Team up for Healthy Hearts

Why do you need to keep a healthy heart?

Heart disease is the cause of death in men and women, greater than the next five causes of death combined!

According to the latest estimates by the American Heart Association, over 64 million Americans have one or more forms of cardiovascular disease (CVD).

Fortunately, there are ways to significantly lower your chances of developing heart disease and reverse the effects of a current heart condition you may or may not be aware of. Lower cholesterol, triglycerides, homocysteine and CRP levels are a start to promoting healthy hearts.
Top 5 Ways to Lower Your Risk of Heart Disease

1. FOLLOW A HEART HEALTHY DIET
Following a few simple rules as laid out in our Healthy Heart Diet section can significantly decrease your chances of developing heart disease. A brief summary follows:

A. Limit intake of trans fats and hydrogenated oils found in margarine, fast food, fried food, etc.

B. Limit refined sugar intake from cakes, cookies, candy, etc.

C. Use extra virgin olive oil and garlic in cooking - they can lower cholesterol

D. Add Omega 3 Fatty Acids to your diet - the best source is Fish Oil


2. EXERCISE REGULARLY
Developing a steady exercise program as described in our Exercise for Healthy Heart section can also lower your risk of heart disease. A few quick tips:

A. Try to exercise 3-4 times per week, for at least a half hour at a time.

B. Keep your routine going, and start off slow.

C. Always stretch before and after training.

D. Keep yourself hydrated and rest between sets.

3. LEAD A HEALTHY LIFESTYLE
In addition to following a healthy diet and exercise regimen, you should also try to do the following:

A. Stop smoking and avoid second hand smoke - both are major causes of heart disease.

B. Limit your intake of alcohol - excessive alcohol can deplete your body's supply of vitamins and other nutrients.

C. Try to reduce stress and anxiety - they can lead to high blood pressure and other health conditions.

D. Keep your weight within recommended limits - obesity is a leading cause of heart disease.

4. KEEP TABS ON THE BLOOD INDICATORS OF DEVELOPING HEART DISEASE
Make sure you get tested for increased cholesterol, triglycerides(fat), homocysteine and C Reactive Protein levels, and follow the protocols if any one of these indicators is elevated:

A. If your cholesterol is high, you can lower cholesterol naturally with policosanol, guggulipid and other herbal extracts as well as Fish Oil. Remember, only 20% of your cholesterol comes from what you eat, the other 80% is manufactured by your liver. Read more about lowering cholesterol here.

B. If your triglyceride (fat) levels are too high, lower your carbohydrate and sugar intake. Also, fish oil, Vitamin C, guggulipid and green tea are safe natural ways to lower triglyceride levels.

C. If your homocysteine levels are high, you can easily normalize the situation by including B Vitamins in your diet, particularly Folic Acid, Vitamin B6 and Vitamin B12.

D. If your C Reactive Protein levels are high, this indicates inflammation in the blood. Fish oil, ginger and MSM will help decrease inflammation naturally.

Beauty tips

Grate raw coconut and squeeze milk out of it. Apply this milk over your lips and face. It adds grace and glow to your skin.
Cleansing the skin
Dip a piece of cotton wool in unboiled milk and wipe on the face with it. It also cleans unseen dirt and goes down to pores.

Skin Moisturizer
For normal skin mix 1 tablespoon orange juice and 1 tablespoon lemon juice in a cup of yogurt, to make a paste. Apply it on face as a mask and keep it on for 15 minutes. Then clean it off with a wet tissue. This mask enhances the complexion and glow of fac.
For dry skin a mixture of cooked oatmeal and honey when applied on face act as a very good moisturizer and cleanser.

Preventing wrinkles
Application of pure castor oil prevents wrinkles and softens the skin. This also slows down the aging process
Home made conditioner: mix one table spoon of honey and 2 table spoon of cream. Apply this mixture on face and wash it off after few minutes. It works wonders.
Removing skin pigmentation and marks : Rubbing a raw potato on face removes marks and pigments.
Sun-screen lotion from kitchen : Prepare a homogeneous mixture of cucumber juice, glycerin and rose water .Apply this mixture on face. This mixture can be refrigerated.
Beauty secrets for naturally beautiful skin

Mix equal quantities of cucumber juice, rose water and lime juice. Wash the face and apply it overnight. Rinse off in the morning. This clears the complexion and keeps it healthy.

