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Did you know your hair and skin are an outer reflection of your inner health? We often see people in the salon with thinning hair prone to breakage, brittle nails, and dull skin. They buy good products and still don’t fully get the results they are wanting. The truth is that it is more than surface deep. Physical and mental health play a huge role in what we see on the outside. Here are some of my best tips for healthy hair, skin, and nails.

Some foods and vitamins for healthy hair, skin and nails:
“The brighter, the better” doesn’t just apply to pretty pink lipstick, but to the fruits and vegetables you should be including in your diet. The brighter the color, the more antioxidants and vitamins in them and this is what your body needs to produce glowing skin and shiny hair. Deficiency in nutrients will cause changes in the hair, skin and nails.

· Omega-3 Fats make hair shiny, protect skin from wrinkles, speed healing, slow aging, and reduce skin cancer risk. Think seafood like salmon, nuts, cabbage and olive oil. You can also take Fish Oil caplets, I recommend the Barleans brand b/c they are higher quality and won’t leave a fish taste in your mouth!

· Antioxidants help protect skin and hair from free-radical damage. Think strawberries, black berries, blueberries, raspberries, garlic, broccoli and sweet potatoes

· Zinc is a mineral that helps maintain collagen to keep skin firm and prevent wrinkles. A deficiency in zinc causes dry skin. Think beef, lamb, spinach, cashews, cocoa and chocolate, and beans.

· A and B Vitamins (especially Biotin improves and strengthens keratin protein in hair) keep hair and skin moist and smooth, and promote hair growth. Think carrots, sweet potatoes, dark leafy greens, bell peppers, egg yolks, avocados, and liver.

· Vitamin C keeps skin youthful and elastic by aiding in collagen formation. Think cucumbers, citrus fruits, and broccoli

· 5000 mcg of Biotin a day is optimal for hair growth

Maintaining a full schedule of clients and running a business doesn’t always leave time for lunch breaks and cooking healthy dinners so I rely on my favorite juices when I need a boost of greens and veggies. I always reach for Phunky Beets, Juice Lee, Beamin and the Buddha. On mornings when I don’t have time for breakfast, I go for a nut milk like Loving Cup or Miley Citrus to help keep my blood sugar in check and tummy full.

Stay hydrated!!!
A general rule of thumb is drink at least ½ your body weight in ounces of water per day. If you have a hard time getting water down, get a fun cup with a straw like this one from Riffraff, it’s always easier to drink more with a straw!



Keep Calm and Get Your ZZZZZZZ’s
Stress and anxiety have a huge impact on our health and will show signs in our hair, skin and nails. Stress has been linked to weak, brittle and thinning hair and fragile nails. It can lead to blemishes and skin troubles as well. Regular massages and facials can reduce stress and improve your skin. Beauty sleep is another real remedy! While you sleep, your skin renews itself and lack of sleep causes blood vessels to dilate creating dark circles under your eyes.
Women and men with thyroid or hormonal imbalances can also see thinning hair and changes in the way color processes on their hair. Be sure to ask your doctor for more information or tests if have you symptoms or thyroid imbalances run in your family. Another tip: while women are pregnant and nursing, the increase in hormones causes the hair to not shed as often and can also result in a darker color. After having the baby or discontinuing nursing, most women see a large increase in hair shedding. This is nothing to be alarmed by and the hair will grow back, resulting in what we call baby hairs!

Beauty truly starts on the inside. We have many remedies available on the shelf, but the best results come with a combination of healthy diet, water, rest, and great products!

All photos by Zac Stuckey

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