Hormone Balancing Tahini Date Shake
This creamy nutrient dense shake makes for a perfect, effortless way to support hormone balance. This shake has tahini and flax to promote healthy progesterone levels and the lowering of excess estrogen, as well as other hormonal markers. It will also provides balanced energy and blood sugar due to its lovely balance of healthy fats, proteins and fiber. Enjoy!
INGREDIENTS
Hormone Balancing Tahini Date Shake
Serves 1
8 oz water
½ frozen banana
1 date
1.5 tbs tahini
1 tbs ground flax
¼ tsp vanilla
1/4 tsp ceylon cinnamon
2 tsp cacao powder (optional)
1-2 scoops collagen << for protein
1 tsp acacia fiber (optional) << this is a prebiotic for gut health
METHOD
Blend all ingredients until well combined! If you like your smoothies thicker, add some frozen zucchini or ice cubes.
HORMONE BALANCE
Flax Seeds: Flax seeds are helpful for lengthening the luteal phase, anovulatory cycles (cycles where ovulation does not occur), improves the ratio of progesterone to estrogen in the luteal phase, and reduces PMS symptoms. They’re a powerful phytoestrogen which can be though of as natures gentle estrogen - it binds to estrogen receptors so that excess estrogen can not, and they have a gentler affect on the body. They also bind with estrogen to eliminate from the body so they are great for estrogen estrogen dominance. Lastly, flax seeds decrease stress hormones and reactivity to stress, which is not only wonderful feeling less stress, but adds additional hormone support as stress is one of the key drivers of imbalance!
I aim for 2 tbs of ground flax daily.
Tahini: Tahini is essentially sesame seed butter have been shown to support progesterone levels (due to nutrients like zinc) while blocking excess estrogen due to the lignans they contain. balance hormones due to the phytoestrogens it contain which help with excess estrogen (estrogen dominance). These seeds support progesterone, is especially supportive of those with PCOS as it improves SHBG levels and decreases DHEAS levels. Sesame seeds also help with excess estrogen. Both sesame and flax contain (as well as pumpkin and sunflower) contain vitamin E, omega 3’s and omega 6s which support hormone production and follicle function.
I aim for 1-2 tbs of tahini daily (which is more concentrated than table spoons of seeds).
THE SCIENCE OF SEED CYCLING
Seed cycling is when a woman eats specific seeds during specific days of her cycle, rotating them to help support hormone balance. While seeds are incredibly beneficial and can improve hormonal balance, there is currently no evidence to show that cycling seeds is necessary. In fact, most studies about seeds and menstrual health are done with woman having a specific seed for several weeks, rather than rotating. For example, one study followed woman who had 50g of sesame seeds daily for 5 weeks (so not “seed cycling” just continued intake) and found it to improve SHBG levels and decrease DHEAS which would be helpful for those with PCOS, as they generally have low SHBG and elevated DHEAS levels.
This isn’t to say that seed cycling doesn’t work! Seeds can have a very positive effect on hormone balance due to their nutritional components. But the body doesn’t seem to need seed to be cycled during specific times of the month, and consuming them regularly regardless of which days they are eaten can be supportive of hormonal balance.
That being said >> seed cycling is a lovely way of making sure to get all four seeds (sesame, pumpkin, flax and sunflower) throughout the month so if it works for someone, great! And perhaps one day a study will come out and show that cycling them improves the benefits even more, but so far, it doesn’t look that way. So personally, I’ve let go of the stress of cycling seeds and just make them a part of my daily diet.