Top 8 Vitamins and Nutrients for Healthy, Strong Nails

Nutrient deficiencies can affect your fingernail growth and strength. Some supplements and a nutritious diet may help support healthy nails.

1. Biotin

Biotin is a B-complex vitamin, also known as vitamin B7, coenzyme R and vitamin H. It promotes healthy cell growth and aids in the metabolism of protein-building amino acids that are essential for nail growth. Biotin-rich foods and supplements may help strengthen your brittle fingernails. A few small studies support biotin supplement use to that effect.

One study in 35 people with brittle fingernails found that 2.5 mg of biotin per day for six weeks to seven months improved symptoms in 63% of participants. Deficiency in this vitamin is rare, and while there is no Recommended Dietary Allowance (RDA) for biotin, the Adequate Intake (AI) recommendation for adults has been set at 30 mcg per day.

Biotin is most concentrated in organ meats such as liver, but can also be found in egg yolk, dairy products, yeast, salmon, avocado, sweet potato, nuts, seeds and even cauliflower.

2. Other B Vitamins

Other B vitamins are also important for nail health. Vitamin B12 plays a role in iron absorption, as well as the development of red blood cells. Both iron and B12 are necessary for keeping nails strong and healthy. A deficiency in vitamin B12 can result in entirely blue nails, bluish-black pigments with wavy longitudinal dark streaks and brownish pigmentation.

Likewise, folate, or vitamin B9, is important for nail growth and health by contributing to red blood cell formation and the development of new cells. A deficiency in folate can cause a pigment change in your nails and make them rigid and brittle. To prevent deficiencies, adults require 2.4 mcg of vitamin B12 and 400 mcg of folate per day, though pregnant women have an increased need.

Folate can be found in dark green vegetables, citrus fruits, beans, peas, lentils, nuts, seeds and avocado. On the other hand, B12 is primarily found in animal foods, such as meat, poultry, fish, eggs and dairy, though it can be fortified into other foods and beverages.

3. Iron

Iron composes the center of red blood cells, which carry oxygen to your organs and every cell in your body — including your nails. Without iron, oxygen does not get adequately carried to your cells. As oxygen is needed for healthy nails, an iron deficiency or anemia can lead to vertical ridges in your nails or your nails may concave or “spoon” .

RDAs for iron vary considerably depending on age and gender. The recommendation for men is 8 mg per day, while that of women aged 19–50 is 18 mg per day. After women hit age 50 or go through menopause, their iron needs drop to 8 mg daily. Your body absorbs the iron found in animal foods, such as beef, chicken, fish and eggs, better than that in plant foods like dark green leafy vegetables, peanuts, seeds, beans and other fortified foods.

However, eating a food rich in vitamin C together with a plant-based iron food source improves absorption. For example, eating oranges and strawberries alongside a spinach salad with beans and seeds improves your iron absorption.

4. Magnesium

Magnesium is a mineral involved in over 300 reactions in your body, including protein synthesis, which is required for nail growth. Vertical ridges in your nails may be a sign of a magnesium deficiency. Despite worldwide availability of this mineral, the World Health Organization (WHO) reports that less than 60% of the US population consumes the recommended amount. The RDA is 400-420 mg and 310–320 mg per day for men and women respectively.

Whole grains, specifically whole wheat, are a rich source of magnesium. Dark green leafy vegetables, as well as quinoa, almonds, cashews, peanuts, edamame and black beans, are good sources, too.

5. Protein

Nails are primarily made of a fibrous structural protein called keratin. This is what gives nails their strength and resilience. It also protects your nails from damage or stress. Interestingly, the keratin you see is actually dead. Nails are formed by dead cells, which your body sheds as new cells push up from underneath. Eating enough protein through your diet is essential for boosting keratin production and thus creating strong nails, whereas low protein intake may cause weaker nails.

The RDA for protein is 0.36 grams per pound (0.8 grams per kg) of body weight per day. This equals approximately 55 grams of protein per day for a 150-lb (68-kg) person. However, the Acceptable Macronutrient Distribution Range (AMDR) allows protein to account for 10–35% of your total daily calories — significantly more than the RDA.

Protein can be found in animal foods like meat, poultry, fish, eggs and dairy, as well as plant foods, such as soy, legumes, beans, lentils, nuts, seeds and whole grains.

6. Omega-3 Fatty Acids

Omega-3 fatty acids can help lubricate and moisturize your nails, giving them a shiny appearance. These fatty acids may also reduce inflammation in your nail bed, which nourishes and promotes the health of cells that give rise to your nail plate. A lack of omega-3 fatty acids could contribute to dry and brittle nails. There is no RDA for omega-3 fatty acids, but the AI is 1.6 grams and 1.1 grams per day for men and women respectively. The AMDR says that up to 1.6% of total calories can come from omega-3s.

