If you’re fed up with dry skin, cracked heels, split, tough or overgrown cuticles or nails that break and flake well before they ever reach a decent length, don’t give up. A nutritious diet and some seriously good nail and skin care could be all that you need.
When we're run down, going through a difficult or stressful time or recovering from illness, our skin can quickly become dry and sallow, and nails are often one of the first areas to lose strength and shine. In fact, nails ~ like hair ~ can be early indicators of health problems long before any other symptoms manifest themselves. The reason is that nails are not considered essential to health and are way down the list of priorities when it comes to nourishment. But even when we’re feeling fine, nails can suffer from exposure to the damaging effects of detergents, hot water, central heating, air conditioning, cold biting winds and from the continual tap-tapping impact with the keys on a keyboard or phone pad, calculator or till.
Fingernails grow slowly, at approximately 1mm per week. Growth will be slower than this if there is any kind of nutrient deficiency or problem with circulation or general health. And nail growth slows up as we age. On average, it takes three to four months for a nail to renew itself from base to tip and about six or seven months to be replenished completely. That’s why poor quality nails can reflect a previous state of health as well as a present one. Caring for your nails and for the skin on your hands and feet really is worth the effort but be patient; it takes time to achieve results.
Here are some tips which might help:
SPOTTING SIGNS OF TROUBLE?I’ve seen a number of articles suggesting that white flecks on the nails
are a sign of calcium deficiency but in my experience zinc deficiency is a more probable explanation especially if those marks are across most or all of the nails. If it's only one or two white dots or streaks, well that can simply mean a knock or a bump to the nail, earlier damage to the cuticle or a minuscule air bubble under the surface of the nail. White marks can also be caused by the contraceptive pill. But if they are widespread, as in the pictures on the right, then it might be sensible to consider a multimineral supplement that contains zinc. Calcium deficiency, by the way, is much more likely to be associated with ridged or fragile nails. A lack of magnesium, vitamin A or biotin, a member of the B complex group – or poor digestion and absorption of protein can also contribute to uneven nails. Unfortunately, ridges are also more common as we age. When nails are curved in a kind of spoon shape or are very pale, iron reserves may be low. If you also have pale skin and are feeling tired, see your GP for a check up and a blood test for iron. It's also worth investigating Vitamin B12 and folic acid because they work closely with iron. Nails that split easily or flake off in layers can mean that the body is lacking B vitamins, especially biotin. Taking a good quality Vitamin B Complex for 6 months can make a big difference. I'd recommend High Five B Complex with Magnesium Ascorbate from Viridian-Nutrition. Take one a day half way through a main meal. Brittle flaky nails might also be short on essential fatty acids, those vital vitamin-like substances found in nuts, seeds, cold-pressed oils and, in a more concentrated and easily absorbed form, in GLA (which provides omega 6) supplements (i.e. blackcurrant seed oil, starflower oil (borage) and evening primrose oil). Some of my favourite products include Dricelle OmegaPlex from Biocare and Viridian Organic Omega 3-6-9 Oil. Persistent fungal infections can often be diet related or the result of underlying digestive or bowel problems, or an overgrowth of the yeast candida albicans . If this sounds like you, then a consultation with a nutritionist who specialises in the treatment of yeast infestation can be a good long term health investment. For people who suffer from fungal infections of the nails (known as onychomycosis), I nearly always recommend that they follow a course of top quality probiotics. That's because fungal infections (in any part of the body) can indicate an imbalance of beneficial gut flora. My feature on gut flora has more info. This excellent site has lots more information on fungal nail infections: http://www.patient.co.uk/health/fungal-nail-infections Or click here to read my article on Probiotics. |
NASTY NAILS
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NAIL CARE PLAN
SUPER NAIL TIPS* Fresh lemon juice massaged around cuticles and under nails will lift away ingrained dirt.
