WESTFORD — The following column was submitted by member Cheryl Major for publication and distribution by WestfordCAT.
Concerned about your hair and nail health? Healthy hair and strong nails go hand-in-hand. Both your hair and nails contain the same tough protein “keratin” which is responsible for creating the fibers that make your nails and hair grow and stay strong and healthy.
If you take steps to improve your hair health, there’s a good chance you’ll boost your nail strength too.
If you’ve ever worried about losing your hair or have issues with thinning hair, committing to caring for it is a good idea. It’s a good idea to be particularly cautious about hair care if you chemically treat your hair in any way: coloring, straightening, etc.
Healthy nails mean you don’t have to worry about broken nails causing pain, discomfort. A nail that breaks off can really be painful, and we know it doesn’t grow out over night! Nails can come in handy for a range of tasks, like peeling stickers, grabbing small items and more.
So, how do you begin?
Get More Protein
Protein is an excellent macro nutrient to add to your diet whenever possible. The more protein you consume, the more you’ll be supporting muscle growth and paving the way for a stronger body.
Protein is also responsible for supplying your body with the all-important amino acids it needs to produce keratin; you remember… that crucial building block for hair and nails mentioned at the beginning of this article. Keratin, by the way, is also an important ingredient in maintaining healthy, youthful looking skin!
Approximately 20% of your daily calories should be coming from protein if you want to give your hair and nails the best possible fuel. If you’re not loving the idea of eating a big steak, fortunately, there are plenty of great ways to add protein to your diet. Meat doesn’t have to be your only option.
Eggs and legumes are excellent sources of protein, as are a host of dairy products and different kinds of fish.
Consume Plenty of Fatty Fish
Speaking of getting more fish in your diet, fatty and oily fish are rich in polyunsaturated fatty acids (the good kind), which have been shown to deliver a range of benefits. Eating oily fish like mackerel and salmon can help lower your risk of heart disease, arthritis, and cancer.
Oily fish is also rich in Omega 3 fatty acids, which are fantastic for boosting skin and scalp health and improving the overall appearance of your hair. Healthy fats are also important for hydrating your skin and developing various tissues throughout your body.
Look For More Vitamins and Antioxidants to Maintain Hair and Nail Health
Upgrading your diet is one of the best ways to improve all aspects of your health, whether you’re looking for stronger hair and nails, healthier glucose levels or you just want to lose some excess weight. When you’re trying to improve your hair, skin, and nails, there are a few other things you need to include in your diet beginning with antioxidants.
Berries, sweet peppers and avocados are all excellent sources of antioxidants, which can help protect hair follicles and keep your nails and skin in good condition. Consider adding more fresh blueberries to your diet, or a regular serving of avocado on toast or on a salad. Avocado provides healthy fat as well as antioxidants.
Vitamins are another important ingredient in a good diet for hair and nails. Vitamin A is particularly good for your hair and skin, because it helps with the production of natural oils which keep these parts of your body strong. Try including more spinach and sweet potatoes for some natural sources of vitamin A.
You may want to add collagen to your supplements. This doesn’t mean you have to use animal collagen. There are very good quality Marine Collagens that will help you and are very easy to use. Here’s a link to one you may like: https://amzn.to/3ToBbhu
Commit to Constant Hydration
Good hydration is absolutely essential for all parts of your body. Drinking enough water every day ensures you have the necessary moisture to create important nutrients in your body, and keep your skin, nails and hair looking as healthy as possible.
Water helps keep skin and hair moisturized, while also preventing your nails from becoming overly brittle. At the same time, drinking more water will also have a positive impact on other aspects of your health. Drinking extra H2O can improve your immune system, boost your metabolism, and provide you with mood-boosting benefits as well!
Consider carrying a bottle of water with you at all times to remind yourself to hydrate. If you have trouble remembering to drink water, set your phone or watch to remind you to take a few sips every hour. By the time you feel thirsty, you are already headed toward partial dehydration!
Commit to Regular Maintenance
Just like your car needs maintenance to keep running at its best, your body needs regular care and maintenance to maintain hair and nail health. You can maintain your nails at home by clipping or filing them regularly. This will help to reduce your chances of breakage.
You can also look into things like cuticle oils and cuticle care to keep your nails growing strong.
For hair care, make sure you’re using the right shampoos and conditioner for your hair type. Avoid shampoos containing Sodium Laureth Sulfate (SLES) and Sodium Lauryl Sulfate (SLS) as they are hormone disrupters. At the same time, don’t forget to regularly trim your hair so it can continue to grow as strong as possible.
I hope you’ll include these tips in your daily regimen. We all look and feel our best when we’re giving our body the nutrients it needs.
Helping You Achieve Major Wellness!
Cheryl
Cheryl A Major, CNWC
I’m author, health coach, and entrepreneur Cheryl A Major, and I would love to connect with you! If you’re new to the world of creating better health, both mental and physical for yourself, please check out my training on how to get gluten out of your diet. Becoming Gluten Free Me is where to check it out. Learn how gluten affects us and how to go about reducing or eliminating it from your diet. You don’t have to suffer with Celiac Disease to benefit from getting gluten out of your life!
Be sure to follow me on Twitter so you won’t miss my daily postings for health, wellness and mindset!
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