Caleb Foster
Growing long, healthy nails requires a combination of nutritional and lifestyle changes. Nutritionally, a diet rich in variety is recommended, including colourful fruit and vegetables, leafy greens, oily fish, nuts, seeds, avocado, eggs, lean meat, whole grains and sweet potato. Nails are also said to benefit from foods that encourage the growth of beneficial bacteria, such as kefir, miso, live yoghurt and kimchi. In addition, drinking enough water throughout the day and taking biotin supplements are also recommended. From a lifestyle perspective, it's important to care for your nails by pushing back cuticles, moisturising with cuticle oil and filing in one direction using long, swift but gentle strokes. It's also beneficial to keep your nails painted with regular polish, although it's important to give your nails a break in between applications.
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What You'll Learn
File in one direction, using long, swift, gentle strokes
When filing your nails, it is recommended to use long, swift, gentle strokes in one direction to prevent peeling and breaking. Filing back and forth in a see-saw motion will only cause the nail to splinter. Start from the outside edge and move into the centre to achieve a smooth finish and more control over the shape. This technique is especially important if you have long nails, as the filing process is slightly different from shorter nails.
The type of nail file you use is also important. Glass nail files are recommended because they are gentle on the nails and easier to clean. However, you can also use a classic emery board. Just make sure to choose a file with the right grit for your nail type. Grits below 180 can cause damage to natural nails, while crystal files provide a smooth edge finish with a grit of 400-600.
In addition to proper filing technique, there are several other things you can do to grow healthy long nails. Eating a nutritious diet rich in colourful fruits and vegetables, leafy greens, oily fish, nuts, seeds, avocado, eggs, lean meat, whole grains, and sweet potatoes can promote nail health and growth. Taking care of your cuticles by pushing them back and moisturising them with cuticle oil can also help. Finally, using a nail strengthener and keeping your nails painted with regular polish can protect your nails and help them grow longer and stronger.
By following these tips and focusing on using long, swift, gentle strokes in one direction when filing, you can achieve the healthy long nails you desire.
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Eat a nutritious, rainbow diet
Eating a rainbow diet is a simple and effective way to ensure you are getting a variety of nutrients into your diet, which is essential for healthy nails. Nails are made of a protein called keratin, so it's no surprise that protein-rich foods are vital for nail health.
Protein-rich foods include lean meats, fish, eggs, dairy products, beans, and legumes. If you follow a plant-based diet, quinoa, tofu, and nuts are excellent protein sources. Biotin, found in eggs, nuts, seeds, salmon, sweet potatoes, and avocados, is a superstar nutrient for nail health as it improves the structure of keratin, making nails stronger.
In addition to protein, a rainbow diet provides an array of vitamins and minerals. For example, vitamin E, found in almonds, sunflower seeds, spinach, and avocados, is a powerful antioxidant that helps protect nails from damage and improves blood circulation. Iron is another critical mineral for nail health, as it is responsible for producing haemoglobin, which delivers oxygen to nail cells. Include iron-rich foods like red meat, poultry, fish, lentils, beans, and fortified cereals in your diet, and pair them with vitamin C-rich foods like citrus fruits to enhance iron absorption.
Don't forget about the importance of hydration! Dehydration can lead to dry, brittle nails, so drink plenty of water and eat hydrating foods like cucumbers, watermelon, and leafy greens.
By incorporating a variety of colourful fruits and vegetables into your diet, you can give your nails the nutrients they need to be strong and healthy.
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Take biotin supplements
Biotin, also known as vitamin B7 or vitamin H, is a water-soluble vitamin that is widely available in cosmetic products and supplements. It is also naturally found in organ meats, eggs, salmon, pork, beef, seeds, nuts, and sweet potatoes.
Biotin is often marketed as a remedy for weak or brittle nails, and some sources claim that it can promote nail growth and health. However, it is important to note that there is limited scientific evidence to support these claims, and the efficacy of biotin supplementation has not been proven in healthy individuals.
That being said, biotin supplementation has been shown to improve nail strength and growth in individuals with a biotin deficiency or an underlying pathology for poor nail growth. If you suspect you may have a biotin deficiency, it is recommended to consult a healthcare professional for an evaluation.