* Witch hazel mixed 50:50 with cucumber juice is an excellent remedy for chapped hands. Rub in, and leave to dry. * A teaspoon of extra virgin olive oil mixed with a teaspoon of sea salt makes a nail and hand scrub that helps to soften cuticles and ease away dead skin. Also works for dry skin on the feet but make sure to wipe off excess before getting in the bath or shower as the oil makes feet slippery! * If you’re ultra-sensitive to ordinary soaps and detergents, keep a bowl of oatmeal near the tap. It makes a great soap substitute. Wet the skin, rub the hands and nails thoroughly with the oatmeal and rinse with warm water. * Treat your nails to a course of gamma linolenic acid (abbreviated as GLA), the essential fatty acid found in blackcurrant seed oil, starflower oil (borage) and evening primrose oil. You might try a course of Pharma Nord BioGlandin or Biocare's Mega GLA capsules. Or an Omega 3 / Omega 6 combination such as Dricelle OmegaPlex from Biocare or Viridian Organic Omega 3-6-9 Oil. Omega oils not only improve the strength and flexibility of the nails but are also really helpful for people with joint stiffness and poor circulation (especially good for cold hands and feet). However, do bear in mind that you need to take the full recommended dose for at least 8 weeks before seeing any improvements. * Soothe chewed fingertips, heal hangnails and sore cuticles, and improve nail strength by using a quality nail oil such as Viridian Organic Nail & Cuticle Oil or Dr Vogel (Bioforce) Neem Oil which is also really good for fungal infections of the nail, cracked cuticles and nails that split easily. These are both amazingly good products and, along with the Green People Hand Creams (see below) are top of my list of manicure and nail treatment essentials. Be patient. If you use them regularly, you should get great results but remember that you are treating the new nail growth which takes time to appear. |
1. Always use a barrier cream or wear household or gardening gloves for jobs around the home.
2. When hands are dry, work-worn or always in water, treat them kindly and regularly during the day with a top quality hand cream. (See my recommendations below). Always use a hand cream last thing at night. Work the cream thoroughly into the cuticles and very gently push them back as they soften. Doing this carefully every day means that actual cuticle removal is hardly ever necessary. Never trim cuticles with scissors or attack them with metal manicure tools. 3. Wiggle and stretch the fingers for a few seconds at regular intervals throughout the day to improve circulation and release tension. 4. Use a fine-grain professional emery board for filing. Boots chemist in the UK do really good black emery files. Never use metal files. File carefully and gently. If nails are very weak, file before removing old polish as this gives the nail a bit of extra strength. 5. For toenails, always cut nails straight across, never dig into the sides of the nail. File gently to smooth edges and tidy up. Make trimming easier by using a footbath soak before you begin. 6. If you use coloured polish, always apply a base coat to prevent staining of the nail and a top coat to help the colour last longer. Clear polish (or clear with a bit of sparkle) on its own is flattering and makes fingers look longer and slimmer. Don’t paint right up to the skin; it can cause nails to soften and stops the skin from breathing. Again, if you use a strengthening polish, take care not to paint too close to the cuticle. Tough cuticles are the last thing you need! 7. Buff the fingernails and toenails once or twice a week. The Body Shop and most drug stores and pharmacies sell nail buffers but a piece of clean rolled up towelling can be just as effective. Buffing improves circulation and smooths out ridges, helping to give nails pliability and strength. Buffing also produces a natural polish-free shine. Buffing is great for colds hands, by the way. TOP TIP One of the best ever treatments I've come across for nail problems, especially if there is a fungal infection, or weak flaky and brittle nails, is to massage the nail and cuticle every day with Dr Vogel Neem Oil. |
GOOD FOODS FOR NAILS
EAT MORE Live bio-yoghurt Goat and sheep’s cheeses Fresh oily fish Organic free-range eggs Lots of fresh vegetables and salads And fresh fruits Fresh and dried figs are especially good Cold-pressed oils (don't cook with them, use them as salad and vegetables dressings) Best quality organic flax/linseed such as Linwoods or Linusit Gold (don't be fooled into thinking that the cheap packs of linseed that are available for cake making are the same quality - they aren't - or have the same nutritional value - they don't) |
. . . AND MORE Sunflower seeds Pumpkin seeds Sesame seeds Pulses / legumes (they make great veggie protein and are fabulously full of gentle dietary fibre) Sea vegetables (rich in trace minerals, dried seaweeds such as dulse, nori, kombu, hizike and wakame are great in soups and stews. Available from health stores) Wholegrains such as brown rice, whole oats, buckwheat & millet Almonds * Walnuts * Lecithin granules, Plenty of filtered water |
NOT SO GOOD FOR NAILS
EAT LESS - OR BETTER STILL FORGET ABOUT - beef, pork products, sugar and sugary foods, sweet fizzy drinks, fruit 'squashes' (and fruit drinks unless they are organic and additive-free). Too much cow's milk can also be detrimental to nail and hair condition, as can diets high in caffeine, cola, chocolate, salt, hydrogenated fats and oils, high fat fast foods, artificial food additives and nicotine. Don't allow yourself to become dehydrated (it's easier than you might think) as lack of water is definitely not nail friendly.
