A radiant look from within for healthier hair, skin and nails

Beauty is a reflection of inner health. Hair, skin and nails are often the first indicators of imbalances in the body. Keeping them healthy and beautiful is not just a matter of cosmetics, but a comprehensive care that includes proper nutrition, hydration, adequate care and a healthy lifestyle.

1. Nutrition - the foundation of health:

• Protein : Hair, skin, and nails are made primarily of protein (keratin). Include protein-rich foods in your diet—fish, chicken, eggs, legumes, nuts, and seeds.
• Fats : Healthy fats are essential for skin elasticity and hair shine. Consume avocados, oily fish (salmon, mackerel), olive oil, and flaxseed.
• Vitamins and minerals :
  • Vitamin A: Helps with cell regeneration. Found in carrots, pumpkin, sweet potatoes, and spinach.
  • Vitamin C: A powerful antioxidant important for collagen production. Found in citrus fruits, strawberries, and peppers.
  • Vitamin E: Protects cells from damage. Found in nuts, seeds, and green leafy vegetables.
  • Biotin (Vitamin B7): Important for healthy hair and nails. Good sources include eggs, nuts, and avocados.
  • Zinc: Helps with tissue growth and repair. Found in meat, seafood, and pumpkin seeds.
  • Iron: Deficiency can lead to hair loss and brittle nails. Found in red meat, spinach, and legumes.

2. Hydration – the key to supple skin and healthy hair:

• Drink enough water throughout the day. The optimal amount varies from person to person, but aim for at least 8 glasses a day.
• Moisturize your skin with appropriate creams and lotions after showering.
• Use hydrating hair masks once a week.

3. Hair Care:

• Choose shampoos and conditioners suitable for your hair type.
• Avoid using water that is too hot when washing your hair, as it dries out your hair.
• Use heat protection products before styling with a flat iron or blow dryer.
• Limit the use of styling products containing alcohol.
• Trim the ends regularly to prevent blooming.

4. Skin care:

• Cleanse your skin morning and evening with a gentle cleanser.
• Use sunscreen every day, regardless of the season.
• Exfoliate your skin once or twice a week to remove dead cells.
• Moisturize the skin with a suitable cream or lotion.
• Do not pop pimples, as this can lead to inflammation and scarring.

5. Nail care:

• Keep your nails short and shaped.
• Use a nourishing cuticle oil.
• Avoid frequent use of nail polish removers containing acetone.
• Wear gloves when working with cleaning agents.

6. Healthy lifestyle:

• Get enough sleep (7-8 hours a night).
• Manage stress, as it can negatively affect your hair, skin, and nails.
• Avoid smoking and excessive alcohol consumption.
• Do regular physical exercise to improve your circulation and overall health.

7. Consultation with a specialist:

If you have serious problems with your hair, skin, or nails, consult a dermatologist or other specialist.

Maintaining healthy and beautiful hair, skin and nails takes time and dedication. By taking care of your body inside and out, you will enjoy radiant beauty and confidence!

© 2025 – Information is for educational purposes only. Consult a doctor if necessary.