Tips to Make Your Nails Grow Faster

Fingernails are made of many layers of a hard protein called keratin. Your fingernails are an important indicator of your overall health. Healthy nails should be smooth and hard, free of any dents or grooves, and consistent in color.

Home remedies for nail growth;

1. Take biotin

Biotin is an important type of B vitamin that allows the body to turn food into energy. It’s also highly recommended as a supplement to help boost the strength of hair and nails. Several human studies suggest that taking a biotin supplement daily can help strengthen nails. Some scientists say a dose of 2.5 milligrams of biotin daily can improve nail strength in just a few weeks. 

Biotin can be found naturally in:

• brewer’s yeast
• cooked eggs
• sardines
• nuts and nut butters
• whole grains
• soy and other beans
• cauliflower
• bananas
• mushrooms

2. Use nail hardeners (sparingly)

Nail softness makes nails more prone to breaking, which increases the need for nail regrowth. To prevent nails from breaking, experts normally recommend nail hardeners. These are substances that get painted onto nails like a polish and are later removed with nail polish remover. This is helpful in strengthening nails and preventing breakage in the short-term. However, experts say prolonged use of nail hardeners can sometimes cause nails to become weaker and more prone to breakage.

3. Avoid glue-on nails and toxic polishes

Researchers have found that regular use of glue-on artificial nails can weaken real nails and make them more prone to breaking. The better option is to paint your nails with nail polishes that have little or no toxic chemicals, such as:

• toluene
• formaldehyde
• dibutyl phthalate (DBP)

Look for water-based formulations that indicate they’re toxin-free. Some popular nontoxic nail polish brands include Acquarella and Suncoat.

4. Practice good grooming

Regular nail grooming can also help boost the strength of your nails, encouraging growth and reducing breakage. Some ways to keep your nails well-maintained include:

• keeping your nails dry and clean, which keeps bacteria from growing beneath them
• using sharp manicure scissors or clippers to trim your nails straight across, and then using them to round the tips of your nails into a soft curve
• moisturizing your hands and nails with a lotion, making sure to rub it into your fingernails, especially at the base where the cuticles are located
• avoiding nail biting or cutting your nails too short

Your nails are a reflection of your overall health. It’s important to stick to a healthy diet if you want strong, fast-growing, healthy nails. That involves eating a well-balanced diet full of fresh fruits and vegetables, lean sources of proteins, an adequate amount of carbohydrates, and plenty of healthy fats. However, sometimes nails need a little help getting healthier and stronger. That’s where home remedies can help. Remember, you can’t get your nails to magically grow faster. But if you take care of them, they’ll grow stronger and last longer, making them less prone to breakage. Source

Gut Health Factors Affecting Nail Conditions

When it comes to nail health, what happens in your gut doesn’t stay in your gut. While you might not immediately link digestive issues to the appearance of your nails, an unhealthy gut can directly impact their condition. The state of your gut affects how well your body absorbs essential nutrients, fights inflammation, and maintains balance — all of which play a critical role in how your nails look and feel. Let's explore some common gut health factors that can significantly affect your nail health.

Malabsorption Issues and Their Impact on Nails

Malabsorption occurs when your digestive system cannot adequately absorb nutrients from the food you eat. Conditions like celiac disease, Crohn’s disease, or chronic pancreatitis can damage the lining of your intestines, making it difficult for your body to absorb the vitamins and minerals crucial for nail health, such as biotin, iron, zinc, and B vitamins. Even without a diagnosed condition, factors like low stomach acid, enzyme deficiencies, or even stress can impair nutrient absorption. When your nails lack these vital nutrients, they can become weak, brittle, slow-growing, or discolored, signaling that your gut might not be absorbing what it needs.

Inflammation in the Gut and Its Systemic Effects

Inflammation in the gut can have a ripple effect throughout the body, including your nails. Inflammatory bowel conditions, such as ulcerative colitis and Crohn’s disease, can disrupt the gut lining, leading to what's known as "leaky gut" — a condition where undigested food particles and toxins pass into the bloodstream. This triggers a systemic inflammatory response that can affect not just your gut but also your skin, hair, and nails. Inflammation can impair your body’s ability to deliver essential nutrients to the nail matrix, where new nail cells are formed, resulting in weakened and damaged nails.

