Isla Bennett
Growing long, healthy nails requires patience and dedication. While acrylic and gel nails may seem appealing, they can damage your natural nails, making them brittle and prone to breakage. To grow strong and beautiful nails, it is essential to break bad habits such as nail-biting and picking at your fingers. Maintaining nail hygiene, regularly moisturizing cuticles, and adopting a balanced diet rich in vitamins, minerals, and proteins are key factors in promoting nail growth. Additionally, using cuticle oil, nail hardeners, and vitamin supplements can strengthen nails and prevent breakage. Protecting your nails from water exposure and avoiding their use as tools will also contribute to achieving your desired nail length and health.
| Characteristics | Values |
|---|---|
| Avoid | Nail biting, picking at your fingers, sucking on your fingers, running your fingers along the tips of your nails, using your nails as tools |
| Use | Body oil, hand cream, lotion, cuticle oil, jojoba oil, nail strengthener, nail file, gloves |
| Consume | Water, fruits, vegetables, salmon, oily fish, grass-fed beef, dairy, walnuts, almonds, eggs, lean meats, beans, nuts, leafy greens, vitamin B9, folic acid, prenatal vitamins, hair skin and nails vitamin |
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What You'll Learn
Consume vitamins, minerals and proteins
Consuming a balanced diet that includes vitamins, minerals, and proteins is essential for achieving and maintaining healthy nails. Nails are largely made up of a protein called keratin, so ensuring adequate protein intake is vital for nail health. Animal proteins such as beef, poultry, fish, and eggs are rich sources of zinc and protein, but plant-based proteins like soy, chickpeas, black beans, nuts, and seeds can also provide a good amount of protein and zinc.
Biotin, a B vitamin, has been shown to improve nail health. A German study found that all 45 test subjects who took 2.5 milligrams of biotin daily for several months experienced improvements in their nail health, with 91% reporting significant positive changes. Iron is another critical mineral for nail health, as it provides cells with oxygen, which is necessary for healthy nails. Consuming vitamin C alongside iron-rich meals improves absorption, so consider pairing iron-rich foods like spinach and beans with vitamin C-rich foods like oranges and strawberries.
In addition to protein, zinc, and iron, omega-3 fatty acids play an essential role in nail health by keeping your nails hydrated. Foods such as salmon, other oily fish, grass-fed beef, dairy, walnuts, and almonds are excellent sources of omega-3 fatty acids. Consuming a variety of fruits, vegetables, nuts, and seeds will also provide your body with the vitamins and minerals it needs to support nail health.
While supplements are generally not necessary for nail health, biotin supplements are an exception. If you notice frequent nail breakage, taking biotin supplements may help strengthen your nails.
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Moisturise your hands and nails
Keeping your hands and nails moisturised is key to maintaining nail health and promoting growth. Moisturising your nails helps to prevent breakage and strengthen nails, and it only takes a few seconds to apply a cuticle oil or put on gloves before you start cleaning.
You can use a body oil, hand cream, or lotion to keep your hands and nails hydrated. Cuticle oils are particularly effective at hydrating the nail bed and cuticle, and organic Dadi oil or jojoba oil are recommended by manicurists. You can also use argan and rosehip seed oils, which are rich in naturally occurring vitamins and essential fatty acids. Simply massage a couple of drops into your nails and cuticles nightly to keep your nails hydrated.
You can also use thicker, cheaper oils like coconut oil or olive oil around your nails before removing nail polish. This helps to counteract the dryness caused by acetone.
It's important to remember that hydration also comes from within. Drinking at least eight glasses of water a day will keep your nails healthy, and consuming plenty of fruits and vegetables will also help as they are rich in water. Eating a balanced diet that includes foods rich in omega 3 fatty acids will also contribute to nail hydration. These include salmon, other oily fish, grass-fed beef and dairy, walnuts, and almonds.
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Avoid damaging habits, like nail biting
Growing long, strong, and beautiful nails requires breaking bad habits that have kept them weak and short for years. The most common damaging habit is onychophagia, or nail biting. Research suggests 45% of teens, 25% of young adults, and 5% of older people bite their nails.
Nail biting is often a subconscious behaviour triggered by boredom, stress, or anxiety. It falls under a list of behaviours known as body-focused repetitive disorders (BFRDs), which are habits that can cause harm when done frequently. Other BFRDs include hair pulling and skin picking.
To stop biting your nails, it is important to first identify your triggers. You can then develop a plan to avoid or manage these triggers. For example, if you bite your nails when you are bored, you could try occupying yourself with a new hobby such as knitting or crocheting. If you bite your nails when you are stressed or anxious, you could try playing with a stress ball or fidget toy instead.
There are also several hacks you can use to make yourself more aware of the fact that your hands are in your mouth. These include:
- Keeping your nails trimmed short so there is less nail to bite.
