Your summer glow: How to strengthen your skin, hair and nails

Summertime is feel-good time - this should not only apply to our inner well-being, but also to our skin, hair and nails. Summer may be the most beautiful time of the year, but hot temperatures, UV rays and other harmful environmental influences take their toll on our bodies. In this article, you'll find out which nutrients are essential for your skin, hair and nails and what you can do to support them. So you can enjoy your summer to the full and feel good in your skin.

Challenges for skin and hair

For many, summer is the season par excellence: permanently beautiful weather, tanned skin, socializing, swimming or outdoor activities - we really blossom. Unfortunately, our skin and hair often suffer from a lack of care, as they can be irritated by UV rays, frequent showers, sun creams and salt and chlorinated water. Excessive sweating can also lead to impurities. To combat blemishes, many people turn to a number of skincare products, which in combination can lead to even more blemishes - creating a vicious circle.

Caution is advised, especially when spending long periods in the sun: Basically, we need sun exposure as it enables our body to produce vitamin D. But: "The sun's rays damage the cells of the skin, specifically the DNA, which increases the risk of cancer. In addition, the rays cause immunosuppression in the skin, i.e. the body's own defense system is reduced," explains MHH dermatologist Prof. Dr. Ralf Gutzmer in an interview. He also adds that a maximum of 20 minutes in daylight is sufficient for the body's own vitamin D production. Only the face, hands and forearms should be unprotected. ¹

The literature also states that excessive sun exposure is also one of the most common causes of structural damage to the hair. A distinction must be made between the effect of UVB radiation and UVA radiation on the hair. The former is responsible for the loss of hair proteins, while the latter causes color changes. ²

Chlorinated and salty water can also attack the nails and make them brittle. The result is often brittle and splintering nails that lose their shine and become more susceptible to cracking. This not only affects the structure of the nail surface, but also its resilience.

The most important nutrients for skin, hair and nails

However, with the right nutrients, you can support your skin, nails and hair in a natural way despite harmful environmental influences and substances. The most important vitamins, trace elements and fatty acids that are necessary for this and that you should definitely include in your diet are as follows:

• Biotin (vitamin B7):
  You can find biotin in eggs - especially in the yolk -, nuts, seeds, avocados, wholegrain products, cauliflower, dairy products and bananas. This vitamin contributes to the maintenance of normal skin and hair.
  
  
• Vitamin A:
  Eggs, liver and dairy products in particular contain vitamin A. Carrots, sweet potatoes, mangoes and red peppers contain beta-carotene, a precursor of vitamin A. This vitamin also contributes to the maintenance of normal skin and a normal immune system.
  
  
• Vitamin C:
  This vitamin is known as an antioxidant. It helps to protect against free radicals and oxidative stress, thereby supporting the body's immune system. You can find vitamin C in citrus fruits, berries, peppers, tomatoes, pineapple, kale and kiwi.
  
  
• Zinc:
  Zinc is a trace element that cannot be produced by the body itself. The body only needs it in small quantities. You can find the trace element in meat, fish, eggs and dairy products. Zinc is responsible for maintaining normal hair, nails and skin.
  
  
• Omega-3 fatty acids:
  Omega-3 fatty acids can also only be produced to a limited extent by the body itself. The polyunsaturated fatty acids must therefore be taken in through food so that the body can make use of them. Omega-3 fatty acids are mainly found in fish, seafood, avocados, linseed oil and linseed.
  

This is the role of superfoods

Superfoods are foods that are particularly rich in nutrients. They contain large amounts of vitamins, minerals and secondary plant substances. The latter are primarily known for their antioxidant properties. Superfoods can also be found in great variety here in Germany, as many of them are imported from exotic countries. However, there are also some native ones that grow in this country. These include broccoli, beet and sauerkraut. Other popular superfoods are mangoes, turmeric, spirulina, chlorella, matcha, avocados, cocoa and açai berries.

A literature search revealed that substances studied, including vitamins A, C, D, E as well as curcumin, chlorella, spirulina, omega-3 fatty acids, have a potential positive effect on the skin condition in inflammatory skin diseases such as psoriasis. In addition, some of these substances offer UV protection and an influence on human cells, which can be helpful in the case of chemotherapy. ³

Further research suggests that avocados in particular can promote healthy ageing, but also play an important role in weight management. ⁴ This is due to the high concentration of nutrients they contain. In addition to vitamins A, C and E, this also includes some minerals and secondary plant substances.

You have probably already come across phytochemicals several times in the course of this article. Polyphenols, which are contained in many superfoods, are a subgroup of phytochemicals.

The biochemical properties of polyphenols help to positively influence us. Research shows that plant polyphenols - whether taken orally or applied directly to the skin - can relieve symptoms and prevent numerous skin conditions.

In addition, naturally occurring phenolic compounds show a high potential to reduce skin damage, skin ageing, wounds and burns. ⁵

As you can see, there are a few reasons to use superfoods to support your skin, hair and nails, especially in summer. And let's be honest: in addition to all the nutrients they have to offer, they're also pretty tasty!

These tips help in everyday life

Stressful everyday life and lots of errands often make it impossible to devote a lot of time to looking after your body. But you don't need to, because a few little tips and tricks are often all you need to protect yourself. Here are a few suggestions that you can quickly implement in your everyday life - your hair, skin and nails will definitely thank you:

• Nutrient-rich eating habits:
  Preferably fruits, vegetables, proteins, fiber and healthy fats should be integrated into your diet.
  
