Lenka is a qualified naturopath and guide on the path to balance. She focuses on her clients' lifestyle and uses herbs, vitamins, minerals and diet to support the body's important regenerative processes. Together with her clients, she looks for the context of the emergence of problems on the physical and emotional level. With respect and humility, she uses the powers of nature to restore health. You can contact Lenka on her website www.telomysl.cz or via Instagram: @naturopatka.lenka .
In today's episode, we'll talk about the menstrual cycle and everything that affects it. How do you approach this topic in naturopathy?
The first thing I explain to women when we talk about menstruation is its cyclical nature. Most women are surprised when I tell them that the menstrual cycle has four phases during the month, and in each phase a woman is different and wants or needs something different. Before and during menstruation, I teach women to be kind to themselves and to be aware of themselves. On the first day of menstruation, I recommend that they take it easy and rest. If they have any physical activity, I recommend that they cancel it and do nothing physically demanding for three days. Menstruation is a sacred period when a woman cleanses herself and gains strength for the next month. Miranda Gray writes beautifully about this in the books Red Moon or Cyclic Woman.
Important is:
- sleep
- good food - I often recommend the broths
- herbal mixtures and minerals for relaxation
For example, a woman can drink 1 dcl of vincentka before meals (on an empty stomach) 2-3 times a day for one week, and then take it for a maximum of 20 days in a row. If it has a laxative effect, I recommend reducing the dosage or stopping it for a few days. Thanks to its rich content of mineral salts, vincentka has a positive effect on thyroid function, supports the respiratory system and digestion.
When it comes to the hormonal system, it is always about all the glands that produce hormones in the body. These are the adrenal glands, thyroid gland, ovaries, pituitary gland and others. I am always happy if a client comes to me with comprehensive blood tests , or I recommend that they have them done by their general practitioner. At the same time, when it comes to the area of gynecology and women's health, I try to cooperate with their gynecologists. As I have already mentioned, a comprehensive approach and cooperation between us naturopaths and classical doctors is always appropriate.
Does stress and poor lifestyle affect our cycle?
Stress, poor lifestyle and lack of sleep have a major impact on our cycle and PMS. Some women perceive PMS and menstruation as dirty words. For me, menstruation is natural and feminine, which is why I feel it is so important to talk about it. Many women suffer from PMS (premenstrual syndrome) nowadays. It is due to accelerated time, lack of respect for women's needs and suppression of cyclicity.
How can we reduce PMS symptoms? What helps most often?
Some clients' PMS symptoms stopped after stopping contraception, others were helped by lifestyle changes and a quality diet, and others even quit their jobs or resolved their personal relationships. In my office, I always take an individual approach and look for areas that are good to change. What can we do for ourselves if we are stressed? Functional medicine doctor Dr. Jan Vojáček describes this perfectly in his book The Art of Being Healthy - It is essential to slow down and calm down as much as possible in a tense situation.
The basis is:
- sleep
- to follow biorhythms
- have a regular drinking regimen
- quality food
When the body is under stress, it processes far more nutrients, vitamins, minerals and other substances essential to the body. Vitamins can be taken for 2-3 months at a time, minerals for 1-2 months, and then they should be discontinued or replaced.
Every woman can supplement:
- omega 3 fatty acids (have an anti-inflammatory effect)
- vitamin D3 + K2 (supports magnesium absorption and is deficient in autumn and winter)
- Vitamin C (the body cannot produce it itself, so it is dependent on supplementation)
What exactly causes hormonal imbalance in our body?
The balance between estrogen and progesterone has a major impact on the hormonal system. These two hormones work together despite having opposite functions.
Estrogen is a hormone produced by the ovaries that promotes the maturation of female reproductive organs, cell division, strengthens bones, ensures healthy skin, and prepares the uterus for implantation of an egg. Estrogen is also responsible for mood swings, depression, anxiety, and chronic fatigue.
Progesterone is produced in the corpus luteum in the ovaries. If the egg is not fertilized, it stops forming and menstruation occurs. In the event of pregnancy, its production continues and the placenta begins to form. Progesterone supports psychological resilience, mood balance and emotional stability . Their balance is essential.
If estrogen dominance occurs, this balance is disrupted and unpleasant side effects occur. It manifests itself as PMS (premenstrual syndrome), fatigue, exhaustion, mood swings, increased fat storage, cellulite, irregular menstruation, headaches, painful menstruation, endometriosis, reduced libido, hair loss, thyroid nodules, fibroid formation...
How can we prevent hormonal imbalance? What puts the most strain on our body?
You can prevent this with a quality lifestyle, psychological hygiene, and nutrition and cleansing of the body also have an effect.
What should you ideally stop or reduce? What burdens and affects the body:
- hormonal contraception
- smoking
- refined/processed foods
- sugar
- gluten
- alcohol
- chronic stress
What are xenoestrogens? These are synthetic estrogens that mimic the body's natural estrogen, thereby disrupting its biochemical activity . They often appear in refined foods and genetically modified foods. Watch out for corn and soy - soy is often recommended as a plant-based substitute for cow's milk, but women should not consume it due to its estrogen content. The exception is women in menopause, when their estrogen levels drop, and therefore its supplementation is appropriate, but its pure source is still essential. Try to skip soy and replace it with another plant-based milk, such as almond, coconut, or rice.
Another area is the cosmetics industry, which contains substances such as:
- parabens
- phenoxyethanol
- triclosan
- also bisphenol A plastic
- phthalates in synthetic fragrances
These substances enter the body transdermally, which means through the skin, where they are absorbed within ten minutes and bind to estrogen receptors.
In the last part of the interview, Lenka and I will talk about herbs, vitamins and minerals that can help us with women's health, PMS or hormonal imbalance.
Links to other interviews with Mgr. Lenka Ptáčníková:
