10 Great Tips for Healthy Skin, Hair and Nails

Here are 10 tips to keep you healthy looking from head to toe.

1. Protect yourself from the sun. Help prevent signs of aging, such as age spots and fine lines, as well as significantly decrease your risk of developing skin cancer by using sunscreen, wearing protective clothing (a long-sleeved shirt, pants, wide-brimmed hat, sunglasses) and seeking shade when appropriate. Choose a sunscreen with a Sun Protection Factor (SPF) of at least 30 and broad-spectrum protection (protects against ultraviolet A and ultraviolet B rays).

2. Do not use tanning beds. Ultraviolet light from the sun and tanning beds can cause skin cancer and wrinkling. If you want to look like you've been in the sun, consider using a sunless self-tanning product (such as a lotion, foam or spray), but continue to use sunscreen with it.

3. Perform a skin self-exam. Examining your skin for suspicious moles and other lesions could save your life. If you find a suspicious lesion, make an appointment to see a dermatologist.


4. Eat a healthy diet. A diet rich in fresh vegetables, fruits, whole grains and other healthy foods can lead to healthier skin. Be sure to include some lean protein in your diet. Our skin is made of protein, so some protein is necessary for healthy skin.

5. Don't skip the hair conditioner. Dermatologists recommend using a conditioner after every shampoo. While a conditioner cannot repair hair, it can increase shine, decrease static electricity, improve strength, and offer some protection from harmful UV rays.

6. If your skin feels dry, moisturize. After bathing is the best time to moisturize so that you can trap water in the skin. If your skin still feels dry with regular moisturizing after bathing, apply moisturizer a few times throughout the day.

7. Manage stress. To keep your skin looking its best, it is important to effectively manage stress. Chronic stress can wreak havoc on your skin, hair and nails. It can worsen many skin conditions, including psoriasis, acne and rosacea, cause brittle nails and ridging of the nails, and lead to hair loss.

8. Stop smoking. People who smoke expose their skin to toxins that accelerate the aging of their skin. And, the repeat puckering to inhale can cause deep lines around the lips. Frequent squinting to avoid getting smoke in one's eyes can cause noticeable crow's feet.

9. Don't bite your fingernails. You can transfer infectious organisms between your fingers and mouth. Also, nail biting can damage the skin around your fingers, allowing infections to enter.

10. If you have acne, do not pick, pop or squeeze the blemishes. People mistakenly believe that picking and popping pimples will get rid of them quickly. The truth is doing any of these can irritate the skin, make acne worse, and increase the risk of scarring.

What to Eat for Healthy Hair and Nails

Omega - 3 Fatty Acids.

To get shinier hair, introduce more omega-3s into your diet, which help support scalp health and may give your locks extra luster and shine. The three active ingredients—alpha-linolenic acid, eicosapentaenoic acid and docosahexaenoic acid—are all essential fatty acids and "are important components of the stratum corneum, which is the outermost layer of the epidermis that contains keratin and has water-holding capabilities. Deficiency in essential fatty acids can result in dry scalp or dandruff," she says.

Foods to Try: Eggs, flaxseed, fish oil, mackerel, salmon, sardines, spinach, tuna and walnuts.

Protein.

Protein intake is important for many reasons, notably when it comes to hair and nails. Both are made of structural proteins known as keratin, so adequate dietary protein is important for providing the building blocks for growing strong hair and nails. Lean meats are the easiest way to pack protein into your diet -

Foods to Try: Chicken, eggs, lean red meats, lowfat dairy, nuts, seafood, soybeans and whole grains.

Biotin/Vitamin H

Biotin (a.k.a. vitamin H) can improve hair that is splitting or thinning as well as strengthen weakened nails. Taken with zinc and the corticosteroid clobetasol propionate, biotin has even been used to treat alopecia, an autoimmune skin disease marked by the loss of hair. A deficiency in biotin may result in brittle hair or even hair loss.  An easy way to remember: The H in vitamin H stands for “haar and haut,” which means “hair and nails” in German.

Foods to Try: Bananas, beans, cauliflower, eggs, lentils, peanuts and salmon.

Zinc

Zinc is another nutrient active in helping the immune system function properly. Zinc is a component of hundreds of enzymes in the body, some of which regulate the body’s ability to make new proteins that will become building blocks of healthy hair and nails, hair dryness and brittleness can be signs of zinc deficiency.

Foods to Try: Cashews, green beans, lean beef, lobster, oysters and soybeans.

Vitamin A

Vitamin A helps produce a conditioning substance for the scalp known as sebum, which keeps hair looking and feeling healthy. In addition to these beauty benefits, this vitamin contributes to better eye health and immune system function, which keeps you vital and strong from head to toe.

Foods to Try: Apricots, broccoli, cantaloupe, carrots, Cheddar cheese, egg yolks, mangoes, oatmeal, spinach and sweet potatoes.

Want Strong Healthy Nails

Why is it so hard to grow and maintain gorgeous nails? One big reason: Nails aren't alive; they're dead (if they were living tissue, they could repair themselves instead of making us do it for them). If nails aren't alive, then how do they grow? Actually, they don't; new cells develop deep under your cuticles and push out the older, dead ones — forming those flat, hard surfaces we love to pamper and polish. Here's how to have yours looking great in no time.

DON'T SHARE YOUR NAIL FILE

Resist the urge to let anyone — even a relative — use your emery board. This tool is a porous germ-trapper. Keep yours to yourself, and replace it often.

DO WEAR THE RIGHT SHOE SIZE

Are you cramming your feet into too-small or too-pointy shoes? If so, your toenails may grow into the surrounding skin — causing the dreaded ingrown nail, which can lead to pain, swelling, and infection. When nails are too long, tight shoes can cause even more damageIf your toes hit the front of your shoe, nails can crack or turn black-and-blue. Or nails may lift, which can lead to infection."

DO MOISTURIZE DAILY

Nails need to be hydrated, since most problems crop up when they're parched. "Dry nails can crack, peel, and become brittle. Plus, dehydrated cuticles not only look ragged but also can turn into painful and infected hangnails. The best moisturizers are thick — even greasy.

DON'T GO BAREFOOT

Keep your shoes on while at public places (swimming pools, locker rooms, shoe stores) — if you don't, we won't be responsible for your toenail health. Why worry? "Warm, damp environments are a breeding ground for fungi and viruses," explains Phoebe Rich, M.D., a nail disorders expert and a clinical associate professor of dermatology at Oregon Health & Science University in Portland. Tip: If hose isn't offered when you're shoe shopping, ask for it.