I truly believe that our brain is the most powerful organ we have... it is likely the most complex as well. Not only is it responsible for our conscious thoughts and actions, it controls our subconsciousness. It is the combination of these that impacts how we experience the world AND how the world impacts our holistic being (physical, emotional, mental, spiritual)
Take a moment... I want you to think about your last couple days. Now tell me, what thoughts fill your head? Would you label them as positive, or negative?
Now let's say you are walking down the street with these thoughts. Do you think anyone who would meet you would be able to tell you what’s on your mind?
The answer to number one is up to you. But, the answer number two can be pretty generic. Although people will not be able to tell you exactly what you think, they may more or less have an idea of how you are feeling.
Thoughts are very powerful. They affect your general attitude. The attitude you carry reflects on your appearance, too – unless, of course, you are a great actor.
And it doesn't end there. Your attitude can also affect people around you...it can be positively or negatively infectious.
The type of attitude you carry depends on you. It can be either positive or negative... beneficial or detrimental.
Positive thoughts have a filling effect. They are invigorating effect. Plus, the people around a person carrying positive thoughts are usually energized by this type of attitude.
Negative thoughts on the other hand have a sapping effect on other people. Aside from making you look gloomy and sad, negative thoughts can turn a meeting or gathering that is meant to be positive and uplifting, into a dreaded energy sucking time.
A positive attitude attracts people, while a negative attitude repels them. People tend to shy away from those who carry a negative attitude.
We can also define attitude as the way of looking at the world. If you choose to focus on the negative things in the world, more or less you have a negative attitude brewing up. However, if you choose to focus on the positive things, you are more likely to carry a positive attitude.
You have much to gain from a very positive attitude. For one, studies have shown that a positive attitude promotes better health. Those with this kind of attitude also have more friends. Projecting a positive attitude also helps a person handle stress and problems better than those who have a negative attitude. While a storm can be brewing around you, calm people can withstand it, use willpower to get through it, and when they get pushed down, get back up and bounce back.
A positive attitude begins with a healthy self-image. If you love the way you are and are satisfied, confident, and self-assured, you also make others around feel the same way. A positive mental attitude can help you see what you have to offer and seek ways to contribute.
A negative attitude, on the other hand, has, of course, an opposite effect. So, carrying a negative attitude has a twofold drawback. You feel bad about yourself, and this energy transfers onto others.
If you want to have a positive attitude, you have to feature healthy thoughts. This can seem very hard to do nowadays given our third wave of the covid-19 pandemic and being inundated with negative or unrealistic media feeds.
Although it is almost impossible to shelter ourselves from the negative things around us, you can still carry a positive attitude by focusing on the good people and events around you, the positive small steps you might be taking to move forward, and the joyful things in life.
And this positive attitude you now carry can be of benefit to other people. Now I'm not saying you need to be that bubbly, optimistic do-gooder person. You can have a positive impact on others by trying to see opportunities during difficult times... by simply smiling, nodding, or waving to others as you go about your day!
If a positive attitude is lovely, why do people choose to adopt a negative attitude instead? One who carries a negative or pessimistic attitude may be actually sending a signal for attention. Before you get me wrong, feeling sad, angry, or gloomy is not wrong itself. But dwelling on these thoughts for far too long is not healthy either. Shifting perspective can be very empowering - seeing problems as something you can overcome, not simply to endure.
There are definitely going to be times where being positive is going to be hard and take extra effort and focus... and it is these times that grow us and set the tone for further positive dynamics and soon the momentum can shift group think from negative to positive AND from being a recipient of the world effects TO impacting how the world can impact others while improving your own environment.
You do not have much to lose by adopting a healthy, positive attitude. Studies show that such an attitude actually retards aging (less furrows and stress lines on our face), makes you healthier, helps you develop a better stress coping mechanism, and has a very positive effect on all the people you meet every day. So, what's not to like about a positive attitude?
So now that you understand the importance of a positive attitude... how can you cultivate it in your life?
5 Steps Toward a Positive Attitude Life
1️⃣ Committing to a positive attitude shift: I truly believe that no one person really wants to live in pessimism and negativity. Now that you've committed to positivity, write positive affirmation everywhere (words, pictures, thoughts) - in your day timer, on your mirror, on your desk, as a calendar reminder, as a screen saver on your phone or computer. Positivity breeds positivity so surround yourself with positive reflections.
2️⃣ Taking time for self-reflection: on past and current situations and events - how you reacted to them and how they impacted your attitude. Taking time to reflect on how you could have reacted differently or chosen different more positive approach.
