Five Simple Tips for Healthy & Beautiful Hair, Skin, and Nails

Radiant skin, lustrous hair, and strong nails do not simply come from a bottle or beautician. There are some important (and easy!) actions you can take today that will help get you on your way to gorgeous hair, skin, and nails. As an added bonus, many of these routines work to boost your overall health and wellbeing!

Because hair, skin, and nails belong to the same biological system, the integumentary system, and are made up of similar proteins and cells, many of the steps you take to benefit one, will likely improve all three. Here are five simple tips on how to get healthy hair, skin, and nails:

Tip #1: Eat Foods That Hair, Skin, and Nails Love

The first place to start is with your diet.

The most important nutrients for skin health1 include vitamins A, C, E, and D, as well as Zinc, Selenium and Copper. Many of these have something in common: they are antioxidants, which protect against aging and skin damage.2 Antioxidants, which are found as phytonutrients in many plant-based foods, also serve an important function in maintaining a healthy and youthful appearance.

Essential fatty acids, especially Omega-3 fatty acids, also help to support skin health and protect against several skin conditions.3 Then there is Biotin, or B7, which is so essential to hair, skin, and nail health that it has been nicknamed the H vitamin, which stems from the German words for hair and skin that both begin with H (Haar and Haut).

You also want to avoid inflammatory foods. When you consume foods that trigger an inflammatory reaction, it can manifest as skin disorders. If you are allergic to certain foods, you can see inflammation in the form of breakouts into a rash or hives. However, some more subtle signs of a food allergy or inflammation triggered by food could be chronic skin conditions, such as eczema, psoriasis, and rosacea, as well as skin aging.

You can find all of these nutrients as supplements for hair, skin, and nails, but you can also consume them through food:

– Fatty fish, such as salmon, which are rich in Vitamin D and Omega-3 fatty acids;
– Eggs, which are rich in Biotin;
– Nutrient-dense leafy green vegetables, such as kale, spinach and chard; and
– Colorful fruits and vegetables, which are rich in antioxidants.
– It’s best to minimize or avoid dairy and wheat, which tend to be inflammatory foods
Tip #2: Drink Lots of Water

Another important step toward healthy hair, skin, and nails is staying hydrated. One of the first signs of dehydration is dry skin.4 As dehydration continues, it might lead to a loss of elasticity in the skin. When you are chronically dehydrated, you could end up with dry, itchy skin, and it might also contribute to signs of aging.

The best way to hydrate is to consume lots of water, preferably filtered. Or for a little variety, try lemon water or homemade herb and fruit infused water. It tastes delicious, and you benefit from the nutrients found in the fruit and herbs you use for the infusion.

Tip #3: Limit Your Exposure to Harmful UV Rays

Sun exposure is really a catch-22 for skin health. On the one hand, you need Vitamin D for glowing skin, hair, and nails, and one of the best ways to get it is through 10-30 minutes of unprotected sun exposure per day, depending on the season, your skin pigment, and your proximity to the equator.5 On the other hand, too much exposure leads to skin cell damage. This not only leads to skin cancer, but it can also contribute to signs of aging, including wrinkles, fine lines, and age spots. Antioxidants can only do so much to counter this damage, so it is best to limit your exposure.6

Balance your time outdoors, which has many health effects including Vitamin D and stress reduction, with protecting your skin, hair, and nails from UV rays and pollution with clothing and sunscreen.

Tip #4: Avoid (or at Least Try to Minimize!) Stress

Do you ever break out with acne or a rash when you get stressed? You are not alone. Stress is a common cause of skin problems.7 Stress can trigger inflammation, which in turn triggers inflammatory skin conditions, such as acne, eczema, rosacea, and psoriasis. Chronic stress also contributes to accelerated skin aging and increased risk of skin cancer.

In today’s stressful world, it becomes that much more important to find ways to reduce stress. If you can avoid it all together, that’s the best option. Most of us have to live with it, but here are a few good ways to feel less of its impact:

– Mindfulness activities
– Meditation
– Yoga
– Exercise or sports
– Art, music, and dance
– Spending quality time with friends and family
– Getting outside in nature
– Spending time with pets.
Find the ones that work for you, and you’ll see how far they go to help your skin, hair, and nails, too!

Tip #5: Adding a Supplements

Beauty supplements can be a great boost for healthy hair, skin, and nails. They’re called supplements because they provide support for the other things you do to keep healthy. Some of the best supplements for your hair, skin, and nail health include:

– Biotin, which is an essential vitamin great for strengthening skin, hair, and nails.
– Collagen, which is a protein found in hair, skin, and nails and can be supplemented to help improve them.
– Horsetail, which is an herb that has anti-inflammatory properties, silica to fight wrinkles and build strong nails, antimicrobial properties to fight skin infections and fungi, and properties that fight dandruff, as well as hair loss.
– MSM (Methylsulfonylmethane), which is an anti-inflammatory and antioxidant that supports collagen and keratin production, two important proteins in skin, hair, and nails.
– Turmeric, which is an anti-inflammatory herb that has antioxidant properties to fight against inflammatory skin conditions and aging.
Now you know some of the best ways to get healthy hair, skin, and nails. Start by making these simple lifestyle changes to your diet, hydration, and stress levels. Not only will you naturally achieve a more radiant and youthful look, you will find your overall health and wellness improves!