Your physical appearance can tell you a lot about your internal health.
Most natural health practitioners include a physical examination since the condition of your hair, skin, and nails can be indicators of underlying health issues, like nutrient deficiencies, hormonal imbalances, and the health of your digestive system.
The growth and maintenance of healthy hair, skin, and nails is dependent on your intake, and absorption of a variety of nutrients, including plenty of vitamins and minerals.
You should regularly check out the appearance and condition of your hair, skin, and nails for clues as to what foods, and therefore what nutrients your diet may be lacking.
Physical signs that you may be lacking something in your diet
FINGERNAILS & TOENAILS
Healthy nails are clear, smooth, and flexible. Like hair, healthy nails should be in a continuous cycle of re-growth.
The following color or texture changes in your nails are common signs of nutrient deficiencies:
WHITE SPOTS – If you notice white spots on your nails, you may not be getting enough zinc in your diet.
Good sources of zinc include:
HORIZONTAL RIDGES along your nails may indicate either a zinc or iron deficiency.
Good sources of iron include:
To enhance your body’s absorption of iron, pair iron-rich foods with a good source of vitamin C, like citrus fruits, strawberries, or bell peppers.
Did you know that the health of your skin is closely tied to the health of your gut and liver function?
These two rather essential organs (your skin & liver) are processing and detoxifying everything – including foods, drinks, supplements, and medicines - pretty much everything you take in from the outside world.
Inflammatory skin conditions, like acne, eczema, and skin rashes are common symptoms of leaky gut syndrome – when the walls of the small intestine become thin and too permeable or “leaky”.
Did you see last week's "Wellness Wednesday" Blog Post on Leaky Gut? You can check that out here if you missed it.
Breakouts and rashes can also be symptoms of a sluggish liver. Your liver’s primary responsibility is detoxification. So a poor diet, medication, and excessive alcohol intake can result in a slow, congested liver that is less efficient at doing its job.
Inflammatory skin conditions can also result from food intolerance and/or allergies. Many people have intolerances to gluten and dairy products. Additionally, excessive intake of sugar and refined carbohydrates can also disrupt normal gut function that often results in skin irritations.
Dry or flaky skin can signal a lack of healthy Omega-3 fats in the diet. (psst, be sure to try out our easy trail mix recipe that can boost skin health!)
Avoiding foods you are intolerant to, adding in more Omega-3-rich foods, and supplementing with probiotics, plus a high quality fish oil may benefit your skin.
Need a great skincare regimen that is affordable and gentle on the environment? Check out my new fav, Willig Beauty, by clicking here!
Healthy hair is soft, elastic, and should also be in a continuous cycle of re-growth. Hair should NOT easily break or fall out.
While no one wants to deal with premature hair loss, that’s exactly what can happen if your diet is lacking certain nutrients and/or you have an undetected health issue.
If you are noticing you’re shedding a few hairs each day though -- RELAX! That’s totally normal as hair follicles move through their growth cycle.
However, excessive shedding that results in noticeable hair thinning and/or changes in hair texture, like dryness or brittleness, can result from:
→ Thyroid hormone imbalance, resulting in hypo or hyperthyroidism
→ Not enough protein – the main building block of new hair growth
→ Not enough omega-3’s – healthy fats help keep hair and scalp conditioned with the production of natural oils
→ Lacking vitamins & minerals
A DIY Trail Mix is an easy way to combine essential nutrients that help promote healthy hair, skin, and nails. Raw nuts and seeds are good sources of Omega-3 fats, as well as key minerals like zinc.
Natural sweet-makers like dark chocolate and raisins are good sources of iron and punch up the flavor & fun of your mix too. Be creative, incorporate more whole and snackable foods into your diet and get to mixing - for your hair, skin & nails’ sake!
Healthline: 9 Tricks for Healthier, Fuller-Looking Hair
CanPrev Blog: What Do My Fingernails Have To Do With My Health?
Study: Frontiers in Microbiology, 2018 - The Gut Microbiome as a Major Regulator of the Gut-Skin Axis
"Leaky gut" is a popular topic in the health and wellness spheres these days. It's been blamed for many symptoms and conditions that seem to be all-too-common. Allergies, intolerances, joint pain, even autoimmune diseases can all be linked back to leaky gut.
But what exactly is leaky gut? What causes it? What kinds of issues are related to it? And most of all, what can you eat for leaky gut?
What is a leaky gut?