The Role of Probiotics in Nutrient Assimilation

Probiotics, the beneficial bacteria found in your gut, are essential for maintaining a healthy digestive environment. These "good" bacteria help break down food, produce certain vitamins (like B vitamins and vitamin K), and support the absorption of minerals like calcium, iron, and zinc. A balanced microbiome aids in efficient nutrient assimilation, ensuring that your body can use the nutrients required for nail growth and repair. Consuming probiotic-rich foods, like yogurt, kefir, sauerkraut, and kimchi, or taking a high-quality probiotic supplement can help restore balance to your gut, improve nutrient absorption, and, by extension, support healthier nails.

Gut Dysbiosis and Its Reflection in Nail Health

Gut dysbiosis occurs when there is an imbalance between the good and bad bacteria in your gut. This imbalance can be caused by factors like poor diet, stress, overuse of antibiotics, or a lack of probiotics in the diet. Dysbiosis can compromise digestion and nutrient absorption, leading to deficiencies that show up in your nails. Common signs of gut dysbiosis reflected in nail health include ridges, white spots, discoloration, or slow-growing nails. Addressing dysbiosis through dietary changes, probiotics, and lifestyle adjustments can help rebalance the gut microbiome and improve your nail health from within.

Common Gut Issues That May Affect Nails

If your nails are brittle, discolored, or slow to grow, it might not just be about your nail care routine — the root cause could lie in your gut. Certain digestive conditions can have a direct impact on nail health, reflecting the hidden problems happening inside your body. Let’s explore how some common gut issues like celiac disease, inflammatory bowel diseases, small intestinal bacterial overgrowth (SIBO), and food sensitivities can manifest in your nails.

Celiac Disease and Its Nail Manifestations

Celiac disease is an autoimmune disorder where the immune system mistakenly attacks the small intestine in response to gluten, a protein found in wheat, barley, and rye. This immune response damages the gut lining, leading to malabsorption of key nutrients like iron, zinc, and B vitamins — all vital for nail health. Common nail manifestations of celiac disease include brittle nails, slow growth, and a condition known as "leukonychia," where white spots or lines appear on the nails. If you experience these symptoms and have digestive issues, it's important to consider celiac disease as a possible underlying cause and get tested.

Inflammatory Bowel Diseases and Nail Changes

Inflammatory bowel diseases (IBD), such as Crohn’s disease and ulcerative colitis, cause chronic inflammation in the digestive tract. This inflammation disrupts the body’s ability to absorb nutrients effectively, which can lead to a range of nail changes. People with IBD may notice nails that are ridged, thin, or spoon-shaped (concave), known as "koilonychia," often due to iron deficiency anemia caused by intestinal bleeding or poor absorption. Other changes, like brittle nails or slow nail growth, can result from the overall nutritional deficiencies commonly associated with these conditions.

Small Intestinal Bacterial Overgrowth (SIBO) Effects

Small intestinal bacterial overgrowth (SIBO) occurs when there is an abnormal increase in the number of bacteria in the small intestine. This overgrowth can interfere with the digestion and absorption of nutrients, leading to deficiencies in vital vitamins and minerals necessary for nail health. SIBO can also cause fat malabsorption, which affects the absorption of fat-soluble vitamins like A, D, E, and K, essential for maintaining strong, healthy nails. Signs of SIBO-related nutrient deficiencies may show up as weak, brittle nails that break easily or develop ridges. If you suspect SIBO, working with a healthcare provider to diagnose and treat it can help restore gut health and improve your nails.

Food Sensitivities and Their Impact on Nails

Food sensitivities or intolerances, such as lactose intolerance or sensitivity to specific proteins, can also affect gut health and, consequently, your nails. When the body reacts negatively to certain foods, it can trigger inflammation in the gut, leading to impaired digestion and nutrient malabsorption. Over time, this can deplete the nutrients essential for nail health, such as biotin, zinc, and iron, resulting in weak, brittle, or discolored nails. Identifying and eliminating trigger foods, and working on healing your gut, can reduce inflammation and support better nail health.

