No one can live a long and healthy life without the will to go on; sometimes mood swings can make us feel that life is too much for us.

A bad mood not only gives you a gloomy outlook, it also lowers your immune function, leading the way to illness. Here are some suggestions to lift your mood, your spirit, and your health.

1. A Laughing Matter
"Laugh Therapy," pioneered by Norman Cousins, has turned out to have real substance. Research has discovered that laughter and joy boost immune functions, especially the production of the natural killer cells that help defend the body from illness and cancer.
Laughter also increases the release of endorphins - compounds that give you a sense of well-being - in your brain. Without a doubt, joyful people liver longer and healthier lives. So read your favorite comics, watch your favorite comedies, and laugh it up!

2. Amino Acid for Restored Mindset
When an imbalance or deficiency is creating a bad mood, the Europeans use supplements of a natural compound found in human cells to regulate mood and restore a healthy mindset. SAMe (S-adenosyl-L-methionine) is produced from methionine, an amino acid that plays a role in the production of uplifting neurotransmitters like serotonin and dopamine.
One study indicated that SAMe worked on patients who had unsuccessful results with conventional antidepressants. To get a boost from SAMe, take a supplement combining it with vitamins B6 and B12.

3. Hands-On Healing
Human touch increases the production of endorphins, growth hormone, and DHEA, all of which lengthen your life span and lower the negative impact of stress. Studies have found that patients who are regularly touched recover faster than those who are not touched. So give someone a hug and feel both of your moods improve.

4. Boost Your "Youth Hormones"
You don't need pills to flood your body with a rejuvenating flood of growth hormones. Research has found that doing squats and leg presses will greatly increase your natural production of the "youth hormone". Increased growth hormone translates to an elevated mood, among other physical benefits. Keep it up with weight training, knee bends, push-ups, and rowing.

5. Take a Bracing Breath
Breathing correctly is important for dispelling the toxins and wastes from your body; in fact, it is estimated that we expel only about 30 percent of toxins in our bodies through the bowels and bladder-the rest is all respiratory. Breathing is also a great way to clear your mind, boost your energy, and improve your mood. Practice deep, slow, rhythmic, breathing daily with mind-body disciplines such as tai chi, yoga, qigong, and meditation.

6. Smell the Joy
Research has shown that smell has a definite impact on our bodies and minds. When you stimulate the olfactory nerves inside your nose, you activate the limbic system of your brain, which is associated with moods and memory. This concept is instrumental to aromatherapy, a natural health tradition that makes use of the healing powers of plants with strong scents.
Aromatherapy recommends treating depression with jasmine, eucalyptus for exhilaration, and grapefruit to increase alertness and joy. Just put a dab of the essential oils from these plants on your temples, back of your neck, or acupressure points. Another option? Boil the herb in water and inhale the steam through your nose.

7. Feel Fine with Flowers
There is a reason that flowers are the traditional get-well gesture. Colorful flowers have a powerful influence on moods; they can uplift a patient's mood and even combat stress. One study found that during a five-minute typing assignment, people sitting next to a flowering bouquet were more relaxed than those who sat near foliage-only plants.

By Dr. Maoshing Ni

Ever have trouble getting motivated to work out? Yup, me too. I used to make excuses to stay in bed, or drag myself out and then have a lackluster run. Then about 10 years ago, I met up with one of the moms at my son’s school, a woman named Andi, and we became training partners, showing up to run together at drop-off each day.

When our boys got big enough to walk themselves to school, we kept working out, and even trained for a marathon! We'd chat about everything and anything (kids, school, family, injury prevention, etc.) and the miles ticked by. I got movie and play reviews (she is a culture vulture), and she heard about the inner workings of magazine land. We entertained each other and got faster, fitter and had so much fun in the process I was rarely tempted to skip a workout. Now we bike, run and do triathlons for fun, and it's been so much easier to stay motivated, since I know I've got a buddy out there to enjoy it with.

The research backs this up. Women who exercise with a friend are 45 percent more likely to hit the gym than those who sculpt in solitude. If you sync up with a neighbor, pal or workout buddy you find online, and meet for a power-walk, a tennis match or a gym class you've been itching to try, you'll spur each other to exercise and get to bond while you better your bods—talk about a double win!

Try this routine designed for two, from Elizabeth Hendrix Burwell, co-owner of High Performance Fitness in New York City, to tone up in tandem. Do two sets of each move up to three times a week on alternate days. You'll be partners in looking sublime!

Take sides (works butt, thighs) Stand facing each other about an arm's length apart; grasp hands. Lunge to side, mirroring partner. Lower until butt hovers above ground; pause for two counts; sit. Cross extended leg over bent leg; stand, pulling against each other. Uncross legs; repeat in opposite direction for one rep. Do 10 reps.

Lean on me (works butt, thighs) Stand back-to-back with partner; squat. Hold squat as you step your right leg and pal steps left leg to side about 12 inches; then step your left leg while pal steps her right to opposite side; step both feet back to start. Return to standing for one rep. Do 10 reps.

Palm pat (works abs, butt, thighs) Stand facing each other about 2 feet apart, hands on hips. Lunge backward with right leg. Straighten left leg as you push off ball of right foot, bringing right thigh in front and parallel to ground; high-five. Return to start. Do 10 reps. Switch legs; repeat.

Ally arabesque (works back, butt, thighs, calves ) Stand facing partner about an arm's length apart; grasp hands and squeeze butt. Mirroring partner, lift leg behind you, toes pointed. Lower leg. Rise onto balls of both feet two times; repeat on opposite side for one rep. Do 10 reps.

Five alive (works shoulders, triceps, chest, back, abs) Start facing each other in push-up position. Lower chest to ground. Push back to start. Give partner a high five. Return to push-up position for one rep. Repeat, alternating hands. Do 10 reps.

Belly buster (works abs, hips) Lie faceup, heads opposite, right hips touching. Extend legs up and grasp hands on sides. Lift hips off ground and, switching hip positions, lower legs to a 45-degree angle from ground. Left hips should now touch. Return legs to straight up. Lift hips and lower legs to opposite side for one rep. Do 16 reps.

By Lucy Danziger, SELF Editor-in-Chief