A smile can go a long way -- especially when it comes to your health. Not only can flashing a grin win you friends, but a growing body of research also reveals that it can deliver a host of body benefits. Here, four more reasons why you should flash those pearly whites more often:

Reason to Smile No. 1: Less Stress

There’s some truth to the saying, “grin and bear it.” In a study from Kansas State University, people who gave a real smile while tackling pressure-filled tasks had less of a stress response and a lower heart rate than those who kept neutral expressions. So the next time you’re feeling frazzled, take a moment to think of something that makes you giggle.

Reason to Smile No. 2: Pain Relief

According to a study published in the Journal of Pain, people who grimaced during an unpleasant procedure felt more pain than those who turned that frown upside down. Smiling boosts the production of feel-good brain chemicals called endorphins, which can act as a natural pain reliever. Battling a headache or sore back? Watch a few silly YouTube clips for some comedic relief. It’s impossible not to smile at adorable puppy or kitten videos!

Reason to Smile No. 3: A Happier Outlook

You beam when you’re happy, but it turns out that it works the other way around too. Researchers from Britain’s University of Cardiff found that women who received frown-blocking Botox injections reported feeling happier and less anxious than those who didn’t. (They also said they didn’t feel any more attractive, which rules out the possibility they were just more cheerful because of their lack of wrinkles.) Try smiling even when you’re not feeling peppy -- and your mood may soon catch up.

Reason to Smile No. 4: A Healthier Heart

Take heart: A study of nearly 2,000 people published in the European Heart Journal revealed that those with a more positive outlook were less likely to develop heart disease than their more pessimistic peers.

The bottom line: The more smiles, the better! Just remember to stash some tissues in your purse to blot your lipstick and wipe away smudges for a dazzling smile.

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You’re stuck in traffic on the way to your son’s soccer game, your kids won’t quit bickering, and the supermarket line is absurdly long. All the little things that go wrong each day can add up to one stressed-out parent.

“Women don’t realize they’re living under chronic stress, because it has become the new normal,” says psychologist Gregory Jantz, Ph.D., founder of The Center, Inc., A Place of Hope, a mental-health treatment facility in Edmonds, Wash., and author of How to De-Stress Your Life. All that stress does more than make you irritable and tired. “Chronic stress can lead to constant headaches, insomnia and depression,” says Jantz.

To make things worse, when moms get frazzled, healthy me-time behaviors that can make you feel better, such as exercising and sleep, are often the first to go.

So indulge in me time for once … without guilt. Try these six easy strategies; science has proven they’re good for your body. Your family will thank you!

It’s OK to … take a nap.

If you’re exhausted, a simple snooze can help you recharge. When researchers from the Université Libre de Bruxelles in Belgium followed sleep-restricted men, they found that their levels of the stress hormone cortisol dropped immediately after they took a nap. So sometimes, give yourself permission to put the kids in front of the TV and take a 30-minute power nap. But be picky about the show; Jantz recommends educational programs on the National Geographic Channel or the Discovery Channel. And don’t rely on the television to be your regular babysitter.

It’s OK to … skip your workout.

Exercise is linked to an abundance of health benefits: decreased risk of diabetes and heart disease, reduced feelings of depression and anxiety, weight maintenance, lower risk of some cancers and more. “There’s no doubt that being physically active is good for you, but once in a while, getting extra rest can refresh your mind and body,” says Stephen Ball, Ph.D., associate professor of nutrition and exercise at the University of Missouri. So if you just can’t squeeze your 30-minute jog or yoga DVD into a jam-packed day, give yourself a break.

Worried that you’ll stall your progress? Taking a day or two off won’t set you back in terms of your fitness level. “It’s OK to miss a workout,” says Ball.

It’s OK to … go on a date.  

If you can’t remember the last time you and your husband went out without the kids, it’s time to initiate a weekly date night. “At home, it’s easy to create a system of dysfunction and stress, so it’s healthy to get out and have fun with your spouse,” says Jantz.

Get started by shaking up your usual Friday-night routine. Instead of a movie, plan an activity that encourages communication. Make a reservation at a cool new restaurant (go for Thai or Indian food instead of your usual Italian), sign up for a dance lesson, or take a cooking class.

Finally, follow these hard-and-fast rules to ensure your night out is quality time for two: 1) Don’t talk about the kids, and 2) Don’t talk about work.

It’s OK to … turn on the TV.

“A silly show that makes you smile can be a simple pleasure,” says Jantz. Laughter increases your pulse, stimulates circulation, increases oxygen intake and helps you relax, according to the American Heart Association. It also triggers the release of feel-good hormones called endorphins.