Improving Gut Health for Better Nails

To achieve stronger, healthier nails, the solution may not be a new nail product but rather improving your gut health. A well-functioning digestive system ensures your body absorbs the essential nutrients needed for nail growth and resilience. By making specific changes to your diet, hydration habits, and lifestyle, you can promote both gut and nail health. Let’s explore some practical strategies for nourishing your gut and boosting your nails from the inside out.

Dietary Changes to Support Gut and Nail Health

The first step to improving gut health for better nails is a balanced diet rich in nutrients that support both. Include a variety of whole foods such as lean proteins, fruits, vegetables, whole grains, nuts, and seeds. Focus on foods that provide the key nutrients for nail health — like biotin, zinc, and iron — while also promoting a healthy gut environment. Fermented foods such as yogurt, kefir, sauerkraut, and kimchi contain probiotics, beneficial bacteria that can help balance the gut microbiome and improve nutrient absorption. Avoid processed foods, excessive sugar, and unhealthy fats that can disrupt the gut and compromise nutrient uptake, leading to weaker nails.

The Importance of Fiber for Gut Microbiome

Fiber is a crucial component of a gut-friendly diet, serving as the primary fuel for beneficial gut bacteria. Soluble fiber, found in foods like oats, apples, and beans, helps regulate digestion and maintain a healthy gut lining, enhancing nutrient absorption. Insoluble fiber, found in whole grains, nuts, and vegetables, promotes regular bowel movements and eliminates waste, reducing the risk of toxins that can impact both gut and nail health. Aim for a daily intake of fiber-rich foods to keep your gut microbiome thriving, which will, in turn, support the nutrients your nails need to grow strong and healthy.

Hydration and Its Role in Toxin Elimination

Staying properly hydrated is essential for both gut and nail health. Water helps flush out toxins from your body, supports digestion, and aids in nutrient absorption. Without sufficient hydration, your digestive system can become sluggish, leading to constipation and poor nutrient uptake. Dehydration can also affect your nails directly, causing them to become dry, brittle, and more prone to breakage. Aim to drink at least eight glasses of water a day, and consider herbal teas and water-rich foods like cucumber and watermelon to stay hydrated. By keeping your body well-hydrated, you support both your gut function and nail vitality.

Stress Management for Gut-Nail Health

Chronic stress can negatively impact both your gut and your nails. Stress triggers the release of hormones like cortisol, which can disrupt the digestive system, alter gut bacteria, and impair nutrient absorption. This can lead to nutrient deficiencies that manifest in brittle, weak, or slow-growing nails. Practicing stress management techniques such as mindfulness, deep breathing exercises, yoga, or regular physical activity can help reduce stress levels and promote better gut health. Less stress means a more balanced gut environment and, ultimately, stronger, healthier nails. By implementing these strategies, you can create a healthier gut environment that supports optimal nutrient absorption and overall well-being, leading to improved nail health. Source

What are Bunions and Who Can Get Them?

Our feet help us with everything we do in our lives. However, our feet can suffer as a result of our daily activities. One such condition is the pesky case of bunions. Bunions are very common at 3 million cases each year and are treatable with medication and outpatient surgery. While treatable, bunions can cause significant pain that can become a burden. This is why it's important to learn basic information about bunions, such as what their symptoms are and the overall best way to avoid them.

What Are Bunions?

Bunions are caused when the big toe abnormally moves towards the other toes. This causes a boney bump on the inner side of the big toe joint base, making it painfully stick out. Occasionally, the big toe overlaps or underlaps the second toe, sometimes causing the skin to become red and sore. If you wear tight and narrow shoes, this can cause bunions to develop or worsen bunions that already exist. Bunions can also form because of your foot's physical shape or a pre-existing deformity or medical condition. Smaller bunions are known as bunionettes, and they can develop on the joint of your smaller toes.

Who’s at Risk for Bunions?

