Inside-Out Guide to Healthy, Strong Nails

20 August, 2024

Nail care is not just about well-shaped, manicured nails; it's about maintaining the health strength of your nails for years to come. Often, our nails reflect our inner health and vitality, even signalling to us what nutrients we could be lacking in our diets.  

We’re rethinking nail health with a holistic approach for strong, thick and beautiful nails. 

Factors That Determine Nail Health 

A healthy nail will appear pink in color, grow with ease and will be free of imperfections (such as ridges or discoloration). 

Scientifically, the integrity of nails can be heavily influenced by the availability of essential nutrients in one’s body(1):

  • Biotin is known to enhance keratin infrastructure, thereby reinforcing nail strength. 
  • Zinc and iron support cellular repair and growth, integral to maintaining robust nail structure. 
  • Hydration plays a fundamental role by sustaining moisture balance, preventing brittleness and splitting. 

Additionally, systemic stress and sleep patterns can impact the health of your nails. Environmental factors such as frequent handwashing (for your job) or exposure to certain chemical stressors can be additionally impactful. 

1. Strengthen From The Inside Out 

Enhancing nail health requires a comprehensive approach from the inside out. If you’re dreaming of long and strong natural nails, it’s important to acknowledge that achieving noticeable results can take time and patience.

Here are our tips:

  • The Power of Nutrition: Various nutritional factors in our body work in harmony to ensure optimal nail health(2). Aim for a diverse diet rich in micronutrients, nourishing carbohydrates, fibre, healthy fats and satiating protein to support your body, inside and out. 
  • Protein: Nails are made of a protein called keratin. Consuming adequate protein from lean meats, fish, eggs, and legumes is essential for strong and resilient nails.
  • Zinc: Zinc is a mineral that plays a crucial role in nail growth and repair. Zinc deficiency can result in brittle and thin nails, or make them prone to breaking/splitting.
  • Biotin: Biotin (a B-Vitamin) can be found in foods like nuts, seeds and leafy greens and is essential for nail health and growth.
  • Iron: Iron deficiency can lead to brittle nails. Ensure your diet includes iron-rich foods like red meat, beans, and spinach for optimal iron intake.
  • Omega-3 Fatty Acids: Omega-3s, found in fatty fish like salmon and flaxseeds, can help maintain nail flexibility and strength.
  • Water: Drink plenty of water to keep your nails hydrated, preventing cracking and splitting.

2. Supplementing for Nails: 

Look for supplements rich in zinc, which enables proteins in the body to grow and remain strong. A zinc deficiency can result in slow nail growth and increased susceptibility to breakage. If your diet is lacking zinc (or calcium), you may begin to notice white spots on your nails!

Additionally, riboflavin formulas can assist in maintaining nail strength and growth. 

3. The Impact of Stress

A plethora of research has proven that stress (excess cortisol) ripples through the body with a range of negative side effects - this is extended to our nails. Stress can temporarily stop or disrupt the production of the new nail. 

You might not notice the impact of stress in your nails until weeks later. Signs can include: 

  • Beau’s lines: Horizontal lines that run across the nail plate, marking times in which stress has disrupted regrowth of the nail plate. 
  • Habit tic nail deformity: A vertical ridged groove in a Christmas tree pattern, typically located along the center of the nail from the cuticle to the tip. It can be a result of chronic rubbing or picking of the cuticle. 
  • You are biting your nails: If stress causes you to bite your nails, it can be helpful to apply a physical barrier such as a band-aid to protect the cuticle and prevent picking and allow for normal nail growth.

4. Nail Products 

When it comes to nail care - the gentle approach is most often best!

  • Cuticle Care: Your cuticles play a vital role in protecting the nail matrix. Avoid cutting your cuticles, as this can lead to infections and damage.
  • Nail Buffing: Occasionally buffing your nails can stimulate blood circulation to the nail bed. Be gentle to avoid thinning the nails and only do this semi-regularly!
  • Moisturize: Use a nourishing cuticle oil to keep your nails and surrounding skin moisturized. Our community loves using a few drops of our all-natural, JSHealth Luminous Vitamin Oil to promote nail hydration.
  • Gentle Nail Polish Removal: Choose an acetone-free nail polish remover as harsh chemicals can weaken your nails. Gently swipe the polish off instead of rubbing or soaking. 

5. The Salon Manicure Cycle

You may have been opting for acrylic nails, SNS or salon manicures for months (or even years), which can cause significant damage to your natural nail. In order for these to stick, the surface of your natural nail must be filed, thinning your natural nails and making them weaker each time. Chemicals in the products used to apply (and remove) false nails/gel nails can be harsh and irritable - often needing to be soaked in acetone to file off. 

Other options: If you love the look of ‘fake’ nails, reserving them only for a special occasion is a good idea! Alternatively, opt for a one-time stick on nail for an event that you can apply at home with products that are much less harsh and more cost effective.

Growing out natural nails: If you’re choosing to grow out your natural nails after a cycle of acrylic/false nails, opt for regular trimming and shaping. Keeping your nails at a manageable length is essential to prevent breakage and allow them to grow without tearing. Always file in one direction to avoid splitting. 

6. Ayurvedic Tips 

According to Ayurveda, there is a profound interconnectedness among the mind, body, and spirit. Healthy nails are not just about aesthetics; they reflect our overall well-being(3).

Ayurveda emphasizes the importance of proper nail care practices to maintain their strength and beauty. Some Ayurvedic nail health practices involve:

  • Choose natural: Avoid using harsh chemical-based nail products that can damage and weaken nails. Opt for natural nail care alternatives such as using a mild herbal nail cleanser.
  • Essential oils: Soak nails in warm water infused with essential oils like lavender or rosemary to promote hydration. 
  • Maintenance: Regularly trim and file nails to prevent breakage.
  • Clean nails: Maintain a clean and dry environment around nails which is essential for their health.
  • Massage: Regularly massage nails and surrounding areas with natural oils to help strengthen them and improve blood circulation for growth. 

References

  1. Cashman, M.W., Sloan, S.B., Nutrition and nail disease. 2012, 28(4), pp. 420-5. PubMed: https://pubmed.ncbi.nlm.nih.gov/20620759/ 
  2. Vitamins For Nails, Healthline, Accessed August 12th, 2024, https://www.healthline.com/nutrition/vitamins-for-nails 
  3. Ayurveda Guide To Hair and Nails, Accessed August 12th, 2024, https://mapi.com/blogs/articles/nail-file-maharishi-ayurveda-guide-to-hair-and-nails