Menstruation is not only a biological process, but also a sensitive indicator of how a woman feels - physically, mentally and emotionally. We talked to Adéla, co-founder of Oasa, who, together with Sára Zemancová, teaches women to eat freely, without diets and with confidence in their own bodies, about how menstruation is related to nutrition, eating disorders and their overall relationship with themselves. In the interview, she openly shares her personal experience with the loss of menstruation, her approach to cyclicity and tips on how we can better support our health - at school, at work and in everyday life.
You are the co-founder of Oasa, where together with your colleague Sára Zemancová you teach women how to eat freely and without diets. You also specialize in eating disorders. How does this relate to menstrual health from your perspective?
Menstrual health is a very sensitive indicator of the overall condition of a woman's body - including how we eat, how much energy we have, how we handle stress, and our relationship with ourselves. At Oasa, we often work with women who have a disturbed relationship with food and their bodies, and one of the manifestations of these difficulties is the loss or irregularity of menstruation. In these cases, the body is actually asking for help. The restoration of the cycle is also a beautiful signal that a woman is returning to herself - to trust, care, and inner stability.
You have dealt with the loss of your period yourself in the past. How does this topic affect your life today?
The topic of cyclicality is deeply personal and professional for me today. At the time I lost my period, I saw it as a failure, but in retrospect I understand that it was my body trying to survive. Today I value my health much more and see menstruation as a natural and valuable part of a woman's existence . It is a reminder to me that there is no need to function linearly, always the same. We can slow down, we can listen, we can be different at different stages of the cycle - and still be just as valuable. Because of a healthy cycle, I have an amazing son at home. :)
Do you think enough is taught about menstrual health in schools? What information did you miss growing up, and what do you think needs to be brought to the forefront?
Honestly no, it doesn't teach. Menstruation is often mentioned only in passing and mostly in very biological terms. There is no context as to why the cycle looks the way it does, how it is related to diet, psyche, stress, but also to the variability of female energy and emotional experience in individual phases of the cycle. It is not sufficiently explained that a woman's psyche and physical capacities change naturally during the month, and that this is completely normal and okay.
Personally, I was missing the perspective that I'm not "weird" when I'm tired or sensitive. We need to normalize more that menstruation is not just "bleeding," but that it's a complex, living process that affects the whole woman - physically, hormonally, and emotionally.
I also remember that when menstruation was “explained” at school, the girls stayed in the classroom while the boys were sent away to discuss something “different.” Even then, it seemed strange to me – as if it was something that needed to be kept secret, separated, and best not commented on. But with this approach, we unknowingly create shame, silence, and a barrier to communication between the sexes.
However, if we learned about the menstrual cycle together, from an early age, it wouldn't be such a taboo. And if there is any topic that should really be discussed with men, it is the whole context of the menstrual cycle because it doesn't just affect women, but affects relationships, communication, cooperation and mutual understanding in everyday life.
And most importantly, at the end of the day, we are all here because a woman has a healthy menstrual cycle.
Has your view of your own body, health and menstruation changed over the past few years?
Absolutely. I used to see my body as something that needed to be “fixed” or controlled. Today, I listen to it much more and learn to work with it in each new phase of my life. I realize how wise it is and that when I take care of it, it takes care of me. The menstrual cycle gives me a framework that helps me better understand when to create, when to slow down, and when to take care of myself.
Our study shows that women often struggle with abdominal pain, fatigue, and impaired concentration before and during menstruation. What is your personal experience and what do you observe in your clients?
This is a very common experience. I myself feel that I need more rest and inner space around my period. I often see in my clients that when they start eating more regularly, listen to their bodies more and allow themselves to slow down, their PMS and pain significantly improve. Many difficulties arise from long-term overload (= I have to do everything robotically every week and it is best to keep moving), dieting or lack of nutrients.
Do you adjust your work schedule to the phases of your menstrual cycle? How?
Yes, as much as possible. I tend to plan more demanding tasks or public speaking during the follicular/ovulatory phase, when I have more energy and communication comes more naturally. On the other hand, during the luteal and menstrual phases, I try to make room for calmer activities, reflection, and rest. Of course, it's not always possible to plan it perfectly, but just knowing where I am in the cycle helps me be kinder to myself and not push myself to perform at all costs. So I would say it just comes naturally.
Almost a quarter of women in our survey said they were unable to openly discuss menstruation with colleagues or superiors at work. From your experience, why do you think this is the case?
I think this is very closely related to the way we (don't) talk about menstruation since childhood and adolescence. If we learned about the cycle quietly, behind closed doors, without the presence of the opposite sex, often with a feeling of shame or embarrassment, then we carry these patterns into adult life, including the work environment.