Several factors increase your risk of bunions. A few of these factors are the following:

• High heels. People who wear high heels are at higher risk for bunions because these shoes force your toes into the front of your shoes. This tight and narrow position often crowds and essentially suffocates your toes.
• Poor-fitting shoes. People who wear shoes that are simply uncomfortable (i.e., too small, too tight and narrow, or too pointed) are more likely to develop bunions than others. This is because you're putting unnecessary stress on your feet.
• Rheumatoid arthritis. If you have this inflammatory condition, it can make you more likely to develop bunions.
• Genetics. If you notice that you tend to develop bunions, chances are it might be an inherited problem. Genetics plays a role in the anatomy of your foot, and it can be the cause of bunions.

Causes and Symptoms

The signs and symptoms of bunions include the following:

• A bulging bump on the outer part or base of your big toe
• Swelling, redness, or soreness around the joint of your bigger toe
• Corns or calluses; commonly developed where the first and second toe on each foot rub against each other
• Constant pain or soreness that is consistent or repeats itself in your day
• Limited movement of your big toe

While the official cause of bunions is known, it’s believed that bunions are caused by incorrect foot mechanics. It’s also theorized that genetics cause this deformity in a family line. Also, bunions can be developed by improper footwear (such as high heels and small shoes) as these put unnecessary strain and pain on the feet.

When to See a Doctor

While bunions are rarely serious, it's best to see your doctor for a proper diagnosis. Preferably, you should see a doctor who specializes in foot disorders. These specialized doctors are known as podiatrists or orthopedic foot specialists.

It's recommended you see a doctor if you have:

• Consistent toe or foot pain
• A noticeable bump on the joint of your big toe
• Reduced movement of your big toe or foot
• Difficulty finding shoes that properly fit due to an existing bunion

How to Treat Bunions

Treatment options can vary depending on the severity of your bunion and the extent of pain it causes you.

CONSERVATIVE TREATMENT

Nonsurgical treatments that can relieve you of bunion pain include:

• Changing shoes. By switching to more comfortable shoes that provide proper space for your toes, it can provide you with significant relief.
• Padding. Over-the-counter and non-medicated bunion pads may be helpful. These act as a buffer between your foot and shoe to relax your feet.
• Medication. Tylenol, ibuprofen, Aleve, or others can help with bunion-related pain.
• Shoe inserts. Padded shoe inserts aid in evenly distributing pressure whenever you move your feet. This reduces your symptoms and prevents your bunion from getting worse. However, some people may instead require prescription orthotic devices instead of an over-the-counter product.
• Ice. By applying ice to your bunion after your feet have been overworked or become inflamed, ice can help relieve the pain. However, if you lose feeling or have circulation problems with your feet, talk with your doctor first.

SURGICAL OPTIONS

If conservative treatment doesn't help you, it might be time to consider surgery. Surgery is only recommended when a bunion causes you constant pain or begins to interfere with your daily life. It should also be considered if alternative options aren’t helping.

There are many surgical procedures for bunions. This is why it's important to remember that no single procedure is the right choice for everyone. Surgical procedures for bunions are done either as a single procedure or as a combination.

Surgery may involve:

• Removing any swollen tissue around the joint of your big toe
• Straightening your big toe by removing part of the bone
• Realigning one or more bones in the forefoot into a more normal position to correct the abnormal angle in the joint of your big toe
• Permanently joining the bones of your affected joint

While it's possible to walk on your feet following a bunion procedure, a full recovery can take weeks or months.

To prevent bunions from reforming, wear comfortable and proper shoes. Of course, talk to your doctor about what to expect following your surgery.

Keep Your Feet Healthy

To avoid bunions, you should keep your feet healthy and happy. It’s best to choose shoes based on comfort instead of fashion style. Your shoes should also have a wide toe box so your toes can breathe and stretch nicely without excessive stress.

Also, your shoes should conform to your foot's natural shape without squeezing you. By keeping your feet happy and comfortable, you'll decrease the risk of bunions. And avoid having to deal with unnecessary pain or surgery by simply focusing on comfort! Source

How Athletes Can Prevent Ingrown Toenails

Athletes often face various challenges related to foot health, with one of the most common issues being ingrown toenails. While seemingly minor, it’s an issue that can affect athletic performance, causing pain and even leading to infection if you leave it untreated. Understanding how to prevent ingrown toenails is critical if you want to stay at the top of your game. Prevention not only helps maintain performance but also reduces the need for medical interventions that could sideline you for days or even weeks.

