Mgr. Zuzana Kopáčiková, PhD. is an ICF certified specialist focusing on the cycle and fertility of women (so-called fertility expert). Since 2013, she has been helping women on their journey to a harmonious cycle and pregnancy (naturally and through assisted reproduction - IVF).
Based on many years of experience and studies, 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, missing periods, long cycles). Zuzana Kopáčiková is one of the specialists on our website with whom you can connect (if you are part of the Femvie community, you will also receive a 10% discount on the Prípra na otehotnenie and Zdravý cyklus programs).
In the first part of our interview, Zuzana and I talk about what a healthy menstrual cycle looks like, why it's important for hormones to be in balance, what types of PMS exist, and what to do if you're suffering from painful menstruation.
What does a healthy female cycle look like? How do women know when something is wrong?
A healthy female cycle manifests itself both physically and psychologically . If the cycle is healthy, it has healthy physical manifestations: it is regular, has an adequate length, menstruation has an adequate intensity, color, with adequate blood loss . All four phases of the cycle take place regularly and essentially without major bodily changes. Symptoms such as: cyclical acne, severe premenstrual spotting, sleep problems, long cycles, severe pain during menstruation or during ovulation, cyclical headaches, severe symptoms of PMS, (such as bloating, diarrhea, bloating, water retention, binge eating , etc.), these are all symptoms that every woman should be aware of and should not ignore, because they are signals that there is a problem somewhere It is most often the result of something extra (poor diet, pressure on oneself, stress, sugar, caffeine...) or something lacking (sleep, relaxation, vitamins, life balance, self-satisfaction, healthy relationships...) But a healthy cycle and overall hormonal balance manifests itself in a woman on the psychological side as well, in that the woman is mentally balanced throughout the cycle, has a desire for sex, is satisfied with herself, has the need to be active, assertive, she is positive and has energy and desire to be active, without major mood swings, irritability, cyclical anxiety, tearfulness...etc.
Why is it important to balance a woman's cycle?
It is very important for a woman to get her cycle in balance, not only because it allows a woman to have children, but mainly because a healthy cycle is a mirror of a woman's overall physical and psychological health.
In this, women have a huge advantage over men. The cycle and course of menstruation reflects, on the one hand, how a woman takes care of herself physically - externally, this mainly means sufficient nutrition, quality sleep, exercise , etc. But the cycle also reflects how much space a woman leaves for her desires, how she works with her emotions, how much joy she indulges in, how she works with her creativity, what kind of relationships she has, how she sets her inner satisfaction with her life. Because then, for example, too strong or weak menstruation, long cycles, painful menstruation, PMS symptoms, etc., are not a necessary part of the cycle, but only a mirror that shows that something is not right, and that there is a certain long-term external or internal insufficiency - imbalance - dissatisfaction in receiving and giving, in taking care of oneself and one's physical and emotional needs.
How can women tell if they have a hormonal imbalance?
Basically, very simply, they simply don't feel good for a long time. Individual symptoms return cyclically, thanks to which a woman does not feel "in her own skin". The manifestations of hormonal imbalance can be different. A manifestation of hormonal imbalance can also be, for example, severe fatigue in the morning after waking up, reduced sexual activity, night sweats, a feeling of fatigue or burnout, irregular or absent menstruation, long spotting before the onset of menstruation, sleep disorders, frequent colds, cysts, fibroids, low pressure, depression, painful breasts, cyclic acne... Sometimes these symptoms seem unrelated, but everything in the body is interconnected linked and linked. But on the other hand, not every single symptom, for example a headache, must immediately be a major symptom of hormonal imbalance. It is necessary to look at individual symptoms comprehensively.
What types of hormonal imbalances are there?
So very often modern women suffer from exhaustion of the adrenal glands, which causes long-term fatigue, sleep disorders , these are women who go "full throttle" for a long time and do not realize how this exhausts them and weakens their cycle or even the possibility of spontaneous pregnancy.
Another common imbalance is high estrogen levels , which can inhibit the release of eggs and reduce progesterone levels. Sometimes even a little, lack of sleep, use of inappropriate artificial containers, use of medication, sudden stress is enough to solve a fragile hormonal imbalance. ..Estrogen gets a proposal and its level increases disproportionately and estrogen dominance begins to manifest itself and this manifests itself as: painful breasts, water retention, endometriosis, cysts, painful menstruation...
Of course, there is also a problem when the level of estrogen is low, which can manifest itself as, for example, a sensitive bladder, frequent urinary tract infections, anxiety states, dry skin, reduced desire for sex ... Infertility, acne, PCOS and high insulin levels can also be caused by a high level of male hormones, which is another type of hormonal imbalance. In practice, combinations of various hormonal disorders, for example endometriosis together with PCOS and others, often occur.
What types of PMS are there ?
Based on genetic predisposition, lifestyle, physical activity, it is possible to recognize several types of PMS, each of which has a slightly different triggering cause. For example: the anxious type, the depressed type, or the water-retaining type, but this is only a basic division. In practice, these types often occur in various combinations. What is very important, however, is that the influence of diet has not been as significantly demonstrable in any reproductive disorder as in PMS. So, by adjusting the diet and supplementing with vitamins, every woman can significantly reduce the symptoms of PMS.
What would you recommend to women who suffer from painful ovulation or menstruation?
Painful ovulation or painful menstruation can have several reasons. It is important to find out the reason why the pain occurs. It is also important to realize that, although painful menstruation and ovulation are unfortunately common, they are not normal. Pain often points to some kind of problem, a hormonal imbalance. Even with painful menstruation, there is no 100% list of supplements that will work for every woman. The basis is that painful menstruation should not be underestimated and tolerated for years, that it is nothing, because it is normal for women to have painful menstruation ... once again, it is not normal.
Self-help reduction of painful menstruation has proven itself: rational eating, sufficient drinking regime and a balanced lifestyle. Increase the intake of whole grain products, olive oil, brown rice, vegetables, vegetable juices, healthy fats, high-quality proteins, probiotics, increase fiber intake. And also add vitamins from group B, omega 3, vitamin E, magnesium, calcium, vitamin C, but focus attention on overall care, in practice I call it the overall "fertility approach".
