It might seem strange, but the foods that you eat can help keep your skin, hair and nails looking great and healthy. Protein is vital to every cell and function in the body. Your body uses protein to make your skin by replenishing skin cells as they die and slough off. Without enough protein in your system, your nails can become brittle and weak. Protein is also important as the body works to heal the effects of too much sun exposure. Protein should be increased whenever you are healing from trauma, illness or burns. However, make sure that you are not adding or changing the amounts of protein in your diet without discussing it with your doctor or your nutritionist.
The Skin
Your skin is the largest organ of the body and skin cancer is the most common form of cancer in humans. There are about a million new cases of skin cancer found every year in the United States. Ninety percent of these cases are cured, however 50,000 may recur. (Source: Ammer 2005) There are three kinds of skin cancer: squamous cell carcinoma, basal cell carcinoma and melanoma, the most dangerous.
Basal cell carcinoma accounts for about 75% of skin cancers and usually appears as a shiny, pearly gray nodule. Symptoms include:
– An open, oozing or bleeding sore that persists for longer than three weeks
– A red and irritated spot often found on the chest, shoulders, arm or legs that can be itchy or crusty
– A shiny bump, pearly or translucent, which might be pink, red or white in light skinned people or tan, brown or black in dark skinned people
– A pink growth with a raised rolled border and a crusted center
– A scar-like, waxy area which has poorly defined borders where the skin is yellow or white and often appears shiny and taut.
Squamous cell carcinoma starts as a scaly and slightly reddened lesion with a crusty surface but may take on a more nodular, almost warty appearance.
Melanoma is the most serious of the skin cancer types and makes up about 5% of all cases.
The Need for Early Detection – The best chance for a cure of skin cancer is early detection, but it is even more important to prevent skin cancer instead of having to try to treat it. Everyone should be using sun screen protection, especially in the peak hours between 10:00 am and 2:00 pm during the summer months.
The sun’s rays can be divided into three categories of radiation: UVA, UVB and UVC. Of these, UVC poses the least problem from sunlight since its radiation is completely absorbed by the ozone layer. You can be affected by this light, but only from artificial sources. UVB radiation is what causes sunburns and affects the outer layer of the skin (the epidermis). You get the majority of your UVB radiation per year during the summer months. UVA is the main danger to your skin, penetrating deeper into the skin and working harder to destroy it.
The skin damage that is done by UVA and UVB includes wrinkles, lowered immunity, aging skin and skin cancers.
Tips for good skin care:
– Wash your face with mild products that are meant for your skin type, whether it is normal, oily or a combination of both. There is no need for multi-step products or harsh chemicals. Avoid bar soaps, especially on your face, because they are too drying.
– Hot water is drying to the skin, especially in the winter months. Stick to lukewarm showers and avoid long soaks in the tub.
– Add lotion to your routine, slathering it on while you are still wet from your shower so the moisture really soaks in.
– Always check your skin carefully for any signs of changes that could indicate skin cancer.
– Visit a dermatologist for an assessment.
– Never squeeze or pick at your skin.
The Nails
Some people notice every single thing about their nails. Others only notice their nails when they are causing problems. Protein and protein-rich foods are top sources for the nutrient biotin, which is part of the B complex. These food sources include egg yolks, soybean flour, cereals and yeast. Foods with lesser amounts include cauliflower, lentils, milk and peanut butter.
While there are a number of products on the market that are supposed to increase the strength and length of the nails, your own nutrition is more important than these products whether they work or not. There are other tips for keeping your nails at their healthiest:
– Remove nail polish carefully
– There is no truth to the myth that you have to let your nails breathe every now and then.
– File your nails so that they are smooth and even.
The Hair
Hair loss can be genetic; however, there are also other conditions that can cause thinning hair. Crash dieting that causes you to lose 20 pounds or more in a short period of time can be a problem as well. If you lose more than a pound per week, you increase the risk of losing the hair on top of your head. Like fingernails, hair benefits from increased intake of biotin. Steer clear of the shampoos and other products that claim to re-grow or strengthen the hair, since they are typically gimmicks that do not work.
Tips for healthy hair:
– Use shampoos that are the best for your hair type (oily, normal, dry, curly, etc.)
– You do not have to wash every day; every other day is perfectly fine, unless you sweat a lot.
– Do not brush your hair while it is wet and at its weakest; use a wide tooth comb instead.
Nutritional Needs
A healthy diet is important not only for good health, but also to keep you looking good on the outside. Your hair, skin and nails will suffer if you are not getting the right level of macro and micronutrients. You should get enough protein, carbohydrates and fats to keep your entire system running properly. If you need to lose weight, aim for a weight loss of no more than one pound per week, which is healthier and safer for the body and more achievable over the long run.
Carbohydrates – Complex carbohydrates should make up around 50% of your overall daily calories. Whole grains, vegetables and some fruits will keep your blood sugar levels even and will keep you full for longer. Avoid simple carbs such as white sugar and white flour products as much as possible.
Fats – Your intake of fats should be 15-20% of the daily calories and should be of the healthy variety; monounsaturated and Omega 3’s are the goal here. Olive oil is one of the best of the fats that should be included in a healthy diet.
Proteins – Protein should make up 30-35% of the daily calories and can be either animal or plant based. Animal proteins should be low fat, and you should try to limit the amount of red meat as much as possible. Turkey, chicken and fatty fishes are good protein sources. Protein supplements are also good to consider. Profect, a liquid protein supplement shot from Protica, is small enough to carry around wherever you go and takes only seconds to consume. There are 25 grams of protein per serving and one hundred calories in this nutritional supplement.
Protica Research (Protica, Inc.) specializes in the development of Capsulized Foods. Protica manufactures Profect, IsoMetric, Pediagro, Fruitasia and over 100 other brands, including Medicare-approved, whey protein liquid for bariatric surgery patients. You can learn more at Protica Research – Copyright