Six Ways You Can Have Healthy Hair, Skin and Nails

 

 

 

 

 

Among the first things many people notice about you is your hair, skin and nails.

1. Get Enough Sleep¹ – getting 7-9 hours of sleep per night can lead to fewer wrinkles, a glowing complexion, brighter, less puffy eyes and healthier, fuller hair.
2. Stay Hydrated² – drinking 6-8 cups of water a day can help your skin glow, make nails stronger, fight aging and reduce hair loss.
3. Reduce Stress³ – stress can increase certain hormones that negatively affect your hair, skin and nail health.
4. Stop Smoking – smoking can cause premature skin wrinkles and reduce oxygen to your hair and nails.
5. Exercise – can increase blood flow to your whole body, bringing more circulation to hair, skin and nails.
6. Eat A Diet and/or Supplement with Nutrients that Support your Hair, Skin and Nails – many nutrients have been shown to support our hair, skin and nails.

 

Some of the key nutrients are summarized below.^4,5,6,7,8,9

►Astaxanthin – Helps enhance our skin moisture and elasticity and helps decrease visible signs of aging.

►Vitamin A – Necessary for maintenance and repair of our skin. Helps skin glands make sebum, moisturizing your scalp and keeping hair healthy.

►B Vitamins – One of the best known vitamins for our hair is biotin. Other B-vitamins help create red blood cells, carrying oxygen and nutrients to our skin and hair follicles for hair and skin growth.

►Vitamin C – An antioxidant, helps reduce consequences of sun exposure for your skin. Also necessary for collagen and keratin production for healthy skin, hair and nails.

►Vitamin D – Low levels linked to hair loss. Research shows vitamin D may help create new hair follicles.

►Vitamin E – Potent antioxidant that can prevent oxidative stress. In one study, people with hair loss experienced a 34.5% increase in hair growth after supplementing with vitamin E for 8 months.

►Collagen – Comprising 70% of skin protein, also benefits our hair and nails. The only way we can get it is through diet (from animal connective tissues) or collagen supplements.

►Hyaluronic Acid – Acts as a kind of glue that helps hold our skin cells together, keeping skin looking smoother and younger.

►Calcium – Critical for healthy nails and skin. Most calcium in the skin is in the outermost layer; if there’s not enough there, your epidermis can appear fragile, thin, and dry.

►Micro Minerals – Many minerals play a role in the health of your hair, skin and nails. For example, zinc is important for hair and skin growth and repair.

►MSM – Acts as a sulfur donor to keratin. Keratin is a protein that is the main structural component in our hair, skin and nails.

►Ceramides –  In the top layer of the skin, ceramides hold skin cells together, forming a protective layer that plumps our skin and retains moisture.

 

Karsten Mueller MS, PhD Bio