All of us want beautiful hair, skin, and nails. Shiny hair, smooth skin, and strong nails represent youth and vitality. There are many supplements on the market that promise fast and effective results. In addition to supplements, what else can you do to keep your hair, skin, and nails healthy? Luckily, there are many things we can do every day to promote the growth and strengthening of our hair, skin, and nails. In this article, we will explore various options to keep your hair, skin, and nails looking young and healthy.
1. Supplements
Supplements for hair, skin, and nails commonly contain nutrients such as antioxidants vitamins A, C, and E, Coenzyme Q10, biotin, manganese, selenium, and fatty acids. Deficiencies in these nutrients are uncommon, but if present, they can cause a wide range of hair, skin, and nail changes. For example, insufficient vitamins A and E can lead to rough and scaly patches on the skin, while a biotin deficiency can cause eczema and hair loss. Though uncommon, deficiencies can happen. Long-term antibiotic use or anti-seizure drugs can lead to biotin deficiencies. Hyper- or hypothyroidism can cause hair loss and dry hair. Iron deficiency anemia, a relatively common condition in women, can lead to brittle nails.
One mistake people make when supplementing for their hair, skin, and nails are consuming too much of one vitamin or taking unnecessary supplements. Our bodies function in an intricate balance of nutrients, and taking an excess of one vitamin may lead to the depletion of another. Your body is also usually very good at getting rid of whatever it doesn’t need, meaning you will be peeing out expensive vitamins and minerals. A multivitamin that provides 100 percent of your daily essential vitamins and minerals is often recommended. Do your research when choosing a supplement, and ensure it contains good quality ingredients from a trusted source.
2. Eat Well
A well-balanced diet full of vegetables, fruits, and good quality protein is essential for overall health. Ideally, get about 20 percent of your daily caloric intake from protein (especially lean protein such as fish, poultry, beans, and legumes), 20-30 percent from healthy fats (such as olive oil, nuts, and avocados), and 45-50 percent from carbohydrates (fruits and veggies count here!). A healthy diet can also do wonders for your hair, skin, and nails.
Essential nutrients for skin health include vitamins A, C, E, and D, and zinc, selenium, and copper. Your hair is made primarily of protein, so eating enough protein is necessary to keep your hair healthy. Protein is also essential for skin growth and repair. Healthy fats, such as avocados and cold-water fatty fish, provide hydration for your hair, skin, and nails. Foods that are essential for healthy hair, skin, and nails include salmon (vitamin D and omega-3 fatty acids), eggs (biotin), leafy greens, sweet potato, nuts, avocado, oats, tomatoes, berries (antioxidants), dark chocolate, red and yellow bell peppers.
You can eat many amazing foods to promote your health, but what about the foods you want to avoid? One big one is inflammatory foods. When you consume inflammatory foods, an inflammation cascade is triggered in the body, manifesting as skin disorders. While some allergies can lead to obvious reactions, such as a breakout of a rash or hives, more subtle allergies may present as chronic skin disorders such as eczema, psoriasis, rosacea, or even skin aging. Dairy and wheat are common inflammatory foods and may be worth minimizing or avoiding to see how your skin reacts.
One important thing to note about nutrition and your hair, skin, and nail health is the risk of dieting. Low-calorie or low-carbohydrate diets can sometimes thin and break hair strands. When deprived of nutrients, your body will direct the energy from the calories you are eating to vital organs and tissues in the body. You may not have enough energy to support functions such as hair growth when you are on a restricted diet.
3. Be Gentle with Your Hair
Hair dye can be extremely damaging to hair. Semi-Permanent hair dye is less damaging than permanent, and there are many more natural options today. Try to limit your use of blow dryers, flat irons, and even hairstyles like tight ponytails.
4. Don’t Bite Your Nails
Nail-biting is very common and often a coping mechanism for stress. If you bite your nails, keep them trimmed short. You may try a clear, bitter-tasting nail polish to deter you from biting.
5. Keep Your Skin Moisturized
Dry skin is irritating and doesn’t look great. You may want to wear cotton-lined gloves while washing the dishes, moisturize your hands daily, and use a moisturizing soap. Ensure you moisturize your entire body regularly, and take shorter, lukewarm showers to protect your skin’s natural oils. If you have a humidifier, keep the air in your space between 30 and 50 percent humidity. Smoking damages your skin, so if you smoke, start to work at quitting.
6. Protect Yourself From the Sun
Prolonged exposure to the UV rays from the sun can cause premature wrinkling, skin sagging, dark spots, and skin coarsening. Limit your time in the sun and use a broad-spectrum sunscreen of at least 30 SPF daily.
7. Drink Enough Water
Hydration is key for healthy hair, skin, and nails. Chronic dehydration can lead to dry, itchy skin and even signs of aging. Consume enough water daily; if you find this challenging, try adding lemon or infusing your water with fruit and herbs. Remember, you need even more water if you live in a hot climate and exercise.
8. Manage Your Stress
Last but certainly not least is the effect of stress on your skin and hair. Think about when your skin breaks out. Is it usually during a stressful period? Stress can trigger inflammation in the body, leading to inflammatory skin conditions such as acne, eczema, rosacea, and psoriasis. Chronic stress can even age the skin faster and increase your risk of skin cancer. Stress has also been linked to countless other conditions and diseases. Find what works for you to manage your stress better. Some ideas include mindfulness, meditation, yoga, exercise, sports, art, music, dance, time with friends and family, time in nature, and spending time with animals.
We hope this article provided you with new information and inspiration to make some dietary and lifestyle changes for your hair, skin, and nails and your overall health.
