In the second part of the interview, we speak with functional and interactive nutrition guide Eliška Hosnedlová, IHP (Integrative Health Practitioner) and doctor and nutritionist MUDR. Kateřina Fialová about the needs of the female body throughout the entire menstrual cycle.
In the interview, you will find out whether specific diets can influence hormonal balance, which minerals, vitamins, and substances are important for each phase of the cycle, and how to support fertility.
Also read the first part of the interview about gut microbiome and digestion.
What is your view on "seed-cycling"? Can certain seeds help regulate hormonal imbalance during the cycle?
Kateřina: I think it's a gentle and completely natural way that can be helpful in supporting a healthy balance of estrogen and progesterone levels. Specific nutritional components in flax, pumpkin, sesame, and sunflower seeds can help reduce PMS symptoms, increase fertility, stimulate menstruation (if absent), and address other symptoms.
It appears to be particularly beneficial after discontinuing hormonal contraception when acne, irregular menstruation, or PMS may occur.
However, the pillars of hormonal balance and health will always be a regular and nutritionally balanced diet, regular exercise, hydration, sleep, time in nature and natural light, and for women, stress management, which is often overlooked. Therefore, I see seed cycling as one of the beautiful and gentle supplements to the overall approach to hormonal balance.
What would you recommend women supplement in each phase of their cycle?
Kateřina: That's a bit of a tricky question, because supplementation makes more sense with longer-term use, but purely theoretically, divided into weeks, it would be something like this:
- Menstrual phase – magnesium, zinc, vitamin C, omega-3, iron + limiting stimulants like caffeine, alcohol, and refined sugars, reducing cold foods and drinks, paying attention to fluid intake.
- Follicular phase – zinc, healthy fats, fiber, probiotics, phytoestrogens.
- Ovulatory phase – zinc, antioxidants, fiber, nuts and seeds, digestive support.
- Luteal phase – zinc, B vitamins (or at least B6), omega-3, evening primrose oil, and conversely, reducing caffeine and alcohol, paying attention to fluid intake.
How can women trying to conceive support their fertility through diet? What would you recommend women supplement in their bodies?
Kateřina: Here, diet will undeniably be the fundamental pillar, which will be regular and nutritionally balanced, without restrictions and, of course, without caloric deficit.
The body must receive the signal that it has enough and therefore has energy for reproduction. I am not talking about overeating, but about sufficient energy intake. This is not as pronounced in men, but ovulation alone "costs" a woman several kilocalories. And if the body is in deficit, it certainly will not support this process.
Regarding supplements, I would definitely address it individually based on micronutrient values in the blood, but generally, do not forget magnesium, zinc, iodine, iron, vitamin B6 and D, and omega-3.
What message would you like to convey to women in conclusion?
Eliška: Forget about diets and constant deprivation and rather give your body what it truly needs. Appreciate your uniqueness and don't focus so much on performance and perfection. Our bodies change during each menstrual cycle, so we cannot demand that we always be the same and equally good at everything. Do not be afraid to adapt your daily life to your own needs within the individual phases of the menstrual cycle. Learn to think about yourself sometimes and rest.
Femvie products that can help you
We have selected products related to this topic that can support your health:
- 🌿 Organic pads — certified organic pads free of chemicals
- 🌿 Organic tampons — organic tampons made from certified organic cotton
- 💊 Magnesium — helps alleviate cramps and tension before menstruation
- 🩹 Menstrual patches — natural relief from painful menstruation
- 📦 Carefree subscription — your organic menstrual products automatically every month
Frequently Asked Questions
How long does a normal period last?
A healthy period lasts 3 to 7 days. If you bleed longer or shorter repeatedly, consult a gynecologist.
Why are periods painful?
Menstrual cramps are caused by prostaglandins — substances that contract the uterine muscles. Magnesium, heat, exercise, or natural patches can help.
Are organic pads and tampons safer?
Yes. Organic cotton products do not contain pesticides, plastics, or bleaching chemicals commonly found in conventional menstrual products.
What affects the regularity of the menstrual cycle?
Stress, diet, exercise, sleep, and hormonal balance — all these affect the length and regularity of the cycle. Tracking your cycle will help you identify patterns and any deviations.