* And obviously don't include nuts if you have an allergy to them
* And obviously don't include nuts if you have an allergy to them
Don’t forget!
Any products you use for your hands or your fingernails will be good for your feet, too.
BEST HAND CREAMS?
My favourites include:
Green People Neutral Scent-free Hand & Body Lotion, ideal if you're sensitive to perfumed products. It's non-greasy, easily absorbed and contains deliciously organic perilla, evening primrose, olive and shea butter Green People Help at Hand gets my 5 stars because it is SO good for dry, irritated skin. One of the best lotions for anyone prone to psoriasis or eczema Trilogy Rose Hand Cream, rich, creamy and very soothing Jurlique Lavender Hand Cream, expensive but a luxurious treat that really does the job and Avalon Organics Lavender Hand and Body Lotion, widely available, a really good everyday lotion at an economic price and contains no nasties. It also comes in a handy travel size. Click on any of the above links or on the photos for more information. |
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CUTICLE CARELook after that delicate fold of skin at the base of the nail, the cuticle. It protects the newly formed nail plate, a hard protein made up of live cells that are constantly pushing the nail forward. Once growth reaches the half moon or lunula, the white area above the cuticle, the nail is no longer living tissue – which is why we feel no pain when nail tips are filed, clipped or torn. However, the half moon is still quite sensitive to touch and care should be taken not to damage or bruise this area when carrying out nail care treatments.
Caring for the cuticles is essential for good nail health, and even more important for those who use nail polish, stick-ons or the posher long-lasting acrylics, gels or silks. |
IN THE KNOW* Nails are the evolutionary remains of claws. In every day circumstances, they protect the ends of our fingers from damage as well as enabling us to pick up the smallest of objects.
* Hangnails are torn areas of skin at the side or base of a nail. They are common where skin is very dry and cuticles are cracked or split. * Persistent fungal infections can often be diet related or the result of underlying digestive or bowel problems, or an overgrowth of the yeast Candida albicans. For people who suffer from fungal infections of the nails (known as onychomycosis), I would usually recommend a visit to the doctor to discuss anti-fungal and other treatments. I'd also suggest that they follow a course of top quality probiotics. Fungal infections (in any part of the body) can indicate an imbalance of beneficial gut flora. Onychomycosis can be due to: Yeasts, most commonly Candida albicans. Moulds in particular Scopulariopsis brevicaulis and Fusarium species. and Dermatophytes (also known as the ringworm fungi, tinea; the infection is sometimes called tinea ungium) such as Trichophyton rubrum & Trichophyton interdigitale For more information on the benefits and actions of probiotics, click right here |
DON'T FORGET THAT ANY PRODUCTS AND TREATMENTS RECOMMENDED FOR THE HANDS AND FINGERNAILS
CAN BE GOOD FOR THE FEET, TOO.
FEET TREATS One of the quickest and easiest ways to keep feet sweet and in trim is to apply daily hand or body lotion to the toes, toenails, heels and ankles after bathing or showering, or before you get into bed. If you do this daily, skin doesn’t get cracked, cuticles don’t dry out, nails don’t split, the risk of ingrowing nails is reduced. And you moisturize your hands at the same time! Then, once a week, treat your feet to a deep massage with your favourite hand lotion and the nails and cuticles with Neem Oil or Viridian Organic Nail & Cuticle Oil. Beginning with the toes, use a gentle circular massage action over the whole foot including the heels and ankles. It takes only a few minutes to nourish the feet in this way and yet pays huge dividends. It improves circulation, reduces stress and tension, and helps the whole body to relax. In the same way that we change socks and stockings every day, it makes sense to change our shoes, too. Don’t wear the same pair two days together. Choose a sensible heel height. Very flat shoes – and very high heels – can cause posture problems, back ache and spinal misalignment. Help tired feet by taking your shoes off during the day, wiggling your toes and rotating your ankles. Arnica cream helps to relieve the pain of bunions and stiff joints; juniper and lavender oils are also very soothing. |
TIPS FOR TOES
Many of the tips I’ve given you for fingernails work just as well for your tippy toes too. One of the most ignored areas of body care, it makes just as much sense to look after them as it does to care for your fingernails. Feet work hard for us and deserve extra care. They support us and transport us, walking an average of 115,000 miles a lifetime. And yet at the 26 bones, 33 joints, 10 nails and the skin which holds them altogether are usually ignored. Allow neglected toenails to become misshapen and they will probably grow inwards, cutting the skin and causing pressure and pain. In reflexology terms, pressure around the big toe area is often the cause of headaches and neck pain. We’ve all used the expression ‘My feet are killing me’ and we know how aching feet can make us mega tired and stressed. So take a step in the right direction and cosset your hard-working feet every day. |
PROFESSIONAL FOOT CARETake yourself off for a professional pedicure. When you see the results, you’ll be more inclined to look after your feet.
