Are YOU Struggling With Anxiety in Perimenopause?

Jun 02, 2023

Did you know that our nutrient requirements change during perimenopause and Menopause?

At this time, our bodies are learning to adapt to so many changes in our body as our oestrogen, progesterone and testosterone levels decline.

Because of these changes, our hormonal patterns are disrupted, our metabolism slows, our bone density decreases and we may experience increased stress and difficulty sleeping to name just a few. This also changes how our bodies can absorb and use folate.

This means our bodies require more of certain nutrients if we are to stay happy, healthy and vibrant.

One of the most important of these is folate.

If you are deficient in this essential nutrient, you are more likely to experience anxiety and depression and develop health problems like anaemia, cardiovascular disease, osteoporosis and even certain cancers.

Today I want to tell you more about folate, how you can spot a deficiency and most importantly, which foods you should be eating to naturally boost your folate levels so you can stay in vibrant health.

What is folate?

Folate is an essential B vitamin needed for growth, development, brain function and staying healthy.

Your body uses it to produce red and white blood cells, make DNA and RNA, grow and repair cells and tissues and use the carbs in your food to produce energy.

You might know folate as folic acid (B9), the nutrient that pregnant women are told to monitor and often supplement with to ensure their baby's brain and spinal cord develops properly.

This nutrient is called folate when it occurs naturally in your food and folic acid when it's a food additive or supplement. (Note: I don't recommend that you take it as a supplement as it can be toxic)

What happens if you become deficient?

A folate deficiency can cause several symptoms and health problems, including the following:

Fatigue and low energy levels: Folate is needed for your body to produce red blood cells and transport oxygen around your body. Low levels can cause fatigue and low energy levels.
Mouth sores and tongue swelling: Because folate is linked to the repair of skin and tissues, a deficiency can cause mouth ulcers, a sore mouth and other oral health problems.
Poor immune system function: The nutrient also helps your immune system function normally. If you are deficient, you are more likely to catch colds, coughs, viruses or suffer from other infections.
Low mood, anxiety and depression: You're more likely to suffer from mood disorders if you have low folate levels because of the role that the nutrient plays in brain and nervous system health.
Anaemia: A folate deficiency can lead to a type of anaemia which is characterised by enlarged, immature red blood cells.
Grey hair: Surprisingly, a deficiency in B9 can also cause your hair to turn grey faster because your body needs it to help produce methionine- the amino acid essential for hair colour.

Are YOU deficient?

I highly recommend that you get your folate levels tested because of the connection with your immune health, especially if you suffer from any of the above symptoms or you have digestive issues such as celiac disease or IBS that affect your body's ability to absorb the nutrients for your food.

If you believe that you could be deficient because you suffer from any of the above symptoms or you have digestive issues such as celiac disease or IBS that affect your body's ability to absorb the nutrients for your food, I highly recommend that you get tested.

From looking at the list of symptoms above, you may have noticed that there is an overlap between symptoms of perimenopause or menopause and folate deficiency.

That's why I recommend that my ladies understand their nutritional status first before looking at other ways to ease these symptoms.

There are two ways we can do this: through a blood test or a urine test called the DUTCH test.

Blood test. With a blood test, we're looking for the optimal range for folate in the blood, which is between 12 and 17.0 ug/mL/ 27-38.5 nmol/L.
Urine test. The DUTCH test also includes a measurement of folate in the urine. This test can provide additional information about how the body metabolises folate and may be useful in identifying problems with folate metabolism or methylation which is vital for hormone balance. Contact me to find out more.

Delicious ways to get more folate in your diet

The best way to ensure you're getting enough of any nutrient is to eat a nutrient-dense and varied diet that provides everything your body needs to enjoy vibrant health, whatever your age.

When it comes to folate, I recommend that you include the following:

Leafy green vegetables such as spinach, kale, and broccoli. These are excellent sources of folate and can be eaten raw in salads or cooked in stir-fries or soups.
Beans, lentils and chickpeas. Fill up your plate to enjoy a vegetarian and vegan-friendly source of protein that is also rich in folate. Add them to your soups, stews, salads and side dishes.
Citrus fruit. Oranges, grapefruits, and lemons are also good sources of folate and can be eaten as a snack or used in salads or smoothies.
Avocado. Mmm that creamy fruit doesn't only taste great when added to smoothies, salads or as a spread on toasted sourdough but is also great to boost your folate levels.
Asparagus. Enjoy it grilled, roasted, steamed as a side dish or asparagus soup.
Beetroots (beets). If you love the earthy flavour of beetroot, add them to your salads or smoothies to boost your folate levels.
Brussels Sprouts. Love them or hate them, Brussels Sprouts are a good source of folate and can be roasted, sautéed, or steamed as a side dish. My favourite way to serve them is roasted with a little grass-fed butter.
Liver, chicken, lamb or beef. Liver is the best animal-based source of folate. If you're not a huge fan, try cooking it in a frying pan with onions then blend into a pate and use in your meatballs or meatloaf.
Peas. Who'd have thought that this humble veggie could also be rich in folate? Boil them and season with butter, mash into a puree and enjoy as a side dish or add them to salads, soups and stews for added nutrition and texture.