Menstruation is still perceived as something “inappropriate” or “personal” that is not appropriate in a professional context. Women are concerned that they will come across as less efficient, unreliable, or overly sensitive if they admit that they are not feeling well because of their period. Furthermore, there is often a lack of language to talk about these things in a matter-of-fact, natural, and unashamed manner.
In my experience, the more women understand their bodies and their cycles, the more natural it is for them to talk about these topics, whether in a personal or professional environment. And it is also true that when an open and respectful space is created from above, for example by the company's management or team, women find it much easier to relax and stop perceiving their cycles as an obstacle.
But it has to start much earlier, perhaps in the young families of future company directors? It reminds me a bit of the question of which came first, the chicken or the egg. :)
What would personally help you in your studies or work environment to feel supported and have better conditions for concentration and comfort?
If I were to address any difficulties associated with the menstrual cycle, whether physical or psychological, I believe that the ability to first allow it within oneself, to name it, and then to communicate it is absolutely essential. No one can usually guess our needs for us, and this is even more true for topics that are still partially taboo.
I would start by realizing what I specifically need, and then I would try to communicate it clearly and understandably. For example, that I need more peace, the ability to work from home, flexible hours, or simply that I am not in my usual energy and would appreciate some space. I think that when we speak openly, with respect for ourselves and those around us, we create space for greater understanding from the other side.
From a professional perspective, we know that chronic suppression of needs and emotional discomfort increases stress hormone levels, which can further worsen PMS symptoms, painful menstruation, or overall hormonal imbalance. It is all the more important that women feel they have the right to take care of themselves, even in the context of school or work.
And I also believe that change starts with the individual. When we speak out loud about what we need, we can inspire others and gradually change the environment around us.
From your experience and practice - what can women include in their diet to feel better during their daily and working days?
From my long-term work with women and my own experience, I see that it's not just about what we eat, but about our overall approach to ourselves during everyday life. How we take care of ourselves in everyday life has a direct impact on our hormonal balance, psychological resilience, and perception of our own body. I see several key pillars:
Adequate and balanced diet
Regularity and enough energy are the basis of hormonal and psychological stability. When the body lacks energy, it goes into stress mode and this can manifest itself in a worsening mood, fatigue and more severe PMS.
A balanced diet doesn't just mean "eating right," it also means allowing yourself to enjoy food that is a pleasure. The kind that caresses us on tough days, slows us down, or simply makes us feel good. Food is also a way of taking care of the soul - not just the body.
Kind move
From the perspective of working with the body and psyche, I see movement as one of the key tools for regulating the nervous system and internal stabilization. For women who go through natural hormonal fluctuations during their cycle, sensitive movement work can fundamentally affect the experience of emotions, the relationship to the body, and the ability to cope with stress.
It's not about performance, it's about awareness - sometimes it can be supportive to get moving, other times it can be just sitting on a mat for a moment or going outside for some fresh air. Movement that is in tune with how we feel can be deeply healing.
Getting enough quality sleep
Women often need more sleep than men – some need up to 9 hours. This is due to the hormonal changes we go through during the month, but also to the higher mental activity that is typical of the female brain. It is more often involved in parallel activities and is therefore more exhausted.
Lack of sleep is reflected not only in mood, but also in the ability to manage stress, emotional balance, perception of hunger and satiety, and last but not least, in the regularity and quality of the cycle itself. Sleep is not a luxury, but a basic form of self-renewal.
The environment that regulates us
What we surround ourselves with – relationships, work pace, visual and audio stimuli, and even our internal dialogue – has a profound impact on our health. Women’s nervous systems are naturally more sensitive, so an environment that is not overwhelming and in which we feel safe is extremely important.
Sometimes it means limiting stimuli, sometimes consciously creating space just for yourself. Silence, peace, moments without evaluation and performance – this can also be part of daily nourishment. The kind that is invisible, but deeply strengthens us.
We thank Adél for sharing her perspective on the menstrual cycle, valuable information, and tips with us. 🤍 We believe that her openness will inspire other women to listen to their bodies and not be afraid to talk about their cycles out loud. Want to learn more about menstrual health?
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Follow Femspace , where we share more conversations and inspiration.
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Download our study showing how menstruation affects women in the workplace.
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And if you want to open up the topic of cyclicality in your company, book a workshop with us - we'll be happy to help your team create a respectful and inclusive environment.
Download our study
What else can you read on Femspace?
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The Discomfort Companies Overlook: Why It's Time to Address Menstrual Pain in the Workplace
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Spa after endometriosis surgery: My month in Františkovy Lázně and the path to recovery
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