What Are Ingrown Toenails, and Why Should You Care?

An ingrown toenail happens when the edge of your toenail starts growing into the surrounding skin. It may not sound like a big deal at first, but if you’ve ever had one, you’ll know how much it can hurt. Symptoms include:

• Pain or tenderness along the sides of your nail
• Redness or swelling
• Sensitivity to pressure (like from your shoes)
• Pus or drainage if it becomes infected

Why Athletes Are at Greater Risk

If you’re an athlete, you’re more likely to deal with ingrown toenails than someone less active. Here’s why:

• Pressure and impact: Whether you’re running, jumping, or pivoting, your toes are under constant strain.
• Tight or ill-fitting shoes: Athletic footwear, especially cleats or running shoes, can crowd your toes and push nails into your skin.
• Sweaty conditions: Moisture softens the skin, making it easier for the nail to pierce through.

Every time you lace up for a game, run, or hike, you’re putting your feet to the test. That’s why it’s important to understand how to prevent ingrown toenails and stay ahead of the problem.

The Right Shoe is Your First Line of Defense

Let’s talk about your shoes. Are they helping or hurting your feet? Believe it or not, the wrong pair of shoes is one of the biggest reasons behind ingrown toenails. But don’t worry–choosing the proper footwear isn’t as complicated as you might think.

• Make sure they fit: Your shoes should feel snug but not tight. A cramped toe box can force nails into your skin, while loose shoes create friction.
• Prioritize the toe box: Choose shoes with enough room for your toes to move freely. Think of it as giving your toes some breathing room.
• Replace worn-out shoes: Old shoes can lose their structure and cause unnecessary pressure on your feet. If you notice your shoes are worn down or uneven, it’s time for an upgrade.
• Match shoes to your sport: Different activities require different types of footwear. For example, running shoes are designed for forward motion, while basketball shoes offer lateral support.
• Don’t forget insoles: Custom or supportive insoles can help distribute pressure evenly across your foot, protecting your toes during high-impact activities.

Your Daily Foot Care Routine

You might not think much about your feet until something goes wrong, but a little preventative care can go a long way. Adding some simple steps to your routine can prevent ingrown toenails from slowing you down.

Proper toenail trimming

Are you cutting your toenails the right way? It might sound basic, but this is where many athletes go wrong.

• Cut your nails straight across; don’t round the edges.
• Avoid cutting your nails too short. They should extend slightly past the tip of your toe.

Soak your feet

After a long workout or game, your feet deserve a break. Giving them a warm soak offers the following perks:

• Reduces swelling
• Soothes tired muscles
• Softens your nails and skin, making them easier to care for

Add Epsom salt to your soak for an extra boost to relieve foot pain and reduce the chances of fungal infections.

Moisturize your skin

Dry skin can crack and cause irritation, especially around your nails. Keep your feet hydrated by applying moisturizer daily. Just remember to avoid the spaces between your toes to prevent fungal growth.

Elevate and relax

When was the last time you put your feet up? Elevating your feet comes with a couple of great benefits:

• Improves circulation
• Reduces swelling
• Gives your toes a break from the constant pressure

Keep feet clean and dry

Make it a habit to wash your feet daily. Afterward, dry them thoroughly, especially between your toes, to keep bacteria and fungi at bay.

Choose breathable socks

Sweaty feet are a breeding ground for problems. Go for moisture-wicking socks made from materials like merino wool or synthetic blends. Your feet will stay dry and comfortable during even the toughest workouts.

Watch for warning signs

Every now and then, take a closer look at your feet. Early signs of an ingrown toenail include redness, swelling, or discomfort around the nail. Catching ingrown toenails early can save you a lot of trouble later.

When to Call a Podiatrist

Even if you do everything right, sometimes an ingrown toenail can sneak up on you. So, how do you know when it’s time to bring in the pros?