Take 50 ml. of raw (not boiled) milk and mix a pinch of salt and two teaspoonful of lime juice in it. Use it as a cleansing lotion. It helps to clean the deep pores of skin.

Mix equal quantities of lime juice, glycerin and rose water. This lotion if applied to the face regularly at bed time is very useful in removing pimples, blackheads and other stains of the skin. It makes the skin soft, and can also be applied to other parts of the body (hands, feet etc.)

Take 50 ml. of tomato juice and mix with one teaspoon of lemon juice. Apply this mixture to the face. It helps to make the skin soft and glowing.

Take equal quantities of turmeric powder and wheat flour and make a paste with sesame oil. Apply it to the face to remove unwanted hair.

Apply orange juice to the face for smooth and soft skin.

Take 30 ml. of cabbage juice and mix one teaspoon of honey in it. This mixture, if applied regularly to the face, helps to keep the wrinkles away.

Make a paste of raw carrots and apply it to the face. Wash it after one hour. The skin will become glowing.

Regular application of mint juice to the face helps to remove stains.
Sandal wood powder pack to rejuvenate skin
Ingredients:- Sandal wood powder ,Turmeric powder & Milk
Method of preparation:- Mix all the ingredients to form a paste. Apply this as face pack. This rejuvenates the skin

Morning Sickness

Nothing can dampen the excitement of early pregnancy like a bad bout of morning sickness. Unfortunately, about three quarters of pregnant women suffer from it. It usually starts around the 5th to 7th week of pregnancy and disappears between the 12th and the 15th and is often at its worst in the morning, but the nausea and vomiting can strike at any time of day and at any stage of pregnancy. Although the precise cause of morning sickness is still unknown, the two most common culprits of morning sickness are extreme changes in blood sugar levels, which tend to be lowest in the morning, and hormones, which run rampant during pregnancy.

One theory believes that the hormone progesterone is responsible for your queasiness. It is secreted in high concentrations during pregnancy (especially in the first few weeks) and relaxes many of the muscles in your body, including those of your digestive system. This can slow digestion and lead to a buildup of stomach acids. Another, and more popular theory, is that the surge in hCG (human chorionic gonadotropin) in your system causes the nausea. hCG levels begin to decrease around the 12th week of pregnancy, just about the time most morning sickness eases.

Unfortunately, there isn't a lot you can do about your hormone levels; however, you may be able to alleviate some symptoms of morning sickness if you focus on keeping your blood sugar levels steady. Even though you may not feel like even looking at food, you’re more likely to be nauseous if you allow your stomach to become empty, so try eating many small snacks throughout the day instead of three big ones.

Eat meals that include complex carbohydrates, protein, and a little fat. These will give you the fuel you need to maintain steady blood sugar levels and studies have shown that protein eases nausea.

Try the following the help settle your stomach and make you feel better:

* Eat a snack before you get up in the morning. Keep crackers by your bed and eat a few 20 minutes before trying to get up. This will help settle your stomach before you begin moving around.

* Try snacking on ginger. For some, fresh or candied ginger can ease morning sickness.

* Sip water throughout the day. Don’t drink so much that you feel full, which can slosh around in your stomach and add to nausea, but drink a little every few minutes.

* Avoid fatty, rich, or spicy foods. Fatty foods take longer to digest (and your digestion is slow enough already!) and bland foods tend to be easier on your stomach.

* Try wearing an acupressure band – often sold as a motion-sickness band. There is a pressure point on your wrist that may help relieve nausea from pregnancy as well as motion.

* Taking vitamin B6 supplements seems to help some women with morning sickness, but should only be taken in recommended doses, so first talk to your health care provider.

As annoying and exhausting as they can be, the nausea and vomiting of typical morning sickness won’t harm your baby. Even if don’t gain any weight, or even lose a pound or two during your first trimester, you and your baby are most likely fine, as long as you stay hydrated and are keeping some food down.

If these tips don't give you relief from morning sickness, your doctor may have other ideas. Keep in mind that morning sickness doesn't mean your baby is sick.

