Monthly Menstrual Meals (Fall Edition)

Having problems with your period? WE'VE GOT YOU! We're so happy to introduce our monthly menstrual meals/MMM's segment this year, where we not only aim to provide you with recipes that will help you regulate your period but also your hormones. If you didn’t know, hormones play a significant role in menstruation. One of the many things that plays a role is food and exercise. As a student it can feel like an endless struggle to maintain a healthy diet and find time to exercise, so we are here to make the struggle feel more manageable!

Seed cycling is a recent nutrition innovation that involves the consumption of different types of seeds during specific phases of the menstrual cycle, which has been found effective (1). To elaborate further, pumpkin and flax seeds should be consumed during the follicular phase (approx. the first day of your period and lasts for 14 days). In contrast, sesame and sunflower seeds should be taken during the luteal phase (approx. 14 days after the first day of your period).

If you're interested in the science of it all, flax seeds contain lignans - rich bioactive compounds with a range of biological properties that bind to excess levels of estrogen in order to regulate hormones (1). Additionally, pumpkin seeds contain phytoestrogen that contributes to lipid metabolism, bone remodelling, mammary glands, and vasomotor menopausal symptoms. Moreover, pumpkin seeds contain zinc, which has beneficial effects on the hormone progesterone. Finally, sunflower seeds, containing selenium and vitamin E, have been shown to increase progesterone production, characteristic of the luteal phase, and aid in renal detoxification of estrogen surplus.

Here are two easy fall- themed recipes using sunflower, and pumpkin seeds:

Pumpkin Flax Oatmeal Recipe (2)

Ingredients:

• ⅓ cup old fashioned oats

• 1 cup almond milk or your favourite dairy free milk substitute

• ⅓ cup pureed pumpkin seeds/pumpkin puree

• ½ tablespoon ground or milled flax seeds

• ½ teaspoon vanilla

• sprinkle of salt

• 5 or 6 chopped pecans (optional)

• One tablespoon or two pure maple syrup (optional but could enhance taste)

Directions: In a small saucepan, combine your choice of milk, oats, and a sprinkle of salt. Bring your oats to a boil, and cook for about 5 minutes or until just about done. Add your remaining ingredients except for the pecans and syrup, and cook for an additional 2 minutes. Scoop your oatmeal into a bowl, and top with the pecans and maple syrup. You can find more information here: https://milkfreemom.com/pumpkin-flax-oatmeal/

Sesame Sunflower Crunch Recipe (3)

Ingredients

Condiments

• 1 tsp honey

Baking & Spices

• 1 pinch salt

• 2 tsp sesame seeds

Oils & Vinegars

• 1 tsp olive oil

Nuts & Seeds

• 1/4 cup sunflower seeds

Directions:

• In a bowl, combine the sunflower seeds, sesame seeds, honey, olive oil, and salt. Toss until well combined then place on a separate piece of parchment paper.

• Place the tray in an oven that is at 400˚F and let the seed mixture crisp for 6 to 8 minutes. Remove the seeds from the oven and let cool. The mixture will still look quite liquid when you pull it from the oven, it's okay. The mixture will crisp more as it cools. After about 10 to 15 minutes of cooling, break the mixture apart and let sit for another 10 to 20 minutes.

You can find more info on this perfect soup or salad topping below: https://naturallyella.com/sesame-sunflower-crunch/

We hope that this blog inspired you to incorporate hormone-regulating seeds into your diet and that you learned more about the significance of nutrition on the menstrual cycle.

References

1. Mahapatra D, Baro J, Das M. Advantages of seed cycling diet in menstrual dysfunctions: A review based explanation. The Pharma Innovation Journal. April 8, 2023. Accessed October 18, 2023. https://doi.org/10.22271/tpi.2023.v12.i4k.19683.

2. Homme L. Pumpkin Flax Oatmeal. Milk Free Mom. November 1, 2021. Accessed October 18, 2023. https://milkfreemom.com/pumpkin-flax-oatmeal/.

3. Alderson E. Sesame Sunflower Crunch: Cooking Component. Naturally Ella. August 14, 2018. Accessed October 18, 2023. https://naturallyella.com/sesame-sunflower-crunch/.