How many times have our nails hung on our knit sweaters, or
chipped for opening a can of Coke? How many times at work when you are too
delved in your office typing on your laptop and, out of nowhere, you notice
your yellow nails with white marks on it? How many of you spends a fortune on their
nails and yet nothing seems to make them look any healthier but hiding them
beneath 3 coats, minimum, of nail polish?
Are you tired of whining to your friends about how awful, if
not ugly, your nails look? Want to save, once and for all, your monthly nail
salon expenses and get those new boots you have been eyeing for a while now? Don’t
we, girls, wish for the perfect nails- chip free, shiny, white half-moon beds, and
long with healthy pink skin underneath? No problem, I’m going to take you step
by step to help you achieve this perfection.
Now, the main ailments I believe are the main cause of
unhealthy nails, usually, is nutrition. If you include healthy nutrients in
your daily diet, I ensure you will say goodbye to most, if not all, of your
nail problems.
Essential nutrients you must include in your daily
regimen:
Almonds and Walnuts:
Loaded with omega-3 essential fats, which provide the fatty acids your nails need to stay strong and prevent splitting. Sprinkle half a handful of nuts over your salad or stir-fry or mix into yogurt to get an omega-3 boost.
Loaded with omega-3 essential fats, which provide the fatty acids your nails need to stay strong and prevent splitting. Sprinkle half a handful of nuts over your salad or stir-fry or mix into yogurt to get an omega-3 boost.
Carbohydrates:
Increase whole grains (brown rice, rye, oats, barley,
buckwheat and quinoa) fresh fruit and vegetables. Whole grain with Iron is
essential for healthy nails, skin colour, and hair growth. Whole grain or 100
per cent whole wheat bread or pasta are good sources of iron. Additional iron
sources include meats, eggs, dark leafy vegetables and legumes.
Fats:
Avoid all sources of saturated fat, including red meat and
unfermented dairy foods, as these tend to be inflammatory. Increase essential
fatty acids from nuts, seeds (pumpkin, sunflower, sesame) cold pressed oils and
oily fish (mackerel, salmon, tuna, herrings, pilchards and sardines). Examples
of healthy fats are butter, olive oil, coconut oil, nuts, seeds and avocados.
The health of every cell membrane in your body is dependent on the fats in your
diet. Eating a fat-free or low-fat diet can lead to poor nail and hair growth.
Make sure you include a healthy fat at every meal and snack.
Proteins:
Reduce red meat, non-fermented dairy products and all
sources of protein attached to saturated fats, processed meats etc. Ensure
sufficient high quality protein from skinless chicken and turkey, fish, pulses,
chicken, egg whites, low-fat dairy products, soy,
occasional lean red meats, legumes and lentils. Your nails are composed of
laminated layers of a protein called keratin, which is also found in your hair
and skin. Women need an average of 4 to 6 ounces of protein per meal while men
need approximately 5 to 7 ounces per meal.
Fibers:
Include fiber both soluble and insoluble to ensure effective
removal of toxins and to provide a healthy gut environment. This includes
beans, lentils, pulses, oat bran and prunes.
Fluids:
Avoid excess alcohol, stimulating drinks such as coffee or
tea, sugary soft drinks, carbonated drinks all of which are dehydrating. Drink
two litres of water daily — taken away from meals and sipped slowly to avoid
stress on the kidneys. For variety drink diluted fruit juices, organic
vegetables juices and herbal teas.
VITAMIN A AND BETA-CAROTENE (VIT A)
Liver, butter, cheese, eggs. (Beta-Carotene): Sweet potato,
carrots, dried apricots, buckwheat, and dark green vegetables.
B-COMPLEX
Eggs, game, poultry, pumpkin seeds, blackstrap molasses,
wheat germ, and brewer’s yeast.
B6
Avocados, bananas, carrots, lentils brown rice, tuna,
shrimp, and salmon.
BIOTIN
Egg yolks, liver, brown rice, whole grains, and legumes.
VITAMIN E
Wheat germ oil, nuts and seeds, fish, eggs, avocados, green
vegetables.
Dairy products, eggs, nuts and seeds, pulses, dark green
leafy vegetables.
SELENIUM
Organic meat, fish, muscle meat, whole grains, dairy, fruit,
onions, garlic, nuts & seeds.
ZINC
Oysters, liver, brewers yeast, eggs, whole grains, pumpkin
seeds, mushrooms.
ANTIOXIDANT COMPLEX
Red, orange and yellow fruit and vegetables, red berries,
blueberries, blackberries, red grapes, dark green leafy vegetables, avocados.
SULPHUR AMINO ACIDS
Beans, eggs, fish, garlic, lentils, onions, and yoghurt.
ESSENTIAL FATTY ACIDS
Richest food source: Cold water fish, nuts, seeds and cold
pressed vegetable oils.
