12 Tips for Stronger Nails

The good news is that we can always make changes to our lifestyle and habits to help strengthen our nails and get them where we’d like.

Here are 12 tips that you can use to help strengthen your nails in no time;

1. Take a biotin supplement

Biotin, also known as vitamin H and vitamin B7, is one of the B vitamins. Because it’s water-soluble, it isn’t stored by the body, so you have to ensure that you consume it daily.

Biotin can help strengthen hair and nails. It also helps the body’s nervous system to function properly.

It can be found in foods like sardines, cooked eggs, and legumes, or you can take a B vitamin supplement.

2. Minimize exposure to water

Too much soaking in water can cause your nails to become weak and brittle. Wear gloves when washing dishes, and try to keep your hands out of the water while taking a bath.

It’s impossible to always avoid submerging your hands, of course, but this is something to be mindful of.

3. Stay hydrated

Drinking enough water is essential for health, and nail health is no exception. Without adequate moisture, nails can become brittle and break and peel easily. Drinking enough water helps them to retain moisture and stay strong.

4. Pay attention to your diet

Make sure you’re eating a nutrient-dense and varied diet, as well as taking a multivitamin with minerals. A diet that’s deficient in crucial vitamins and minerals can affect your entire body — including your nails.

5. Be careful about the products you use

• Nail polish and remover

Many nail polishes or treatments contain harsh chemicals that can actually weaken nails. Nail polish remover that contains acetone should be avoided since it can damage nails.

Look for nontoxic nail polishes and soaks as well as an acetone-free polish remover.

The Food and Drug Administration (FDA)Trusted Source warns against other potentially harmful chemicals found in everyday nail care products.

• Hand sanitizer and cleaning products

If you use hand sanitizer, try not to get it on your nails, and use it in moderation. The alcohol-based sanitizer dries out nails (and hands), leading to brittle nails.

When cleaning around the house, wear rubber gloves. Many cleaning products or cleaning wipes contain chemicals that can weaken the nail. Gloves help you to avoid contact with these chemicals.

• Shampoo

If you’re using a shampoo that is drying or aims to strip oils (that is, meant for oily hair), it might dry out your nails and cause weak or brittle nails.

Try changing your shampoo for a couple of weeks and see whether you notice a difference.

6. Avoid using gel or acrylic nails, if possible

While these are touted as an easy alternative for those who have trouble growing their nails, frequent use can cause your nails to peel, which weakens them. But if you’d still like to wear them, be sure to give your nails a break in between applications.

Exposure to the ultraviolet (UV) light required for gel polish has been identified as a risk factor for cancer, although more researchTrusted Source is needed.

Exposure also ages the skin that supports a healthy nail. The Skin Cancer Foundation recommends applying sunscreen to your hands at least 20 minutes before your hands are exposed to UV light.

7. Give your nails a break from polish

Along those same lines, although nail polish looks nice, your nails need to breathe. Constant use of polish, even nontoxic polish, can weaken the nail.

After wearing nail polish for a week or so, remove the nail polish with an acetone-free polish remover, and then let your nails be polish-free for a week.

8. Keep your nails on the shorter side

Long nails are more likely to break and be caught on things, while shorter nails are less likely to be chipped, cracked, or split, helping to keep them strong.

9. Don’t use your nails as a tool

Instead, use the pads of your fingers to open up a soda can or use a paper clip to reach something in a small space. Using your nails as tools can lead to breakage and chipping, which can in turn weaken the nail

10. Use lotion on your nails

After removing polish, or if you think you’re not hydrated enough, use hand cream on your hands, making sure to moisturize your nails. You can do this every time you wash your hands.

11. Change how you file your nails

Filing your nails in a back-and-forth motion like a saw can actually weaken your nails. Instead, file them in one direction.

Also, go easy on the sides of the nails since filing too much there can weaken the nail.

