Isla Bennett
Strong and healthy nails can be an indicator of good health. However, sometimes our nails are not as strong as we would like them to be due to various reasons, such as nutritional deficiencies, chemical exposure, or chronic conditions. The good news is that there are plenty of easy steps you can take to restore your nails to their healthiest state. This includes making lifestyle changes, staying hydrated, using cuticle oil, and eating a nutrient-dense diet that is high in protein.
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What You'll Learn
Keep nails hydrated by drinking water and moisturising
Drinking water and moisturising are key to keeping your nails hydrated and strong. Water is essential for overall health, and nails that are properly hydrated are less likely to become dry and brittle. Aim to drink eight glasses of water a day.
It is also important to moisturise the skin surrounding your nails, as this helps to support the nail and offers nourishment. Applying a moisturising cream or hand balm to your nails daily will help keep them hydrated. Look for products that contain urea, phospholipids, or lactic acid to prevent cracking. You can also use ointments, such as Vaseline or Aquaphor, to seal in moisture. For an extra boost, try "nail slugging": apply a thick layer of ointment to your nails and then put on cotton gloves to lock in the moisture overnight.
Exfoliating your nails can also help with hydration. Picture the nail cells on your nail like overlapping tiles on a roof—because they're dead, they'll often become separated and peel or lift up. Exfoliating can help to remove these dead cells and improve the absorption of moisturisers.
To protect your nails from drying out, wear gloves when washing dishes or performing other household tasks that involve water. Constant exposure to water can weaken the nail structure and compromise its ability to retain hydration.
In addition to drinking water and moisturising, eating certain foods can help keep your nails hydrated. Consuming foods rich in omega-3 fatty acids, such as salmon, walnuts, soy, eggs, and seeds, can prevent dry and brittle nails by encouraging the absorption of nutrients and supporting the health of the nail bed.
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Take biotin supplements and eat a well-rounded diet
Biotin, also known as vitamin B7, is a B-complex vitamin that promotes healthy cell growth and aids in the metabolism of protein-building amino acids that are essential for nail growth. While biotin deficiency is rare, consuming biotin-rich foods or supplements may help strengthen brittle nails and improve their growth. Biotin is most concentrated in organ meats, such as liver, but it can also be found in egg yolk, dairy products, yeast, salmon, avocado, sweet potato, nuts, seeds, and even cauliflower. For most adults, a daily biotin intake of 30 micrograms is considered adequate for optimal nail health. If you consume a diet containing these foods, you likely do not need to take a supplement.
However, for individuals who don't get enough biotin in their diets or have a deficiency, supplementation may be beneficial. Biotin supplements are available in various forms, such as capsules, powders, and gummies, with magnesium biotinate being the superior choice due to its higher solubility and absorption rate. While taking biotin supplements is generally safe, it is important to consult with a healthcare professional, especially if you are taking medications, as biotin can interfere with certain laboratory tests and drug interactions.
In addition to taking biotin supplements, eating a well-rounded diet is crucial for nail health. A nutrient-rich diet that includes a variety of fruits, vegetables, nuts, seeds, and adequate protein sources can promote strong and healthy nails. Animal proteins, such as eggs, salmon, and beef, are great sources of zinc and keratin protein, which are essential for nail growth and strength. Additionally, staying hydrated by drinking plenty of water throughout the day helps nails retain moisture and prevents them from becoming dry and brittle.
Overall, addressing any nutrient deficiencies and making dietary changes can be an effective way to improve nail strength and overall health.
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Use cuticle oil and nail lotions
Cuticle oils and nail lotions are essential for maintaining nail strength and flexibility, preventing breakage and hangnails. They are particularly useful for those with dry, sensitive cuticles and can help to stimulate nail growth. Cuticle oils are often based on natural ingredients and can be brushed onto the nail once or twice a day.