- Applying a bitter-tasting nail polish to your nails.
- Painting your nails with a pretty colour so that you are less likely to bite them.
- Covering your nails with tape or wearing gloves.
- Dipping your nails in water and then salt, which will leave an unappealing taste in your mouth.
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Use a glass nail file
Using a glass nail file is an effective way to grow nice nails. Glass nail files are gentler on your nails than metal or emery board files, which can cause fraying and damage. Glass nail files seal the keratin layers together at the free edge, leaving nails with a clean finish and preventing peeling and chipping.
Glass nail files are also more hygienic than other types of nail files, as they can be washed and sanitised. They are also long-lasting, as the filing surface is etched into the glass and does not wear down over time. Glass nail files are suitable for natural nails, as well as gel and acrylic nails.
When filing your nails, it is important to use a light touch and file in one direction only, as sawing back and forth can cause nails to split and fray. Filing your nails will help keep them smooth and prevent snagging, which can lead to breakage. Filing your nails also stimulates nail growth by increasing circulation in the nail bed.
It is recommended to file your nails when they are dry, as wet nails are more prone to breakage. When filing, use gentle, sweeping motions and avoid applying too much pressure. File your nails into the desired shape, usually a soft square or oval, as sharp angles can cause breakage.
In addition to using a glass nail file, it is important to maintain healthy nail habits. This includes keeping your nails and cuticles moisturised, eating a balanced diet rich in vitamins and proteins, and avoiding using your nails as tools. By combining the use of a glass nail file with other nail care practices, you can effectively grow and maintain nice nails.
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Wear gloves when cleaning
Wearing gloves while cleaning is essential for maintaining healthy nails and skin. Firstly, gloves act as a protective barrier between your hands and the harsh chemicals found in cleaning products, such as detergents, solvents, vinegar, ammonia, and bleach. These chemicals can strip away the skin's natural oil barrier, leading to dryness, cracking, and even chemical burns. Gloves also prevent your hands from prolonged exposure to hot water, which can be equally damaging to the skin's protective oils.
Additionally, wearing gloves is crucial for preventing the spread of bacteria and infections. The places we regularly clean, such as the bathroom and kitchen sinks, are breeding grounds for harmful pathogens like Salmonella and E. coli. By wearing gloves, you create a physical barrier that protects your hands from direct contact with these bacteria, reducing the risk of infection.
It is important to note that the type of gloves you choose matters. Disposable nitrile gloves are a popular option, especially in nail salons, as they protect against chemicals and infections. However, during the COVID-19 pandemic, the frequent use of non-breathable gloves for extended periods may have led to fingernail yeast infections, such as Candida onycholysis. To mitigate this risk, it is recommended to let your hands dry thoroughly between wearing gloves and to avoid using cornstarch to absorb sweat inside the gloves, as yeast thrives on carbohydrates.
In conclusion, wearing gloves while cleaning is a simple yet effective way to safeguard your nails and skin from damage caused by chemicals and hot water. It also serves as a protective measure against harmful bacteria and infections. By choosing the right type of gloves and practicing good hand hygiene, you can maintain healthy and beautiful nails while keeping yourself safe from potential health risks associated with cleaning.
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Frequently asked questions
Growing nice nails requires a lot of patience and dedication. Here are some tips to help you grow healthy and strong nails:
- Maintain a balanced diet rich in vitamins, minerals, and proteins. Include foods like eggs, lean meats, fish, beans, nuts, and leafy greens in your diet.
- Keep your nails and cuticles moisturized and hydrated. Use cuticle oil or hand cream to prevent dryness and promote nail health.
- Avoid nail-biting and picking at your fingers, as these habits can weaken your nails and make them prone to breakage.
- Get regular manicures and groom your nails properly. Keep them trimmed and filed to reduce the risk of breakage.
- Use gloves when doing chores or submerging your hands in water to protect your nails from damage and excessive moisture.
A vitamin B9 (folic acid) deficiency may cause discolouration and contribute to brittle and weak nails. Consuming foods rich in folic acid, such as beans and whole grains, or taking supplements can help improve nail health and strength. Biotin, a B vitamin, has also been shown to improve nail health and stimulate growth.
Nail biting is a common habit that can hinder nail growth. To stop biting your nails, try keeping your hands busy with a hobby like knitting or crocheting. You can also apply a bitter-tasting substance, such as vinegar or a commercial no-bite solution, to your nails as a deterrent.
It is important to treat your nails kindly and avoid using them as tools. Use your knuckles or finger tips instead of your nails when opening cans or pushing buttons. Keep your nails protected by applying nail polish or a base coat, which creates a seal on the surface of your nail.
Massaging organic argan or rosehip seed oil into your nails and cuticles can help keep them hydrated and stimulate blood supply for improved nail growth. Jojoba oil is also recommended due to its ability to be easily absorbed by the nails.