While taking biotin supplements is generally considered safe, excessive intake may interfere with laboratory tests and interact with certain medications. Therefore, it is important to be mindful of the dosage and to inform your healthcare provider if you are taking biotin supplements.
When taking biotin supplements for nail health, it is important to manage your expectations. Significant results may take time, and it could take anywhere from 4 to 6 months to observe noticeable improvements in nail growth. Additionally, biotin is not a cure-all solution for nail-related concerns, and individual results may vary.
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Use cuticle oil regularly
Using cuticle oil regularly is an essential step in achieving healthy, long nails. Cuticle oil is a moisturising product designed to nourish and hydrate the cuticles, the thin strips of skin at the base of your nails. By keeping the cuticles moisturised, cuticle oil prevents them from becoming dry, cracked, or damaged, which can lead to painful hangnails.
To apply cuticle oil effectively, start by removing any nail polish or residue from your nails using a gentle nail polish remover. Then, wash your hands with warm water and mild soap to clean your nails and soften the cuticles. Take a small amount of cuticle oil, just a drop or two, and gently dab it onto each cuticle, starting from the base of the nail and working towards the tip. Allow the oil to absorb for a few minutes, providing maximum hydration and nourishment.
For best results, it is recommended to apply cuticle oil at least once a day. However, you can increase the frequency if your cuticles are particularly dry or if you engage in activities that dry out your nails, such as frequent handwashing or exposure to harsh chemicals. Listen to your nails and cuticles, and if they feel dry or brittle, apply cuticle oil to restore moisture and promote nail health.
You can find cuticle oils with added vitamins and antioxidants, such as Vitamin E, for an extra boost of nourishment. Cuticle oils are typically made with natural oils like jojoba, almond, avocado, or coconut oil, which are rich in nutrients and provide intense hydration to your cuticles and nail beds.
By incorporating cuticle oil into your nail care routine, you will notice healthier, stronger nails that are less prone to breakage and splitting.
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Keep nails painted with regular polish
Keeping your nails painted with regular polish can help protect them and promote healthy growth. However, it's important to note that regular nail polish is more delicate than gel polish and prone to chipping within a few days. To maximise the benefits of regular nail polish, there are several steps you can take. Firstly, prepare your nails by pushing back your cuticles and moisturising them with cuticle oil. Coconut oil applied with an old toothbrush is a great, inexpensive way to keep your cuticles and nail beds healthy.
Next, when applying your nail polish, start by placing the brush in the middle of the nail and brushing towards the free edge. Then, gently push the polish back towards the cuticle. This technique gives you better control and helps prevent flooding your cuticle area with polish. It's also important to use a base coat to create a smooth surface for the polish to adhere to. You can then apply one or two smooth, even layers of colour. Most colours can be adequately applied in two coats, but if a third is needed, allow a few minutes of drying time between coats. Finally, finish with a strong top coat to protect your polish from chipping.
To extend the life of your manicure, you can dehydrate your nails with alcohol and wrap the free edge of your nail with colour. Additionally, wearing gloves when doing the dishes and washing your hair can help prevent chipping and prolong the life of your manicure.
While keeping your nails painted can help protect them, it's important to take breaks between manicures to allow your nails to breathe. Frequent use of nail polish can lead to hardening and brittleness over time. Taking breaks between manicures and ensuring proper nail care, including moisturising with cuticle oil, will help maintain nail health and promote long-term growth.
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Frequently asked questions
To grow your nails healthily, it is recommended to maintain a balanced diet with colourful fruit and vegetables, leafy greens, oily fish, nuts, seeds, avocado, eggs, lean meat, whole grains and sweet potato. It is also important to stay hydrated and minimise alcohol and refined sugar consumption.
Biotin supplements, available at most stores with vitamins, can help nails grow. However, it may exacerbate skin issues. It is important to consult a healthcare professional before taking any supplements.
Nail strengthener products such as OPI nail envy, Sally Hansen diamond strength, and nailtiques formula 2 can help nails grow. Nail and cuticle oils can also be applied regularly to strengthen nails.
Avoid using your nails to open things and try not to bite your nails. It is also recommended to avoid back-and-forth sawing motions when filing your nails, as this can cause splintering. Instead, file in one direction using long, swift but gentle strokes.