12. Talk with your doctor

If you’ve tried multiple things for several weeks and haven’t noticed any change in your nails, see a dermatologist or another skin care professional. They can take a look at your nails and ask you questions about your routine and overall health.

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Foot Care for Seniors: 10 Important Tips

Proper foot care is essential for older adults because it can help prevent injuries, falls and complications from chronic diseases like diabetes. Learn how to properly care for your feet so they can continue to take you wherever you need to go.

1.) Be good to your soles. As you age, the muscle tissue in your feet can thin and your nerves may not work effectively. This can lead to loss of feeling in your feet (neuropathy). Use a long-handled mirror – it will extend your reach several inches – to see what you may not feel. Examine the soles of your feet and in-between your toes every day for cuts, blisters, sores or any areas of skin breakdown from moisture. This is especially important if you have diabetes.

2.) Choose the right footwear. Wearing the right footwear can help you keep your balance, prevent falls and reduce the risk of blisters and other injuries. Never purchase shoes that rub or slide around on your heel as you walk – this is a common way to develop blisters that can become more serious sores. Also avoid shoes that are too tight, slick on the bottom, have high heels or pointy toes. If you have diabetes or neuropathy, talk with your doctor about prescription orthotics (supports or devices worn in your shoes). You may be eligible for custom orthotics partially covered by Medicare.

3.) Get the right fit. Here are a few suggestions:

• Prop up your feet on a stool or couch when sitting down
• Wiggle your toes when you sit for long periods of time
• Stretch daily
• Give yourself regular foot massages

4.) Barefoot isn’t better. When going outdoors, always wear shoes (preferably closed-toe shoes) to prevent cuts, scrapes and falls. It’s also best to wear shoes as much as possible while indoors to protect your feet.

5.) Keep your toenails in tip-top shape. Trimming your toenails correctly (straight across and no shorter than the tip of your toe) is key for preventing ingrown toenails. If you have diabetes or trouble reaching your feet, see a podiatrist (a physician who specializes in foot care), not a nail salon technician, for regular medical pedicures and nail trimming.

6.) Get the blood flowing. As you age, you may have decreased blood circulation to your feet. To promote healthy circulation:

• Prop up your feet on a stool or couch when sitting down
• Wiggle your toes when you sit for long periods of time
• Stretch daily
• Give yourself regular foot massages

And, if you smoke, now’s the time to quit. Smoking can affect good circulation in the body.

7.) Keep your feet dry … Change your socks regularly and make sure your feet aren’t damp from sweat or a shower before putting on your shoes.

8.) … But not too dry. Keep your feet moisturized to prevent cracking, itching and calluses. Stick with gentle soap and apply cream or lotion daily after your shower or bath.

9.) Fight fungal infections. Prevent athlete’s foot by wearing shoes that fit properly, changing your socks or stockings daily (or whenever they become damp) and applying foot powder each day. If you experience itching or burning, see your podiatrist for treatment.

10.) Visit your podiatrist regularly for foot checks. Your podiatrist can catch problems like bone spurs, hammertoe, neuromas, bunions, warts, ingrown toenails or wounds before they cause more serious problems.

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How To Improve Poor Circulation In The Feet

The body transports blood, oxygen, and nutrients to cells around the body through the circulatory system. If blood vessels in an area close, harden, or narrow, a person may develop reduced circulation.

Poor circulation in the feet can cause the feet to become cold, discolored, or numb. Cold weather or an underlying condition, such as Raynaud’s disease, can cause it.

People with poor circulation may notice their feet feel cold or numb. They may also notice discoloration. The feet may turn red, blue, purple, or white.

These symptoms may worsen in certain situations, such as when a person sits still for long periods or goes outside in cold weather. However, for some people, these symptoms may be constant or flare up due to an underlying condition.

