Isla Bennett
Strong and healthy nails are an indicator of good health, but sometimes our nails need a little extra help. There are several ways to strengthen your nails, from making dietary changes to using nail care products. Nails are made of a protein called keratin, so it's important to ensure your body has enough. A balanced diet rich in vitamins and minerals is vital for healthy nails. Biotin, found in eggs, almonds, and avocados, promotes nail growth and strength. Vitamin E, found in spinach and nuts, helps repair damaged nails, and iron, found in red meat, lentils, and leafy greens, prevents brittle nails. In addition to diet, hydration is key to maintaining nail moisture. Drink plenty of water and consider using natural oils like coconut oil or almond oil to maintain nail and cuticle health.
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What You'll Learn
Keep nails short to avoid breakage
Keeping your nails short is a great way to avoid breakage and allow them to build up strength. Shorter nails are less prone to breaking, and you can also take this opportunity to improve your filing technique. Filing your nails in a back-and-forth motion can weaken them, so it is recommended to file them gently in one direction only. This will help prevent splitting.
It is also important to consider the tools you are using on your nails. An acetone-based nail polish remover can be harsh on nails, causing dryness, peeling, splitting, and white marks. Instead, opt for an acetone-free nail polish remover, and always follow with a moisturising hand cream or natural oil, such as coconut oil or almond oil.
If you are a fan of acrylic nails, it might be worth taking a break from them. Frequent acrylics can cause your nails to peel, which weakens them over time.
While keeping your nails short, you can also focus on improving your nail health from the inside out. Drinking enough water is essential for nail health, as without adequate moisture, nails can become brittle and break and peel easily. A diet rich in vitamins and minerals is also vital for healthy nails. Biotin, found in eggs, almonds, and avocados, promotes nail growth and strength. Vitamin E, found in spinach and nuts, helps repair damaged nails.
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File nails gently in one direction
Filing your nails is an essential step in nail care. It is recommended to file your nails gently in one direction, as filing back and forth can cause stress and damage to the nail bed, leaving sharp and jagged edges. Filing in one direction helps to even out the surface of the nail, preventing tears and snags. This technique is especially important if you are using a coarse grit file, as finer grit files are less likely to cause ragged edges.
When filing, it is crucial to be aware of the file angle against the edges of your nail. Hold the file at a slight angle, leaning more towards the underneath of your nail, rather than tilting it inwards towards the top. This will help you achieve a softer edge and prevent sharp nails.
Some people prefer to use a glass file, as they create a softer edge and are less likely to cause damage to the nail. You can also use a normal emery board, as long as the grit is not too coarse. A grit of 180 or higher is suitable for natural nails.
Additionally, it is important to buff your nails in both directions to get rid of any sharp edges. This will ensure your nails feel smooth and rounded.
While filing in one direction can help create a smoother finish, there is conflicting evidence regarding its impact on nail strength. Some people claim that it prevents peeling and breaking, while others argue that it makes no difference. Ultimately, the most important factor in nail care is keeping your nails well-hydrated and maintaining a healthy lifestyle.
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Avoid acetone-based nail polish removers
While some people prefer acetone-based nail polish removers for their effectiveness and speed, they can be harsh on your nails. Acetone can cause dryness, peeling, splitting, and white marks on your nails.
Acetone-based nail polish removers can be very drying, and dry nails are more prone to breaking and peeling. This is because nails without adequate moisture become brittle and can break and peel easily.
To keep your nails strong and healthy, it is important to ensure they are well-hydrated. You can do this by using a moisturising hand cream or nail oil after removing nail polish. Nail oils, such as jojoba oil, can help to keep the layers of keratin bonded together and prevent peeling.
In addition to keeping your nails moisturised, you can also take other steps to protect them from water damage. Water is one of the worst chemicals for our nails as it can penetrate the nail plate and cause delamination. To prevent this, you can apply a base coat to your nails, even to the underside of the free edge, to create a barrier that prevents water from getting in.
By avoiding acetone-based nail polish removers and focusing on hydration and protection, you can help keep your natural nails strong and healthy.
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Moisturise nails with hand cream or natural oils
Keeping your nails moisturised is a great way to ensure nail strength and health. Moisturising your nails can be done with hand cream or natural oils, or a combination of both.