A regular visit to a reflexologist is also highly recommended; this ancient healing art of foot massage can be beneficial for a variety of ailments as well as being extremely relaxing. |
If you suffer with foot problems of any kind, including ingrowing nails, corns, calluses or fungal infections, see your doctor or ask to be referred to a chiropodist.
And if you are struggling with persistent fungal infections, I think it's worth emphasising what I said earlier. Fungal conditions can often be diet related or the result of underlying digestive or bowel problems, or an overgrowth of the yeast candida albicans. A consultation with a nutritionist who specialises in the treatment of candidiasis can be a good long term health investment. For people who suffer from fungal infections of the nails or skin, I would usually recommend a visit to the doctor to discuss anti-fungal and other treatments. DID YOU KNOW that fungal infections and odour (in any part of the body) can indicate an imbalance of beneficial gut flora? I've found that a course of top quality probiotic supplements such as those from Bionutri, Biocare, Viridian or Anna & John can be really helpful in such situations. |
HIT THAT NAIL BITING
If you’re really keen to kick the nail biting habit, try these tips:
* First up, ask yourself why you nibble. Stress and worry are major causes. A relaxing herbal remedy such as the herb Valerian can help. (This is not the same as the drug valium although the names sound similar). Herbal product formulae vary between different countries depending upon their herbal medicine legislation so try these
links:
U.K: http://www.avogel.co.uk/herbal-remedies/valeriana/
Canada: http://www.avogel.ca/en/herbal-remedies/valerian.php
Australia: http://www.blackmores.com.au/products/valerian-forte
* You may be less inclined to bite and chew if nails are short and regularly filed. And neat, short nails are stronger than long talons.
* Treat yourself to a professional manicure. If you’ve paid money to have your nails look good, you may be less inclined to destroy the improvements.
* It can help to find something else for your hands to do. A friend of mine cured her nail biting by fingering worry
beads.
* Keep nails – and the skin around them - well moisturised. You’re much less likely to attack a
smooth nail than a rough one.
* If you nibble your nails without being aware of it and the problem is severe, give your nails and hands a 10 minute massage with one of the creams or oils I’ve recommended above and then try wearing cotton gloves in bed and while watching television. Putting on driving gloves can stop that absent-minded nibbling when you’re stuck in traffic!
* First up, ask yourself why you nibble. Stress and worry are major causes. A relaxing herbal remedy such as the herb Valerian can help. (This is not the same as the drug valium although the names sound similar). Herbal product formulae vary between different countries depending upon their herbal medicine legislation so try these
links:
U.K: http://www.avogel.co.uk/herbal-remedies/valeriana/
Canada: http://www.avogel.ca/en/herbal-remedies/valerian.php
Australia: http://www.blackmores.com.au/products/valerian-forte
* You may be less inclined to bite and chew if nails are short and regularly filed. And neat, short nails are stronger than long talons.
* Treat yourself to a professional manicure. If you’ve paid money to have your nails look good, you may be less inclined to destroy the improvements.
* It can help to find something else for your hands to do. A friend of mine cured her nail biting by fingering worry
beads.
* Keep nails – and the skin around them - well moisturised. You’re much less likely to attack a
smooth nail than a rough one.
* If you nibble your nails without being aware of it and the problem is severe, give your nails and hands a 10 minute massage with one of the creams or oils I’ve recommended above and then try wearing cotton gloves in bed and while watching television. Putting on driving gloves can stop that absent-minded nibbling when you’re stuck in traffic!
Kathryn's views are completely independent. She is not employed by any pharmaceutical company, supplement supplier or food producer nor is she persuaded in any way, financially or otherwise, to recommend particular products or services.