Strong Hair & Nails

Strong hair and nails is a byproduct of a good diet.  So let's take a look at some symptoms and potential causes, along with what foods will help strengthen both.  We aren't going to talk about the most common issues like excessive coloring, but rather the medical and natural cures.

Let's start with standard practices for hair and nails.  Most stylists will recommend that you wash your hair with shampoo no more than three times a week.  Washing your hair more than that strips it of its natural oils that help protect the shaft.  Use as few "products" on your hair as possible and naturally let your hair dry as often as you can.  When it comes to nail care, you should be pushing back your cuticles weekly, and keeping your nails smooth and free from tears so that you do not get ingrown nails and hang nails.  Do not cut your nails to short nor let them grow too long. 

Brittle Hair - Hair that breaks easily can be for a variety of reasons - Deficiency in Biotin, Selenium, Copper, Vitamin C, Vitamin B, Iodine, Manganese, Omegas, and Iron.  Medical issues - Hypothyroidism, Hypoparathyroidism, Anorexia Nervosa, Trichorrhexis Nodosa.

Hair Loss - As above there are many potential reasons for hair loss.  Stress is one of the major contributors to the problem.  During an excessively stressful period in your life (divorce, death in family, major illness, surgery, loss of job, failed relationship) you may experience hair loss for up to 6 - 9 months AFTER you have recovered from the situation.  Heredity is also a major contributor.  Medicines can cause hair loss, including - blood thinners, gout medicine, high blood pressure medicine, birth control pills, antidepressants, and heart medication. 

Recommended Reading: http://www.hairlosshelp.com/hair_loss_research/hairloss_causes.cfm
More recommended reading: http://www.medicinenet.com/hair_loss/article.htm

Dry Hair - The issues with dry hair are the same as for brittle hair.  The most common issue is over washing, over drying, over "product" usage, over heating.  Give your hair a break!

Dandruff - There are a whole host of potential issues related to dandruff.  Some are potentially serious and should be taken care of as soon as possible.  http://www.mayoclinic.com/health/dandruff/DS00456/DSECTION=causes
Recommended reading: http://www.hairboutique.com/tips/tip1003.htm
More recommended reading: http://www.fitsugar.com/8-Foods-Strengthen-Your-Hair-2851545

Your nails can tell a LOT about your health.  You are not allowed to wear nail polish when you are going to be put under for surgery because it is the fastest way to see if you are getting enough oxygen - your nails tell a lot more about you than you think... read the recommended reading section below...

Brittle Nails - Brittle nails and brittle hair have the same possible vitamin difficencies.  Menopause also tends to make nails brittle as you are losing some of your hormones.  Also, subjecting your nails over and over to water or harsh chemicals does have consequences.  Use rubber gloves!

RECOMMENDED READING: http://www.essortment.com/fingernails-nutrition-48320.html
More recommended reading: http://www.home-remedies-for-you.com/vitamins/vitamin-deficiency/nails.html

Ridges on Nails - iron deficiency, poor absorption of nutrients.

White marks in Nails - zinc deficiency

How to reduce hair loss?  Eat enough protein - this does NOT mean meat.  It means a proper variety of natural protein - fish, nuts, seeds, dark green vegetables, meat.  Drink sufficient amounts of water - water removes toxins from the body that can affect any part of your body.  Brush your hair / massage your scalp daily - your hair follicles need stimulation to produce and spread the natural oils.  I remember my grandmother telling me 100 strokes a night... I guess there was a good reason!  Avocado, avocado, avocado!  The natural oils in avocados are fabulous for both hair and nails.  I recommend one a day. 

Foods to build strong hair and nails - The omegas are necessary for both healthy hair and nails - salmon, tuna, nuts all are high in omegas.  Vitamin C, E, B complex, A - make sure you are eating a very well rounded diet - full of color.  Protein is necessary for strong hair and nails as they consist primarily of excess protein.  Legumes - they have several benefits to your hair and nails beyond protein they also have iron, zinc and biotin. 

Recommended reading: http://www.ehow.com/how_2563_improve-hair-nails.html

Blessings.. E

What's the Cause - 1?

Lots of people have symptoms and don't know what potentially can be the cause, nor how to naturally treat the problem....

Hair Loss - The most common reason for hair loss is stress.  If you are in a very stressful situation, you will likely have hair loss - the hair loss will continue for up to six months after the situation has been resolved.  Another reason for hair loss is iodine deficiency (discussed in another post).  Other reasons for hair loss include poor nutrition, hormone imbalance, some medications, major surgery, having a baby, diabetes, lupus, hypothyroidism, and fungal infections of the skin. 