3️⃣ Take time to practice self-love by improving yourself through:
a) Exercise which stimulates healthy brain chemicals, builds energy for each day, and improves self-confidence as our body shape and tone improves.
b) Nutrition - clean eating with a balanced diet and limiting processed foods can help improve energy and mental wellbeing. Vitamin & mineral deficiencies (e.g. B12, omegas) are associated with mental fog and worsening mood.
c) Self-growth - get inspired by reading a new book, learning a new skill or hobby, advancing a current skill or area of knowledge
4️⃣ Practicing Positivity - when you catch yourself in a negative state, having a negative reaction, or self-doubt, take a moment... take a moment to acknowledge the thought and identify your part in these feelings/reaction. Okay, now cut yourself some slack for being in this negative state, but then commend yourself for being committed to change. Now think about how to alter your thinking, approach, feelings to shift to a more positive state. You And Only You are responsible for your reactions and You Have The Power to shift to a more positive state.
5️⃣ Surround yourself with positive people - their positivity will rub off on you. To further improve, ask them to keep you accountable for your attitude - give you feedback when your attitude shifts to the negative side of life. You must be open to this feedback and be willing to go back to previous steps to once again shift to more positivity!
When you’re stressed out, do you turn to ‘comfort’ foods – pastas, take-out, fatty foods, sweet foods, and alcohol. Let’s face it – we’ve all found some comfort in a tasty meal and a bottle of beer or glass of wine when we’ve been stressed out or upset about something. However, this isn’t a good permanent solution.
When you’re turning to unhealthy foods you can feel better temporarily, but in the long run, you will feel worse. When your body isn’t getting the right nutrition, you can begin to feel less energetic, more lethargic, and in some cases less able to concentrate and focus. All of this can lead to even more stress.
Foods that Fight Stress
If you’ve been feeling more stressed out than usual lately, it’s important to know which foods are best to choose and which to avoid when it comes to combating stress and helping you to deal with feelings of stress and anxiety. The best way to fight stress is to have a healthy, balanced diet which includes a moderate amount of each of the different food groups.
Filling up on foods such as whole grains, leafy vegetables, and lean proteins as the basic staples of the diet is the best way to ensure that your body gets the optimum amounts of nutrients to fight both physical and mental health problems. When it comes to choosing the foods to eat, some have a range of great properties which help the body to combat stress. Choosing these stress-busting foods will help to heal and calm your mind permanently, rather than providing a temporary fix.
Some of the best stress-fighting foods include:
Putting Together Your Diet Plan
Planning your meals wisely is key to not only staying physically fit and healthy, but also to staying mentally strong and being able to best manage your levels of stress. Knowing which foods to avoid and which are the best to reach for to snack on when you’re feeling worried and anxious is important to helping you get control over your emotions and fears.
When you’re feeling stressed, you may be tempted to reach for classic ‘comfort foods’ – usually foods which are laden with sugar, very starchy, or greasy. However, although these foods can make you feel momentarily better, they will actually make you feel worse in the long run.
Having stress-busting snacks such as fresh berries, dark chocolate, yogurt, walnuts or pistachios, or even a fruit smoothie with avocado and leafy greens in it can help you to feel better in both the short and long term when it comes to stress. When it comes to combating and dealing with stress in the long run, it’s important to make sure that for the most part, you are eating a diet which is healthy and balanced.
In order to stay on track, it’s a good idea to make a meal plan for your week and plan ahead to make sure that you have a good selection of these stress-busting foods in your kitchen to make meals and snacks from when you’re feeling like stress-eating. Making sure that the majority of your meals include foods such as lean proteins and leafy green vegetables will not only make you feel healthier overall, but can improve your mental health and stress levels, too.
A good example of a healthy, stress-busting menu would be:
Breakfast: Oatmeal with berries or a fruit smoothie with avocado and berries
Mid-morning snack: Natural yogurt with fruit or a handful of pistachio nuts
Lunch: A whole-grain pasta salad filled with plenty of leafy greens
Afternoon snack: Dark chocolate
Dinner: Grass-fed beef with vegetables
Before bed: Chamomile tea
Of course, you don’t need to stick to this menu – but it gives you a good idea! Remember to exercise good portion control when eating foods such as nuts, chocolate, yogurt or avocado! As the saying goes, you are what you eat – so make sure that first and foremost, you’re filling yourself up with foods which are good for your mental health.
The skin is the largest organ of the body, and is significantly affected by the aging process. Estrogen receptors have been detected on the cellular components of the skin and lower levels of estrogen influence the skin-cell metabolism. Changes in the skin collagen leads to diminished elasticity and skin strength. There is a distinct reduction of collagen production after menopause. Changes in vascularity are found following menopause. Dermal blood flow decreases significantly in postmenopausal women.