There are many different types of cuticle oils available, with some being better suited to specific needs. For example, the Cuccio Milk and Honey Revitalizing Oil is formulated with vitamin E and sunflower oil, providing effective hydration with a drier finish. This is ideal for those who want to avoid a messy application. The OPI choice is another oil that targets the nails and nail bed, formulated with grape seed, sesame, kukui, sunflower, and cupuaçu oils. It can reverse signs of brittleness and strengthen nails while protecting against dehydration.
If you are looking for a luxurious experience, the L'Occitane option offers a potent mix of oils, including sweet almond oil, which is known for its nourishing and hydrating properties. For those with sensitive skin, the Manucurist Green Oil is a great choice as it helps to improve the health of the nails and the skin surrounding them without causing any irritation.
Applying cuticle oil right after a shower, while the skin is still damp, can help encourage deeper absorption. This can lead to stronger and more flexible nails that are less prone to breakage and peeling.
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Avoid harsh chemicals and manicures
While manicures can be a great way to improve the appearance of your nails, certain chemicals and procedures used during manicures can damage your nails and cuticles. Therefore, it is important to be cautious and selective about the types of manicures you get and the products used during the process.
One of the most common chemicals found in nail polish, acetone, can be harsh, drying, and damaging to your nails. It is important to minimise the use of acetone-based nail polish removers as much as possible. When removing nail polish, try to limit the contact time of acetone with your nails and only soak your fingertips briefly in the liquid. Alternatively, you can use cotton balls soaked in acetone and wrapped in aluminium foil around your fingertips to minimise the exposure of your skin to this chemical.
Gel manicures, in particular, have been known to cause nail brittleness, peeling, and cracking. The ultraviolet radiation used to seal gel nail polish can increase the risk of skin cancer and premature skin ageing. If you choose to get a gel manicure, be sure to apply a broad-spectrum, water-resistant sunscreen with an SPF of 30 or higher to your hands beforehand. Additionally, consider wearing dark, opaque gloves with the fingertips snipped off to provide a protective barrier for your hands.
It is also important to be cautious of the communal tools used during manicures, as they can be a source of bacteria, fungi, and viruses. Ensure that your manicurist is cleaning and disinfecting their tools after each client. Ask if the tools are sterilised, and never allow your manicurist to push or cut your cuticles, as this can lead to inflammation and infection.
Artificial nails and the chemicals used in their application can also be harmful. Ethyl methacrylate (EMA), the main substance in artificial nails, has been linked to allergies, asthma, and dermatitis. If you choose to get artificial nails, ensure that they are applied at a well-ventilated worktable to minimise the risk of inhaling harmful chemicals.
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Don't use nails as tools
While it may be tempting to use your nails for tasks like removing a staple or opening a can, it's important to remember that your nails are not tools. Using your nails for such tasks can lead to breakage and weaken your nails over time.
One way to avoid using your nails as tools is to invest in some helpful tools yourself. For example, a plastic scraper can be useful for tasks like removing stickers or stuck-on food when doing the dishes. If you're looking for a more natural option, bamboo pot scrapers or the wooden end of old bamboo toothbrushes can also get the job done without damaging your nails.
When it comes to opening packages, a letter opener or a tool specifically designed for removing stickers, like a Scotty Peeler, can be a lifesaver. And if you're struggling with tasks like making your bed or gardening, consider using lotion or Vaseline to protect your nails and hands from the elements.
By being mindful of how you use your nails and making some small changes, you can avoid using them as tools and keep them strong and healthy. Remember, your nails are jewels, not tools!
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Frequently asked questions
Keeping your body healthy and caring for the health of your nails will help improve their resilience, reducing breakages and leaving them strong.
You can improve nail health by using cuticle oil, moisturising your nails and the surrounding skin, and drinking plenty of water.
Avoid using your nails as tools, as this can lead to chipping and breakage. You should also limit your exposure to harsh cleaning chemicals and drying nail products.
Increasing your levels of the keratin protein can help strengthen nails. Foods such as eggs, onions, salmon and sunflower seeds are all great for boosting your keratin production naturally.
