How To Boost Hair, Skin And Nail Health – Diet And Home Remedies
How To Boost Hair, Skin And Nail Health – Hair, skin and nails products. Walk down the aisle of your local pharmacy and you’ll notice that these three products are grouped together.
Likewise, if you’ve ever complained about dull skin, you may have noticed that your hair and nails are also dull. Have you ever wondered why this happens?
Shiny hair, radiant skin, and strong nails are often seen as outward symbols of health. But that’s not all.
“You may have heard that the skin is the largest organ in the body. Well, along with the skin, hair and nails are part of the integumentary system,” says Elizabeth Rimmer, founder and director of London Professional Aesthetics.
He says all three have one thing in common: keratinocytes.
“Keratinocytes grow from stem cells and produce and store keratin, the protein that makes our skin, hair and nails not only tough, but also waterproof,” says Rimmer.
Now that you know the connection, how can you improve the health of your hair, skin and nails? Read on for details.
Can diet improve hair, skin and nail health?
You may have heard the expression “you are what you eat”. When it comes to the health of your hair, skin and nails, there may be some truth to this statement.
A 2019 study found a link between micronutrient deficiencies and skin abnormalities in hair, skin and nails. Skin abnormalities may include:
- Other skin diseases
In particular, the researchers said that poor intake or low absorption of certain vitamins and minerals may be to blame.
These vitamins and minerals include:
- B vitamins
- Fat-soluble vitamins such as A, E, and K
- Essential fatty acids
Likewise, a 2017 study concluded that various types of nutritional deficiencies can cause hair loss.
“The layers of the skin are connected by a large vascular network, and our hair follicles and roots are also fed by blood, which we want to enrich with nutrients,” explains Amir Sadri, MD, consultant plastic surgeon at Great Ormond Street. . .Hospital.
This direct connection to the bloodstream means that the skin and hair are often the first places to see nutritional deficiencies.
Sadri says that any factor that affects the hair also affects the nails. “That’s because they’re both made of keratin,” he explains.
What Diets Can and Can’t Do?
A healthy diet can improve the health of your skin, hair and nails. However, the importance of diet cannot be overstated as other factors will always play a role.
These factors include genetics, general health, and age.
However, Rimmer believes there are several ways to keep your hair, skin and nails healthy through diet.
- Eat a varied diet with lots of colors and textures
- Increase protein and iron intake
- Limit alcohol consumption
- Limit sugar intake
- Prioritize healthy fats over processed and saturated fats
The best is a balanced diet that contains lots of color and texture. He also says that increasing protein and iron intake is important.
“Protein helps in the generation of new cells and is useful as an all-rounder,” he explained.
“Iron is another building block of the integumentary system and is abundant in red meat. If you’re a vegetarian or vegan, enrich your diet with legumes (beans and lentils) to get the recommended daily allowance, Rimmer suggests.
However, it is important not to take iron supplements without first talking to your healthcare provider. Iron supplements can cause constipation and, more rarely, iron poisoning.
As for the foods and drinks you need to limit?
“Drinking too much alcohol and eating highly processed, sugary, and fatty foods is bad for your skin, hair, and nails,” says Savas Altan, cosmetologist at Clinica Vera. “Over time, alcohol consumption can cause dry, brittle, brittle hair and excessive hair loss.”
Additionally, Altan says that excess sugar in the diet can contribute to the breakdown of collagen and elastin in the skin. This can lead to a long-term loss of firmness and elasticity, causing sagging and wrinkling of the skin.
Does sleep affect the health of your hair, skin and nails?
We know that a good night’s sleep is good for your energy levels, but is a good night’s sleep good for your hair, skin, and nails?
A 2015 study examining the impact of chronic poor sleep quality on skin health and aging found that those who slept well had significantly lower rates of skin aging.
Meanwhile, a 2019 study of forty people supports the hypothesis of a possible link between sleep quality and acne.
“While you sleep, your body is busy fixing itself,” says Rimmer. “Collagen production increases, peaking in the early hours of sleep.”
However, lack of sleep can affect your hair, skin, and nails.
“You could argue that hair, skin, and nails are the last to benefit from lifestyle factors,” says Rimmer. “They will also be the first to get worse from lack of sleep.”
