If we had to describe Kateřina Boesenberg ND in one word, her name would definitely be associated with naturopathy. She received her naturopathic education in Sydney, Australia and is a fully qualified clinical naturopath and nutritional therapist with over 15 years of experience in the field. She is also the founder and director of the School of Clinical Naturopathy . She specializes in gastrointestinal, immune and hormonal health.
She has been the chair of the Czech Naturopathic Society since 2014. She chaired the European Committee of the World Naturopathic Federation (WNF) from 2018 to 2020. She is also dedicated to deepening cooperation between European naturopathic societies and raising awareness of naturopathy with an emphasis on quality education and accreditation of therapists.
In the first part of our interview, Kateřina and I talk about diet and the effect of digestion on our menstrual cycle and hormones.
What role does our digestive “gut-health” play on our menstrual cycle and hormones?
Healthy intestinal microflora is part of ensuring that a woman's natural cycle runs as it should. By this I don't mean just menstruation, but the entire fertile period from menarche to menopause. If the intestinal microflora is affected by overuse of antibiotics, regular use of medications, unhealthy diet, coffee, alcohol, it will be altered. And this will affect the hormonal profile . At the same time, the so-called estrobolome, or bacteria that metabolize estrogens, is also present in the intestines. If the environment is "friendly", it will also affect the metabolism of these "hormonal metabolites". The result can be any hormonal imbalance.
As part of our work with hormonal imbalances, we carefully examine healthy digestion. And it's not just about the intestines - the axes extend into the function of our liver, gallbladder, pancreas and, by extension, kidneys.
How do we know that our microbiome is out of balance?
The most typical sign is bloating or gas . In the morning you have a flat stomach that swells up within a few hours. Problems with stool are common, both constipation and diarrhea, undigested pieces of food in the stool. Irritable bowel syndrome is typical . This also includes itchy skin, or problems with concentration, increased fatigue or even depression.
Many women have problems with bloating, especially during menstruation. What causes it?
Yes, an ideal period should be free of all symptoms and pain, but I don't know a woman who doesn't suffer from some of the typical symptoms. Bloating is caused by a hormonal imbalance of estrogen and progesterone . The hormone aldosterone also plays a role, causing water retention.
What can women do to relieve bloating?
It is necessary to find out what the imbalance of estrogen and progesterone is, whether it is enough estrogen and a lack of progesterone or enough progesterone and an excess of estrogen . The right herbs are used accordingly. Higher aldosterone is a problem of the adrenal glands, so here we work with herbs, or possibly nutraceuticals specific to this axis. It is good to include hormonal yoga and also check the diet. About 7 days before the onset of menstruation, tastes may change and a woman may unknowingly make herself worse by consuming foods that she would not normally eat and that her intestines are not used to.
What effect does digestion have on our mental health and psyche?
That's a question that would warrant an all-day conference!
First of all, the diet itself plays a role - the correct distribution of macronutrients - proteins, fats and carbohydrates. Also their quality. If you do not eat enough proteins and, conversely, an excess of carbohydrates (common in women, vegans, vegetarians and seniors), you can suffer from hypoglycemia, which will affect your mood. With long-term unresolved hypoglycemia, the adrenal glands begin to suffer. This is just a small step towards ovarian imbalance.
Then there is the content of nutrients in the diet – vitamins and minerals. Their deficiency affects mood – B vitamins, magnesium, chromium, iodine, lithium.
An unhealthy microbiome can cause intestinal permeability, autotoxicity, and thus depressive states.
There is also a connection through the so-called enteric nervous system, which produces around 85% of serotonin. This gives us a feeling of fulfillment, happiness and contentment.
How can we influence estrogen balance through our lifestyle?
One aspect is the correct setting of the diet with a sufficient content of so-called phytoestrogens, which can be found, for example, in flax seeds, apples or healthy soy products. Furthermore, the body's detoxification pathways must function well, i.e. the liver, both the first and second phases and all 6 detoxification pathways. The gallbladder and kidneys must be functional. The lymphatic system must be passable and the blood clean. Practically everything. We can achieve this with foods that affect a given system or organ, or with specific groups of herbs - hepatics or cholagogues.
And once again – a healthy and clean environment in which you live.
Can you share with us a smoothie recipe that women can make at home to support women's health during PMS?
Of course! This one is my favorite and can be drunk all month long. For PMS pain, you can add ½ - 1 inch of fresh ginger.
- 1 cup frozen blueberries, raspberries, blackberries
- 1 scoop of quality plant-based protein (I prefer Nuzest)
- 1 ½ tbsp flaxseed oil (from a dark glass bottle, I recommend – UDO OIL)
- 1 tbsp crushed flax seeds
- 2 broccoli florets (can be replaced directly with sulforaphane/dried broccoli extract)
- 1 probiotic capsule
- Add vegetable milk/water to about 1 cm above the ingredients and blend until smooth.
Thank you Kateřina for the wonderful and very informative interview. You can find more interesting lectures and information on the topic of immunity, digestion, and hormonal health on the Naturopathic Solutions website or on their YouTube channel .
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