Additional symptoms of poor circulation can include:

• dry or cracked skin
• hair loss on the legs or feet
• weak toenails
• slow wound healing 

Underlying Causes Of Poor Circulation In The Feet

Raynaud‘s disease

Raynaud’s disease syndrome causes blood vessels to narrow when someone is cold or, sometimes, when stressed. This limits the amount of blood flowing to the fingers and toes. RarelyTrusted Source, it may affect other areas, such as the nose and ears.

The symptoms include:

• fingers or toes turning white or blue
• cold extremities
• pain
• numbness
• tingling
• a burning sensation

These symptoms can last as little as 1 minute or as long as several hours.

Most people with Raynaud’s disease have the primary form of the condition. Some people have secondary Raynaud’s, which occurs due to another illness. Secondary Raynaud’s tends to be more severe.

There is no cure for Raynaud’s, but it is possible to reduce the symptoms and potentially reduce the frequency of attacks with medical treatment and lifestyle changes.

Acrocyanosis

Acrocyanosis is a condition that causes the extremities, such as the toes, to turn blue. This occurs when the blood vessels constrict, preventing blood flow and oxygen from moving through that part of the body.

It is a rare conditionTrusted Source that is similar to Raynaud’s phenomenon. The main symptoms include:

• blue-tinged fingers or toes
• cold, clammy skin
• swelling
• a typical pulse

As with Raynaud’s, there are two types of acrocyanosis: primary and secondary. Primary acrocyanosis occurs on its own and typically affects both sides of the body, for example, both feet. Further research is necessary to understand the cause.

Secondary acrocyanosis often affects only one side of the body and can beTrusted Source a result of many conditions, including eating disorders, blood disorders, and genetic conditions.

Diabetes

If a person has diabetes, they are at riskTrusted Source of blood vessel damage. This may happen if they experience high blood glucose levels for extended periods.

If a person with diabetes does not receive any treatment, they could develop reduced circulation in the feet, as well as foot ulcers that do not heal.

Managing diabetes effectively can help prevent foot problems. People with diabetes should receive an annual foot examination to ensure they do not have poor circulation, ulcers, or neuropathy.

Arteriosclerosis

Arteriosclerosis occurs when the arteries harden, and blood cannot travel through them easily.

Some people with arteriosclerosis exhibit no symptoms, while others may develop some. The symptoms vary depending on which arteries the condition affects and may include:

• pressure in the chest
• shortness of breath
• irregular heartbeat
• weakness
• problems with breathing
• confusion
• dizziness

Treatment for arteriosclerosis may include medication, such as medication to control a person’s cholesterol or surgery to open blocked arteries or remove plaque buildup.

Peripheral artery disease

If left untreated, arteriosclerosis can turn into peripheral artery disease (PAD). PAD occurs when plaque builds up in arteries. This can reduce or even stopTrusted Source blood flow, resulting in tissue death and potentially amputation.

Symptoms may include:

• leg pain
• weakness in the legs
• leg cramping
• toenails not growing
• a pale or blue foot

Prescription medication can improve symptoms in people with reduced circulation. In more severe cases, a person may require surgery.

How to improve circulation at home

The best way to improve foot circulation is to treat any underlying conditions that may be causing it. If doctors cannot pinpoint a cause, however, several self-care strategies may help.

People can try:

• Move more: A 2020 studyTrusted Source found that simple leg stretches can help improve vascular function after 12 weeks. The stretching regime made arteries less stiff, helping them dilate. If sitting for a long time, set reminders to get up and move around.
• Massage: Massaging the feet can stimulate circulation. People with Raynaud’s may also find it helps prevent or shorten attacks.
• Relaxation techniques: Breathing exercises, meditation, yoga, and tai chi can help manage unavoidable stress.
• Avoid caffeine, nicotine, and alcohol: Caffeine and alcohol can constrict blood vessels and exacerbateTrusted Source Raynaud’s.
• Wear compression socks: Compression socks apply pressure to the legs and feet, forcing blood to travel back toward the heart.
• Stay warm: If circulation problems worsen in cold conditions, keep the home at a comfortable temperature and wrap up in layers. Use hand or foot warmers when necessary.