Sleep And Stress Hormones
Sadri added that lack of sleep can increase levels of the stress hormone cortisol, which prevents our bodies from repairing themselves at night. In turn, this can cause brittle nails, skin inflammation, and affect hair growth.
You may have been told to get seven to nine hours of sleep a night. However, Rimmer says that sleep needs can vary from person to person, so you may feel like you need less or more.
Home Remedies For Hair, Skin And Nail Health
If you sleep well and eat well, what else can you do to improve the condition of your hair, skin and nails? There are many home and salon solutions that you can try.
For The Hair
Rimmer recommends looking for products that may contain ketoconazole.
“It’s an ingredient in shampoos used to treat fungal infections, but it can also be helpful for people with thinning hair,” she says.
It is usually prescribed as a first line supplement to help with hair loss. There are studies that show the thickening of the hair shaft and the amount of hair” when using it.
Sadri also recommends looking for products with the following ingredients:
- Rosemary oil
- Vitamin A
- Vitamin C
- Vitamin E
According to her, they keep the scalp healthy and nourish the hair follicles.
Avoid To Sulfates
They are often found in shampoos and are used to create lather. According to Rimmer, they can irritate the scalp and negatively affect hair growth.
For The Skin
“Basic skin care includes a facial cleanser that you use morning and night for a full minute, rinse with warm water, and pat dry with paper towels to remove sebum and impurities,” says Rimmer.
The products that she uses mainly depend on her skin type. However, Rimmer says that every skincare routine should contain an SPF. She says an oil-free SPF should be used every day, regardless of the weather.
Finally, Rimmer recommends retinol, a vitamin A derivative that smoothes skin texture and improves uneven skin tone.
Avoid To Oils
The oil is a popular ingredient in skin care products. However, Rimmer believes it’s best avoided if you have acne-prone skin.
“I know there are a lot of celebrities who support the use of the oil, but I don’t care,” she said. “In my opinion, this only increases the possibility of acne and pigmentation problems and does not benefit the health of the skin.”
“Constant exposure to weather and water (not to mention soap ingredients and alcohol) can dry out and break cuticles,” says Rimmer.
Your advice? Massage a drop of paraben-free nail oil into cuticles. “It helps reduce trauma and the temptation to touch those hard, dry patches of skin,” he explains.
If he’s looking for a versatile drink, Rimmer says a nighttime collagen supplement can help his hair, skin, and nails at the same time.
Avoid To Applying Nail Polish Without Stopping
“I always recommend giving your nails a regular break from nail polish, whether it’s gel or regular,” advises Rimmer. “Giving your nails time to be exposed will give you healthier nails.”
For The Hair
At the salon, Sadri advises contacting her stylist for a keratin-containing procedure.
“Keratin is a type of protein that helps strengthen hair, preventing breakage, heat damage, and frizz,” she explains. “Leaves hair soft and silky.”
For The Skin
For firmer, more youthful skin, Rimmer recommends microneedling.
“Using a device with tiny hair-like needles designed to pierce just the surface of the skin is one way to get the skin to produce more collagen and elastin,” she explains.
“Many treatments will include a vitamin serum that will be pressed into the skin while the device is operated around the face.”
Rimmer believes that a luxurious and casual manicure is the best gift you can give.
“Find a salon that offers a medical pedicure for the best manicure that’s gentle and delivers results,” she advises.
Condition Of Hair, Skin And Nails
Here are some examples of conditions that affect the health of hair, skin, and nails:
- Beau’s lines
- Yellow Nail Syndrome
If you have any of these or other conditions that affect your hair, skin, and nails, it’s a good idea to consult your doctor before using any new treatment.
“All of these conditions are potential indicators of an underlying disease and require an investigational medical examination and treatment plan provided by a healthcare professional,” Rimmer said.
The health of your hair, skin, and nails can be affected by a variety of lifestyle factors, including nutritional deficiencies and poor quality sleep.
Good news? A balanced diet and a good night’s sleep can improve the health of your hair, skin, and nails.
If your goals are shiny hair, radiant skin, and strong nails, there are plenty of treatments you can try at home or in the salon.