The 'Pause' Playbook: Natural Hormone Balance
The "Pause" Playbook: Natural Hormone Balance
Seed Cycling & Lifestyle Strategies for Women Over 40
Just Breathe ❤️ – Lifestyle Medicine with Julie
Understanding the Shift
As we enter perimenopause and menopause, our production of estrogen and progesterone naturally fluctuates and declines. This "hormonal dance" can lead to symptoms like hot flashes, mood swings, sleep disruption, and stubborn weight gain.
However, we are not powerless. By using food as medicine—specifically the practice of Seed Cycling—we can gently support our body's natural rhythms, promote hormone metabolism, and reduce inflammation.
What is Seed Cycling?
Seed cycling involves eating specific seeds during the two phases of your menstrual cycle to support estrogen and progesterone production.
- For Menstruating Women: Follow your cycle (Day 1 is the first day of your period).
- For Menopausal/Post-Menopausal Women: Follow the phases of the moon (New Moon = Day 1).
Phase 1: The Follicular Phase (Days 1-14)
- Goal: Support healthy estrogen levels and metabolism.
- The Seeds:
- 1 tbsp ground Flaxseeds: Rich in lignans which help bind excess estrogen.
- 1 tbsp ground Pumpkin Seeds: High in zinc to support progesterone preparation.
- How to Eat: Add to smoothies, yogurt, salads, or soups.
Phase 2: The Luteal Phase (Days 15-28)
- Goal: Support progesterone production and detox excess estrogen.
- The Seeds:
- 1 tbsp ground Sesame Seeds: High in lignans to block excess estrogen.
- 1 tbsp ground Sunflower Seeds: Rich in Vitamin E and selenium to boost progesterone.
- How to Eat: Sprinkle on roasted veggies, stir into oatmeal (savory!), or blend into pesto.
Beyond Seeds: 3 Pillars of Hormone Health
1. Metabolize Excess Estrogen
"Estrogen dominance" is common in perimenopause, contributing to heavy periods and breast tenderness. To help your liver flush out old hormones:
- Eat Cruciferous Veggies Daily: Broccoli, cauliflower, kale, and Brussels sprouts contain DIM (diindolylmethane), a compound that supports safe estrogen detox.
- Support Your Gut: Daily bowel movements are essential. If you are constipated, old hormones can be reabsorbed into the bloodstream. Stay hydrated and eat fiber.
2. Soothe the Adrenals (The Cortisol Connection)
When ovaries stop making hormones, the adrenal glands take over. If you are stressed, your adrenals will prioritize making cortisol (stress hormone) over progesterone (calming hormone).
- Prioritize Sleep: Aim for 7-9 hours. Sleep is when your hormones reset.
- Gentle Movement: Swap high-intensity cardio (which spikes cortisol) for walking, yoga, or strength training.
3. Smart Supplementation
Consider discussing these with your healthcare provider:
- Magnesium Glycinate: "Nature's chill pill" for sleep and anxiety.
- Omega-3 Fatty Acids: To reduce systemic inflammation.
- Vitamin D3 + K2: Essential for bone health and immune function.
A Note on Consistency
Natural remedies are gentle and take time. Commit to seed cycling for at least 3 months to see noticeable changes in your cycle, mood, and energy.
Disclaimer: This guide is for educational purposes and does not constitute medical advice. Always consult your healthcare provider before starting new supplements or protocols.
Just Breathe ❤️
🌿 Julie's Recommendation: Cellular Balance for Hormonal Health
Hormones are chemical messengers, but they need healthy cells to receive those messages.
I use Redox Signaling Molecules to support cellular communication throughout my body. This helps my cells respond better to hormonal signals and supports the body's natural ability to maintain balance during transitions.
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