Mgr. Zuzana Kopáčiková, PhD. is an ICF certified specialist focusing on women's 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 care for their health with regard to their specific situations (fertility support, IVF, PCOS, endometriosis, missing menstruation, long cycles). Zuzana Kopáčiková is one of the specialists on our website that you can connect with (if you are part of the Femvie community, you also get a 10% discount on the programs Preparation for Conception and Healthy Cycle).
In the first part of our interview, we talk with Zuzana about what a healthy menstrual cycle looks like, why it is important for hormones to be in balance, what types of PMS exist, and what to do if you suffer from painful menstruation.
What does a healthy female cycle look like? How do women know if 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 appropriate blood loss. All four phases of the cycle run regularly and essentially without major physical changes. Symptoms such as: cyclic acne, heavy premenstrual spotting, sleep problems, long cycles, severe pain during menstruation or ovulation, cyclic headaches, severe PMS symptoms (such as bloating, diarrhea, puffiness, water retention, binge eating, etc.), all of these are symptoms that every woman should notice and should not ignore, because they are signals that there is a problem somewhere. Most often it is a consequence of something being in excess (poor diet, self-pressure, stress, sugar, caffeine...) or something being insufficient (sleep, relaxation, vitamins, life balance, self-satisfaction, healthy relationships...). But a healthy cycle and overall hormonal balance also manifests itself in a woman's psychological state, in that the woman is psychologically balanced throughout the cycle, has a desire for sex, is satisfied with herself, has a need to be active, assertive, is positively tuned and has energy and a desire to be active, without major mood swings, irritability, cyclic anxiety, tearfulness...etc.
Why is it important to bring the female cycle into balance?
It is very important for a woman to bring her cycle into balance, not only because it allows her 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 the course of menstruation reflect how a woman takes care of herself physically – externally, mainly referring to adequate nutrition, quality sleep, exercise, etc. But the cycle also reflects how much space a woman leaves for her desires, how she works with emotions, how much joy she allows herself, how she works with her creativity, what her relationships are like, how her inner satisfaction with her life is set up. Because then, for example, excessively heavy or light menstruation, long cycles, painful menstruation, PMS symptoms, etc., are not an inherent part of the cycle, but merely a mirror showing that something is wrong, and that there is a certain long-term external or internal inadequacy – imbalance – dissatisfaction in giving and receiving, in caring for oneself and one's physical and emotional needs.
How can women tell if they have a hormonal imbalance?
Essentially, very simply, they just don't feel well long-term. Individual symptoms cyclically return, making the woman feel "not herself." The manifestations of hormonal imbalance can vary. Symptoms of hormonal imbalance can include, for example, severe fatigue upon waking in the morning, decreased sexual activity, night sweats, feelings of fatigue or burnout, irregular or absent menstruation, long spotting before menstruation, sleep disturbances, frequent cold sensitivity, cysts, fibroids, low blood pressure, depression, painful breasts, cyclic acne... Sometimes these symptoms may seem unrelated, but everything in the body is interconnected and intertwined. On the other hand, not every single symptom, such as a headache, must immediately be a major manifestation of hormonal imbalance. Individual symptoms need to be viewed comprehensively.
What types of hormonal imbalance exist?
So, very often in modern women, there is adrenal exhaustion, which causes long-term fatigue and sleep disturbances. These are women who operate at "full throttle" for extended periods and don't realize how they are exhausting and weakening their cycle or even their chances of spontaneous conception.
Another common imbalance is high estrogen levels, which can inhibit egg release and lower progesterone levels. Even small things can disrupt the delicate hormonal balance, such as lack of sleep, using unsuitable artificial containers, taking medication, or sudden stress. Estrogen gains the upper hand, its levels disproportionately increase, and estrogen dominance begins to manifest itself, for example, as: painful breasts, water retention, endometriosis, cysts, painful menstruation...
Of course, a low estrogen level is also a problem, which can manifest itself as, for example, a sensitive bladder, frequent urinary tract infections, anxiety states, dry skin, decreased sex drive... Infertility, acne, PCOS, and high insulin levels can also be caused by high levels of male hormones, which is another type of hormonal imbalance. In practice, combinations of various hormonal disorders often occur, for example, endometriosis together with PCOS and others.
What types of PMS exist?
Based on genetic predisposition, lifestyle, and physical activity, several types of PMS can be distinguished, each with a slightly different underlying cause. For example: anxious type, depressive type, or water-retaining type, but this is just a basic classification. In practice, these types often occur in various combinations. What is very important, however, is that the effect of diet has not been as significantly demonstrable in any reproductive disorder as it has been in PMS. This means that by adjusting their diet and supplementing with vitamins, every woman can significantly alleviate the symptoms of PMS.
What would you recommend to women who suffer from painful ovulation or menstruation?
Painful ovulation or menstruation can have several causes. The key is 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 indicates 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 basic thing is that painful menstruation should not be underestimated and tolerated for years with the attitude that it's nothing, it's normal for women to have painful menstruation....once again, it's not normal.
When self-reducing painful menstruation, the following have proven effective: rational diet, adequate fluid intake, and a balanced lifestyle. Increase intake of whole-grain products, olive oil, brown rice, vegetables, vegetable juices, healthy fats, quality proteins, probiotics, increase fiber intake. Also add B vitamins, omega-3, vitamin E, magnesium, calcium, vitamin C, but focus on overall care, which I call the overall "fertility approach" in practice.
Femvie products that can help you
We have selected products related to this topic that can support your health:
- 💊 Ashwagandha Plus — 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 to natural support for 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 of these can disrupt hormonal balance.
How to recognize hormonal imbalance?
Fatigue, irregular cycles, acne, weight gain, mood swings, sleep problems, or decreased libido can all be signs of hormonal imbalance.
How to naturally support hormonal balance?
The key is nutrient-rich nutrition, regular exercise, quality sleep, stress reduction, and targeted dietary supplements. Tracking your menstrual cycle will help you uncover patterns and changes.
