menstration Archives - Athletes Sanctuary

Photo of seed products useful for seed cycling during the menstraul cycle for women

Before we get stuck into the detail, let’s do a quick recap on how seed cycling supports hormones.

Female hormones are regulated through complex signalling and feedback mechanisms. Signals are received and then transmitted by the hypothalamus part of the brain out to the pituitary gland, adrenal glands and then ovaries (the HPAO axis). In times of change or increase physical or emotional stress of any kind, the HPOA axis can become dysregulated.

Symptoms such as longer or irregular menstrual cycles, hot sweats, increased PMS, mood changes, fatigue, changes in bleeding and reduced ability to handle training intensity may appear. These symptoms frequently occur when there is no known structural or functional issue with the ovaries.

In order to reduce symptoms, some women reach for pharmaceutical medications without understanding or being aware they have the potential to further dysregulate long-term hormonal balance and deplete nutrients such as zinc and magnesium.

In addition to medicinal herbs such as Chaste Tree, Schisandra, Kudzu or Rhodiola, seed cycling may provide subtle hormonal support by boosting estrogen levels in the first part of the cycle and progesterone levels in the second part without the possible side effects of other medications.

THE PROCESS

Seed cycling supports hormones by providing nutrient rich foods in the form of seeds at different times of the menstrual cycle.

How to seed cycle
Preparation
Combine ¼ cup of each of the following seeds nominated to the two phases of your cycle. Take your seeds (according to which phase of your cycle you are in) and whiz them in a coffee grinder to break the seeds down into a meal-like consistency. Make 2 separate jars of seeds.

Follicular phase day 1-14 of your cycle (or until ovulation)= flaxseed + pepitas (pumpkin seeds)
Luteal phase day 15-28 of your cycle (or post ovulation) = sesame + sunflower seeds

Dose: 1-2 tablespoons of combined ground seeds daily.
How: Add seeds to smoothies, on top of breakfast oats, avocado toast, coconut yogurt or as a garnish on savoury soups, salads or scrambled eggs. Seed cycling biscuits or brownie mixes are also a great option. Choose whole, organic seeds instead of pre-ground seeds where possible.
Storage: Store ground seeds in an air-tight jar in the fridge to preserve their essential fatty acids from oxidation.
Duration: Most women need to allow 3-4 cycles before expecting changes to occur.

An easy way to ensure you have the right seeds across the month is to purchase a seed cycling kit.

About the Author: Kate Smyth is a Sports naturopath, nutritionist and female-centric running coach. She is the founder of the Athlete Sanctuary- a holistic healthcare clinic for athletes of all levels and sporting codes. Kate has a thirst for knowledge with two bachelor’s and a master’s degree under her belt. She has been involved in sports for many decades and competed for Australia in the Commonwealth Games and Olympic Games marathons with a personal best time of 2 hours 28 minutes. For more information visit www.https://https://athletesanctuary.com.au/wp-content/uploads/2023/03/normatec-3-lower-body-system-thumb_720x-1.webp.com.au/wp-content/uploads/2020/05/Seed-Cycle-Blends-scaled-1.jpg.com.au

Many women suffer from period pain and other PMS symptoms. But what most women fail to realise is that it is NOT normal to have severe period pain, heavy bleeding, breast tenderness or discharge, debilitating drops in energy or significant mood swings as part of premenstraul symptoms. A healthy balanced woman can observe her period without experiencing symptoms that impact her quality of life and ability to function. Pain is just one of the many issues women experience around their monthly cycle, however, it tends to be what prevents us from enjoying life the most.

In naturopathic medicine the overuse of NSAIDS (non-steroid anti-inflammatories) for menstrual cramping or period pain (dysmenorrhea) is cautioned as it may contribute to the erosion of the gut lining and contribute to a digestive condition called leaky gut where the tight junctions within the gut lumen come apart.

Commonly used NSAIDS such as Ibuprofen may provide temporary relief, but they may also suppress some of the compounds that look after your gut lining. Once damaged, the tight junctions in your gut start to drift apart creating a “leaky gut”. This then allows toxins and larger particles to enter the bloodstream and trigger an immune response, inflammation and gastrointestinal distress. This may go on to contribute to a whole range of systemic issues such as food intolerances, skin issues and immune dysfunction. The good news is that there are lots of great natural solutions for period pain.

Ultimately getting your hormones balanced will assist with the symptoms, but while you are doing that here are a few options to make you more comfortable:

Athletes who are competing in their premenstrual phase may consider magnesium, zinc and fish oil at therapeutic doses for at least 5 days before their period is anticipated to reduce cramping and lower abdomen and back pain
A hot water bottle or heat pack on your abdomen and/ or lower back
Herbs such as cramp bark, turmeric and Black Cohosh may reduce PMS symptoms due to their anti-inflammatory actions and calming action on the uterus.
Consume more anti-inflammatory foods like cherries, blueberries, avocado and chia seeds. Fish such as salmon, cod, mackerel, sardines, bream, snapper or flathead high in omega-3 fatty acids, are also healthy choices. Consume more calcium-rich beans, almonds, and dark leafy greens. These foods contain compounds that combat inflammation.
Reduce coffee, refined foods and high sugar intake, bread, pasta and anything processed high in trans-fatty acids. These foods may contribute to inflammation and encourage period pain and tender breasts.
Sipping chamomile tea may inhibit the pain-causing prostaglandins associated with PMS without the side effects on your gut.
Seed cycling can help your body maintain a subtle balance and transition throughout your natural cycle.
Ginger and cinnamon are our favourite remedies for period pain. Studies demonstrated these two natural wonders provide the equivalent pain relief as ibuprofen when taken at therapeutic doses.
Fennel- Fennel extract can assist with severe menstrual cramps.
A combination of both 100mg of vitamin B1 and 500mgs of fish oil daily for 2 months has been shown to significantly reduced period pain.
Exercising-Most women find that exercising helps relieve menstrual cramps. Some women find yoga and tai chi are gentler forms of exercise that are more comfortable during the premenstrual phase.

