NAILS

NUTRITION & LIFESTYLE

A well-balanced diet and a healthy lifestyle are obviously very important to help maintain the overall well-being of the body, however if the diet is poor, health can decline and eventually lead to a variety of problems and diseases. One of the areas of the body where the effects of poor nutrition are reflected are the nails. The condition of the nails can also indicate the presence of various illnesses or problems around the body.

A) WHAT TO INCLUDE

Protein foods

Protein is vitally important, as it supplies amino acids, which are the building blocks of all structures including the nail protein, keratin. Eating sufficient protein will ensure there is adequate building material to keep the nails strong. Protein is found in meat, fish, poultry, game, eggs, milk, cheese. nuts, legumes and pulses.

Fruit & Vegetables

An ideal diet should consist of 2-4 servings of fruit and 3-5 servings of vegetables per day. These foods supply a wide range of nutrients including vitamins, minerals, enzymes, water and fibre. Vitamins and minerals are very important to nail health, as these are involved in growth and development.

Essential fats

The omega-3 and omega-6 essential fatty acids are needed to help with the formation of the keratin. Furthermore, they are vital for hormone regulation, which is important for healthy nail growth. Eating plenty of oily fish, vegetable oils, nuts and seeds will help supply these 'good fats'.

Other foods

It is important to eat foods that are rich in suphur and silicon as these strengthen the nails. Broccoli, fish, onions and sea vegetables are all good sources. Biotin is another nutrient essential for nail health and helps prevents brittleness and splitting. Good sources include brewer's yeast, liver, eggs, dark green vegetables, soya products and wholegrains. Enzymes are very important for aiding digestion so eating plenty of pineapple and papaya will be of great help, as many nail problems occur because protein is not being broken down and absorbed efficiently.

Water

Keeping well hydrated is obviously essential for overall health, however cuts and cracks in the nails may indicate that you are not drinking enough. Total water intake from food and drink should be at least 2 litres per day and more if you are exercising regularly or working in high temperatures.

Carrot juice

Some naturopathic experts recommend drinking carrot juice for lots of health benefits. For nail health this practice provides good levels of the minerals calcium and phosphorus.

Exercise

This really helps as it improves circulation, which speeds up the supply of nutrients and oxygen around the body. Nails exist at the extremeties, so it is vital that the cardiovascular system is working efficiently, in order to get blood to the root of the nail bed. Exercise should be at least 3 times per week, but do discuss this with your doctor if you have not exercised for a long time.

B) WHAT TO AVOID

Caffeine

This is found in tea, coffee, chocolate, cola and some soft-drinks, as well as the herb guarana. Caffeine is a potent stimulant that acts on the nervous, cardiovascular and respiratory systems. This effect increases the excretion of water and many important nutrients. Tea also contains tannins, which block the absorption of essential minerals needed for nail growth. It is therefore sensible to keep the consumption of these products to a bare minimum and choose alternatives such as fruit teas, decaffeinated coffee and teas, coffee substitutes and diluted fruit juices.

Alcohol

This atually dilates the blood vessels and increases blood flow to the tissues, which is a good thing, however it has many negative effects if consumed in excess. It blocks the absorption of many key nutrients and actually prevents many from working properly and can even destroy them. Alcohol consumption should therefore be kept to a bare minimum.

Bad foods

Generally, it is a good idea to avoid foods that are full of sugar, salt and saturated fats, as they all deplete valuable nutrients needed for nail health. This means restricting intake of junk foods, fizzy drinks, white bread, biscuits, sweets, cakes, crisps, pies and pastries, to name but a few. If you are already eating foods that are healthy, your hunger will be satisfied and you should not crave the unhealthier foods.

Citrus fruits, salt & vinegar

Theses should be consumed in moderation or avoided completely if you already have nail problems. Excessive intake can cause a protein/calcium imbalance, which can adversely affect the health of the nails.