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Why It's Important to Wear the Right Shoe Size

According to a 2018 study, only about 28 to 37% of people are actually wearing shoes of the right length and width.

Several studies have now demonstrated how ill-fitting shoes can have a negative effect on health and why well-fitting shoes are so important.

Peripheral neuropathy is a painful and usually irreversible condition with symptoms of pins and needles in the feet and a decreased ability to feel where the feet are in space.

A 2017 study found that, among older adults with a history of foot lesions, such as corns and calluses, only 14% were wearing the right size shoes. Thirty seven percent of the population reported evidence of neuropathy; tight-fitting shoes can worsen the symptoms of neuropathy by putting pressure on the nerves and potentially causing wounds and ulcers due to a lack of sensation from friction and pressure.

Foot Pain and Deformities

A 2018 scientific review of 18 studies looking at shoes and foot problems found that poorly-fitting shoes were associated with foot pain and foot conditions, such as lesser toe deformity (hammer toe), corns, and calluses. Notably, people with diabetes tended to wear shoes that were too narrow.

It's not just shoes that are too tight that can lead to pain and deformity. In some cases, the shape of the shoe may not be a good fit to contour to the shape of your foot. If you already have a foot deformity of some kind, for example, shoes with a smooth shape that causes pressure on the irregularly-shaped bony areas of your foot can make it worse.

Ingrown Toenails

If your shoes are too narrow or short, the extra pressure placed on your toe can lead to the edge of a toenail growing into your skin. Ingrown toenails can cause pain and the skin around your nail to become red or infected.

Ingrown toenails are most common on the big toe, but can also occur on other toes. To avoid this issue, ensure that you have properly fitting shoes and are not cutting your nails too short or rounded at the edges.

Decreased Quality of Life

If your shoes are constantly hurting your feet, the rest of your life is bound to suffer for it. According to one study, women in particular noted that foot symptoms negatively affected their quality of life.4 This is likely because women's shoes are often not designed to be as functional or comfortable as men's shoes.

In addition, foot pain and foot conditions related to poor-fitting shoes can lead to falls, reduced mobility, and related loss of independence in older adults.

Shoe Size Changes

Many often think of foot size as being static; once you reach age 18, or at least when you stop growing, your feet no longer change in size. But your feet change in many ways over the course of a lifetime:

• As you age, tendons relax and your feet can naturally widen.
• Certain medical conditions and medications cause water retention, which can cause foot swelling (and, therefore, size difference).
• During pregnancy, feet are affected by hormones that often result in an increase in shoe size.
• Even in younger people, feet swell slightly by the end of the day. They also swell when engaging in an upright activity such as walking, running, or playing sports.

While your shoes may fit right in the morning or before your workout, they may be too tight later in the day. Even people who wear "sensible" shoes can experience problems with fit. For this reason, it's best to try on shoes at the end of the day when your feet are most swollen.

Signs Your Shoes Are the Wrong Size

Pain and discomfort are some obvious signs that your shoes are the wrong size, but sometimes that is less clear. If you notice any of these issues, it may be time to check your shoe size:

• Bruising on your toenail:
• Toenail loss or damage
• Blisters
• Calluses
• Skin irritation around your toenails

You can visit a shoe store to be properly measured. There's no one-size-fits-all answer to the ideal frequency of foot measurements. Some experts recommend that you measure your feet at least once or twice a year, or at least any time you buy new shoes.

In general, buying shoes with a toe box made of soft, expansive material is always a better choice than those made of a hard material.

It is also worth noting that not every brand of shoes has the same fit, regardless of size. For example, a size 8 in one brand may feel more like a size 7.5 in another. If possible, try on before you buy.

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5 Reasons Why You Keep Getting Callus on Your Feet

Why do calluses happen, and what can we do to prevent it? Here are five reasons they can happen, along with foot care instructions on how to prevent calluses from forming in the first place;

1. Your Feet Are Too Dry, And They Need Moisture

Let’s start off by describing what a callus actually is in order to better understand how they form. 