As women, we need to consider our periods as the scorecard for our greater health. If you would like to understand how you can balance your hormones through practical nutrition, and natural medicines we welcome the conversation.

The amino acid leucine is of particular importance to female athletes keen to optimise recovery across the menstrual cycle. Leucine is one of the nine essential amino acids the body needs to obtain through the diet. Leucine along with other amino acids, are required for protein synthesis, tissue repair and nutrient absorption.

The demand for protein changes throughout the menstrual cycle. The fluctuations in estrogen and progesterone have a profound effect on muscle turnover and protein synthesis. Amino acids like leucine are harder to access during the high hormonal phase (day 12 to day 23 of a typical 28 day cycle). It is suggested to be harder for females to build and maintain muscle during this hormonal phase making it even more important to ensure adequate intake of essential amino acids during this time.

Strength training including weights or resistance stimulates muscles to take up leucine (and other amino acids) and triggers muscular growth. Leucine can help prevent the deterioration of muscle with age so it is super important for masters athletes to obtain adequate leucine in order to optimise recovery.

The richest sources of bio-available protein including leucine are in eggs, milk, fish, and meats. Milk contains both whey and casein protein. Whey is more easily absorbed and is higher in leucine than casein. Whey is also digested at a much faster rate than casein, ensuring blood leucine levels rise soon after ingestion and triggering protein synthesis responsible for building muscle. Hence why many athletes swear by chocolate milk as their preferred recovery drink. Female athletes need additional leucine to optimise recovery and would benefit from options such as a post-workout smoothie including yogurt, milk, protein powder or almond butter.

Recent research also suggests that the combination of other highly bio-available proteins rich in leucine results in more favourable muscle hypertrophy compared to other proteins such as whole milk protein, casein and soy protein.

Vegans and athletes with dairy intolerance

Athletes who choose to avoid dairy need not feel they are missing out. Interestingly, a recent study found both whey and rice protein isolate administration post-resistance exercise improved body composition and exercise performance with no differences between the two groups when taken in adequate amounts.

Leucine-rich foods

Leucine can also be found in plant-based proteins included including soy, lentils, kidney beans, tofu, quinoa, hummus, rice, and almonds. These plant proteins contain approximately 50% less leucine. Therefore vegan athletes need to pay attention to getting enough high-quality plant proteins that offer the optimal amount of leucine (about 2.5 grams per meal or snack).

Vegans want to consistently enjoy soy, beans, legumes, seeds and/or nuts regularly at every meal and snack. Don’t have just porridge for breakfast; add organic soy milk and walnuts. Don’t snack on just an apple; slather apple slices with peanut butter. A blend of rice and pea protein powders makes a good substitute for whey-based protein powders. Some plant-based protein powders also provide added amino acids, making them a good choice for dairy-intolerant or plant-based athletes.

As a general guide 2 grams of leucine can be found in 120 grams beef, 130 grams almonds, 400 grams tofu, 3 eggs, 600ml cow’s milk or 900ml soy milk, 380 grams lentils, 350 grams kidney beans, 70 grams cheddar cheese, 350 grams yogurt, 27 grams whey protein isolate, 50 grams rice protein powder.

Elite athletes with large volumes of training may struggle to obtain adequate leucine from their diet alone, especially if vegan. These athletes may consider using protein and collagen powders including leucine, isoleucine and valine 30 minutes pre and post-workouts in addition to a diet rich in leucine to optimise recovery.

This table compares the leucine content of plant and animal foods.

Animal food	Plant food (swap)	Leucine (g) approx
Eggs, 1 large	Peanut butter, 2 tablespoons	0.5
Milk, ½ cup	Soy milk, low fat, 1 cup	0.5
Tuna, 25 grams	Black beans, 1/2 cup	0.7
Chicken, 60 grams cooked	Tofu, extra firm, 170 grams	1.4
Cheese, 14 grams	Almonds, 21 grams	0.3
Beef, 40 grams	Lentils, 1 cup	1.3

We recommend including a variety of leucine rich foods in your diet in order to optimise recovery.

Most women’s daily protein intake should account for 30% of their diet to optimise recovery. A gram of protein per kilogram of body weight is adequate for recreational athletes, while elite athletes may require up to 1.8 grams per kilogram of body weight, especially when competing in power and high-end endurance sports. On lighter recovery days protein intake can be reduced slightly keeping in mind other processes in the body require adequate protein intake (hormones and immune cells for example).

Consuming 20-25 grams of protein within 30 minutes of finishing a session is ideal for optimal recovery while having a protein-rich snack such as a high protein, low-fat yogurts such as YoPro or Chibani Fit at bedtime can boost protein synthesis by 22 %.

When you wake in the morning you are in a catabolic state after fasting for 10-12 hours during the night while sleeping. Having a protein-rich breakfast is really important to optimise recovery, restock your glycogen stores, fuel your daily activities and prevent overeating and sugar cravings later in the day. Great breakfast options to optimise recovery include scrambled eggs on toast or an omelette with sweet potato and veggies, a protein-rich smoothie, porridge with added yogurt or protein powder or scrambled tofu.

menstration

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