Mgr. Zuzana Kopáčiková, PhD. is an ICF-certified specialist focusing on the female cycle and fertility (a so-called fertility expert). 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, amenorrhea, long cycles).
In the second part of our interview, Zuzana and I discuss 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 a key one. 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 PMS symptoms, painful menstruation, painful ovulation, generally improve the course of the cycle, ovulation, and that diet also affects, for example, our future offspring in the form of egg quality.
Dietary 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 the restoration and regeneration of the cycle. What is also important 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 with endometriosis and PCOS?
Everything depends on the individual manifestations - intensity, because PCOS is not all the same (there are several types) and neither is endometriosis all the same. Each woman with this condition is different, and each woman may have a slightly different regeneration process. Each woman has a different starting point, different nutritional needs, etc. It depends, for example, on how old she is, what other hormonal manifestations she has, what surgeries she has had, whether she is taking any medication, what her lifestyle is like, what kind of job she has... all of this affects the selection of individual recommendations. There is no "golden rule" that can simply be followed 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 follow an anti-inflammatory diet. Eliminate white flour, semi-finished products, instant products, cow's milk, sugar and artificial sweeteners, refined vegetable oils, hydrogenated fats, smoked meats, soy foods, sugary soft drinks, caffeine, stimulating drinks. And on the other hand, increase the proportion of quality proteins, 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, swap coffee for herbal teas, and ensure a quality source of drinking water. Eliminate canned foods and prioritize home-cooked meals, from local farming and organic agriculture. Equally important is quality and sufficiently long sleep in a sufficiently dark room, plenty of exercise, and especially with endometriosis, it is important to also 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 reconsider your current functioning in relation to yourself, to your 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 realized; women's health is not just about one herb or one activity. I have very often found that regeneration accelerated when the very psychosomatic trigger of these diseases was discovered.
From a nutritional perspective, what is most important for supporting female fertility?
Everything depends on individual assessment. Every woman is different, each has a different story, lives in different conditions. Sometimes it's about nutrition, sometimes about psychosomatics. And further, 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. When trying to conceive, it is not possible to rely on a list of "miracle" supplements (activities) that will 100% work. In my work, I have noticed that women often make one repeated mistake when trying to conceive. They look for and try new supplements that promise conception after use. This often leads to frustration and increasing anxiety over time, feeling "afflicted" 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 when trying to conceive, 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 self-care for your body and womb.
No nutritional supplement can compensate for excess sugar in the diet, a diet low in fiber, etc. A crucial aspect of restoring cycle and fertility is also learning what can be controlled when trying to conceive and what cannot, adopting so-called "fertility habits," healthy habits and routines that lead to regeneration. And of course, don't forget that if it doesn't work, you've adjusted your diet, lifestyle, and there's been no change, then it's necessary to seek professional help.
What can women contact you about and how do your consultations proceed?
For several years now, 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
- absent menstruation
- long cycles
- spontaneous miscarriage
Or increase their chances of conception through:
- targeted fertility nutrition (vitamins, supplements, herbs, homeopathy...)
- improving motivation and mental state (adopting proven fertility habits, womb care, and changing overall fertility lifestyle...)
I also collaborate with gynecologists and IVF doctors, and I recommend further examinations. If a woman decides to, I also guide 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 is a conversation during which I find out the cause of a dysfunctional cycle or impaired fertility. This is an initial consultation where they already 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 then, as needed, we continue to further improve the physical setting 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.