Fatty fish like salmon, trout, mackerel, tuna and sardines top the charts with omega-3s, but they can also be found in walnuts, soy, eggs, chia seeds, flaxseeds and fish and flaxseed oil.

7. Vitamin C

Vitamin C is essential for the production of collagen, a protein that gives shape, strength and integrity to many tissues and is the building block of fingernails, hair and teeth. A deficiency in vitamin C can result in brittle nails, as well as slowed nail growth. Vitamin C is an essential nutrient and cannot be produced by your body. Men require 90 mg and women 75 mg per day.

While citrus fruits, such as oranges, strawberries and kiwi are thought to be the best sources of vitamin C, bell peppers, green vegetables and tomatoes are very high in this nutrient as well. In fact, red bell peppers have more than twice the vitamin C of an orange.

8. Zinc

Zinc is required for many reactions in your body, including the growth and division of cells. Nails are made up of a type of cell that grows and divides rapidly. Because of this fast production, a steady supply of zinc is needed to promote the healthy growth of nails.

Inadequate zinc intake can contribute to a degeneration of your nail plate, causing the appearance of white spots on your nails. The RDA for zinc is 11 mg and 8 mg per day for men and women respectively. Animal proteins like beef, poultry, fish and eggs are rich sources of zinc. However, soy, chickpeas, black beans, nuts (such as almonds and cashews) and seeds also contain it.

While consuming a variety of vitamins, minerals and nutrients through food contributes to growing and maintaining healthy nails, evidence suggests that supplementing with them may not. Biotin is the exception, and supplements of this vitamin may help restore brittle nails.

Overall, if you want strong, shiny nails, be sure to include a variety of fruits, vegetables, nuts and seeds in your diet, as well as adequate protein and omega-3 fatty acids.

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Why Its Important To Get Rid Of Dead Skin Cells

Without regularly cleansing our skin, dead cells can build up on the surface. But what's wrong with these cells, and what role do they play in the appearance of our skin?

Dead skin cells: the facts

Did you know that, during an average 24-hour period, we shed almost a million skin cells[1]? That works out as around 30,000-40,000 every hour! These cells are called ‘keratinocytes’, and are composed of the fibrous protein keratin. They are formed at the base of the epidermis, and gradually move up through the skin until they reach the outer surface, where they die, forming what is known as the "stratum corneum" - around 15-20 layers of dead cells. Eventually, the cells at the very top of the strateum corneum break away and fall off the skin, allowing new cells to push up from beneath. This is the natural life cycle of the skin.

Dead skin cells and breakouts

When these dead skin cells do not break away from the skin regularly enough, they can collect in the hair follicles on our skin, aka pores. They then combine with the body's natural oils (sebum) and clog the pore, resulting in comedones - blackheads and whiteheads - popping up from under the surface of the skin. If bacteria then manage to enter the follicle, these pimples can become inflamed, causing pustules, papules, even cysts. By helping our skin to remove the upper layers of dead skin regularly, we reduce the risk of blocked pores and the resulting breakouts.

How to remove dead skin cells

Rubbing or using harsh products on your skin is not recommended by experts, especially not on acne-prone skin. Why? Because if you remove too much natural oil during the process, your skin will react and produce more, which can cause more breakouts as the follicles become blocked with keratin and oil all over again.

Instead, it is recommended to use a gentle oil-free cleanser with exfoliating properties which will a) remove the necessary dead skin and b) support your skin to retain a balanced pH level and prevent breakouts. Cleansing in both the morning and evening will help keep the rhythm of shedding normal, and your complexion. Source

How To Trim Your Nails

Nail grooming is a simple yet important self-care routine. Not only do short, well-manicured nails look great, they are also less likely to harbor dirt and bacteria, which can lead to an infection. To properly trim your nails, follow these tips from board-certified dermatologists. Although nail clipping seems pretty straightforward, there are some important steps you should follow to ensure a healthy cut. 

To properly trim your nails, dermatologists recommend the following tips:

1.) Soften the nails. The best time to trim your nails is immediately after taking a bath or shower. However, if that isn’t possible, soak your nails in lukewarm water for a few minutes to soften them.

2.) Gather the proper tools. Use a nail clipper or nail scissors for your fingernails and a toenail clipper for your toenails. Remember to disinfect your tools monthly. To disinfect them, soak a small scrub brush in a bowl of 70 to 90 percent isopropyl alcohol and then use the brush to scrub your nail clippers or nail scissors. Afterwards, rinse the tools in hot water and dry them completely before putting them away.