Laughter reduces stress as well. A recent study in the journal Psychosomatic Medicine tracked 18 people while they watched a 30-minute clip from a funny movie or a stressful movie. Researchers discovered that laughter decreased levels of the stress hormone cortisol.

It’s easy to help your whole family reap the health benefits of laughter: Rent a funny movie, take turns reading from a joke book before dinner, or play practical jokes, suggests Jantz.

It’s OK to … dish up a scoop of ice cream.

Making your favorite treats off-limits fosters an unhealthy relationship with food -- and it sets you up to overeat eventually. You don’t have to eat healthy all the time, says Ball. “One good strategy is to eat healthfully most days, but allow yourself one free day per week in which you eat what you want,” he says.

If you prefer, you can simply make your indulgence healthier: Try nonfat frozen yogurt instead of full-fat ice cream, reach for an ice-cream sandwich (instant portion control), or add fresh berries for a dose of vitamins and antioxidants. For a creamy snack that packs serious protein, have low-fat Greek yogurt drizzled with honey.

It’s OK to … talk on the phone.

“Talking to a trustworthy, supportive friend is a great way to combat stress,” says Jantz. “Ideally, you should have at least three people like this in your inner circle.” In a review published in the journal Psychiatry, when researchers looked at dozens of studies on the connection between social networks and well-being, they found that people with social support tend to bounce back better from stressful situations. Just be careful that chat sessions don’t turn into gripe sessions. “It should not be a whining and complaining session where you talk negatively about your spouse and your kids,” says Jantz.

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Friends are good for all kinds of things -- a girls' night out, late-night chats and shopping trips, to name a few. But did you know they're also good for your health? A study published in The Journal of Psychology: Interdisciplinary and Applied showed a strong link between supportive social networks and healthy behaviors like eating well and exercising.  

Friendships are particularly important to women, says Irene S. Levine, professor of psychiatry at the New York University School of Medicine and author of Best Friends Forever: Surviving a Breakup with Your Best Friend."Female friendships are extremely vital to a woman's well-being, because women help each other unload emotions, which is a real stress buster," says Levine.

Whether you're already surrounded by friends or you're looking to build better relationships, Levine offers these tips for nurturing your female friendships -- and your health:

1. Make friendship a priority.
Most women are so busy that it may feel self-indulgent to spend time on friendships. But it's important to make friends a priority in your life, says Levine."Know that [friendships] will ultimately make you a better mother, wife, daughter and person, because friendships make you feel more fulfilled," she says.

2. Be there.
While technologies like email and Facebook have made keeping in touch with friends easier, there's just no substitute for face time."Be there for your friend in the way you would want her to be there for you," says Levine. If your friend's nervous about going in for a mammogram, for instance, offer to go with her. Or if she needs a dress for an important occasion, take her shopping.

3. Celebrate together.
Remember the special events in each others' lives, whether it's a birthday, an important anniversary, a new job or a promotion."It makes for a more special relationship when you can celebrate each other's important events and successes," advises Levine.

4. Communicate.
When something's wrong, talk about it. Levine suggests you open the door for conversation and avoid pretending nothing's wrong. Just like in a good marriage, friends need to keep the lines of communication open. Let her know that you're there to talk whenever she needs you.

5. Develop rituals.
Patterns and regularity can help create a rich friendship, says Levine. Make your relationships stick by developing rituals that create lasting memories, like a regular girls' night out (or in!), a girlfriends' getaway, a lunch every Friday or a drink every Thursday night. Put it on your calendar -- and keep that time sacred.

6. Forgive and forget.
Every relationship requires give and take. You're two different people, and your friend may not always think the way you do or say the right thing. Recognizing that no one is perfect and being willing and able to apologize when you make a mistake is crucial."Apologize sooner rather than later so bad feelings don't have a chance to build up," says Levine."And don't keep score: The best friendships are those where people truly want to give and take in an unconditional way." 

7. What if you have trouble making friends?
If you're shy or introverted, you might have a hard time finding good friends. Start by engaging in activities you enjoy, suggests Levine. Join a gym or a book club, or volunteer for a community service group."Put yourself in a place where you'll see the same people over and over," says Levine."Show openness with simple things like smiling and showing interest in the other person. Just don't be too aggressive or reveal or ask for too much information too soon: Relationships need time to grow."

