A Natural Path to Healthy Hair, Skin & Nails By Erika Dworkin, Board Certifi ed in Holistic Nutrition®


"New research explores the relationship of what’s known as the “gut-skin axis”, and how food, gut infections, and conditions such as leaky gut can impact your skin health. That’s because your skin is one of your body’s major detoxifi ers. Infl amma- tion and toxins in your gut will inevitably penetrate into your bloodstream and


show up as skin infl ammation as your skin attempts to purge your body of its toxic burden. Repairing your gut is the fi rst step to healthy, blemish-free skin."


~ Amy Meyers, MD,


https://www.amymyersmd.com/2018/10/ 10-tips-beautiful-hair-skin-and-nails/


social value, but also indicate general good health. They refl ect the extent to which the natural aging process is causing the decline in the production of the struc- tural proteins keratin and collagen, and the resulting deterioration of the body’s connective tissues, bones, vital organs, and even blood vessel walls. Unhealthy hair, skin, and nails (HSN) are thus often symptoms of various underlying chronic conditions. While a complete discussion of all causes and solutions to these seem- ingly cosmetic challenges is beyond the scope of this article, below are a number of considerations that can help you look and feel better.


A 34 Natural Nutmeg - October 2019


full, glossy head of hair; clear, unwrinkled skin; and long, strong nails, not only have aesthetic and


HSN Biology


Hair: Keratin, a protein made of dead cells, is the tough fi brous protein that com- prises hair, which is anchored in the skin by 100,000 to 350,000 hair follicles. Within the hair bulbs at the base of hair follicles, blood vessels both nourish cells that divide and grow to create the hair shaft, and deliv- er hormones that modify hair structure and growth throughout life. Hair growth occurs in three phases: (1) anagen (growth phase)- lasts several years for each hair strand; (2) catagen (transitional phase) – growth slows and follicles shrink over several weeks; and (3) telogen (resting phase) – hair growth stops and detaches from the hair follicle while a new hair begins the anagen phase and pushes out the old hair over several months. One-half-inch per month is the average hair growth rate.


Skin: The body’s largest organ with its


own microbiome, skin provides the functions of protection, sensation, and regulation. The main skin layers are the: (1) epidermis – the outermost layer, which itself has four or fi ve layers; consists mainly of keratin protein; creates skin tone and provides a waterproof barrier; (2) dermis – consists of two layers of connective tissue that comprise a mesh of elastin and collagen protein fi bers; contains blood and lymph vessels, nerves, hair fol- licles and sweat glands; and (3) hypodermis – comprised of fat and tissue that connects to bones and muscles.


Nails: Composed largely of keratin, nails are structurally modifi ed hair. They are vestigial claws that aid in protecting against fi nger and toe trauma, grasping, and manipulating small objects.


Causes of Unhealthy HSN


Unhealthy HSN can result from: (1) nutrient defi ciencies; (2) toxin overload and/or a sluggish liver; (3) excess stress; (4) inadequate sleep (less than 7 hours per night); (5) hormone imbalances (estrogen, progesterone, thyroid); (6) bacterial/fungal intestinal infections (SIBO, candida, CDIF); (7) leaky gut and gut infl ammation; (8) build-up of free radicals/oxidative stress; and (9) medication side effects.


Supportive Nutrition & Lifestyle Choices


As with all chronic health conditions, healing begins with an alkalizing, nutrient rich diet that excludes foods that cause infl ammation (including gluten, dairy, most grains, simple carbohydrates, refi ned veg- etable oils and animal fats) or sensitivities/ allergic responses (commonly nuts, eggs, shellfi sh, corn, soy, conventional beef/pork/ lamb, caffeine, high FODMAPs, salicylates, sulfi tes, and sugar). An anti-infl ammatory diet includes higher levels of monounsatu- rated fats (soaked nuts and seeds, olive oil), omega-3 fatty acids (especially from certain wild, cold-water fi sh), and as many high- fi ber, organic, raw (unprocessed) foods as


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