3.) To trim your fingernails, cut almost straight across the nail. Use a nail file or emery board to slightly round the nails at the corners, as this will help keep them strong and prevent them from catching on things like clothing or furniture.

4.) To reduce your chances of getting an ingrown toenail, cut straight across when trimming your toenails. Toenails grow more slowly than fingernails, so you may find that you do not need to trim these nails as often.

5.) Smooth uneven or rough edges using a nail file or emery board. Always file the nail in the same direction, as filing back and forth can weaken your nails.

6.) Leave your cuticles alone. Cuticles protect the nail root, so it’s important to avoid cutting your cuticles or pushing them back. When you trim or cut your cuticles, it’s easier for bacteria and other germs to get inside your body and cause an infection. If you get a nail infection, it can sometimes take a long time to clear.

7.) Moisturize after trimming to help keep your nails flexible. This is especially important when the air is dry, as dry nails split more easily.

8.) Nails are a reflection of your overall health. If you notice a change in the color, texture, or shape of your nail, see a board-certified dermatologist. While some changes are harmless, others could be a sign of a disease, such as melanoma, or an infection, such as a nail fungal infection. Source

How to Use a Pumice Stone

A pumice stone can exfoliate skin and soften calluses. A pumice stone is formed when lava and water mix together. It’s a light-yet-abrasive stone used to remove dry, dead skin. A pumice stone can also soften your calluses and corns to reduce pain from friction.

You can use this stone daily, but it’s important to know how to properly use it. If you’re not careful, you can remove too much skin, cause bleeding, or increase your risk of infection.

You can purchase a pumice stone at local beauty supply stores or grocery stores. Some stores offer a double-sided pumice stone. These stones have an abrasive side for rougher skin and a softer side for more sensitive areas or buffing.

To safely exfoliate your skin, you’ll also need a large bowl or basin of warm, soapy water. This is especially important for exfoliating your feet or hands. If you want to use a pumice stone on your elbows, face, or neck, consider using this stone while taking a shower.

Using the pumice stone

While you’re soaking your skin, also soak your pumice stone in warm water. Never use a dry pumice stone on your skin. A wet pumice stone will glide across your skin easily and will reduce your risk of injury.

Remove the target area from the soap bath and pat dry with a towel. If your skin is still rough, soak for a few more minutes before patting your skin dry.

Remove the pumice stone from the warm water and apply it to your skin.

Rub the abrasive side of the pumice stone over your skin in a circular motion with light pressure. Massage your skin for two or three minutes. If your skin begins to feel sensitive or sore, stop immediately because you’re most likely using too much pressure.

For your feet, focus your attention on your heels, the sides of your toes, and other dry areas you recognize.

Continue rubbing the pumice stone on your skin until you’ve removed the dead skin and revealed softer skin underneath.

After two to three minutes of light rubbing, rinse your skin. If you still see patches of dead skin, repeat this process. Also, rinse your pumice stone for every session to keep the surface clean.

You can repeat this process daily or a few times a week to maintain soft, supple skin.

Finishing up

When you’re done, apply a moisturizer or oil to your skin to maintain moisture and keep your skin soft. For a boost, put on moisturizing socks after moisturizing your skin.

Clean your pumice stone after every use. Under running water, use a bristle brush to scrub dead skin off of the stone. Apply a small amount of soap to make sure it’s clean and free of any dirt. Bacteria can grow on the surface.

Do not share your pumice with other people. Each family member should have their own.

Allow the stone to dry on its own. Set it in a dry area away from moisture to prevent bacteria growth.

For deep cleaning, boil your pumice stone in hot water for five minutes. Allow it to air dry away from damp areas.

Your stone will wear down over time, becoming too smooth to remain effective. If your stone becomes too small, smooth, or soft, replace it. Source

Tips To Get The Most out of Your Manicure This Summer

Summer, summer, summertime. Vacation season is here with sun, sand, and rising temperatures. Even better, we’ve got summer nail colors to match! Plus, if you want your manicure to stay put during your fun in the sun (who doesn’t?!), we’ve recruited our OPI mani maestro’s to share must-have summer nail tips for gorgeous manis all season long...

Keep Your Cuticles Happy

When applied nightly, OPI ProSpa Nail & Cuticle Oil prevents hangnails and keeps cuticles moisturized. Just add it to your bedside table and apply it before you go to sleep for healthy nails and cuticles all summer long.

Hitting the Pool All Day?