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With the holidays done and spring months away, it can feel like there’s not much to smile about these days. But shaking off those winter blues may be as easy as making a few simple changes in your daily routine. To help you start smiling, we combed through the latest scientific research -- and came up with five research-backed moves to boost your mood. C’mon, get happy!

1. Step into the sun.
When it’s chilly out, spending time outside may be the last thing you want to do. But soaking up the sun’s rays can have a big impact on your mood, reveals a study published in the journal Lancet. Researchers found that brains produce more of the mood-boosting hormone serotonin on sunny days.

To ramp up your mental wellness, open your shades first thing in the morning. Bundle up and head on short walks outside or, on frigid days, find the sunniest spot in your home or office.

2. Snack on fruits and veggies.
On any given day, most of us only get three servings of produce. Not only can bumping up your intake reduce your risk of chronic illnesses, such as heart disease and obesity, but it may also improve your mood. The more produce you eat, the happier you are -- with seven servings being the ideal amount, according to a study of 80,000 people published in the journal Social Indicators Research.

To sneak more servings into your day, incorporate fruit into your snacks. Have an apple or pear with cheese or nut butter; baby carrots or cucumber slices with hummus; or berries with low-fat yogurt. Or slip some veggies into your main dishes: Your family won’t even notice spinach blended into smoothies; cauliflower puree added to mashed potatoes or mac n’ cheese; or diced carrots, mushrooms and squash mixed into spaghetti sauce.

3. Decorate with greenery.
These days, the view from your window may be gray skies and barren trees. To brighten up your space -- and your outlook -- place a few pots with ferns, flowers or succulents on your windowsill. Researchers from the University College London found that greenery can ease stress and lift a mood, and a separate Harvard study revealed that seeing flowers in the morning bring on happier days.

Have a brown thumb? Tack up a picture of your favorite outdoor scene at your desk. The British researchers showed that simply gazing at greenery could have a mood-improving benefit.

4. Break a sweat.
It’s no secret that exercise makes you feel better. But ramping up your workout may have bigger rewards for your mental wellness. According to a study from England’s Manchester Metropolitan University, people who did vigorous workouts experienced a bigger mood improvement than those who did a moderate one -- and both were happier than their couch potato counterparts.

No gym? Try our sweat-worthy at-home workout. You’ll be grinning after just 15 minutes.

5. Consider a light box.
If you can’t shake your sluggish mood, you may want to consider a light box. These devices are specifically designed to mimic the sun’s bright rays. They can be bought over-the-counter or with a doctor’s prescription; it’s generally recommended to switch on the box for at least half an hour every morning.

Remember: If you’re experiencing a severe and/or persistent case of the blues, always consult your health care provider.

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There’s nothing more embarrassing than bursting into tears at work in front of your peers, or -- even worse -- your boss. Managing emotions in the workplace can be challenging with all the hours we spend at the office, plus the stress of looming deadlines, plus office politics and our own personal lives. There’s no doubt that feelings factor in. Too much emotion, however, can be off-putting to your supervisors or colleagues, and it can even damage careers.

Despite our best efforts to be professional, chances are that at some point, most of us have found ourselves reaching for the box of tissues to dab away tears after a less-than-glowing performance review, or we have even retreated to the bathroom for a good sob and nose-blowing session. In fact, one case study found that 41 percent of women and 9 percent of men had cried on the job.

To help manage your emotions in the workplace, consider these strategies:

1. Keep things in perspective. Next time you’re having an upsetting conversation with a colleague and you feel the tears coming, take a deep breath. Try to keep things in perspective (“That botched report won’t really affect our bottom line”) and stay positive (“Besides this one instance, my performance numbers are consistently among the highest on staff”).

2. Give yourself time. If you’re too emotional to talk, say you’re upset and need some time to process what you’ve discussed. Then, respond in person when you’re better able to (or via email if you’re still too emotional).

3. Address the underlying problem. If you find yourself reduced to tears every once in a while, with a reasonable cause or explanation, it’s not likely that anyone will look askew. However, if you find yourself consistently bursting into tears or experiencing rage, it’s time to ask if your feelings are symptomatic of a larger issue -- and to come up with a solution to manage your workplace emotions.

If you’re constantly feeling stressed out by unreasonable deadlines, approach your boss with a plan that would give you more lag time. In the case of being blindsided by a bad review, make an effort to request feedback from your boss along the way so you won’t be caught off guard and can be prepared for your next assessment.

It’s easy to get caught up in frustrating work situations that can drive us all to tears and have us reaching for the tissues, but usually if you look for constructive solutions, you’ll find better ways of managing your emotions in the workplace.

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