Mgr. Zuzana Kopáčiková, PhD. is an ICF certified specialist focusing on the cycle and fertility (a so-called fertility expert) of women. Since 2013, she has been helping women on their journey to a harmonious cycle and conception (both naturally and through assisted reproduction – IVF).
Based on many years of experience and study, Zuzana, in cooperation with gynecologists and IVF doctors, coaches women on how to take care of their health with regard to their specific situations (fertility support, IVF, PCOS, endometriosis, absent menstruation, long cycles).
In the second part of our interview, we talk with Zuzana about the role of nutrition in women's health. The first part, "What does a healthy menstrual cycle look like and how to balance hormones?" can be found here.
What role does nutrition play in a woman's overall health?
I would say it is crucial. Many women focus on diet to achieve their dream figure, but few women realize how deeply diet, hormonal balance, and conception are interconnected. Today, it is known that a quality diet can alleviate symptoms of PMS, painful menstruation, painful ovulation, improve the overall course of the cycle, ovulation, and that diet can even affect our future offspring in terms of egg quality.
Diet change is crucial for any hormonal imbalance. Results will never be sustainable in the long term unless there is a change in diet and lifestyle. Nutrition plays a key role in cycle restoration and regeneration. What is also essential is that nutrition can permanently improve and maintain hormonal balance. It is important to realize that the basic prerequisite for balanced hormone levels is a properly functioning liver, nutrition, sleep and relaxation, and body-appropriate stress. Everything is interconnected and mutually influences each other.
What basic nutritional tips would you give to women who have endometriosis and PCOS?
Everything depends on the individual manifestations – their intensity, because not all PCOS is the same (there are several types), and not all endometriosis is the same. Every woman with this condition is different, and each woman may have a slightly different approach to regeneration. Every woman has a different starting point, different nutritional needs, etc. For example, it depends on her age, what other hormonal manifestations she has, what surgeries she has undergone, whether she takes any medications, what her lifestyle is like, what kind of work she does... all this affects the selection of individual recommendations. There is no single "golden rule" that is enough to follow and everything will be fine; unfortunately, it doesn't work that way. Hormonal balance is complex, it's like a large orchestra that must be in tune and complement each other. But in general, it is good to stick to an anti-inflammatory diet. Eliminate white flour, processed foods, instant products, cow's milk, sugar and artificial sweeteners, refined vegetable oils, hydrogenated fats, smoked meats, soy foods, sweetened sodas, caffeine, stimulating drinks. And on the other hand, increase the proportion of quality protein, healthy fats, and quality fiber – vegetables. Important vitamins are B6 and magnesium, vitamin E, and zinc.
Hormonal balance is not just about diet, but also about changing one's overall lifestyle. Replace irregular routines with regular ones, replace coffee with herbal teas, ensure a quality source of drinking water. Eliminate canned foods and prefer homemade meals, from local farms and organic agriculture. Equally important are quality and sufficiently long sleep in a sufficiently dark room, enough exercise, and especially with endometriosis, it is important to find gynecological physiotherapy.
An important point in regeneration is also the elimination of negative chemicals, in the form of harmful toiletries. Another level is to re-evaluate one's current functioning in relation to oneself, to the surroundings, to work. Very often, I find that women who suffer from long-term hormonal imbalance are under pressure, have toxic relationships, or are often "saviors of the world." All of this together needs to be understood; women's health is not just about one herb or one activity. Very often, I have confirmed that regeneration accelerated when the very psychosomatic trigger of these diseases was uncovered.
What is most important in terms of nutrition to support female fertility?
Everything depends on individual assessment. Every woman is different, everyone has a different story behind them, and lives in different conditions. Sometimes it's about nutrition, sometimes about psychosomatics. And furthermore, pregnancy represents a nutritional burden for the body, meaning that if the body doesn't have enough nutrition for itself, it cannot nourish another body and naturally protects itself from burden and further stress by not conceiving. It is not possible to rely on a list of "miracle" supplements (activities) that will work 100% when trying to conceive. In my work, I have noticed that women often repeatedly make one mistake when trying to conceive. They seek and try new supplements that promise conception after use. Often, over time, this leads to frustration and increasing anxiety that they are somehow "affected" because the desired conception did not occur after taking the supplement, and the overall hormonal balance even worsened. The reason is that the specific supplement was not suitable for their type of hormonal imbalance at all. Even with conception, it is important to have a targeted regeneration plan. Start by adjusting your diet, lifestyle, increasing folic acid intake, incorporating sufficient exercise, reducing stress, achieving overall balance, improving digestion, reducing environmental burden, discovering new cooking methods, and overall caring for your body and womb.
No nutritional supplement can compensate for excess sugar in the diet, a low-fiber diet, etc. An essential aspect of restoring the cycle and fertility is also learning what can be controlled during conception and what cannot, acquiring so-called "fertility habits," healthy habits, and routines that lead to regeneration. And of course, don't forget that if it's not working, you've adjusted your diet, lifestyle, and there's been no change, then you need to seek professional help.
What can women contact you about, and how do your consultations proceed?
For several years, I have been working as a fertility and IVF specialist, and I am also a certified fertility coach.
I help women support their cycle:
- PCOS
- Endometriosis
- Missing menstruation
- Long cycles
- Spontaneous miscarriage
Or increase their chances of conception through:
- Targeted fertility nutrition (vitamins, nutritional supplements, herbs, homeopathy...)
- Improving motivation and mental state (adopting tested fertility habits, caring for the womb, and changing the overall fertility lifestyle...)
I also cooperate with gynecologists, IVF doctors, and can recommend further examinations. If a woman decides to, I also accompany her through the entire IVF process.
For women who are trying to improve – restore their cycle or conceive, we start with a cycle analysis. This involves a conversation where I determine the cause of the dysfunctional cycle or impaired fertility. This is an initial consultation where they will learn several tips on how to start targeted regeneration and self-help strategies. Because it is very important that every woman who strives to improve her health takes responsibility for her health and realizes what she can do to improve her health. And further, as needed, we continue to improve the physical setup or move into the psychological realm - realizing fears, pressures, expectations, blocks, psychological hurts..., which can block the harmonious functioning of the cycle, conception. Often in meetings, I feel like a "fertility detective" ☺, I search for hidden and deep causes, I look for hidden connections, because in some cases it is not easy to discover the cause and connections.
Femvie products that can help you
We have selected products that relate to this topic and can support your health:
- 💊 Fertility Support Complex for Women — comprehensive nutrition to support female fertility
- 💊 Folic Acid — crucial for pregnancy preparation
- 💊 Prenatal Vitamin Complex — comprehensive support during pregnancy
- 💊 Natural Vitamin D — important for fertility and healthy pregnancy
Frequently Asked Questions
How to naturally support fertility?
A healthy diet, plenty of exercise, sleep, stress management, and targeted supplements like folic acid or a fertility complex can naturally support female fertility.
When should I start taking folic acid?
We recommend starting folic acid ideally 3 months before planned conception. It is crucial for the proper development of the fetal neural tube.
What affects female fertility?
Age, hormonal balance, diet, body weight, stress, and conditions like PCOS or endometriosis can affect fertility. Tracking ovulation will help you identify fertile days.
