Strong hair and nails is a byproduct of a good diet. So let’s take a look at some symptoms and potential causes, along with what foods will help strengthen both. We aren’t going to talk much about the most common issues like excessive coloring, but rather the medical and natural cures.
Before you dive too deep into what is wrong with your hair, take a look at your parents and grandparents. Do / Did they have coarse curly hair? Do / Did they lose their hair as they aged? There are certain things that are handed down genetically, that you cannot change.
Let’s start with standard practices for hair and nails. Most stylists will recommend that you wash your hair with shampoo no more than three times a week for short / medium length hair and no more than once per week for long hair. Washing your hair more than that strips it of its natural oils that help protect the shaft. Use as few “products” on your hair as possible and naturally let your hair dry as often as you can. When it comes to nail care, you should be pushing back your cuticles weekly, and keeping your nails smooth and free from tears so that you do not get ingrown nails and hang nails. Do not cut your nails too short nor let them grow too long.
Hair is up first. Taking care of your hair can be a challenge. My scalp is very oily yet my hair has always been dry and broke easily. Since I had almost always had shoulder length hair or shorter, I didn’t realize that my daily hair washing was causing many of my issues. By washing my hair daily, I was creating a more oily scalp as it was trying to protect itself. I now wash only my scalp (not the lengths of my hair) with an organic moisturizing shampoo once a week. In between I rinse my hair with warm to cool water and then spray it with white vinegar. My locks have gone from frizzy to much prettier defined curls.
Brittle Hair. Hair that breaks easily can be for a variety of reasons – Deficiency in Biotin, Selenium, Copper, Vitamin C, Vitamin B, Iodine, Manganese, Omegas, and Iron. Medical issues – Hypothyroidism, Hypoparathyroidism, Anorexia Nervosa, Trichorrhexis Nodosa. Other potential problems would be over processing your hair, too much heat applied to your hair, using the wrong brush, or using the wrong type of bands.
Hair Loss. As above there are many potential reasons for hair loss. Stress is one of the major contributors to the problem. During an excessively stressful period in your life (divorce, death in family, major illness, surgery, loss of job, failed relationship) you may experience hair loss for up to 6 – 9 months AFTER you have recovered from the situation. Heredity is also a major contributor. Medicines can cause hair loss, including – blood thinners, gout medicine, high blood pressure medicine, birth control pills, antidepressants, and heart medication. Vitamin B deficiencies also play a role in hair loss and on the flip side too much selenium, Vitamin A, and Vitamin E can also cause hair loss. If you like greasy foods, carbonated drinks, alcohol, sugar, and processed foods, these could also be at the root of your problem (pun intended).
Recommended Reading – Types of hair loss: https://jamanetwork.com/journals/jama/fullarticle/2795266
More recommended reading: http://www.medicinenet.com/hair_loss/article.htm
More recommended reading: https://www.healthline.com/health/hair-loss
Dry Hair. The issues with dry hair are mostly the same as for brittle hair. The most common issue is over washing, over processing, over “product” usage, overheating. Give your hair a break! There are some great things sitting in your kitchen that can help… again, don’t over do it or you will be adding more issues.
Recommended reading: https://www.byrdie.com/hair-mask-recipes-for-damaged-hair-346747
More recommended reading: https://www.self.com/story/diy-hair-mask
Dandruff. There are a whole host of potential issues related to dandruff. Some are potentially serious and should be taken care of as soon as possible. A poor diet and low levels of zinc and B vitamins may increase chances of having dandruff. Did you know you can get dandruff in your ears too? A cotton swab with vinegar on it daily should clear that up fairly quick.
Recommended reading: http://www.mayoclinic.com/health/dandruff/DS00456/DSECTION=causes
More recommended reading: http://www.hairboutique.com/tips/tip1003.htm
More recommended reading: https://www.wellandgood.com/foods-for-scalp-health/
On to nails. Your nails can tell a LOT about your health. You are not allowed to wear nail polish when you are going to be put under for surgery because it is the fastest way to see if you are getting enough oxygen – your nails tell a lot more about you than you think… read the recommended reading section below for all the facts on what your nails say about your health.
Brittle Nails. Brittle nails and brittle hair have the same possible vitamin deficiencies. Menopause also tends to make nails brittle as you are losing some of your hormones. Also, subjecting your nails over and over to water or harsh chemicals does have consequences. Use rubber gloves! Vitamin deficiencies can also play a role in nail health including B-complex, calcium, vitamin C, and omega 3.
Recommended reading: https://www.healthline.com/health/brittle-nails
More recommended reading: https://www.healthline.com/nutrition/vitamins-for-nails
More recommended reading: http://www.home-remedies-for-you.com/vitamins/vitamin-deficiency/nails.html
Ridges on Nails. As we age, our body changes. One naturally occurring aging process is that some people develop vertical ridges on their nails. There are several potentially concerning health issues related to vertical ridges including rheumatoid arthritis and PAD. If you develop horizontal ridges, consult your practitioner as it could be a sign of acute kidney disease, diabetes, or thyroid disease. Low iron can also cause ridges on your nails.
Recommended reading: https://www.medicalnewstoday.com/articles/188939
More recommended reading: https://healthyeating.sfgate.com/vitamin-deficiencies-cause-fingernail-ridges-3123.html
White Marks Under Nails. Nutritional deficiencies of zinc, selenium, and calcium cause white blemishes under your nail. This is rare in the US due to the fact you would have to be SEVERELY deficient. The most common cause of white marks under your nails is mild trauma. Did you know you could be allergic to your nail polish? Mmmhmmm. Those white marks could be your nails yelling at you to stop! However, if you regularly find white spots under your nails, or many of them, reach out to your practitioner as they could be a sign of a deeper condition.
Recommended reading: https://www.healthline.com/health/white-spots-on-nails
More recommended reading: https://www.livestrong.com/article/528741-vitamin-deficiencies-spots-on-finger-nails/
How to reduce hair loss and strengthen nails? Your hair and nails are made from Keratin. As we age, we tend to retain less and less. Eating enough foods that are high in Keratin is essential for strong hair and nails. Eat enough protein – this does NOT mean meat. It means a proper variety of natural protein – fish, nuts, seeds, dark green vegetables, meat. Drink sufficient amounts of water – water removes toxins from the body that can affect any part of your body. Brush your hair / massage your scalp daily – your hair follicles need stimulation to produce and spread the natural oils. I remember my grandmother telling me 100 strokes a night… I guess there was a good reason! Avocado, avocado, avocado! The natural oils in avocados are fabulous for both hair and nails. I recommend one a day.
Foods to build strong hair and nails. The omegas are necessary for both healthy hair and nails – salmon, tuna, nuts all are high in omegas. Vitamin C, E, B complex, A – make sure you are eating a very well-rounded diet – full of color. Protein is necessary for strong hair and nails as they consist primarily of excess protein. Legumes – they have several benefits to your hair and nails beyond protein they also have iron, zinc and biotin.
Recommended reading: https://www.healthline.com/health/beauty-skin-care/add-these-8-foods-to-your-diet-for-healthy-hair-skin-and-nails
More recommended reading: https://www.healthline.com/nutrition/keratin-rich-foods
I hope this has given you plenty food for thought!
Blessings.. E