Repair functions in skin are regulated by a group of chemicals called 'cytokines'. Included in these are epidermal cell growth factor (ECGF), transforming growth factor (TGF), and angiogenesis factor (AF). AF stimulates the rebuilding of the microvascular system within the skin. TGF and ECGF stimulate rapid cell growth for the replacement of dead or damaged cells.
Free radicals are molecules created by oxidative chemical reactions within the body. These free radicals damage cellular DNA and cause mutations of the skin cells. Free radical damage can be prevented by the use of antioxidants, both internally and topically. Antioxidants attract and bind these free radical molecules, rendering them harmless. Examples of topical antioxidants include vitamins A (retinol), C & E, resveratrol, selenium, and green tea extract.
Premature skin aging can be avoided by preventing excess exposure to sunlight and pollutants, as well as providing skin with the nutrients it needs to repair itself. Provide your skin with the building blocks it needs by maintaining adequate consumption of major antioxidant nutraceuticals.
Nutrition for Aging Skin:
ZINC: Zinc is required for collagen production and elastin synthesis, as well as DNA repair. Zinc is required for the production of certain proteins that remove damaged or mutated tissue as well as for superoxide dismutase, a powerful antioxidant. Great dietary sources of zinc include mushrooms, oysters, lean sources of meat, dairy, green veggies, nuts, & dark chocolate.
COPPER: Copper helps to stimulate the production of collagen and elastin, helps to thicken the dermis, and increases vascularity and oxygenation. Dietary sources include beef, oysters, unsweetened chocolate, potatoes, mushrooms, nuts, & seeds.
SULFUR: Sulfur is a component of the protein Keratin found in nails, hair and skin. Sulfur is essential for the production of collagen and it is required for the production of the connective tissues. Dietary sources include meat, eggs, seafood, allium veggies (e.g. garlic, leeks, onions, scallions, shallots), cruciferous veggies (e.g. broccoli, cauliflower, cabbage, kale, radishes), and whole grains.
Vitamin A: Also known as retinol. A serious lack or excess intake can cause dry, rough skin, among other problems. Good sources come from dairy, eggs, green leafy veggies, and oily fish.
Vitamin C: Known for its antioxidant with photoprotective properties when topically applied. Dietary sources, while not directly linked to photoprotection are potent antioxidants fighting inflammation and oxidative stress. Sources include citrus fruit, peppers, berries, broccoli, brussels sprouts, and potatoes.
Vitamin D: Vitamin D has been shown to reverse skin damage and increase wound healing. While there are a few dietary sources (oily fish, red meat, egg yolks), Vitamin D is primarily produced in the body in response to sunlight, and has been shown to have a beneficial effect on skin repair and hair growth. Those residing in the northern hemisphere often need Vitamin D supplementation.
Vitamin E: Vitamin E is a powerful antioxidant. Experiments show that it may protect against the degradation of collagen, and prevent skin damage by environmental insult and aging.
CoQ10 (Ubiquinone): Internal and topical application of CoQ10 has a beneficial effect of preventing photoaging. CoQ10 penetrates into the top layers of the skin and reduces the level of oxidation. Reduction in wrinkle depth following CoQ10 application has also been shown in clinical trials. CoQ10 prevents oxidative DNA damage and suppresses the degradation of collagen. Dietary sources include oily fish, organ meats, and whole grains.
Lycopene: A carotenoid readily found in tomato paste, watermelon, pink grapefruit, mangos, sweet red peppers, & asparagus. It helps protect the skin against photo (sun) damage and environmental pollutants.
Lutein: A carotenoid found in green leafy vegetables, egg yolks, corn, and durum wheat, that protects the fibroblasts - from which collagen is synthesized, structural framework for tissues is produced, and plays a role in wound healing.
Why Is Healthy Skin Important?
What Is Collagen?
Collagen is a strong, insoluble, and fibrous protein that makes up one third of the protein in our bodies. It is made up of the amino acids glycine and proline. There are numerous different types of collagen (at least 16 types), but 80% to 90% of collagen in the body belongs to types I, II, and III.
The word collagen derives from the Greek word kolla, which means glue. Collagen plays a major role in building your bones, skin, muscles, tendons, and ligaments; it is what holds our body together. When it comes to our skin, collagen makes up the middle layer called the dermis. It helps it feel and look tight, taught, and youthful. Collagen is a key support structure in your skin, with its network of fibres that provides a framework for the growth of cells and blood vessels.
What Happens To Collagen As We Age?