Harvard Health states that “a callus is a yellowish, flat, hard layer of dead skin,” which can cause “pain, difficulty grasping an object,” or discomfort while walking.

Calluses form naturally from dead layers of skin that have been subjected to lots of friction or pressure. 

Under normal circumstances, outer layers of skin shed naturally. Our bodies shed between 0.03 grams and 0.09 grams of skin every hour, according to one study. 

With a callus, the body’s normal mechanisms for shedding skin are interfered with. This is because the cells formed under a callus adapt to friction and grow in a more compact formation. The small size and compactness of the cells make them tougher, to the point where normal friction and air exposure won’t rub them away. The resulting buildup of dead skin cells can feel hard, like dried leather or plastic. 

Providing feet with moisture — meaning lotion, oil, or some other type of water entrapped within a barrier lipid — allows your body to shed skin cells like normally. With extra moisture, the small skin cells within a callus loosen up. Then, the friction that helped build the callus can actually allow it to be gradually stripped away — but exfoliating and soaking definitely helps!

2. You Wear Sandals All the Time

When it comes to why calluses form, “the number one culprit is sandals,” writes Atlanta area provider Piedmont Healthcare. “Open-toed shoes and flip flops allow the feet to slide around, creating friction that leads to dead skin buildup.”

Another issue with sandals is that they expose your feet to the open air, which dries them out. While having sweaty feet can result in problems of its own, wearing shoes and socks can, in most circumstances, allow the body enough moisture to prevent calluses caused by normal walking. There are, of course, exceptions since shoes that move around too much or that constrict too much can also cause calluses.

While there’s nothing wrong with letting your feet get some sunshine in your favorite pair of sandals, remember to treat them kindly at the end of the day. Moisturize them, and give them a good scrubbing with a clean loofah, pumice stone, or another exfoliant. 

Also, give your feet a break from sandals occasionally and put them in a good pair of cotton socks, especially if you’re going to be walking or hiking a lot that day.

3. Your Shoes Don’t Fit Right

Tight shoes constrict your feet, causing pressure and friction that can lead them to develop calluses. Loose shoes can do the same thing, provided they move around enough to generate friction.

Make sure your shoes are sized correctly and take a break from heels if the pressure causes your toes to pinch. Have a pair of nice, comfortable, and supportive tennis shoes or ankled boots ready to give your feet the ample support they need to avoid developing skin conditions.

4. You Aren’t Regularly Exfoliating

Some skin needs a little help to shed naturally, especially in areas of our body like our feet that see lots of wear-and-tear. A simple way to help the body out is to have a gently abrasive scrubber, loofah, or stone available in the shower. However, lots of people have trouble keeping these things clean, so make sure to let yours dry out and to regularly sanitize them. You should also replace them every 1 – 2 months.

If you’ve got a serious case of calluses, a good soak may be in order. You can fill a basin with warm water mixed with Epsom salts, ¼ cup of vinegar, and a teaspoon of any hydrating oil of your choice, such as coconut or avocado oil. It also doesn’t hurt to add a few drops of essential oil!

5. You Have a Routine That’s Rough on Your Feet

There are lots of situations that can lead to calluses, from being forced to walk at your job too much to sitting too much in a way that puts pressure on your feet. Other people have to make repetitive foot motions, such as if you drive for miles on end every day.

If your regular routine seems destined to give your feet a layer of calluses, they may need special attention beyond the above care recommendations. Consult with a podiatrist to see if there’s special footwear, socks, inserts, or lotions for your unique situation. These can help you keep your feet hydrated while avoiding conditions that allow calluses to form. Article Source

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How File Your Nails Properly

 

Megan shows the best way to file your nails properly.  Most people do not use proper technique, which can lead to nail damage.  Check us out at https://stayupkept.com