Breath Easier

Asthma (Az-muh) is a chronic disease that affects your airways. The airways are the tubes that carry air in and out of your lungs. If you have asthma, the inside walls of your airways are inflamed (swollen). The inflammation (IN-fla-MAY-shun) makes the airways very sensitive, and they tend to react strongly to things that you are allergic to or find irritating. When the airways react, they get narrower, and less air flows through to your lung tissue. This causes symptoms like wheezing (a whistling sound when you breathe), coughing, chest tightness, and trouble breathing, especially at night and in the early morning.

Asthma cannot be cured, but most people with asthma can control it so that they have few and infrequent symptoms and can live active lives.

When your asthma symptoms become worse than usual, it is called an asthma episode or attack. During an asthma attack, muscles around the airways tighten up, making the airways narrower so less air flows through. Inflammation increases, and the airways become more swollen and even narrower. Cells in the airways may also make more mucus than usual. This extra mucus also narrows the airways. These changes make it harder to breathe.

Asthma attacks are not all the same—some are worse than others. In a severe asthma attack, the airways can close so much that not enough oxygen gets to vital organs. This condition is a medical emergency. People can die from severe asthma attacks.

So, if you have asthma, you should see your doctor regularly. You will need to learn what things cause your asthma symptoms and how to avoid them. Your doctor will also prescribe medicines to keep your asthma under control.

Taking care of your asthma is an important part of your life. Controlling it means working closely with your doctor to learn what to do, staying away from things that bother your airways, taking medicines as directed by your doctor, and monitoring your asthma so that you can respond quickly to signs of an attack. By controlling your asthma every day, you can prevent serious symptoms and take part in all activities.

If your asthma is not well controlled, you are likely to have symptoms that can make you miss school or work and keep you from doing things you enjoy. Asthma is one of the leading causes of children missing school.

What Causes Asthma?

It is not clear exactly what makes the airways of people with asthma inflamed in the first place. Your inflamed airways may be due to a combination of things. We know that if other people in your family have asthma, you are more likely to develop it. New research suggests that being exposed to things like tobacco smoke, infections, and some allergens early in your life may increase your chances of developing asthma.
The list below gives some examples of things that can bring on asthma symptoms.

Allergens

* Animal dander (from the skin, hair, or feathers of animals)
* Dust mites (contained in house dust)
* Cockroaches
* Pollen from trees and grass
* Mold (indoor and outdoor)

Irritants

* Cigarette smoke
* Air pollution
* Cold air or changes in weather
* Strong odors from painting or cooking
* Scented products
* Strong emotional expression (including crying or laughing hard) and stress

Others

* Medicines such as aspirin and beta-blockers
* Sulfites in food (dried fruit) or beverages (wine)
* A condition called gastroesophageal (GAS-tro-e-sof-o-JEE-al) reflux disease that causes heartburn and can worsen asthma symptoms, especially at night
* Irritants or allergens that you may be exposed to at your work, such as special chemicals or dusts
* Infections

This is not a complete list of all the things that can bring on asthma symptoms. People can have trouble with one or more of these. It is important for you to learn which ones are problems for you. Your doctor can help you identify which things affect your asthma and ways to avoid them.
How Is Asthma Treated?

Your doctor can work with you to decide about your treatment goals and what you need to do to control your asthma to achieve these goals. Asthma treatment includes:

* Working closely with your doctor to decide what your treatment goals are and learning how to meet those goals.
* Avoiding things that bring on your asthma symptoms or make your symptoms worse. Doing so can reduce the amount of medicine you need to control your asthma.
* Using asthma medicines. Allergy medicine and shots may also help control asthma in some people.
* Monitoring your asthma so that you can recognize when your symptoms are getting worse and respond quickly to prevent or stop an asthma attack.
Can Asthma Be Prevented?

We don't yet know how to prevent asthma, but there are some things that can lower your chances of having an asthma attack.

To prevent asthma symptoms:

* Learn about your asthma and how to control it.
* Use medicines as directed by your doctor to prevent or stop attacks.
* Avoid things that make your asthma worse as much as possible.
* Get regular checkups from your doctor.
* Follow your asthma self-management plan.

Scientists do not yet know how to prevent the inflammation of the airways that leads to asthma. Scientists are exploring some theories:

* Babies exposed to tobacco smoke are more likely to get asthma. If a woman is exposed to tobacco smoke during pregnancy, her baby may also be more likely to get asthma.
* Obesity may be linked to asthma, as well as other health problems.