Unfortunately, as we age, our production of collagen (starting in our 30s) naturally decreases (1% per year), and our body makes lower-quality collagen as we age as well. This causes visible signs of ageing such as sagging skin, lines, and wrinkles as well as the weakening of other cartilage-rich areas such as our joints. Unfortunately, there is no way to prevent this inevitable process of ageing.
Other Contributors To Collagen Destruction
How Does Our Body Make Collagen?
All proteins are made up of tiny molecules called amino acids. When you eat protein, your body breaks it down into its individual amino acids. Because of this, eating collagen doesn't directly increase collagen levels inside the body. Instead, it supplies your body with the building blocks needed to create its own collagen.
What Are Common Sources of Collagen?
While the most abundant source of collagen is found in animal foods (beef, pork, poultry, fish, egg whites), collagen can also be found in gelatin, bone broth, and within plant proteins (e.g. legumes, soy, quinoa).
Collagen supplements, as well as the collagen being sprinkled into various food products, is usually derived from the skin, hide, tendons, bones, cartilage, or other connective tissues of cows, pigs, chicken, or fish. Collagen found in supplements has already been broken down, or hydrolyzed (also called collagen peptides), which is why it's thought to be absorbed more efficiently than the collagen in foods.
Whether you ingest a collagen supplement or a steak, the body recognizes it as protein and breaks it down into amino acids in the digestive system.
Many cosmetic products containing collagen, including creams and powders, claim to revitalize the skin and make it stronger. Unfortunately, collagen molecules are too big to be absorbed through the skin, but on the bright side, collagen does have outstanding moisturising effects, so not all is lost.
What Are Potential Benefits Of Collagen Ingestion?
How Does Medical Aesthetics Stimulate Collagen?
Collagen is stimulated naturally by our body as part of the natural healing process. Medical aesthetics uses targeted tissue injury and products to support natural collagen stimulation within the skin.
What Does The Research Say?
There’s an amazing amount of subjective evidence saying collagen is great, but there’s not a lot of science to prove it. As the use of nutraceuticals (including collagen) for skincare has been rising, clinical studies regarding the potential effects of collagen-based dietary supplements on skin are increasing. Preliminary results are promising for the short and long-term use of oral collagen supplements for wound healing and skin aging. ⁶Oral collagen supplements were noted to increase skin elasticity, hydration, and dermal collagen density. It thought that collagen supplements are generally safe, having no reported adverse events.⁶
Oral supplementation with collagen peptides is effective in improving hallmarks of skin aging.⁷ At present, it is impossible to ingest a specific collagen (through meat, plant, or supplementation sources) that individually targets different areas of the body (e.g. joints, skin, nails, etc.). Instead, research supports more generalized improvement of body effects when collagen sources are increased. Essentially, taking in sources of collagen will have a generalized improvement in your joints, nails, hair, and skin.
¹ Bolke, L., Schlippe, G., Gerb, J., & Voss, W. (2019). A Collagen Supplement Improves Skin Hydration, Elasticity, Roughness, and Density: Results of a Randomized, Placebo-Controlled, Blind Study. Nutrients, 11(10), 2494. https://doi.org/10.3390/nu11102494
² Bello, A. E., & Oesser, S. (2006). Collagen hydrolysate for the treatment of osteoarthritis and other joint disorders: a review of the literature. Current medical research and opinion, 22(11), 2221–2232. https://doi.org/10.1185/030079906X148373
³ Proksch, E., Segger, D., Degwert, J., Schunck, M., Zague, V., & Oesser, S. (2014). Oral supplementation of specific collagen peptides has beneficial effects on human skin physiology: a double-blind, placebo-controlled study. Skin pharmacology and physiology, 27(1), 47–55. https://doi.org/10.1159/000351376
⁴ Porfírio, E. & Bernardes Fanaro, G (2016). Collagen supplementation as a complementary therapy for the prevention and treatment of osteoporosis and osteoarthritis: a systematic review. Brazilian Journal of Geriatrics and Gerontology, 19(1):153-164. http://dx.doi.org/10.1590/1809-9823.2016.14145
⁵Wadyka, S. (2020). The real deal on collagen. Can popping a pill or eating foods with collagen improve your skin, hair, nails, or joints? Consumer Reports. The Real Deal on Collagen - Consumer Reports
⁵ Choi, F. D., Sung, C. T., Juhasz, M. L., & Mesinkovsk, N. A. (2019). Oral Collagen Supplementation: A Systematic Review of Dermatological Applications. Journal of drugs in dermatology : JDD, 18(1), 9–16.
