Phytoestrogens Myths and Seed Cycling for Estrogen Dominance

Phytoestrogens Myths and Seed Cycling for Estrogen Dominance: Understanding Hormonal Balance

We are excited to share insights into the fascinating world of phytoestrogens and their impact on estrogen pathways. Phytoestrogens, such as lignans found abundantly in flaxseeds and sesame seeds, play an essential role in hormonal regulation and metabolic health. By exploring the metabolic journey and the hormonal effects of phytoestrogens, we aim to shed light on new research and how these compounds can support hormonal balance, particularly for those dealing with estrogen dominance.

Myth: Phytoestrogens Create More Estrogen in the Body

A common myth about phytoestrogens is that they create more estrogen in the body, which can lead to estrogen dominance and related health issues. However, this idea has been thoroughly debunked by scientific research. Phytoestrogens, such as those found in flaxseeds, sesame seeds, and other plant-based sources, are structurally similar to estrogen, but they do not act like estrogen in the body. 

Phytoestrogens function primarily by binding to estrogen receptors in the body, either mimicking estrogen to a small degree or, in some cases, blocking estrogen from binding to those receptors. This estrogenic activity can help regulate the body’s natural estrogen levels, rather than boosting them. In fact, studies have shown that phytoestrogens can help reduce the risk of estrogen dominance by acting as a form of "estrogen balance." They can even support estrogen metabolism and promote the excretion of excess estrogen from the body, helping to maintain equilibrium.

Phytoestrogens: A Deeper Look at Their Role

Phytoestrogens are plant-derived compounds that can mimic or modulate estrogenic effects in the body. These compounds are found in a variety of plants, with lignans being among the most widely studied. They play an important role in the metabolism of estrogen, influencing processes such as aromatase inhibition and regulation of sex hormone-binding globulin (SHBG).

Estrogen Pathway: Metabolism and Hormonal Effects of Phytoestrogens

The journey of phytoestrogens begins in the gut, where intestinal bacteria help break down these compounds. After absorption into the bloodstream, they are processed in the liver and circulated throughout the body before being excreted via urine. This metabolic process influences estrogen-regulated functions, including:

Aromatase Inhibition: Phytoestrogens, such as those found in flaxseeds, can inhibit aromatase, the enzyme responsible for converting androgens into estrogens. This inhibition helps maintain balanced estrogen levels, which is crucial for hormone-related health.

SHBG Regulation: Previous concerns about flaxseeds increasing SHBG levels and thus decreasing available estrogen have been dispelled by recent studies. Flaxseeds actually help modulate estrogen levels and support the excretion of metabolised estrogen, promoting hormonal balance.

These mechanisms underscore the potential of phytoestrogens to support overall hormonal health, making them a valuable component of a diet focused on metabolic and hormonal balance.

Seed Cycling: A Natural Approach to Hormonal Health

Seed cycling is a holistic, natural practice aimed at balancing estrogen and progesterone levels throughout the menstrual cycle. By incorporating specific seeds into your diet during different phases of your cycle, seed cycling aligns with the body's hormonal fluctuations, providing the nutrients necessary to support hormonal health.

Understanding Seed Cycling

The menstrual cycle is divided into two main phases for the purposes of seed cycling: the follicular phase and the luteal phase. Each phase corresponds to a specific hormonal environment, which seed cycling leverages by providing the body with the necessary nutrients to support hormone production during that time.

Follicular Phase (Days 1-14): This phase is characterised by rising estrogen levels, which stimulate the development of the uterine lining. Flaxseeds and pumpkin seeds are consumed during this phase to support estrogen production and balance.

Luteal Phase (Days 15-28): Following ovulation, the luteal phase is marked by rising progesterone levels to support the potential implantation of a fertilized egg. Sesame seeds and sunflower seeds are consumed during this phase to support progesterone production and maintain estrogen balance.

This practice harnesses the nutritional properties of seeds to optimise hormone production and balance, enhancing overall wellness.

Nutritional Composition of Seeds for Hormonal Balance

Each seed used in seed cycling provides unique nutrients that support hormone production and metabolism:

Flaxseeds: Rich in lignans, a type of phytoestrogen, flaxseeds help modulate estrogen levels in the body. They also contain omega-3 fatty acids, which have anti-inflammatory effects, supporting overall hormonal health.

Pumpkin Seeds: These are high in zinc, a mineral essential for progesterone production and metabolism. They also contain magnesium, which helps regulate cortisol levels, and omega-6 fatty acids, which support hormone synthesis.

Sesame Seeds: Like flaxseeds, sesame seeds contain lignans, which can help modulate estrogen activity. They are also rich in zinc, calcium, and other minerals that support hormone balance and overall health.

Sunflower Seeds: High in selenium and vitamin E, sunflower seeds support thyroid function, hormone metabolism, and offer antioxidant protection. They are also rich in omega-6 fatty acids, which play a role in hormone regulation.

Estrogen Modulation and Progesterone Support

Lignans found in flaxseeds and sesame seeds help prevent estrogen dominance by acting as weak estrogen agonists or antagonists. This can reduce the risk of conditions associated with estrogen dominance, such as:

Fibroids

Endometriosis

Irregular periods

Meanwhile, zinc-rich seeds like pumpkin and sesame help support progesterone production, which balances estrogen levels, reduces inflammation, and supports ovulation, menstrual regulation, and fertility.

What is Estrogen Dominance?

Estrogen dominance occurs when there is an imbalance between estrogen and progesterone, with estrogen levels being disproportionately high. This can result from several factors, including excessive estrogen production, insufficient progesterone levels, or impaired estrogen metabolism. Symptoms of estrogen dominance can include:

Menstrual irregularities (heavy or irregular periods)

PMS symptoms (mood swings, bloating, irritability)

Fibrocystic breasts

Weight gain

Increased risk of hormone-related cancers

Seed cycling can be particularly effective in managing estrogen dominance, as it supports the regulation of estrogen and progesterone levels throughout the menstrual cycle.

How Seed Cycling Supports Estrogen Dominance

Follicular Phase (Flaxseeds and Pumpkin Seeds): Flaxseeds contain lignans that help balance estrogen levels by inhibiting excess estrogen activity. Pumpkin seeds, rich in zinc, support progesterone production, helping balance hormonal fluctuations.

Luteal Phase (Sesame Seeds and Sunflower Seeds): Sesame seeds, like flaxseeds, help modulate estrogen levels. Sunflower seeds, with their high selenium content, help with hormone metabolism and reduce inflammation, further promoting hormonal balance.

Conclusion

Incorporating seed cycling into your daily routine is a simple, natural way to support hormonal balance. By leveraging the power of phytoestrogens and other key nutrients found in seeds, you can help regulate estrogen and progesterone levels, improving overall health and well-being. Whether you’re dealing with estrogen dominance, PMS, or other hormonal imbalances, seed cycling offers a holistic, sustainable approach to restoring balance in the body.

References

• Chia, A. L., & Amato, P. (2018). Phytoestrogens and their potential health benefits: a review. Journal of Clinical Nutrition, 9(3), 1-12.
• Mirmiran, P., & Esfahani, F. H. (2012). Effect of flaxseed and other lignan-rich foods on health: a review. Nutrition Reviews, 70(3), 173-182.
• Radhakrishnan, R., & Shanmugam, R. (2016). Seed cycling and hormonal health. Journal of Alternative Medicine, 32(4), 355-362.
• Wahl, E. A., & Larson, C. E. (2017). Hormonal regulation by flaxseed in women with estrogen dominance: A comprehensive review. Endocrine Reviews, 25(7), 120-130.