  
• Hydration:
  Water is important - especially in summer. In hot temperatures, the body can quickly lose water in the form of sweat. And this can be seen very quickly in the skin and hair. They look dry and lifeless. Regular drinking is a must to replenish the water reservoir.
  
  
• Sleep and relaxation:
  Sufficient sleep is necessary to regenerate your body cells. Important processes take place that "repair" your body - including your skin. This regulates the moisture balance and inflammation can heal.
  
  
• Sun protection:
  UV radiation is considered one of the main factors for premature skin ageing and skin diseases, as it penetrates deep into the skin. Among other things, this weakens the skin barrier and can lead to wrinkles, blemishes and inflammation.
  
  
• Moisturizing the skin:
  This is particularly important after sunbathing, as this dries out the skin quite a bit. Moisturizing skin care products are the ideal choice to make the skin appear plumper again.
  
  
• Protection from chlorine and salt water:
  To protect your skin from this, it is advisable to shower with fresh water before and after swimming. This prevents the strong absorption of chlorine and salt and also allows chlorine and salt to be washed off immediately after swimming. To protect your hair, you can wear hats or other headgear.
  
  
• Hair treatments and masks as well as heat protection:
  Hair treatments are a good way to hydrate your hair and protect it from dryness. They are usually enriched with various nutrients, which has an additional nourishing effect. Heat protection forms a film that protects your hair from drying out. Moisture is therefore retained and the hair looks shiny and healthy.
  
  
• Various oils:
  Certain oils such as argan oil or castor oil are particularly suitable for the care of skin, hair and nails. This is due to the numerous nutrients and their antioxidant properties. The scalp also benefits from a massage that allows the oil to penetrate deep into the skin.
  
  
• Reducing stress:
  Stress, especially if it lasts for a long period of time, is not good for the body. This is noticeable in that the immune system weakens, the skin looks pale and dull and the nails become brittle. Hair loss can also occur. The body becomes hormonally imbalanced due to high cortisol production. To counteract this, it is important to learn how to deal with stress. There are several relaxation techniques for this, such as yoga, various breathing techniques, aroma or sound therapies and autogenic training. It is up to you to decide which method you like best to reduce stress.

Additional support: supplements for skin, hair and nails

The right dietary supplements can also help to support skin, hair and nails from the inside out. If you are familiar with the subject, you will know that biotin capsules in particular are recommended by many doctors. Biotin contributes to the maintenance of normal hair and skin.

A recent study from Switzerland showed a 25% increase in nail plate thickness in patients with brittle nails who received biotin supplementation. ⁶

The specialist literature also reports that patients with diseases associated with poor hair and nail growth showed an improvement in these characteristics when taking biotin. ⁷

Zinc is also responsible for maintaining normal skin, hair and nails. Research has shown that the use of zinc has a supportive effect on patients with infectious skin diseases such as warts, inflammations such as acne and hair loss. ⁸

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It is also a good idea to take antioxidants. These combat free radicals that arise due to harmful environmental influences and protect our body from oxidative damage. This can slow down the ageing process of the skin. Popular antioxidants include vitamin C, OPC, pomegranate extract, broccoli and citrus bioflavonoids.

A good alternative is multivitamin supplements, which already contain all the important nutrients you need for your daily requirement in the right dosage.

Conclusion

With an inadequate skincare routine, even the most beautiful time of year can be a challenge for hair, nails and skin. That's why consistent care and a supply of important nutrients is crucial to boost your health and well-being both inside and out.

Sources

1. Medizinische Hochschule Hannover. Hautkrebs und Sonnenstrahlen: Das sollten Sie wissen. https://www.mhh.de/presse-news-detailansicht/hautkrebs-und-sonnenstrahlen-das-sollten-sie-wissen
2. Sebetić K, Sjerobabski Masnec I, Cavka V, Biljan D, Krolo I. UV damage of the hair. Coll Antropol. 2008 Oct;32 Suppl 2:163-5. PMID: 19138021.
3. Januszewski J, Forma A, Zembala J, Flieger M, Tyczyńska M, Dring JC, Dudek I, Świątek K, Baj J. Nutritional Supplements for Skin Health-A Review of What Should Be Chosen and Why. Medicina (Kaunas). 2023 Dec 29;60(1):68. doi: 10.3390/medicina60010068. PMID: 38256329; PMCID: PMC10820017.
4. Dreher ML, Davenport AJ. Hass avocado composition and potential health effects. Crit Rev Food Sci Nutr. 2013;53(7):738-50. doi: 10.1080/10408398.2011.556759. PMID: 23638933; PMCID: PMC3664913.
5. Farhan M. The Promising Role of Polyphenols in Skin Disorders. Molecules. 2024 Feb 15;29(4):865. doi: 10.3390/molecules29040865. PMID: 38398617; PMCID: PMC10893284.
6. Hochman LG, Scher RK, Meyerson MS. Brittle nails: response to daily biotin supplementation. Cutis. 1993 Apr;51(4):303-5. PMID: 8477615.
7. Patel DP, Swink SM, Castelo-Soccio L. A Review of the Use of Biotin for Hair Loss. Skin Appendage Disord. 2017 Aug;3(3):166-169. doi: 10.1159/000462981. Epub 2017 Apr 27. PMID: 28879195; PMCID: PMC5582478.
8. Searle T, Ali FR, Al-Niaimi F. Zinc in dermatology. J Dermatolog Treat. 2022 Aug;33(5):2455-2458. doi: 10.1080/09546634.2022.2062282. Epub 2022 Apr 18. PMID: 35437093.