Red flags to watch for;

• Severe pain that doesn’t improve
• Persistent redness or swelling
• Pus or drainage (a sign of infection)
• Repeated ingrown toenails on the same toe

What a podiatrist can do for you

If you’re dealing with an infected or chronic ingrown toenail, a podiatrist can help. Common treatments include:

• Nail removal: Removing part or all of the nail can relieve pain and prevent further issues.
• Corrective procedures: For recurring problems, treatments like a matrixectomy can permanently fix the nail’s growth pattern.

The sooner you see a podiatrist, the faster you’ll be back on your feet and back to your favorite activities.

Source

9 Cozy Fall Pedicure Colors

Getting a pedicure during the fall is like wearing a particularly daring lingerie set under your outfit. It’s a thrill! And a way to experiment with something that might be outside your comfort zone. “Fall is the ideal opportunity to try out bolder, darker, or unexpected shades without the pressure of constantly coordinating with open-toe footwear,” says Erica De Los Santos, manicurist and founder of Nail’d It Beauty Lounge. If the mood strikes and you want to unveil your look, you’ll be walking more confidently than ever.

This season, you can expect deep, moody colors and ultra rich earth tones. “These hues totally set the fall mood,” says Sojin Oh, 3D nail artist and creative consultant to Kijibae. “They're cozy, grounded, and have depth.” You’ll also find unexpected colors like sheer neutrals, concrete, and sage green, adding a soft, subdued take to the fall palette. 

Burning sage is said to help cleanse and reset energy. IMO, getting a sage color pedicure can have the same effect. “Sage is a soft, transitional green that bridges summer and fall,” says Mazz Hanna, manicurist and CEO of Nailing Hollywood. “It adds a subtle pop of color without clashing with deeper autumn shades.”

If milky lavender or punchy purple tones are your go-tos during the warmer months, consider plum their moody big sister with the best goth-rock playlist on repeat. “Deep plum gives the same sultry vibes seen in velvet and wine-hued accessories, which are always popular in the fall,” says Oh. ILNP’s Currant and Ten Over Ten’s Orchard are classic creme-finish plums that are ripe for the cooler weather.

Whether you’re inspired by the changing foliage or the seasonal treats you pair with your pumpkin spice latte, warm siennas pair especially well against an otherwise neutral ensemble. “Burnt orange brings a surprising pop of color that’s fitting for cooler weather,” says manicurist Lily Nguyen. “It’s a shade people don’t tend to reach for when it comes to their toes, but it works well in the fall.”

Like the coat you reach for as soon as the temperature dips into the low 50s, oxblood is a timeless fall staple. “This shade evokes the cozy, warm feeling of fall, mirroring seasonal changes like turning leaves,” De Los Santos says. “Deep reds also exude a sense of elegance, making them a go-to for those looking to add a sophisticated touch to their pedicure.”

Rich shades of brown—from deep espresso to warm amber—add a touch of depth to any look and are perfect for the peep-toes you might be wearing while the weather’s still mild. “Earthy browns feel naturally fitting with Western-inspired footwear and add warmth to both structured and textured designs,” says De Los Santos.

Cool grey is an elevated way to complement the sheer flats you're breaking out this fall. “Colors like bone gray or charcoal gray offer up a bit of attention, but not too much,” says nail artist Sarah Chue. “For the most part, we don't want to draw much attention to the toes, but if you were to see them, they’re well-kept and chic.” If you want to play with a matte finish, Chue notes the effect is especially flattering over lighter grays. TooD’s Luna and Kapa Nui’s Hinahina (which means gray in Hawaiian) are classic opaque slate shades, while the Kijibae Semi-Cured Gel Nail Strips in Moon Dust are a demure gray ombré design sized just right for all 10 toes.

Feeling more of a neutral vibe? Taupe, the happy medium between beige and gray, is a versatile choice that plays well with minimalist and maximalist aesthetics alike. “Taupe is an understated neutral that feels like fall,” Hanna says. “It’s soft, wearable, and works with just about everything in your wardrobe.” For a taupe that makes an impact, go for a pigmented creme formula like China Glaze’s Weathered Bark, Rob the Bank by Static Nails, or No. 50 by Sundays.

If an inky black lacquer feels too intense to wear on all 10 toes, consider a dark indigo in its place; the end result is just as polished without feeling too severe. “Navy pedicures are sleek, polished, and always in season,” Hanna says. “It’s a cool weather staple that’s a softer alternative to black.”