Simply put, your “gut” (a.k.a. “intestinal tract”) is a tube that makes up part of your digestive system. It’s not as simple as a hose or pipe; it’s an amazing tube made of live cells tightly bound together. Your gut helps your body absorb fluids and nutrients, digests your food, and houses billions of friendly gut microbes.
It's also selective to what it allows past its barrier. Your intestinal tract purposefully keeps some things from being absorbed, so they pass right on through to the other end to be eliminated as waste. You don't want to absorb many harmful microbes or toxins into your body, right?
FUN FACT: About 70-80% of our immune system is housed around our gut, so it’s ready for foreign invaders.
Absorption of fluids and nutrients happens when they're allowed through this cellular tube into the circulation. And this is great! As long as what's being absorbed are fluids and nutrients. The blood and lymph then carry the nutrients to your liver, and then around to the rest of your body; this is so that all your cells, all the way to your toenails, get the nutrition they need to be healthy and grow.
How does a gut become “leaky?”
The gut can become leaky if the cells get damaged, or if the bonds that hold the cells together get damaged. Leaky gut can be caused or worsened by a number of diet and lifestyle factors. Dietary factors like too much sugar or alcohol or even eating things that you're intolerant to can all contribute to leaky gut.
Lifestyle factors like stress, lack of sleep, infections, and some medications can also be culprits in this area. Sometimes, if the balance of gut microbes inside the gut is thrown off, this can also contribute to a leaky gut.
Any contributing factors that alter the balance in your gut may cause our gut to become "permeable" or leak. At this point incompletely digested nutrients, microbes (infectious or friendly), toxins, or waste products can more easily get into our bodies.
Scientifically speaking, a “leaky gut” is known as “intestinal permeability.” This means that our intestines are permeable and allow things through that they normally would keep out. They “leak.”
As you can imagine, this is not a good thing.
What are the symptoms of a leaky gut?
Because so much of your immune system is around your gut, the immune cells quickly recognize a “foreign invader” and start their response. This is normal and good if the gut is working properly and not allowing too many things to “leak” in.
But when that happens too much, and the immune system starts responding, the notorious inflammation starts. Once the immune system starts responding it can look like allergies, food intolerances, and even autoimmune diseases.
Because the first place affected is the gut, there are a number of symptoms right there. Things such as abdominal pain, bloating, gas, nausea, vomiting, heartburn, constipation or diarrhea. Not to mention that if foods, even healthy foods, aren't properly digested, their nutrients aren't properly absorbed. Poor absorption can lead to lack of essential vitamins and minerals for the optimal health of every cell in your body.
Some of the symptoms can also occur on the skin. Acne, dry skin, itchiness, rashes, eczema, and hives can all be symptoms related to leaky gut. Even rosacea and psoriasis can be linked here due to their autoimmune component.
It’s possible that even some neurological symptoms are linked with leaky gut. For example, brain fog, fatigue, headaches, inability to sleep, and general moodiness can also be related.
Finally, a number of chronic inflammatory diseases are thought to be linked with a leaky gut. Things like Crohn's, colitis, celiac disease, IBS, and MS. Even things like heart disease and stroke are possibilities.
What to eat for leaky gut
The general recommendation is to stop eating inflammatory foods and eat more gut-soothing foods.
Incorporating a gut-soothing diet means cutting out grains, legumes, and dairy. Add to that list, food additives, alcohol, and refined sugars.
In their place, add in more green leafy and cruciferous veggies. These are full of nutrients and contain fiber to help feed your friendly gut microbes. You also want to add more sources of vitamin D which can come from fish and egg yolks, and also from the sun. Eat more probiotic foods like sauerkraut, dairy-free yogurt, and kombucha (fermented tea). Make sure you're getting enough essential omega-3 fats found in seafood and seaweed. Finally, make sure you're getting some coconut oil and bone broth. Coconut oil has special fats called MCTs (medium-chain triglycerides), and bone broth has essential amino acids.
Leaky gut, or "intestinal permeability" can happen when your gut gets damaged due to too much sugar and alcohol, or eating foods you're intolerant to. It can also be from stress, lack of sleep, or imbalance in your friendly gut microbes. The symptoms of leaky gut are vast - spanning from digestive woes to skin conditions, even to autoimmune conditions.
It's important to cut out problem foods and drinks and add in more gut-soothing things like green leafy vegetables, cruciferous vegetables, and probiotic foods. It's also important to ensure you're getting enough omega-3 fats, vitamin D, and amino acids.