Hand creams
Hand creams are a great way to keep your nails moisturised and can be used as a quick and easy solution. You can use your favourite hand cream, but ensure it is nourishing and softening. Aveeno hand creams are a great option as they are lightweight and nourishing, and they last through hand washing. J.R. Watkins lemon cream hand cream is another popular option, with a pleasant scent.
Natural oils
Natural oils are an effective way to moisturise your nails and promote nail growth. Oils such as olive oil, avocado oil, flaxseed oil, argan oil, and jojoba oil are all great options. Jojoba oil is particularly beneficial as it is easily absorbed due to its molecular structure, which is similar to the sebum our bodies produce. You can use a high-quality jojoba-based nail oil or pure jojoba oil. Oils can be applied with a pen or a small amount can be used overnight.
Combining hand creams and oils
Some people find that using both hand cream and oil provides the best results. You can use your favourite hand cream and a jojoba oil, applying the oil twice a day. You can also use a wax or oil-based balm, such as a cuticle balm or hand salve, for extra hydration.
Other tips
For an intensive treatment, you can soak your fingertips in warm olive oil for 15-20 minutes, dry your hands, and then cover them with gloves overnight. This can be done twice a week for the best results. Additionally, always ensure you are staying hydrated by drinking enough water, as this will help your nails retain moisture and stay strong.
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Eat a nutrient-dense diet with vitamins, minerals and protein
Eating a nutrient-dense diet that includes a variety of vitamins, minerals, and protein is essential for maintaining strong and healthy nails. Nails that are dry, cracked, or brittle can indicate a lack of proper nutrition.
Firstly, ensure you are consuming enough protein, as it is vital for boosting keratin production. Keratin is a structural protein that makes up the majority of your nails. Include a variety of animal and plant-based sources of protein in your diet, such as lean meats like chicken and turkey, fatty fish like salmon, and plant-based sources like quinoa, tofu, beans, legumes, and nuts.
In addition to protein, focus on incorporating a variety of vitamins and minerals into your diet. Biotin, also known as vitamin B7 or vitamin H, is a B-complex vitamin that has been shown to have a positive impact on nail health. It promotes healthy cell growth and aids in the metabolism of protein-building amino acids, which are essential for nail growth. Foods rich in biotin include eggs, nuts, seeds, avocados, and sweet potatoes. Vitamin C is another crucial nutrient, as it is necessary for the production of collagen, a protein that provides strength and structure to your nails. Include citrus fruits, strawberries, bell peppers, and broccoli in your diet to boost your vitamin C intake.
Minerals such as magnesium and zinc are also important for nail health. Vertical ridges in your nails may indicate a magnesium deficiency. Include a variety of magnesium-rich foods in your diet, such as dark green leafy vegetables, peanuts, seeds, and beans. A zinc deficiency can cause white spots on your nails and slow their growth, so be sure to incorporate zinc-rich foods like oysters, beef, pumpkin seeds, and chickpeas.
Overall, a balanced diet that includes whole, nutrient-dense foods, and a variety of vitamins, minerals, and protein sources will help support the growth, formation, and strength of your nails.
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Frequently asked questions
A diet rich in vitamins and minerals is vital for healthy nails. Include biotin, found in eggs, almonds, and avocados, to promote nail growth and strength. Consume vitamin E, found in spinach and nuts, to repair damaged nails. Finally, eat iron-rich foods such as red meat, lentils, and leafy greens to prevent brittle nails.
Keep your nails well-oiled to prevent peeling. Use natural oils like coconut oil or almond oil to maintain hydrated cuticles and nails. Additionally, consider using cuticle oil that is jojoba-based, as it can penetrate the nail plate more easily.
Opt for organic nail care products that are free from harsh chemicals, such as sulfates, parabens, and synthetic fragrances. Avoid nail polish removers containing acetone, as they can dry out your nails. Instead, use acetone-free removers.
Mix one tablespoon of lemon juice with three tablespoons of olive oil. Warm the mixture and soak your nails for 10-15 minutes. Repeat this remedy once a week. Alternatively, you can make a paste with baking soda and water and gently scrub your nails with it once a week.