Medications

Obviously some medications are taken for serious conditions, so it is important to discuss with the doctor before discontinuing any prescribed drugs. It is however, worth knowing that many medications deplete important nutients. Common culprits are the contraceptive pill, oral corticosteroids and some antibiotics. It is therefore best to ask a doctor or pharmacist to see if your medication is causing nutritional deficiencies as this could affect the health of you and your nails over a period of time.

Smoking

It goes without saying that smoking is not good for health. Many nutrients are depleted by this practice and long term the health of the nails can be affected. In addition, cigarettes can stain the fingers and nails around where they are held, which looks very unsightly.

C) SUPPLEMENTS

In an ideal world we would all obtain enough nutrients from the food we eat, however even the most seemingly healthy diet can be lacking in one or more vitamins and minerals. This is mainly due to crops being grown on exhausted soils and the use of intensive farming methods. Many people think that eating organically will provide them with enough nutrients, however our body's demand for these essential substances has increased dramatically. We now have to cope with over 3,000 chemicals that were just not around 100 years ago. Vitamins and minerals are needed to detoxify and eliminate these harmful compounds and toxins, so we need much more of them. It is therefore wise to top up nutrient levels to ensure optimum health, which will directly help improve the condition of the nails. Results will not be evident for at least 5-7 months, so patience is needed while the new nail growth reaches the end of the finger. The following shows how nutritional deficiencies can affect the nails:

Multivitamin & mineral

This will provide all key nutrients that are needed for healthy nail growth. It is best to choose a high-potency product that contains good levels of vitamins and minerals. Take 1-2 per day or as directed. Alternatively, there are special formulas that are designed to provide a perfect balance of nutrients required for healthy nails.

Kelp

This is a type of seaweed that was traditionally used in cooking to add flavour and nutrition to dishes. It is often found in supplements as kelp tablets and is taken to provide extra minerals to the diet. It is a rich source of iodine, which is needed for a healthy metabolism and can be taken as a supplement, however people now use kelp to help with nail growth, as many users have noticed improvement in nail condition whilst taking this supplement. 1-2 per day or as directed. Bladderwrack, another type of seaweed, can be used as an alternative.

Protein supplements and amino acids

Many people with poor nail condition may not be getting enough protein or the right balance of amino acids. Taking either a protein supplement such as milk, casein, whey and soya or an amino acid complex will help correct this problem. Again there are special formulas available, which are designed for nail health and are specifically rich in sulphur-containing amino acids such as cysteine and methionine. These are needed to give structure to the nail. Taking extra vitamin C and B6 will help improve absorption of amino acids. An old fashioned way of adding protein to the diet for nail care is to take a gelatin supplement. These are still sometimes available today.

Silica

Silica or the herbs horsetail and oatstraw are very rich in the mineral silicon, which is very important for nail health. Use as directed on the label, but you need to have around 75 mg per day to prevent brittle nails.

Essential fatty acids

Omega-3 and omega-6 fatty acids are needed for healthy nails, but are often deficient in the western diet. Fish oil and cod liver oil will provide omega-3, whilst evening primrose oil will provide omega-6 fatty acids. 1000-3000 mg and 3000-6000 mg respectively.

Biotin

This B-vitamin is expecially useful at helping brittle nail problems where splitting occurs. Take 2.5 mg per day until the condition improves, but no longer than 9 months.

Sulphur containing amino acids

In addition to protein supplements and amino acid complexes, some nutritional experts recommend using high levels of sulphur amino acids if there is a problem. The two key ones are methionine and cysteine and are important for giving strength and structure to nail proteins. They should be taken on an empty stomach at a dose of 500 mg 3 times per day.

Betaine Hydrochloride

Some people do not produce sufficient quantities of stomach acid for various reasons, this makes it difficult to effectively break down foods, especially proteins. Poor protein uptake is strongly linked to nail problems. A betaine HCl supplement is designed to replace lost stomach acid and will help to improve digestion. Take 1-2 capsules will each meal. Alternatively, a digestive enzyme formula can be used. These contain protein digesting enzymes such as bromelain and papain.

Herbs

In addition to horsetail and oatstraw there are other plants that help provide nutrients for healthy nails, these include alfalfa, nettle and dandelion.