Checking your nails for abnormalities is more than just a standard beauty routine. A wealth of information about hygiene and health is revealed.
From brittleness to bulges, the cartilage in our fingertips hides intricate details about issues going on deep within our bodies, often reflecting dehydration, nutritional deficiencies, or low hormone levels. doing.
The most common problem women notice when they reach their 50s is delayed growth caused by changes in their hormonal makeup, experts told GB News.
“During menopause, women may experience changes in the health of their nails due to hormonal fluctuations and other physiological changes, which is what happens in this life state,” says NASM nutritionist and founder says Daniel Heman. www.bio-synergy.uk He explained.
Avoiding harsh nail polish may promote stronger growth
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“Estrogen, which plays an important role in maintaining the health of your skin and nails, decreases during menopause. When estrogen levels drop, your nails become weaker, more brittle, and more likely to break.
“Common problems that result include nails that become brittle and break easily, and slower nail growth. They're also more likely to break.” It can create bumps and lines that affect your appearance.”
Many medical organizations suggest that collagen is a one-stop solution to these problems, but broader lifestyle changes may have long-term effects.
“To address these changes and support nail health during and after menopause, it may be beneficial to incorporate certain foods and supplements into your diet,” Daniel explained.
“Nails are primarily made of protein, so eating adequate amounts of protein-rich foods such as red meat, poultry, fish, eggs, dairy products, legumes, and nuts can improve nail strength and growth. We can also support you by supplementing with collagen and protein powder.” ”
biotin
Biotin, a protein found in high concentrations in egg yolks and dairy products, strengthens nails and promotes growth.
“Biotin, also known as vitamin B7, is essential for healthy nails. Foods rich in biotin include eggs, nuts, seeds, whole grains, bananas, and avocados,” Daniel explained. .
A widely publicized 2016 article by beauty blogger Rushmore Perrin provided a real explanation of the benefits of biotin.
This influencer claimed that this nutrient revitalized her nails after they peeled and bled from acrylic manicure.
The Mayo Clinic states that biotin is essential for the production of fatty acids and glucose, which provide the body with energy.
As a B vitamin, biotin also provides the building blocks for healthy hair and nail production. It says.
omega 3 fatty acids
Omega-3 fatty acids are found in fatty fish such as salmon, mackerel, and sardines, flaxseed chia seeds, and walnuts and can help with nail formation in a number of ways.
One of their important roles is to reduce inflammation in the nail bed and help your nails last longer without breaking.
This is why experts often consider curly nails or frequent nail breakage to be a sign of low omega-3 fatty acid levels.
“Adequate intake of vitamins and minerals, such as vitamin C, vitamin E, zinc, and iron, is also important for nail health,” Daniel explained. “Foods rich in these nutrients include citrus fruits, berries, leafy greens, nuts, seeds, and whole foods.” Grains, lean meats, and legumes. ”
hydration
It's widely known that drinking water is essential for your overall health, and your nails are no exception.
“When you're dehydrated, your nails are also dehydrated,” explains Chelsea Lee McCall, nutritionist and founder of Chelsea Lee Nutrition.
“Drink plenty of fluids and electrolytes, and use a high-quality cuticle oil regularly.”
Vitamin deficiencies and supplements
Vitamin deficiencies often show up in the appearance of your nails, so if your diet is lacking in vitamins, it may be worth considering taking a high-quality multivitamin.
“Supplements are a great way to increase your nutritional intake. Protein powders, bovine and marine collagen, omega-3s, and multivitamins all have a positive impact on nail health and growth,” says Chelsea. I am.
nail gel
Given the natural changes that occur with age, you may want to avoid additional stressors such as nail polish.
Unless you avoid harsh chemicals and limit your nails' exposure to water, the habits listed above will only go so far in improving your nail health.
Prolonged use of chemical-laden nail polish can suffocate the nail bed and cause serious damage. This causes nails to thin and crack. In more extreme cases, infections can occur.
In addition, the nails, which are constantly hidden under a layer of gel polish, begin to look worse and worse when the nail bed is deprived of oxygen.
Recent studies have cited gels, shellac, and acrylics as the main culprits. It warned that women who regularly apply these products to their nails could face serious risks in the future.
UV dryers used in nail salons to harden gel manicures have also been found to cause DNA damage on hands.
Therefore, women who have frequently utilized these treatments in the past may be encouraged to stop them and use intensifying treatments instead.
meal plan
Nails are primarily made of protein, so a protein-rich diet is essential to reduce muscle tissue breakdown and support nail production and regeneration.
“Rather than saving your protein intake for later in the day, incorporate it into every meal and snack. Pair protein sources with colorful fruits and vegetables to maximize nutrient absorption. '' says Chelsea.
According to nutritionists, the following meal plan includes all the foods essential for optimal nail health.
first day:
breakfast
Greek yogurt and berries: 200 grams Greek yogurt and 80 grams mixed berries, 1-2 tablespoons mixed seeds (chia, flaxseed, hemp, pumpkin seeds)
lunch
Smoked Salmon and Eggs: 50g smoked salmon, 2 eggs, roasted vine tomatoes and wilted spinach on a whole wheat or sourdough bagel.
dinner
Stir-fried cashew nuts for dinner
- 100-130 grams of raw chicken breast per person
- 50 grams of cooked quinoa per person
- Vegetable mix – broccoli, edamame, beans, red pepper
- (Sauce can be seafood or oysters of your choice)
Environmental stressors like nail polish can interfere with nail health over time
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Day 2:
breakfast
protein bowl
Headquarters:
- 30 grams of vanilla protein powder and 150 grams of yogurt or 200-250 grams of Greek yogurt.
- Maple syrup 10ml
- 1/3 mashed banana
topping:
- 1/2 banana/slice 50g
- 30g granola/oats/seeds
- 5ml chocolate sauce
lunch
Creamy avocado and eggs on toast
- 1 piece of wholemeal or sourdough toast, 2-3 scrambled eggs with 2 tablespoons of cottage cheese, 60 grams of avocado, 1 tablespoon of seeds, some sweet chili sauce or chili flakes, salt and pepper.
Cottage cheese makes eggs even creamier and increases their protein content.
dinner
Mixed bean chili and sweet potato jacket potato
(4 servings)
- 1 medium sweet potato per person
- Add 400 to 500 grams of lean beef or turkey mince per person, or omit it for a meat-free meal, and canned beans.
- 2 teaspoons ground cumin, 1 teaspoon smoked paprika, 1 teaspoon cinnamon, half tablespoon medium or hot chili powder
- 1 large onion, 1 red bell pepper, 1 bag of spinach, 2 cans of beans (kidney beans, black beans, chickpeas, butter beans)
- 1 can of chopped tomatoes, 3 tablespoons of tomato puree, 200ml of beef/vegetable stock
- salt and pepper taste
- If desired, serve over jacket potatoes with plenty of Greek yogurt, cilantro, and avocado.
top tips
According to Chelsea, taking supplements with food will help with absorption. On the contrary, it is recommended not to take it at the same time as caffeine, as it can interfere with absorption.
