrace Creativity:

• Engage in creative outlets like painting, writing, or crafting. These can serve as therapeutic channels for expression.

12. Vitamins and Supplements:

• Discuss with a healthcare provider about potential benefits of taking Vitamin D or other supplements to support mood.

Remember, it’s essential to recognize that everyone’s experience with SAD is unique. What might work for one person may not necessarily work for another. Embrace the journey of finding what resonates with you, offering not only relief from symptoms but also a deeper connection with your own well-being. 

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