⁶ Asserin, J., Lati, E., Shioya, T., & Prawitt, J. (2015). The effect of oral collagen peptide supplementation on skin moisture and the dermal collagen network: evidence from an ex vivo model and randomized, placebo-controlled clinical trials. Journal of cosmetic dermatology, 14(4), 291–301. https://doi.org/10.1111/jocd.12174
Are you considering a cosmetic procedure? Are you wanting to address concerns reflected to you in your mirror and on video conferences since Covid-19 pandemic lockdown? Have you spent hours researching your options on Google websites? Look no further…Read on to gain insights into next steps toward a refreshed and refined appearance.
Our goal at Natural Beauty Medical Aesthetics is to personalize your experience to help you achieve the results you are wanting to see. We provide a complimentary comprehensive consultation to review what we believe is needed to accomplish your goals. We do not provide one-size-fits-all treatments. Everyone is unique and so is the type and amount of recommended treatment/product (e.g tox, injectable fillers, prp, microneedling, chemical peels, etc.). At the end of the consultation, you will have a clear idea of what is recommended for optimal results, along with an itemized cost estimation. We understand that not everyone’s budgets allow for full treatment at one appointment and that’s okay. We will stage out treatment areas so that over time you progress toward your optimum results. Remember though that nothing in medical aesthetics is a ‘one and done’ treatment. All procedures require maintenance to keep the same level of enhancement and polished look.
Highlighting Your Signature Trait and Addressing Areas of Concern
Everyone has a feature or facial characteristic they like most about themselves or that others have noted as particularly striking. We are also all created with some asymmetry and disproportion – No one has naturally perfect features! Social media filters create the illusion that perfection is everywhere, but IT IS NOT! Our role at Natural Beauty Medical Aesthetics is to help highlight areas you love and supporting neighbouring areas of disproportion or asymmetry that may be detracting from your signature features. Progress toward perfection is more realistic. As they say, Rome was not built in a day…nor is facial restoration and refinement.
Aging Effects on our Appearance
As we age (this begins in our 20’s – sorry!), we lose facial volume and collagen (which supports elasticity and skin firmness). The result is drooping, sagging and hollowness. Did you know that we lose about 1% of our collagen each year after the age of 30? This can make us look tired and aged. Customized treatment plans can help restore this volume loss and skin tightness. Our comprehensive treatment plan will outline the areas for treatment, types of product/procedure, and dosages recommended for optimum results. It is then up to you!
Cost versus Investment
I always get questions about cost for procedures, often with a focus on product cost per unit or syringe. The fact is that you are investing in medical treatments on a canvas you wear every day! Everyone invests in accessories – jewelry, handbags, seasonal clothes, shoes, etc. How much do you spend on these accessories? How much do you invest in makeup to cover your so-called flaws? What if you reinvested that financial resource into high grade aesthetics treatments and medical grade skincare? You show your face (and neck and décolletage) everyday, so why not invest in your face like you do your expensive foundation pieces. You save for these right?! So instead why not save for your medical aesthetic procedures and skincare.
The Importance of Skincare
Talking about skincare, this investment is so very important. Do you go to the orthodontist and invest thousands of dollars on that perfect smile and then stop brushing your teeth? Nope, I doubt that! So why would you invest in medical aesthetic treatments and then cheap out on grocery store skincare? Don’t get me wrong, there are some great cosmetic grade products out there, but if you want to help stabilize that collagen degradation and refine that skin crepiness, tone or pigmentation changes, consider investing in medical grade skincare. Unlike cosmeceuticals (typically purchased at stores), medical skincare must go through rigorous research (like all pharmaceutical grade medications) before being approved by Health Canada. Medical grade skincare offers greater amounts of active ingredients that are high grade and, like prescription grade medications, are only available through regulated health professionals (e.g. physicians and nurse practitioners). This leads to consistently predictable results, often quicker than cosmeceuticals can offer.
Contact Us for Your Complimentary Consultation Today
So, are your ready to invest in your most valuable assets that everyone sees every day? The best way to find out more about the benefits of customized medical aesthetic treatments and skincare is to make an appointment with Cindy at Shear Bliss Salon & Day Spa. Cindy will be happy to review your goals and strategize a treatment plan that will optimize your features and restore lost structure so that you can look and feel your best! Contact us today to book your consultation. See you soon!
Cindy is an experienced RN(NP) residing in Southern Manitoba, Canada, with a passion to support her patients looking and feeling their best at every age. This blog is to support patients in gaining knowledge about skincare, medical aesthetics procedures, and health & wellness practices. It is her goal to share the knowledge she gains from continuous reading of research, and regular continuing professional development sessions. Pursuit of personal and professional growth is paramount to Cindy and she loves to share this learning with her patients.