Period Pain

It is common for women to suffer pain associated with their normal menstrual cycle. One type of pain that you may experience is congestive pain. This occurs a few days before your period and usually improves when bleeding begins. Women describe this pain as a deep, dull ache.

Pain during your period is known as dysmenorrhoea. Dysmenorrhoea is usually classified into primary or secondary dysmenorrhoea.

Primary dysmenorrhoea

Primary dysmenorrhoea usually begins within a year or 2 of your first period. The pain is spasmodic and colic-like or cramping. This type of pain occurs when your period begins and lasts about 2 to 3 days. It is thought to be due to forceful contractions of your womb (uterus) brought about by prostaglandins.

Prostaglandins are normal hormones that are produced by the body. They stimulate contractions of your uterus during your period and are responsible for contractions in childbirth, during labour. The contractions are painful because they compress the blood vessels to the uterus, cutting off the blood supply and depriving the tissues of blood.

Secondary dysmenorrhoea

Secondary dysmenorrhoea is period pain caused by an underlying disorder. It usually begins later in life. Causes include endometriosis (when tissue from the lining of the womb grows elsewhere in the body and bleeds every month when you have your period), pelvic inflammatory disease, a benign tumour of the uterus called a submucous myoma, IUDs, a rare congenital condition called a blind uterine horn, and narrowing of the cervical canal (the entrance to the uterus), which restricts the flow of blood.

Women who have heavy periods (menorrhagia) have trouble with period pain more often than women who do not. Their pain may be caused by the uterus trying to expel blood clots that have not fully dissolved.
How do you treat period pain?

Visit your doctor
Visit your family doctor if the pain has started after a history of trouble-free periods or is getting worse. It is important to make sure that there is no underlying disorder causing the pain.

Your doctor may suggest an internal examination. For some women, in conjunction with a medical and symptom history, this will be sufficient for the doctor to make a diagnosis.

For other women with severe pain, a range of investigations may be offered. These may include a laparoscopy (examination of your pelvic organs with a telescopic instrument inserted into a small hole below your navel, carried out under anaesthetic) or a pelvic ultrasound (in which sound waves aimed through your pelvis or vagina bounce back and give a picture of your internal organs).

Self care
A warm pack, such as a hot water bottle or wheat bag, applied to the abdomen can give relief.

Keep a diary of your symptoms for a couple of months. It will force you to look closely at when the pain is at its worst and enable you to plan ahead. You will also be able to give your doctor accurate information about the nature of the pain, if required.

Exercise regularly between periods. When you have a period, resist the urge to walk hunched over (you may need to take some mild painkillers to do this). Some women find that doing gentle stretching exercises or going for a walk relieves their pain.

Some women find that a hot drink can help them feel better, especially ginger tea, which can help with cramps and nausea. Mint tea is useful to ease abdominal discomfort if caused by wind.

Various herbal and mineral remedies have been claimed to help with period pain. These include black cohosh, evening primrose oil, magnesium, dong quai and Vitex agnus castus. Acupuncture and TENS (transcutaneous electrical nerve stimulation) have also been used.
Medications

Mild painkillers, such as paracetamol or aspirin, can help relieve the pain for some women. However, because some period pain can be caused by an excess of prostaglandins in the uterus, medications which can stop the production of prostaglandins are often very effective in relieving period pain.

These types of medications include non-steroidal anti-inflammatory drugs (NSAIDs). Examples of NSAIDs used for period pain that are available from pharmacists are diclofenac (such as Voltaren), ibuprofen (e.g. Nurofen), mefenamic acid (Ponstan) and naproxen (e.g. Naprogesic). Although you can buy these products without a prescription, it's advisable to discuss with your doctor or pharmacist which medication would suit you best. Stronger painkillers are also available on prescription from your doctor.

One successful treatment is the contraceptive pill, which suppresses ovulation and so causes bleeding to be less painful in some women. This works because the pain of dysmenorrhoea only occurs in menstrual cycles in which ovulation (release of an egg) occurs.

For secondary dysmenorrhoea, treatments will vary depending on the nature of the underlying problem.

