In the second part of the interview, we talk to functional and interactive nutrition guide Eliška Hosnedlová , IHP (Integrative Health Practitioner) , and physician and nutrition advisor MUDR. Kateřina Fialová about the needs of the female body throughout the menstrual cycle.
In the interview, you will find out whether a specific diet can influence the balance between hormones, 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 the gut microbiome and digestion .
What is your take on seed-cycling? Can certain seeds help correct hormonal imbalances during your 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, and stimulate menstruation (if absent) and other symptoms.
It turns out that they can be particularly beneficial after stopping hormonal contraception, when acne, irregular menstruation or PMS appear.
The foundation of hormonal balance and health will always be pillars such as a regular and nutritionally balanced diet, regular exercise, hydration, sleep, spending time in nature and natural light, and stress management, which is often neglected by women. I therefore see seed cycling as one of the beautiful and subtle additions to the entire approach to hormonal balance .
What would you recommend women supplement their bodies with at each stage of their cycle?
Kateřina: That's a bit of a tricky question, because supplementation makes sense more with longer-term use, but purely theoretically, divided into weeks like this:
- Menstrual phase – magnesium, zinc, vitamin C, omega-3, iron + limit stimulants such as caffeine, alcohol and refined sugars, limit cold foods and drinks, pay attention to your drinking regimen.
- Follicular phase – zinc, healthy fats, fiber, probiotics, phytoestrogens.
- Ovulation 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, reduce caffeine and alcohol, pay attention to your drinking regimen.
How can women who are trying to conceive support their fertility through diet? What would you recommend women supplement their bodies with?
Kateřina: Here, the undeniably fundamental pillar will be a diet that is regular and nutritionally balanced, without restrictions and, of course, without a calorie deficit.
The body must receive information that it has enough and therefore has energy for reproduction. I'm not talking about overeating, but about sufficient energy intake . In men, it is not so significant, but for a woman, ovulation itself "costs" a few kilocalories. And if the body is in a deficit, it will certainly not support this process.
As for supplements, I would definitely consider it individually based on the micronutrient values in the blood, but in general, don't forget magnesium, zinc, iodine, iron, vitamins B6 and D, and omega-3 .
What message would you like to send to women in conclusion?
Eliška: Forget about diets and constant denial and give your body what it really needs . Appreciate your uniqueness and don't try to focus so much on performance and perfection. Our bodies change during each menstrual cycle, so we can't expect to be the same and equally good at everything. Don't be afraid to adapt your daily life to your own needs within the individual phases of your menstrual cycle. Learn to think about yourself and rest sometimes.
