Sophia Delgado
Having healthy, beautiful nails is an integral part of a neat, pulled-together appearance. However, achieving this can be challenging due to various factors that affect nail health. These factors include thyroid function, nutrient deficiencies, certain medical conditions, and even something as simple as too much or too little moisture. To grow strong, healthy nails, it is important to address any underlying health issues and practice proper nail care. This includes maintaining a healthy diet, keeping nails clean and dry, using appropriate manicure tools, and moisturizing the hands and nails. Additionally, supplements such as biotin and collagen have been shown to improve nail growth and strength.
| Characteristics | Values |
|---|---|
| Diet | A well-balanced diet full of fresh fruits and vegetables, lean sources of protein, adequate carbohydrates, and plenty of healthy fats |
| Water | Aim for 8-10 glasses of water daily |
| Vitamins and Minerals | Take a B vitamin supplement, multivitamin with minerals, or collagen supplement |
| Nail Care | Keep nails dry and clean, trim straight across, moisturize hands and nails, avoid biting nails or cutting them too short |
| Medical Conditions | Weak nails may be a sign of thyroid issues, nutrient deficiencies, autoimmune conditions, kidney problems, fungal infections, diabetes, or other chronic conditions |
| Nail Polish | Avoid frequent use of gel polish or nail polish remover with acetone, as these can weaken nails |
| Manicures | Avoid frequent manicures and pedicures, as these can expose nails to chemicals and increase the risk of infection |
| Cuticles | Leave cuticles alone, as they protect nails from fungus and bacteria |
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What You'll Learn
Keep nails dry and clean to prevent bacteria
Keeping your nails clean and dry is essential for preventing bacteria and nail infections. Nails are a breeding ground for bacteria, with dirt, germs, and even disease-causing pathogens living under the fingernails. To prevent this, it is crucial to scrub the underside of your nails with soap and water each time you wash your hands. Ensure you get soap and water under your nails and consider using dish soap or job-specific hand soap to effectively remove grease and dirt.
It is also important to keep your nails short and trim them regularly. Long nails can accumulate more dirt and bacteria, increasing the risk of infection. Additionally, avoid biting or chewing on your nails, as this can introduce bacteria into your mouth and nails.
When washing your hands, pay attention to your nails and ensure they are thoroughly cleaned. You can use a nail brush to scrub underneath your nails, but make sure to wash and air-dry the brush afterward to prevent bacterial accumulation. After washing your hands, dry them thoroughly, as moisture can soften the nails and increase the risk of infection.
To maintain nail health, it is also recommended to wear gloves when performing tasks such as cleaning or washing dishes. This will protect your nails from excessive water exposure, which can weaken and damage them. By following these steps, you can effectively keep your nails clean and bacteria-free, contributing to overall nail health and hygiene.
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Eat a well-balanced diet with plenty of protein
Eating a well-balanced diet with sufficient protein content is essential for maintaining strong, healthy nails. Nails are made of a protein called keratin, and a protein-rich diet helps support their strength, growth, and repair. Consistency is key when it comes to improving nail health through diet, and results become visible with sustained dietary changes.
Protein deficiency can lead to brittle and weak nails. To prevent this, ensure that you are eating a nutrient-dense and varied diet with sufficient protein content. The Recommended Dietary Allowance (RDA) for protein for the average adult is about 0.8 grams per kilogram of body weight. However, this may vary depending on your activity level and overall health. For example, athletes, people with certain medical conditions, vegetarians, or vegans might benefit from protein supplements to meet their increased protein needs.
Complete proteins, which contain all the essential amino acids, are found in animal products like meat, dairy, and eggs. In contrast, incomplete proteins, which lack one or more essential amino acids, are found in plant sources like nuts, beans, and grains. However, it is a myth that you need to combine beans and grains to create a complete protein profile. As long as you are consuming enough calories, protein, and other essential nutrients, your body will combine and recycle amino acids during the digestion process.
In addition to protein, other nutrients are also important for nail health. For example, vitamin C is crucial for collagen synthesis, which provides structure to our nails. Without adequate vitamin C, the body cannot store or form collagen effectively. Therefore, it is important to eat a well-balanced diet that includes a variety of protein sources and supporting nutrients to maintain strong and healthy nails.
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Take supplements like biotin and collagen
Biotin is a form of vitamin B7 that helps enzymes break down fats. It can be found in foods such as salmon, avocado, sweet potato, pork, nuts, and seeds. Biotin supplements are also available in the market. Biotin deficiency may cause brittle hair and nails, so some people believe that biotin supplements may support nail health. However, there is a lack of evidence that these benefits extend to people without a biotin deficiency. For instance, in a German study that evaluated 45 people with severe nail problems, 2.5 milligrams of biotin daily for several months benefited everyone, with 91% of the 45 citing significant improvements.
