Toe nail health is more than just looking good; it is important for overall foot health. Well-kept toenails can help prevent infections and discomfort, while unhealthy nails may signify deeper issues. In this guide, we will explore key areas of toe nail health.
Understanding Nail Structure
Before starting any toe nail care routine, it’s important to know how your nails are built. Toenails are made of a protein called keratin, which is also present in your hair and skin. Each nail has three main parts: the nail plate, the nail bed, and the cuticle.
The nail plate is the visible part of the nail, while the nail bed is the skin beneath it. The cuticle serves as a protective layer. Grasping these components helps you recognize why proper care is so important for nail health.
The Role of the Cuticle
The cuticle plays a crucial part in the overall health of our nails. The cuticle, which is the thin layer of skin located at the base of the nail, serves as a protective barrier that shields the nail matrix, the area where new nail cells are generated. This protective function is essential because it helps to prevent bacteria, fungi, and other harmful microorganisms from entering the nail bed and causing infections. Additionally, the cuticle helps to maintain moisture levels within the nail area, which is vital for preventing dryness and brittleness. A well-hydrated cuticle can contribute to stronger nails and reduce the likelihood of peeling or breaking.
In terms of nail growth, the cuticle is also important as it can influence the speed and quality of new nail formation. When the cuticle is damaged or improperly cared for, it can lead to irregular nail growth, ridges, or other deformities.
Regular maintenance of the cuticle, including gentle pushing back and moisturizing, can promote healthier nail growth and a more attractive nail surface. Never cut your cuticles, as it leaves both the skin and the nail open to infection.
The Impact of Nail Polish
Nail polish and artificial nails can boost the appearance of your toenails, but them it wisely. Regularly applying nail polish or glue can cause nails to become weak or brittle. Gel polish in particular can cause unwanted side effects; studies show that nearly 75% of gel polish users report experiencing nail damage.
Have you ever removed your nail polish and seen white chalky patches? In most cases it is a condition called keratin granulation. These occur from wearing polish for more than two weeks at a time. This is not a fungus but can look much like it and can trigger a fungus, so it is important to treat it.
Keratin granulation occurs because the polish dries out the surface of the nail. When the nail surface gets this dry it can encourage fungus to take root in the nail plate. Nail fungus can be very challenging to treat so keeping those nails healthy is important to avoid that! There is only one remedy for keratin granulation – keep your polish off and allow the nails to recover. They cannot recover with polish on. Nail strengtheners do not work for this. The nails need to be re-hydrated. We often encourage clients to keep polish off in the winter months, and the feet aren't on display. Heading somewhere warm for a holiday? Make sure to remove your pedicure polish when you get home!
To reduce these problems, choose nail polish brands that are free from ingredients like formaldehyde, toluene, and dibutyl phthalate. It’s also beneficial to alternate between using polish and leaving your nails bare. This practice allows them to breathe, moisturize, and recover. An acetone-free polish remover is best for your nails, as acetone can cause both skin and nails to become dry, irritated, and cracked.
Dry Nails
Dry toenails can lead to brittleness and breakage. Factors such as prolonged exposure to water, harsh chemicals (for example polish and polish remover), iron deficiency, and even certain health conditions such as hypothyroidism and Raynaud's Syndrome can cause dryness. Aging can also contribute to dry nails.
To combat this challenge, regular moisturizing is essential. Use a high-quality foot cream featuring ingredients like shea butter, oatmeal, or almond oil. While applying the cream, massage it into the nails and surrounding skin. This method enhances absorption and maximizes effectiveness. Cuticle oils can also help. Avoid soaking your feet for long periods of time; no more than 5-10 minutes at a time.
Thick Nails
There are various reasons for thick toenails, each needing a different treatment approach. The most frequent cause might seem trivial, but it's as straightforward as a stubbed toe. In this context, a stubbed toe represents numerous types of trauma, such as dropping a heavy object on the nail. The toenail thickens in these situations because the nail root may be harmed. The nail may also start to grow slower on one side than the other, making it grow at an angle - to the left, right, or even upwards!