If you have checked for any of the diseases listed above and don't fall into that category, here are some things that will help with hair growth.  Hair is made up of protein and amino acid chains.  I can remember as a child my mother telling me to brush my hair 100 strokes every night.  The brush massages the scalp and pulls the natural oils from the scalp down the shaft to moisturize each follicle.  I am told by the lady that cuts my hair to only wash my hair every other day (short / medium length).  When it was long she told me to wash it every third day.  Shampoos and conditioners (even holistic ones) will strip your hair of the natural oils needed to keep your hair strong.  Once it gets brittle and dry, it breaks. Check the shampoo and conditioner you are using.  Your skin is the largest organ in your body - it is the first to be hit with outside toxins.  Artificial colors and chemicals can not only cause your hair to be brittle, but can also cause additional issues like cancer.
Foods that help fight hair loss are rich in protein, silica, iron, pectin, and vitamin E.  Protein sources are not only meats but also include dark green leafy vegetables, sea vegetables, beans, and nuts.  Silica can be found in grains.  Vitamin E in avocados, nuts, seeds, and olive oil.  And Pectin in your fruits with an edible skin - apples, cherries, grapes.  Gelatin also helps (Jello) as it is made from crushed bones.  Vitamin C should also be raised in your diet as it helps build collagen and aids in a healthy immune system. 

Foods that can cause hair loss include excessive vitamin A, and all those things I keep harping about to quit eating - sugar, fast food, junk food, high fat content, fried foods etc... In addition, dairy products, a raw foods diet, citrus fruit, and tomatoes also can cause hair loss. 

This is a great link that explains additional reasons and ideas when faced with hair loss http://www.holisticonline.com/remedies/hair/hair_loss-diet.htm

Insomnia - I am sure we have all suffered from insomnia at least once in our lives.  The most common reasons for it are anxiety, stress, excessive caffeine, menopause, and depression.  Other factors include iodine deficiency, hypothyroidism, hormone imbalance, too much light, medications, mental illness, irregular sleep patterns, and alcohol. 

Chronic insomnia can be very unhealthy for the body and your mental well being.  The first things to change are your diet patterns, you should eat nothing the last 2 - 3 hours of the day and drink only water after dinner.  You should change your light /sound patterns.  Light triggers chemicals in the brain that tells us that it is time to be awake.  2 - 3 hours before your normal bedtime start turning down lights and sounds in the house.  If you are not in a room, make sure the light is off, turn on the lowest possible wattage light, if necessary in the room you are occupying at the furthest distance from where you are.  Turn down the music or the TV to a lower level, this also changes your brain activity and makes you concentrate more to hear what is being said or sung.  Don't sleep with the TV on (I know, this can be a difficult transition - to wean yourself, turn down the volume more and more each night; once all the way down, turn off the TV and turn on a nightlight in the room - then move it out of the room but where it still lights the room - then off) soft instrumental music is better than TV if you need noise.  Read your medications - some side effects are insomnia - can you do without them?  are there any other alternatives?  Only go to bed when you are READY for sleep.  Don't lay in bed if you are unable to sleep.  Get up and go for a short walk (please be safe), read a book, listen to soft music.  or write in a journal.  Stress and anxiety are the most common reasons for the inability to sleep.  You must work out these things - unwind from your day in order to sleep well.  Turn down the temperature in your sleeping area, most people sleep better when cooler.  If you are heating your home, shut off the bedroom and close the vents part way.  In the summer months, use a fan to cool you. 

Foods / herbs that help relax you and calm the mind include peppermint (tea and oil), Chamomile tea.  Rice, oats, barley, ginger, and bananas help promote melatonin.  Soy nuts / beans, lean animal protein, nuts, and seeds all contain tryptophan that is a sleep invoking chemical in the brain.  Both dill and basil also help calm the brain.

Foods to stay away from, again are our "standards" - fast food, processed white sugar / flour, frozen prepared foods, junk food, fried foods, anything with a high fat content, sodas and any artificial sweeteners.

Additional reading: http://www.holisticonline.com/remedies/sleep/sleep_ins_food-and-diet.htm  http://www.helpguide.org/life/insomnia_treatment.htm

Bad Breath - Obviously our dental hygiene is the MOST common reason for bad breath, so we won't touch this one.  Additional reasons for bad breath include cancer, diabetes, liver failure, acid reflux, certain medications, ear / nose / throat illnesses, dry mouth, dehydration, certain foods, smoking, and alcohol.