Snoring is no joke

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Over one third of adults snore. And the problem is worse with overweight persons.

Snoring occurs when there is a partial obstruction to the free flow of air through the mouth and nose. The sound occurs when loose structures in the throat, like the uvula and soft palate, vibrate as air passes over them. Snoring can get worse when the muscles in the back of the throat are too relaxed either from drugs that induce sleep or alcohol consumption. Snoring can also be caused by a large uvula and soft palate, nasal congestion, a deviated septum or other obstructions in the nasal and pharyngeal airways.In children, large tonsils and adenoids can be the cause of snoring. Pregnant women snore because of a narrowing of the airway and increased weight.

can snoring be serious?

Snoring can be serious both socially and medically.

Snoring can disrupt marriages and cause sleepless nights for bed partners.

Medically, snoring can be the precursor of obstructive sleep apnea that has been linked to heart failure, high blood pressure and stroke. In its own right, snoring has been linked to Type II Diabetes. Sleep apnea usually interrupts loud snoring with a period of silence in which no air passes into the lungs. eventually the lack of oxygen and the increase carbon dioxide will awaken you forcing the airway to open with a loud gasp.
ask your physician or dentist

You may not be aware of your snoring but your bed partner is! Seeking professional advice can help you both because snoring not only causes disruption in sleep it can also be a sign of obstructive sleep apnea.

If your child snores, speak to your pediatrician about the problem. Nose and throat problems as well as obesity may be the cause. Treating these conditions could help your child sleep better at night and help your child's mental and physical development to stay on track.
severity of snoring

Snoring is often graded from your bed partner's point of view:

* Grade 1: Heard only if you listen close to the face * Grade 2: Heard in the bedroom * Grade 3: Heard just outside the bedroom with the door open * Grade 4: Heard outside the bedroom with the door closed
complications of snoring

Snoring may be more than a nuisance. Untreated snoring can increase your risk of diabetes, high blood pressure, heart failure and stroke. In children, snoring may increase the risk of attention-deficit/hyperactivity disorder (ADHD).
treatment of snoring

If losing weight and changing sleep position don't help, your physician or dentist may suggest

* Surgery to remove excess tissue in the back of the throat
* Laser surgery to remove some excess tissue from the uvula and soft palate
* Somnoplasty - a radio frequency signal used to reduce volume of tissues in the soft palate or tongue
* Strips implanted in the soft palate to stiffen it
* CPAP - this is positive air pressure applied through a pressurized mask over the nose.
* Oral appliance therapy - Dental appliances are specially constructed appliances much like a sports guard or some orthodontic appliances that will either hold the tongue forward or advance the lower jaw forward to open the airway in the back of your throat.

what you can do for yourself

To prevent or lessen snoring, try this:

* Lose weight if you are overweight - Being overweight is the most likely cause of snoring.
* Sleep on your side not on your back. Sewing a tennis ball in the back of a t-shirt can remind you not to sleep on your back.
* See a physician if you have chronic nasal congestion or obstruction
* Avoid drinking alcohol before you go to bed - Alcohol and sedatives can relax the muscles in the back of the throat and lead to snoring. In addition, they can increase the duration of apneic events by dulling your brain's activity that signals you to awaken and restart to breathe.

Hepatitis B

Hepatitis B is an inflammation of the liver and is caused by the Hepatitis B virus (HBV), a

member of the Hepadnavirus family and one of hundreds of unrelated viral species which cause

viral hepatitis. It was originally known as "serum hepatitis" and has caused current epidemics in

parts of Asia and Africa. Hepatitis B is recognized as endemic in China and various other parts

of Asia. The proportion of the world's population currently infected with the virus is 3 to 6%,

but up to a third have been exposed. Symptoms of the acute illness caused by the virus include

liver inflammation, vomiting, jaundice, and rarely, death. Chronic hepatitis B may cause liver

cirrhosis which may then lead to liver cancer, a fatal disease with very poor response to current

chemotherapy.

Hepatitis B usually gets better on its own after a few months. It may, however, cause a more

serious chronic infection.