Before you head to the pool, it’s worth taking extra precautions as chlorine can dry out your nails and cuticles. The night before, apply OPI Nail Envy Nail Strengthener onto bare nails. Or, If you’re already wearing polish, you can add an extra layer of OPI Top Coat for additional mani protection.

Don't Forget to Hydrate!

Prolonged soaking in water (like pools) can cause nails to expand and become more vulnerable to premature chipping and peeling, so try to take some breaks from the ocean and make sure to hydrate by drinking plenty of water.

Say No To Yellow Nails

No, not yellow nail polish—we love classic bright yellow shades, like Exotic Birds Do Not Tweet. We’re talking yellow nails. Try not to spend too much time in the sun as UV rays can cause fading and yellowing of many nail polish colors. To prevent your manicure from taking a turn for the worse, prep your nails with not one, but two layers of OPI Natural Nail Base Coat before your favorite nail polish shades. Plus, don’t forget to apply sunscreen to your hands and feet!

Opt for a Gel Nail Polish Manicure

Just like our hair, our nails also absorb water. So after a fun day at the beach or in the pool, a manicure is likely to lift and chip. If you want a nail color that lasts for your whole vacation, consider visiting your favorite nail salon and asking for an OPI GelColor manicure. With 3 weeks of wear and shine, you know that once it’s on, a gel mani isn’t going anywhere.

Keep Your Nails Fresh

Summer is filled with beach trips, vacations, and lots of fun activities, so if you don’t have the time to perfect your nails as often as you’d like, use a quick-dry top coat like RapiDry Top Coat nail polish dryer, to quickly dry nail polish shades to perfection. Or, go from wet, to set, in just 60 seconds with OPI Drip Dry nail polish drying drops.

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Happy Independence Day

 

 

Happy Independence Day! Sending you warm wishes for a happy and safe Independence Day. Enjoy the festivities!

3 Massages for Pressure Points on Feet

Ancient Chinese practices and a growing body of medical research suggest that massaging specific pressure points on your feet can heal conditions affecting entirely different parts of your body.

The belief that putting pressure on certain areas of your feet can heal ailments elsewhere is called reflexology. It stems from traditional Chinese medicine.

“The idea is that energy, called ‘chi,’ flows through the body along particular pathways, or meridians,” says Denis Merkas, an acupuncturist and massage therapist who co-founded Melt: Massage for Couples with his wife, Emma. “When there’s a problem in the body, we’re usually talking about blockages of chi.”

Does science back it up?

The science behind reflexology remains unclear, but a great deal of research shows that it is effective at soothing and managing pain. In 2014, an auditTrusted Source of British physiotherapists found that reflexology was effective at reducing pain and inducing relaxation in people with chronic pain. StudiesTrusted Source also show that foot massage can help reduce pain after breast surgery.

Further studies show that reflexology can reduce anxiety in people about to undergo medical testing or hospitalization.

Foot massage for anxiety

Here are Merkas’s instructions for a foot massage that can lower anxiety.

• Curl your toes. You should see a small depression just below the ball of your foot.
• Place the pad of your thumb on this depression.
• Hold on to the top of your foot with your other hand.
• Massage the area in small circles.
• Alternate this with holding the area firmly and pressing down.

Foot massage for low back pain

One study showed that people with low back pain saw better results with reflexology than with massage of the lower back itself.

If you want to treat your back to some reflexology, focus the massage on the arches of your feet and follow these steps:

• Concentrate on the pressure points in your arches. Merkas suggests using a few drops of oil or lotion for lubrication.
• Moving from the heel to the toes, alternate moving your thumbs in a series of short strokes.

“You can also use your thumbs to press in and ‘cat walk’ along the arch, like a cat making its bed,” says Merkas.

Foot massage for general pain

Myofascial release therapy targets the thin tissue that covers your muscles, bones, and organs. The pain in these tissues originates at trigger points that are hard to localize, according to the Mayo Clinic.

“Self-treatment is something I encourage all my clients to do,” says Rachel Gottesman, OTR/L, owner of Body Ease Therapy. “I use myofascial release therapy and it works by gentle, sustained pressure on areas of restrictions.” Gottesman suggests thinking of the myofascial tissues as a three-dimensional, interconnected web. Tightness in one place, like your feet, can pull the web out of place in other spots.

To perform myofascial release, follow these steps:

• Sit in a comfortable chair or on a sofa.
• Place a golf or tennis ball on the floor, just under your foot.
• Roll the ball around with your foot until you find a sensitive spot, or pressure point.
• Press down with your foot just enough to feel the point soften.
• Hold for 3 to 5 minutes.

Don’t continue to roll the ball — that doesn’t allow the pressure to go deep enough. Source