WHAT'S REALLY MAKING YOU MOODY?

By Beth Gibbon 11/12/2006

Low blood sugar

THIS can be caused by going too long between eating, following a strict diet or skipping meals.

"When your blood sugar is low, your resistance to irritation is low, so you're more likely to fly off the handle," says Ursula Arens, of the British Dietetic Association.

Other side-effects include feeling tired, lethargic, cold, shivery and weak. "Even if you're trying to lose weight, you need to eat three good meals a day in order to maintain blood sugar," she says.

"Include a starchy carbohydrate, such as pulses, vegetables, rice or pasta, with each meal."

Stress

A MAJOR influence on mood, this often creeps up without us noticing. Sarah Jarvis of the Royal College of GPs recommends trying to identify the root causes of your stress if you suddenly find yourself biting people's heads off in a way you wouldn't before.

"Often it will be lots of little things that build up until you suddenly explode over something minor and can't understand why. But actually it's because you haven't any reserves left."

But some kinds of stress aren't easily banished. "In that case, counselling or cognitive behavioural therapy can help you cope better by teaching you to interact with the world in a more positive way," says Dr Jarvis. "Ask your GP about them."

Telling a friend what's on your mind or taking time out to relax will also help you let off steam and tame your temper.

Thyroid trouble

THE thyroid gland controls metabolism - the rate at which we burn calories - and if your thyroid malfunctions, the fallout can be emotional as well as physical.

"An over-active thyroid will make you anxious and irritable," says Dr Jarvis.

An under-active thyroid also affects mental and physical well-being and can leave you feeling low, sluggish and suffering from weight gain, a loss of appetite, constipation, thinning hair and dry skin. Both conditions are treatable with tablets. If you suspect thyroid trouble is making you moody, ask your GP for a blood test.

Iron deficiency

NINE out of 10 women don't get their recommended daily intake of iron, according to the National Diet and Nutrition Survey.

Even a minor shortage of iron can cause low moods. "Iron deficiency affects your general sense of wellbeing, causes fatigue and reduces mental alertness, making it harder to concentrate," says Dr Joanne Lunn, of the British Nutrition Foundation.

Red meat is the best source of iron. Other sources include bread, fortified cereals, eggs, green leafy vegetables, nuts and pulses.

"However iron from non-meat sources isn't as easily absorbed, and uptake is inhibited by caffeine, so avoid drinking tea with meals," says Ursula Arens. For vegetarians, a multi-vitamin and mineral supplement can be a useful way to boost iron.

Depression

SOMETIMES ongoing bad moods are a sign of something more serious.

"A lot of women who visit their GP will complain of feeling moody when in actual fact they are depressed," says Sarah Jarvis.

Indications that you may be depressed include feeling tired, not taking pleasure in things you normally do, feeling tearful, guilty, sleeping either more or less than usual, a reduced or increased appetite and going off sex.

Talk to your GP about treatment, but studies show exercise can really help.

Researchers at Duke University in North Carolina found that three brisk 30-minute walks each week had a greater effect in reducing depression than drugs such as Prozac.

The Pill

IF you've recently started on the Pill or switched to a different type, shifting hormone levels could be responsible for your moods.

"Mood swings, teariness, depression, fatigue and loss of libido are all possible sideeffects of the combined Pill," says Dr Jarvis.

"However they tend to be temporary, and normally subside after three months."

If your symptoms persist, ask your GP about switching to a different Pill.

"Different Pills contain different levels of progesterone and oestrogen, which might suit you better," says Dr Jarvis.

"The difficulty is, it's impossible to predict which pill will suit which woman, so often it's a case of trial and error."

Tiredness

A BAD night's sleep can leave anyone feeling cranky the next day, but long-term sleep disruption can have a severe impact on mood. "Lack of sleep - or poor quality sleep - sends the adrenal gland into overdrive, which leads to anxiety," says Dr Irshaad Ebrahim, medical director of the London Sleep Centre.

"At the same time, it lowers levels of the mood hormone seratonin, which results in depressive symptoms."

Relaxation techniques, such as yoga, meditation and deep breathing, and calming routines, such as taking a bath and going to bed at the same time every night, can help you drop off to sleep.

However, sometimes you may not even know you have a sleep problem.

"It's possible to have a sleep disorder without realising," says Dr Ebrahim. "If you wake every morning unrefreshed, feel tired during the day and are developing symptoms of anxiety or depression it could mean a number of things.

"You may have a disorder such as periodic limb movement or restless leg syndrome, where people kick their limbs around a lot at night, or sleep apnoea, where breathing is interrupted."

If you're concerned, ask your GP to refer you to a sleep specialist or visit the Sleep Centre at Zuid Afrikaans Hospital directly.