The first recommendation (beyond making sure you brush and floss daily and visit your dentist annually) is to drink more water.  Water helps remove toxins in the body and will help remove the bacteria in your mouth.  Certain foods (like garlic) cause bad breath, remember to brush after eating these wonderful foods to reduce bad breath. Cinnamon and mint aids in removing bad breath as well as killing the bacteria.  If you have "dry mouth" and you are drinking sufficient amounts of water daily these herbs will help stimulate your saliva which is necessary for good dental hygiene - Coriander / cilantro, spearmint, tarragon, eucalyptus, rosemary and cardamom.  Greek yogurt (not the pudding yogurt that we Americans are used to) and its live cultures will help fight bacteria.  Eat fresh produce that requires a good amount of chewing - celery and apples are good choices - they naturally rub against the gums and in between the teeth to remove bacteria. 
Body Odor - Again, there are very common reasons for body odor - hormone changes in tweens and not using deodorant being the two most common.  But body odor can be a sign to more serious issues.  The body has several ways to remove toxins from the body - sweating is one of them.  The body is trying to tell you there is a problem - infection / disease / imbalance - somewhere.  Dehydration is one cause - when there isn't sufficient water in the body to remove toxins they will be stored in the muscles of the body and attach to certain fat cells.  When the body then is stressed - as in exercise - those toxins are released back into the body.  Other causes can include diabetes, UTI, infection, some medications, cancer, liver / kidney / bladder / gastrointestinal imbalances, stress, hypoglycemia, hypothyroidism, and a host of others.  It is important that you determine which is the problem and correct it.  Most all causes have other symptoms, which combined will point you in the right direction. 

A couple suggestions - ensure you are drinking enough water, change your clothing choices - look for things that are made from natural fibers that allow air and moisture to pass through, stay away from our "standards" list of bad food choices, eat more leafy green vegetables and combine it with a walk in the sun to activate the vitamin D, get more magnesium and zinc in your diet which helps to balance your metabolism.  This is the most important thing to remember about body odor -  what comes out of your body reflects what you put in. 

Additional reading: http://www.health911.com/body_odor

I will continue this list tomorrow... if you have anything you specifically want me to focus on - please post a comment or hit me up on Facebook.  E

Thyroid or Iodine

I highly recommend that you do research before you go visit the doctor.  No one knows your body better than you do.  A doctor is trained to know how to put things together, but if you don't include the right symptoms, you have a high possibility of being diagnosed incorrectly.  Let me share an example..

Anemia, cold fingers and toes, weight gain, swollen fingers, hair loss, increased need for sugar.  Many people are diagnosed with either diabetes or hypothyroidism with these symptoms... yes tests come up positive.  BUT what questions should be asked? WHY.  What is causing these diseases?  Diabetes and Hypothyroidism are serious. 

I was really concerned when I started needing fruit several times a day and my hair started thinning.  I talked to several of my naturopathic contacts and they asked me the right questions.  Are your fingers and toes always cold?  Well, yes.  But I was raised in the north and got mild frostbite as a child - I thought that was the reason.  Are you gaining weight without adding food?  Uh huh... I am not as active as I was in Nebraska but it has been difficult to lose even with daily exercise.  Now I am curious... Why?

Iodine Deficiency.. wait, did you say IODINE?  Isn't that the reddish yellow stuff my mom put on cuts and scrapes as a kid?  Yes, one and the same.  And yes, iodine is an essential mineral.  I was SHOCKED by what I read.  Symptoms that I didn't even realize were symptoms were right there in front of me.  I am anemic have been for a very long time.  Once I started taking iodine supplements, my longtime symptoms started going away. 

So here are some statistics for you:
In the US, it’s estimated that one in seven women suffers from iodine deficiency.
— Caldwell, K., et al. 2005.
— Hollowell, J., et al. 1998.

1/3 of the world's population lives in iodine depleted locations

Women that are severely iodine deficient run the risk of having a child  born with "cretinism"

Breast cancer can be a result of iodine deficiency

Children that are iodine deficient run the risk of stunted growth, retardation, problems with speech, hearing, and movement

Iodine in the body helps regulate several major centers: thyroid, temperature, heart, breast, mental, and musculature

How do I know if I am iodine deficient?  There is a very quick and simple test that you can perform at home.  Go get that bottle of iodine for scrapes and cuts and put a 1" circle on the inside of your thigh or upper arm.  If the reddish yellow goes away w/in 30 minutes, you are iodine deficient.

The best foods that naturally contain iodine are saltwater fish, sea vegetables, and iodized sea salt.  Other foods with iodine include dairy products, eggs, radishes, onions, and watercress.  IF you are in an iodine deficient area (upper Midwest) your root vegetables will not be a viable option for you.  I always recommend consuming foods with the vitamins / minerals you need daily - but sometimes that isn't much of an option.  I take iodine supplements daily along with my omegas. 

For those of you taking Thyroid medication, if you are shown to be iodine deficient, I am told that you may be able to get off those meds within 30 days of going on the iodine supplements. 

Here are a couple good articles to read for more information:
http://www.womentowomen.com/hypothyroidism/iodinedeficiency-thyroidhealth.aspx
http://www.staytuned.ws/iodine.html
http://www.thyroid.org/patients/patient_brochures/iodine_deficiency.html

Happy healing!  E