Natural Hormone Balancing: Luteal Phase Seed Cycling Guide -Part 2
Natural hormone balancing is a powerful way to support your body’s menstrual cycle, especially during the luteal phase. The luteal phase, which occurs after ovulation and before menstruation, is when progesterone is dominant. Supporting this phase with the right nutrients can help reduce symptoms like cramps, mood swings, and fatigue.
Seeds for Natural Hormone Balancing During the Luteal Phase
Certain seeds are particularly beneficial for natural hormone balancing in the luteal phase. Sunflower seeds and sesame seeds are two key players to include in your daily diet, ideally 2 tablespoons of ground seeds daily.
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Sunflower Seeds: Rich in vitamin E and selenium, sunflower seeds help boost progesterone production, which is essential during the luteal phase. Selenium also supports liver detoxification of excess estrogen, helping maintain hormonal balance.
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Sesame Seeds: Containing lignans and zinc, sesame seeds aid the liver in detoxifying estrogen and blocking its activity, which supports natural hormone balancing.
In addition to seeds, evening primrose oil (EPO) is a valuable supplement for natural hormone balancing. EPO is high in omega-6 fatty acids, specifically gamma-linolenic acid (GLA), which helps reduce inflammatory prostaglandins responsible for period pain and PMS symptoms. Research indicates that EPO supplementation can reduce cramps, acne, and PMS, and may even increase low progesterone levels source.
Exercise and Energy During the Luteal Phase
Natural hormone balancing also involves adjusting your exercise routine to match your cycle. During ovulation, when energy peaks, high-intensity workouts like running and cycling feel best. However, during the luteal phase, gentler exercises such as yoga, Pilates, light cardio, and strength training support your body’s changing energy levels.
How to Incorporate Seeds for Natural Hormone Balancing
Incorporating these seeds into your diet can be simple and delicious:
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Chia seed water
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Toppings on yogurt
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Homemade granola
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Smoothies
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Tahini salad dressing (made from sesame seeds)
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Sunflower seed dressing
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Sesame seed bars
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Seed cycling balls
Additional Tips for Natural Hormone Balancing During the Luteal Phase
Beyond seed cycling, there are several lifestyle and dietary habits that can further support natural hormone balancing during the luteal phase. The luteal phase is a critical time for nurturing your body to prepare for either menstruation or pregnancy, so gentle care is essential.
Prioritize Stress Management
Stress has a significant impact on hormone levels, particularly progesterone. When the body is under chronic stress, it produces excess cortisol, which can interfere with progesterone production and disrupt the delicate balance needed for a healthy luteal phase. Incorporating stress-reducing practices such as meditation, deep breathing exercises, or gentle yoga can help lower cortisol levels and promote natural hormone balancing.
Focus on Sleep Quality
Quality sleep is another cornerstone of natural hormone balancing. During sleep, the body produces and regulates many hormones, including progesterone. Aim for 7-9 hours of restful sleep per night, and establish a consistent bedtime routine that supports relaxation. Avoid screens and stimulating activities before bed to help your body wind down effectively.
Support Liver Health
Since the liver plays a vital role in metabolizing and clearing excess estrogen, supporting liver function is key to natural hormone balancing. In addition to the lignans and zinc found in sesame seeds, incorporating liver-friendly foods like cruciferous vegetables (broccoli, cauliflower, kale), garlic, and turmeric can enhance estrogen detoxification. Drinking plenty of water also aids the liver in flushing out toxins.
Balanced Nutrition for Hormonal Health
While seed cycling targets specific nutrients, a well-rounded diet rich in whole foods is essential for overall hormone health. Healthy fats from sources like avocados, olive oil, and fatty fish provide the building blocks for hormone production. Complex carbohydrates from whole grains and vegetables help stabilize blood sugar, which in turn supports balanced hormone levels. Avoiding excessive caffeine and processed sugars can also reduce hormonal fluctuations and PMS symptoms.
Track Your Cycle and Symptoms
Keeping a menstrual journal or using a cycle tracking app can enhance your natural hormone balancing efforts by helping you understand your unique patterns. Tracking symptoms such as mood changes, energy levels, and cravings can help you identify which phases need more support and tailor your seed cycling and lifestyle habits accordingly.
If you’re struggling with severe period symptoms, natural hormone balancing through seed cycling and lifestyle adjustments can make a significant difference. For personalized support, consider booking a free discovery call with our providers at Soleil to help you achieve symptom-free cycles faster.