Structure

Virions consist of an outer lipid envelope and an icosahedral nucleocapsid core composed of

protein. The nucleocapsid encloses the viral DNA and a DNA polymerase that has reverse

transcriptase activity. The outer envelope contains embedded proteins which are involved in viral

binding of, and release into, susceptible cells. Virion shape is generally spherical with a

diameter of 40 - 48 nanometers (nm) but pleomorphic forms exist, including filamentous and

spherical bodies lacking a core. These "subviral" particles are not infectious.[citation needed]

The DNA genome is not segmented but rather partially double-stranded, containing a long and short

segment which overlap approximately 240 nucleotides to form an open circle. The longer strand is

3020-3320 nucleotides long, and the shorter is 1700-2800 nucleotides long. The virus can be

divided into four major serotypes (adr, adw, ayr, ayw) based on antigenic epitopes present on its

envelope proteins, and into eight genotypes (A-H) according to overall nucleotide sequence

variation of the genome. Different genotypes have distinct geographic distributions. For example,

genotypes B and C are prevalent in China and neighboring countries.

Transmission

Transmission results from exposure to infectious blood or body fluids containing blood. Possible

forms of transmission include (but are not limited to) unprotected sexual contact, blood

transfusions, re-use of contaminated needles and syringes, and vertical transmission from mother

to child during childbirth. Without intervention, a mother who is positive for the hepatitis B

surface antigen confers a 20% risk of passing the infection to her offspring at the time of

birth. This risk is as high as 90% if the mother is also positive for the hepatitis B e antigen.

HBV can also be transmitted between family members within households, possibly by contact of

nonintact skin or mucous membrane with secretions or saliva containing HBV.

The primary method of transmission reflects the prevalence of chronic HBV infection in a given

area. In low prevalence areas such as the continental United States and Western Europe, where

less than 2% of the population is chronically infected, injection drug abuse and unprotected sex

are the primary methods, although other factors may be important. In moderate prevalence areas,

which include Eastern Europe, Russia, and Japan, where 2-7% of the population is chronically

infected, the disease is predominantly spread among children. In high prevalence areas such as

China and South East Asia, transmission during childbirth is most common, although in other areas

of high endemicity such as Africa, transmission during childhood is also a significant factor.

The prevalence of chronic HBV infection in areas of high endemicity is at least 8%.

Roughly 16-40% of unimmunized[citation needed] sexual partners of individuals with hepatitis B

will be infected through sexual contact. The risk of transmission is closely related to the rate

of viral replication in the infected individual at the time of exposure.

Diagnosis

The original assays for detection of hepatitis B virus infection involve serum or blood tests

that detect either viral antigens (proteins produced by the virus) or antibodies produced by the

host. Interpretation of these assays is complex. The table below is organized chronologically,

from top to bottom:

Prevention

While abstinence is the only guaranteed way of preventing sexual transmission of hepatitis B.,

latex condoms, if used properly, greatly reduce the chances of transmission.

How can avoid bad mood

We’ve all been there: something annoying or frustrating happens and as a result we spend the rest of the day in a foul mood. And the additionally frustrating thing is, someone can often know they’re in a bad mood, but be unable to snap out of it.

However, you and others around you don’t have to put up with those moods; instead, you can do something about them. By following realbuzz.com’s top 12 tips, you will be able to deal with your bad mindset in a number different ways – so if one doesn’t work, another one will!

Let it all out

If you are in a bad mood, then there’s obviously a reason for it. Pinpoint why you’re in a bad mood and, if you can, talk to a friend about it. Simply talking about your problem with someone will make you feel many times better. After all, what they say about ‘a problem shared is a problem halved’ rings very true. But if you can’t talk to a friend, try going outside and letting out a mighty scream or having a good cry. Remember that bottling it all up will only darken your mood – so let it out!

Exercise

Exercise is a great way to get you out of a bad mood. If you can make yourself do some exercise, you will reap the benefits. Exercise releases endorphins, which are chemicals in your brain that make you feel good – so by doing some exercise you will automatically make yourself feel better. A game of squash could be a good option, as you’ll be able to take your bad mood out on the ball. On the other hand, if you take your sport too seriously and are a bad loser, then a non-competitive form of exercise may be the best way to go.