Consider this trend the autumnal answer to the lip gloss nails trend. Mimicking the appearance of a bare nail with a little extra shine, Julie Kandalec, a New York City-based manicurist, has been noticing many celebrities going color-free on the red carpet. “I have just started seeing some non-polished toes on celebs like Anne Hathaway and Hailey Bieber, and I do see this as a trend as well,” she says. “I don’t mean completely undone. I mean a perfect cuticle with the sheerest of pink and white gel polishes to mimic a perfectly healthy, buffed nail.”

Try a sheer ballet hue like Clueless by Lights Lacquer, or Blush by Le Mini Macaron, or keep the glazed-donut effect going strong by wearing a shimmery topper like Celestial Lights by Holo Taco over a bare nail.

Source

How to Improve Circulation in Your Feet and Toes

 

Dr. Rowe shows how to quickly improve blood flow and circulation in the feet and toes. This video will be broken up into different parts that will show exercises in different positions (including in bed and seated).

Make sure to go through them all, and use what gives you the best results. All of the exercises can be done at home, require no special equipment, and may improve circulation within 30 seconds.

The 6 Fall Nail Color Trends You Need to Know About

I have to be honest: Many of the same nail colors tend to trend every fall. Associate editor Annie Blay-Tettey and I were recently lamenting (and laughing) about how “vampy” and “foliage-inspired” hues continue to dominate. But seeing the same shades come back each fall isn’t necessarily a bad thing. “They stick around because they feel natural for the time of year, like the changing leaves and shorter days,” says Mazz Hanna, a nail artist and founder of Nailing Hollywood, a boutique agency. These colors have their place, just like sipping pumpkin spice lattes, blasting Folklore through your speakers, and going apple picking.

Deep Navy;

Black cherry is the trend that won’t quit, and you’ll likely see the shade continue its reign this fall. (Choi even says so.) But if you’re looking for an unexpected hue that’s just as smoky, try a dark navy, which Hanna describes as “bold and crisp without the starkness of black.” Hanna recommends the extra-moody OPI Midnight Mantra, while many of us at Allure are partial to Chanel Le Vernis in Fugueuse. For a take on the trend with see-from-space shine, try Mooncat’s The 13th Hour, a black polish swirled with finely-milled navy glitter.

Off-white;

Warm-toned off-whites are everywhere this season, say Hanna and nail artist Elle Gerstein. Think of them like your plain white tee: basics that go with just about everything. The two artists suggest wearing the various options in different ways. Gerstein favors opaque, parchment-colored polishes, calling them fall’s “pastels.” And Hanna prefers a milky vanilla with warm undertones, saying that the semi-translucent take on the trend “keeps the lightness of summer but adds a softer, blurred finish that pairs perfectly with early fall layering.”

Dirty plum;

Instead of the usual brown tones of fall, consider a brown-tinged plum. “It provides the perfect contrast against neutral tones, adding a pop of color that isn’t overwhelming, as it’s still an earthy tone,” says nail artist Sarah Chue. She recommends Manucurist Paris in Victoria Plum, which is an amalgamation of purple, pink, and brown. I also like Essie’s Mismatch to Match, which is slightly loamier, and Gitti 012 for a deeper hue that still reads as plum against beiges.

Caramel;

Full-bodied, deep browns dominated our feeds for the past two years (last year it was espresso, thanks in part to a song we couldn’t get out of our heads, and the year before, gray-brown), making this season’s glossy caramel feel extra refreshing.

Black;

Ask any New Yorker: Black can be worn all year round. But the reason why it’s trending this season has a lot more to do with how people are feeling these days. “Black isn’t just another nail polish color, it’s a whole mood,” Miss Pop says. “It was the big shade in the ’90s and indie-sleaze eras.” Grunge is one of this season’s biggest trends, and we previously reported on its influence on makeup; makeup artist Alex Levy told Allure, “I think politically and socially, makeup is being used more to provoke and unify—either as a middle finger to social norms or a way to connect with other like-minded folks who see beauty in a similar way.” The same sentiment can be applied to nail polishes.

Source