Runners, soccer players, and hockey players often develop thick toenails. This occurs because they are exposed to higher levels of fungus than the average person, as their feet are enclosed in socks and shoes/skates that can trap moisture and promote bacterial growth. Additionally, the constant pressure on the foot can cause the toenail to thicken to withstand a poorly fitting sock or shoe.
Aging is another contributing factor; as we grow older, toenails naturally thicken and become more prone to fungal infections. Poor circulation, often linked with diabetes or peripheral artery disease, can result in thicker toenails due to less blood flow to the nail bed. The nail will start to grow thicker, rather than longer.
Another frequent cause of thick toenails is fungal infections. This can lead to the nail becoming thick, brittle, and discoloured. For some individuals, it can cause the end of the nail to appear "frayed" or yellowed. This is a very common condition often ignored by those who think it is merely a cosmetic issue.
Psoriasis, a skin condition, can also affect toenails, causing them to become thick, pitted, and discoloured. Other medical conditions, such as thyroid disorders, can influence nail growth and thickness. Sometimes, thick toenails are hereditary, passed down through generations. Regardless of the cause, a thick toenail is nothing to ignore, especially when things can be done to ease your discomfort.
If you notice thickness in your nails, consult a foot specialist. Meanwhile, regular trimming and filing can improve the appearance of thick nails and enhance your comfort level. If your nails are too thick to manage at home, the nurses at Sole Focus can take care of them with specialized tools.
Nutrition’s Role in Nail Health
Nutrition greatly influences the health of your toenails. A diet rich in essential vitamins and minerals can lead to stronger, healthier nails.
Nutrients like biotin, B-vitamins, iron, magnesium, and protein are especially beneficial. For instance, one ounce of almonds provides about 7.3 mg of vitamin E, which supports nail health. Foods such as spinach, quinoa, and sunflower seeds are excellent sources of these nutrients as well. Staying properly hydrated is equally important; drinking around 2 litres of water daily aids elasticity and helps prevent brittleness.
A nutrient-rich diet is the best way to achieve strong, shiny, healthy nails. While there are many supplements marketed for strengthening nails, scientific evidence is lacking. To date, biotin supplements are the only type shown to have a possible effect. However, it’s important to note that deficiencies in certain vitamins, minerals and nutrients may negatively affect your nail health. Try to get your vitamins and nutrients from food, but when you can’t, taking a supplement can help you meet your needs and likely improve your nail health.
Supplements carry similar risks to medications, such as allergic reactions to ingredients, the danger of accidental overdose, and noxious side effects. Therefore, before beginning any supplement regimen, it is important to review the Recommended Daily Intake (RDI) provided by the Government of Canada and consult with your doctor. Remember, more is not always better!
Best Practices for Toenail Maintenance
Regular Trimming: Trim your toenails straight across to prevent ingrown nails.
Gentle Filing: Use a nail file to smooth rough edges and sharp corners, but avoid excessive filing. It is best to only file in one direction.
Moisturization: Establish a consistent moisturizing routine for both nails and cuticles. This is just as important for your feet as it is for your hands! Right before going to bed is a great time to moisturize your hands, feet, and nails.
Foot Hygiene: Always wash your feet thoroughly and dry them completely, especially between the toes.
Choose the Right Footwear: Wear shoes that provide enough room for your toes to avoid injuries.
Limit Chemical Exposure: Reduce the time spent using nail polish removers and other strong chemicals. Limit nail polish use to 14 days at a time, and give your nails a couple of weeks off between removal and reapplication so they can rehydrate.
Prioritizing Toenail Health
Maintaining healthy toenails requires a mix of proper care, balanced nutrition, and awareness of any signs that might indicate issues. By following the strategies outlined in this guide, you can greatly improve the health of your toenails. Remember, healthy nails reflect your overall well-being, making their care an essential part of your wellness routine.
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