Collagen is a protein that makes up a large portion of our skin, hair, bones, and connective tissue. It is made up of amino acids, which are the building blocks of protein. Consuming foods that contain the primary amino acids that make up collagen may help support nail health as you age. These foods are good sources of glycine, proline, lysine, and hydroxyproline: bone broth, unflavored gelatin, dairy (especially Parmesan cheese), non-genetically modified soy (such as tofu), and animal sources (such as red meat, poultry, pork, fish, and eggs).
Collagen supplements are also available in liquid or powder form. However, it is important to note that the body cannot absorb collagen in its whole form. The triple helix structure of collagen will be broken down into individual amino acids in the gastrointestinal tract before reaching the bloodstream. The body will then reassemble these amino acids into new proteins where it sees fit. Therefore, it is uncertain if these restructured proteins will be used by the body to make collagen in the way that supplement manufacturers advertise.
Some supplements contain both biotin and collagen, along with other nutrients such as hyaluronic acid, vitamin B2, B3, B6, and B7, and keratin. These supplements claim to promote healthy nails, hair, and skin.
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Moisturise hands and nails with lotion or oil
To grow beautiful, healthy nails, it's important to stick to a healthy diet. This involves eating a well-balanced diet full of fresh fruits and vegetables, lean sources of protein, an adequate amount of carbohydrates, and plenty of healthy fats. Nails are made of a hard protein called keratin, so it's important to eat enough protein in your diet.
In addition to a healthy diet, you should also moisturise your hands and nails with lotion or oil. This can help protect nails from breaking due to a lack of moisture. When choosing a moisturiser, opt for one that is rich in nutrients and will help to strengthen your nails.
Margaret Ravits, MD, a dermatologist at Hackensack University Medical Center in New Jersey, recommends putting oil around the cuticle. This will help to moisturise the entire nail, reducing the incidence of chipping, cracking, and splitting. It is also important to keep your hands and nails clean, as this will keep bacteria from growing beneath your nails.
You can also try wearing gloves when washing dishes or keeping your hands out of the water while taking a bath to avoid excessive moisture, which can cause your nails to become weak and brittle.
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Avoid nail biting and cutting nails too short
To grow beautiful, healthy nails, it's important to avoid nail biting and cutting your nails too short. Nail biting can damage the tissue that makes nails grow, resulting in abnormal-looking nails. It can also pass harmful bacteria and viruses from your mouth to your fingers, and from your nails to your face and mouth, which can lead to infection. To stop biting your nails, dermatologists recommend keeping them trimmed short and coating them with a bitter-tasting nail polish. You can also try wearing gloves or using stickers to cover your nails, so you can't bite them. Finding your triggers and keeping your hands and mouth busy can also help. For example, you could try chewing gum, using a stress ball or worry stone, or clicking a pen.
If you're trying to break the habit of nail biting, it's important to address the root cause, as it often arises from emotional or mental stress, nervousness, anxiety, or boredom. You can try to find other ways to cope with these feelings, such as applying cuticle oil and balm, or painting your nails with a colour or design that you don't want to mess up. You can also try using fidget toys, such as a stress ball or worry stone, or taking up knitting to keep your hands busy and distracted.
In addition to avoiding nail biting, it's important to be mindful of how short you cut your nails. Cutting your nails too short can make it easier to bite them and may increase the likelihood of breakage and chipping. It's recommended to leave your cuticles alone, as they act as a natural barrier to fungus and bacteria. To maintain healthy nails, you should also avoid frequent use of gel polish, as the ultraviolet (UV) light exposure can increase the risk of skin cancer and cause premature ageing of the skin supporting the nail. It's also important to let your nails breathe by taking breaks from nail polish and using acetone-free polish removers.
Overall, by avoiding nail biting, cutting your nails too short, and following proper nail care practices, you can promote the growth of beautiful, healthy nails.
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Frequently asked questions
Healthy nails should be smooth and hard, free of any dents or grooves, and consistent in colour. To grow healthy nails, it is important to stick to a healthy diet. Eat a well-balanced diet full of fresh fruits and vegetables, lean sources of protein, adequate carbohydrates, and plenty of healthy fats. Nails are made of a hard protein called keratin, so it is important to eat enough protein. Drink enough water and consider taking supplements such as biotin, collagen, or B vitamins.
To strengthen your nails, avoid common pitfalls such as frequent use of gel polish, which can cause nails to peel and weaken. Exposure to UV light from gel polish has been identified as a risk factor for cancer. Constant use of nail polish can weaken the nail, so let your nails breathe by taking breaks between applications. Keep your hands out of the water as much as possible and wear gloves when washing dishes to avoid weakening your nails.
In Ayurveda, the traditional wellness practice of India, the nails are seen as related to the bones. Weak, brittle, or discoloured nails may signal issues with nutrient absorption, bone health, inflammatory response, or imbalances in certain doshas (body types). To improve nail health, you can try herbal remedies such as nettle tea or collagen supplements.