Chocolate heaven

It’s amazing how many people instantly reach for their favorite chocolate bar for comfort if they are feeling low. It’s probably not a bad thing to do, though, as chocolate is known to be responsible for positive mood-lifting effects due to the release of serotonin, the brain’s natural pick-me-up. If you find that chocolate does the trick for you, then a little of it can be no bad thing. However, if you’re the sort who ends up with pang of guilt after devouring one of your favorite bars, then it’s best that you leave it alone.

Think about less fortunate people

If you’re in a really bad mood, it may be because you think everything is going wrong for you. What you need to do in this case is to regain your sense of perspective on life. Take a stroll through and town center, maybe in your lunch time, and have a look at the people around you. Chances are you’ll probably pass by at least one homeless person who would probably settle for your problems and a roof over their head. Or you might see someone disabled or elderly struggling to get into a store. If you can, get a sense of perspective – then things may not seem so bad after all!

Blast out some music

Everybody has some favorite tunes to listen to, from rousing classical music compositions to bouncing pop tunes. Listening to one of your favorite tracks – such as one that you associate with a happy time in your life – will help draw you out of your bad mood. And why not go one step further by belting out your favorite tune at the top of your voice? You could even do this if you feel yourself being drawn into a bad mood while stuck in traffic – as long as you don’t mind being a source of amusement to other motorists.

Lighten up!

At certain times of the year – particularly around winter – the lack of daylight hours can have a negative impact on your mood. Some people even get seasonal affective disorder (SAD), which is even worse. Whether or not you get SAD, it’s always good to get more light into your life. You could try to get out more during daylight hours, as this is known to improve mood – and you might also want to add some additional lighting and brighter colors into your home.

Take time out

Give yourself a chance to blank out all your negative thoughts by taking a few moments out and doing something different. For example, take half an hour out to have a soak in the bath – it can work wonders and help soothe both the body and mind. And why not get some candles out and have a glass of wine at the same time? If you’re in a bad mood, it’s sometimes good not to be around other people until you have got it out of your system. If you stay around people, you may cause a ruckus which will, in turn, add to your bad mood.

Avoid people who put you in a bad mood!

It might seem obvious, but there are people who just have an ability to put you in a bad mood. Okay, so some situations can’t be avoided – for example a work colleague or your boss – but there will be others in your social life who you can avoid. Some people can drain you and leave you in a bad mood – including some people who you are friends with! It’s best to avoid these people when you can – or at least keep your contact with them to a minimum.

Make contact with positive people

The flipside of avoiding negative people is making contact with positive ones. There are some people out there who have a very positive influence on us. They are the type you probably never argue with, or the type of people that have you cracking up with their sense of humor. It may be that you’ve lost touch with them recently, so why not look them up and give yourself a boost? Don’t be waiting for them to make the first move – do it yourself. Surrounding yourself with positive people will have a positive effect on your mood.

Involve yourself in some heavy petting!

We’re not talking about anything x-rated here – we’re talking about owning a pet for positive mood benefits. Studies have found that pets can actually help us feel better. For starters, animals do some pretty funny things at times, which will help to make you laugh. Even stroking a pet is known to lower heart rate, making you calmer. And if you get yourself a dog that requires plenty of walks, this will mean you get some exercise and daylight – which will further enhance your good mood.

Think happy thoughts

If you can take yourself back to a time when you were happy, then this will instantly fill you with happy thoughts. If you need a prompt, why not dig out some old photographs of great times that you’ve had? Being in a bad mood is avoidable if you rid yourself or intruding bad thoughts and replace them with good ones. It really comes down to choice – choose to think of unhappy thoughts and you will be unhappy, and vice versa. People are only as happy as they allow themselves to be!

Stop worrying

Worry is one of the major causes of unhappiness – so eradicating it will definitely improve your mood. The simple answer is to stop worrying – after all, worrying doesn’t actually help in any way at all. If it’s something that you can deal with at the time, then do it, and hopefully that will end the worry. If you can’t deal with it at that moment in time, then think of potential solutions and be optimistic rather than worrying excessively about a problem.

A final word...
Anyone can become more upbeat and optimistic just by using some of the techniques mentioned above. When you try some of them, you will inevitably feel a burden lift off your shoulders and become more positive. The key to it all is an optimistic outlook. Accepting that bad moods are an inevitable part of life can immediately lessen the impact of a bad mood – and having an optimistic outlook means you’re more likely to actively look on the bright side.