Your nails are more than just a canvas for beautiful polish. They can serve as windows into your overall health, revealing nutritional deficiencies, underlying medical conditions, and signs of stress. Learning to read these signals can help you address potential health issues before they become serious problems.
Anatomy of a Healthy Nail
Before we discuss what can go wrong, it is important to understand what healthy nails look like. A healthy nail should be smooth, without ridges or grooves, and uniform in colour. The nail plate should be pink due to the blood-rich tissue beneath, while the lunula (the half-moon shape at the base) should be visible and pale.
Nails grow from the matrix, located under the cuticle. On average, fingernails grow about 3.5 millimetres per month, while toenails grow more slowly at about 1.6 millimetres per month. This means it takes roughly six months for a fingernail to completely regenerate.
Common Nail Changes and What They Mean
Discolouration
Yellow Nails: While yellow nails can result from wearing dark nail polish without a base coat, persistent yellowing might indicate a fungal infection, respiratory conditions, or in rare cases, thyroid issues. Smokers often develop yellow nails from nicotine exposure.
White Spots: Contrary to popular belief, white spots rarely indicate calcium deficiency. They are usually caused by minor trauma to the nail matrix, such as bumping your nail against something. These spots grow out naturally and are not cause for concern.
Blue Nails: A bluish tint to your nails can indicate poor oxygen circulation. While this can happen temporarily in cold weather, persistent blue nails warrant a visit to your healthcare provider to rule out circulatory or respiratory issues.
Pale or White Nails: Very pale nails may indicate anaemia, liver disease, or malnutrition. If your entire nail bed appears white with a pink band at the top, consult a doctor as this pattern can be associated with liver conditions.
Texture Changes
Ridges: Vertical ridges that run from the cuticle to the tip are usually a normal sign of ageing and nothing to worry about. However, horizontal ridges (called Beau's lines) can indicate past illness, injury, or nutritional deficiency during the time the nail was forming.
Pitting: Small dents or pits in the nail surface are commonly associated with psoriasis, eczema, or alopecia areata. If you notice pitting along with other symptoms, consult a dermatologist.
Spoon Nails: Nails that curve inward, resembling a spoon, can indicate iron deficiency anaemia, heart disease, or an underactive thyroid. This condition, called koilonychia, should prompt a visit to your doctor.
Structural Changes
Brittle Nails: Nails that chip, split, or break easily can result from frequent exposure to water and chemicals, nutritional deficiencies, or thyroid conditions. Biotin supplements and protective gloves during cleaning can help strengthen brittle nails.
Thick Nails: Gradual thickening of the nails is often caused by fungal infections or psoriasis. Sudden thickening can indicate circulatory problems and should be evaluated by a doctor.
Separation from Nail Bed: When the nail separates from the underlying skin (onycholysis), it can indicate thyroid disease, psoriasis, infection, or injury. This condition requires medical attention to determine the underlying cause.
Nutritional Factors Affecting Nail Health
Your diet plays a crucial role in nail health. Several nutrients are particularly important for strong, healthy nails:
- Protein: Nails are made of keratin, a protein. Adequate protein intake is essential for nail growth and strength.
- Biotin: This B vitamin has been shown to improve nail thickness and reduce brittleness. Good sources include eggs, nuts, and whole grains.
- Iron: Iron deficiency can cause spoon-shaped nails and brittleness. Include iron-rich foods like lean meat, spinach, and legumes in your diet.
- Zinc: Zinc deficiency can cause white spots and slow nail growth. Oysters, beef, and pumpkin seeds are excellent sources.
- Omega-3 Fatty Acids: These healthy fats help keep nails moisturised and flexible. Find them in fatty fish, walnuts, and flaxseed.
Protecting Your Nails Daily
Prevention is the best medicine when it comes to nail health. Here are practical steps to protect your nails:
- Wear gloves when doing dishes or using cleaning chemicals
- Keep nails trimmed and filed to prevent snagging and breaking
- Moisturise your nails and cuticles daily with oil or cream
- Avoid using your nails as tools to open or scrape things
- Give your nails breaks from polish to prevent discolouration
- Choose acetone-free nail polish removers when possible
When to See a Doctor
While many nail changes are harmless, certain symptoms warrant professional evaluation. Seek medical attention if you notice:
- Dark streaks running through the nail
- Nails that curve around the fingertips (clubbing)
- Persistent colour changes not related to injury or polish
- Painful, red, or swollen skin around the nails
- Nails that suddenly change shape or thickness
Your nails can be valuable indicators of your overall health. By paying attention to changes and maintaining good nail care habits, you can catch potential issues early and keep your nails looking their best.