Additional Supplements: Perfectil (hair, skin and nails
nutrient) one tablet a day; fish oil tablets (Omega 3) and take at least 3000
mg of high-quality fish oil per day; GLA, Add 600 mg of GLA daily.
Nail care techniques:
Another reason that may be damaging your nails that maybe
you didn’t notice is you nail care technique (aka manicuring). If you follow
the right care method, your nail won’t be suffering anymore.
Trimming:
Trim your nails, then file from the corner of your nail to
the center of your nail. If your nails are short or you want to grow them
out, just file them. Don't be too rough; you don't want to break your nails or
make the nails jagged. Don't file your nails back and forth, it is not good for
your nails. If you want to keep your nails short, do not file them all the way
to the length you like-nail files are made to buff them out, not to decrease
their height. To do so, use nail clippers and then file them after you have
reached the height that suits you.
Buffing/Filing:
Don't be too rough. Don't file your nails back and forth, it
is not good for your nails. File them in one direction instead. No side filing.
Manicure soaking:
After clipping and trimming, soak your nail in a mix combination
of olive oil and sugar, with equal portions, and rub all over your hands (or
feet for that matter), between fingers and around nails for about 30 seconds. Sugar
acts as a natural scrub to your skin, rubbing away all those dead skin cells. Wash
your hands with lukewarm water and dry them with a soft towel. Apply a rich
moisturizer, like Eucerin or any lotion by Bath & Body Works.
Cuticles:
Push back your cuticles gently with an orange stick, metal
cuticle pusher or rubber tipped cuticle stick. Better use the rubber or wood
tip than metal as the metal harms and dries the nail bed (cuticle area). Don’t
cut or trim the extra cuticle, just push it in with an orange stick, trimming
it will only makes things worse. However, you can GENTLY trim them with a
cuticle clipper if necessary but don't over clip which could lead to infection
(once a month maximum). Clip off any hang nails, don't rip them off.
Nail polish Remover:
Use an Acetone-Free formula, to decrease the damage the nail
polish remover may cause. However, No matter what kind of polish remover you
use, it's going to have a drying effect on the nail area and cuticles.
If you do your manicure at a salon, it’s needless to say the
salon and their tools should be clean and tidy, with linen and towels changed
between clients. Better go with your tools, just in case.
Nail polish:
Base coat:
To avoid nail polish color stains and prevent harmful components in the polish from affecting your nails.
To avoid nail polish color stains and prevent harmful components in the polish from affecting your nails.
Color:
Wait at least 20 minutes in between coats (yes that is too long, but better be safe than sorry). Choose a non-toxic formula that is 3-free (Formaldehyde, toluene, and DBP) or 5 Free Nail Polish (Dibutyl Phthalate, Toluene, Formaldehyde, Formaldehyde Resin, and Camphor). For that, I use Deborah Lippmann, Mavala, OPI, Chanel, Essie, Julep, Dior, Butter London, Nars, Zoya, Sally Hansen, Revlon, and Orly (still contains toluene) nail polishes.
Wait at least 20 minutes in between coats (yes that is too long, but better be safe than sorry). Choose a non-toxic formula that is 3-free (Formaldehyde, toluene, and DBP) or 5 Free Nail Polish (Dibutyl Phthalate, Toluene, Formaldehyde, Formaldehyde Resin, and Camphor). For that, I use Deborah Lippmann, Mavala, OPI, Chanel, Essie, Julep, Dior, Butter London, Nars, Zoya, Sally Hansen, Revlon, and Orly (still contains toluene) nail polishes.
Top coat:
To protect your nail from the outside environment (pollution, dust, water, dry weather… etc) from harming your nails, and also to make your color stay longer without fading or chipping.
To protect your nail from the outside environment (pollution, dust, water, dry weather… etc) from harming your nails, and also to make your color stay longer without fading or chipping.
Lifestyle
Recommendations:
Stress:
Identify any areas of stress in your life. Allow time to
relax. Start relaxation/yoga classes, fill your bath tub with aromatheraputic
oils (like lavander) after a long day at work and let yourself go and relax.
Exercise:
Hit the Gym, start aerobic exercise, cycle, or even
run around your block. This is important for maintaining circulation to the
skin, scalp and digits.
Toxicity:
Avoid as many toxins as possible, whether inhaled,
ingested or absorbed through the skin. A high level of body toxicity puts a
strain on the skin as an organ of elimination.
Finally, Nails grow about one-tenth of a millimeter a day,
which means that it takes a fingernail about four to six months to fully
regenerate. So, be patient, it will take time until you notice any results.
But, it’s totally worth the wait. Healthy nails appear smooth, without ridges
or grooves. They are uniform in color and consistency and free of spots or
discoloration.
P.S. I do not have a
PHD neither am I a dermatologist, so before taking any supplements or trying a
new diet, please consult your physician.
Photos are compiled over the internet.
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