Lenka is a qualified naturopath and guide on the path to balance. She focuses on her clients' lifestyles and uses herbs, vitamins, minerals, and diet to support important regenerative processes in the body. Together with clients, she seeks the context of problems arising on both physical and emotional levels. With respect and humility, she uses the power of nature to restore health.
In today's continuation, we will 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 else. Before and during menstruation, I teach women to be kind to themselves and to be aware of their bodies. On the first day of menstruation, I recommend that they take it easy and rest. If they have any physical activity, I advise them to cancel it and not do anything physically demanding for three days. Menstruation is a sacred period when a woman cleanses herself and gathers strength for the next month. Miranda Gray writes beautifully about this in her books Red Moon and The Optimized Woman.
Important are:
- sleep
- good food - I often recommend broths
- herbal mixtures and minerals for relaxation
For example, a woman can also drink Vincentka 1 dcl before meals (on an empty stomach) 2-3 times a day for one week, or for a maximum of 20 consecutive days. If it has a laxative effect, I recommend reducing the dosage or stopping for a few days. Thanks to its rich content of mineral salts, Vincentka beneficially affects thyroid function, supports the respiratory system, and digestion.
When it comes to the hormonal system, it is always about all the glands in the body that produce hormones. These include the adrenal glands, thyroid gland, ovaries, pituitary gland, and others. I am always pleased when a client comes to me with comprehensive blood tests, or I recommend they get them done by their general practitioner. At the same time, when it comes to gynecology and women's health, I try to cooperate with their gynecologists. As I mentioned, a comprehensive approach and cooperation between us naturopaths and conventional doctors are always appropriate.
Do stress and a poor lifestyle affect our cycle?
Stress, a poor lifestyle, and lack of sleep have a significant impact on our cycle and PMS. Some women perceive PMS and menstruation as dirty words. Menstruation is natural and feminine to me, which is why I consider it so important to talk about it. Many women suffer from PMS (premenstrual syndrome) nowadays. This is due to the fast pace of life, insufficient respect for women's needs, and the suppression of cyclicality.
How can we reduce PMS symptoms? What usually helps the most?
For some clients, PMS symptoms stopped after discontinuing contraception, others were helped by a change in lifestyle, a quality diet, and some even left their jobs or resolved personal relationships. In my practice, I always emphasize an individual approach and look for areas that need to be changed. What can we do for ourselves if we are stressed? Functional medicine doctor Jan Vojáček describes it excellently in his book The Art of Being Healthy - It is crucial to slow down and calm down as much as possible in a tense situation.
The basics are:
- sleep
- adhering to biorhythms
- regular fluid intake
- quality diet
If the body is under stress, it processes far more nutrients, vitamins, minerals, and other essential substances. Vitamins can be taken for 2-3 consecutive months, minerals for 1-2 months, and then they should be discontinued or replaced.
Every woman can supplement:
- omega-3 fatty acids (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 relies on supplementation)
What actually causes hormonal imbalance in our body?
The balance between estrogen and progesterone has a great influence on the hormonal system. These two hormones work together even though they both have opposite functions.
Estrogen is a hormone produced by the ovaries that supports the maturation of female reproductive organs, cell division, strengthens bones, ensures healthy skin, and prepares the uterus for egg implantation. Estrogen is also responsible for worsening and fluctuating moods, depression, anxiety, and chronic fatigue.
Progesterone is produced in the corpus luteum in the ovaries. If the egg is not fertilized, its production ceases, and menstruation occurs. If pregnancy occurs, its production continues, and the placenta begins to form. Progesterone supports mental resilience, mood balance, and emotional stability. Their balance is crucial.
If estrogen dominance occurs, this balance is disrupted, leading to unpleasant side effects. It manifests as PMS (premenstrual syndrome), fatigue, exhaustion, mood swings, increased fat storage, cellulite, irregular menstruation, headaches, painful menstruation, endometriosis, decreased libido, hair loss, thyroid nodules, fibroid formation…
How can we prevent hormonal imbalance? What burdens our body the most?
You can prevent this with a good lifestyle, mental hygiene, and nourishing and cleansing the body.
What should ideally be discontinued or reduced? 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. Be careful with corn and soy – soy is often recommended as a plant-based alternative to 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, so supplementing it is appropriate, but a clean source is still essential. Try to avoid soy and replace it with other plant-based milk, such as almond, coconut, or rice milk.
Another area is the cosmetic industry, which contains substances in its products such as:
- parabens
- phenoxyethanol
- triclosans
- also plastic bisphenol A
- phthalates in synthetic fragrances
These substances enter the body transdermally, meaning through the skin, where they are absorbed within ten minutes and bind to estrogen receptors.
In the last part of the interview, we will talk with Lenka 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:
Femvie products that can help you
We have selected products related to this topic that can support your health:
- 💊 Ashwagandha Plus — an adaptogen for hormonal balance and stress reduction
- 💊 Magnesium — a key mineral for women's hormonal health
- 💊 Magnesium-Zinc-B6 — support for hormonal balance and the nervous system
- 💊 Natural Vitamin D — important for immunity and hormonal health
- 📖 Ten Commandments for a Healthy Cycle — a guide for natural support of the female cycle
Frequently Asked Questions
What causes hormonal imbalance?
Chronic stress, poor diet, lack of sleep, excessive exercise or a sedentary lifestyle, environmental toxins, and age—all can disrupt hormonal balance.
How to recognize hormonal imbalance?
Fatigue, irregular cycle, acne, weight gain, mood swings, sleep problems, or decreased libido can be symptoms of hormonal imbalance.
How to naturally support hormonal balance?
Key aspects include a nutrient-rich diet, regular exercise, quality sleep, stress reduction, and targeted dietary supplements. Tracking your menstrual cycle can help you identify patterns and changes.
