Melanin is the pigment responsible for the colour of our skin, hair, and eyes. When the skin is exposed to certain triggers like sunlight, hormonal changes, inflammation, or injuries, certain disorders like thyroid disorder and diabetes, melanocytes (cells responsible for producing melanin) can become overactive, leading to the darkening of specific areas, resulting in hyperpigmentation. Hormone-related hyperpigmentation generally fade away naturally as soon as the reason for hormonal imbalance is taken care.

Nutrients beneficial in Hyperpigmentation

Vitamin C: Vitamin C is a powerful antioxidant that plays a significant role in skin health. It helps to neutralize free radicals, which can trigger melanin production and cause skin damage. Additionally, vitamin C is essential for collagen synthesis, promoting healthy and even-toned skin. Foods rich in vitamin C include citrus fruits (amla, oranges, lemons, grapefruits), strawberries, kiwis, bell peppers, green chili, potato and broccoli.

Vitamin E: Another potent antioxidant, vitamin E, helps protect the skin from damage caused by UV radiation and oxidative stress. It may aid in reducing the appearance of dark spots and promoting skin healing. Nuts and seeds (almonds, sunflower seeds), spinach, and avocado are excellent sources of vitamin E.

Vitamin A: Vitamin A is crucial for skin health and has been used in various skincare products for its anti-aging and pigmentation-reducing properties. It aids in controlling the production of melanin and promotes cell turnover. Foods rich in vitamin A include carrots, sweet potatoes, spinach, and kale.

Antioxidant-Rich Foods: Incorporating a variety of antioxidant-rich foods into your diet can help protect the skin from oxidative stress and free radical damage. Berries (blueberries, raspberries), green tea, and dark chocolate (in moderation) are rich in antioxidants and can support healthy skin.

Hydration: Proper hydration is vital for maintaining skin health. Drinking an adequate amount of water helps flush out toxins from the body and keeps the skin hydrated and supple. You can also have plain herbal tea, infused water, or a freshly pressed vegetable juice.

Lifestyle Guidelines

• Protect your skin from sun by wearing protective clothing (wide brimmed hat, and long-sleeved shirts).
• Stay indoors during strong peak sun hours.
• Apply sunscreen of appropriate pH while going out.
• Drink lots of water.
• Avoid alcohol.
• Practice yoga and meditation.

Few Home Remedies

• Soak a cotton ball in milk and rub it over darkened skin patches. Let it sit for a few minutes, and then rinse the area.
• Mix small amounts of turmeric, honey, and curd and apply to the face. Keep it for 15 minutes and then wash it off with water.
• Apply pure aloe vera gel to pigmented areas before bedtime and rinse using warm water the next morning.
• Combine equal parts of apple cider vinegar and water, apply on the dark patches, leave on for two to three minutes and then rinse using lukewarm water.
• Steep a green tea bag in boiled water for three to five minutes, remove the tea bag from the water and let cool, rub it over dark patches.

Incorporating a well-balanced diet rich in vitamins, minerals, and antioxidants can enhance overall skin health and potentially help reduce the appearance of hyperpigmentation. Additionally, adopting a holistic approach to skincare that includes sun protection, gentle exfoliation, and moisturization can further complement the nutritional efforts in achieving a healthy, radiant, and even-toned complexion.

While nutritional remedies can play a supportive role in managing hyperpigmentation, it’s essential to remember that they are not a standalone treatment. You may need to consult a dermatologist for a comprehensive evaluation and personalized treatment plan.

Dry Skin: This skin does not have enough sebum or moisture and can become tight, itchy, red, and flaky. Due to lack of moisture, it may take on a leathery appearance during maturity. Factors that contribute to dry skin include constant exposure to low humidity, air conditioning, and heating in office & home and certain chemicals in skin-care products.

Eat: foods rich in essential fatty acids, vitamins A, D, E, zinc. Vitamin A & E-rich foods repair and replenish damaged skin cells, while healthy fats and essential fatty acids have an anti-inflammatory action that reduces redness and helps to restore sebum. Hydrating foods like cucumbers, watermelon, and citrus fruits have high water content and can contribute to overall skin hydration.

Avoid: coffee, colas & alcohol as they can have dehydrating effects on the body, leading to further dryness of the skin; spicy foods and excessive salt aggravate dry skin and cause further irritation; highly processed foods and sugary snacks can promote inflammation and potentially worsen dry skin condition.

Oily Skin: This skin looks shiny and coarse due to over-active sebaceous glands that produce a surplus of oil.  Oily skin may not be necessarily oily all the time and may depict shiny patches on the nose, forehead, or chin during midday. This skin type also shows enlarged pores and a thick texture and is prone to acne.

Eat: foods rich in zinc for skin repair; omega 3 rich foods to balance sebum; and nutrient-dense antioxidant rich foods like berries, leafy greens, and tomatoes to help keep skin clear, combat free radicals and reduce inflammation.

Avoid: Fried foods as they can contribute to excess sebum production and potential breakouts; high sugar foods & beverages can cause blood sugar spikes, triggering inflammation and potentially exacerbating acne; dairy products as some studies suggest a link between dairy consumption and acne breakouts in certain individuals, likely due to the hormones present in milk products; processed foods can contribute to overall inflammation and may negatively impact skin health.

Combination Skin : This skin is a mixture of dry and oily skin types. Such complexions are oily in the T-zone area (the forehead, nose, and chin) and dry on the cheeks.

Eat: protein rich foods that repair and renew skin and foods high in anti-inflammatory essential fatty acids, zinc, and natural pro- and prebiotics help to balance sebum and restore vitality.

Avoid: Processed & fried foods, too much dairy, wheat, and sugar as they can increase sebum production.

Sensitive Skin: This skin is thin, easily irritated, prone to redness and inflammation and could be painful to touch. It may develop pustules, bumps, become inflamed, flush, and have weakened capillaries that cause thread veins.

Eat: Antioxidant quercetin rich foods (onions, apples, grapes, berries, broccoli, citrus fruits, cherries, green tea) and essential fatty acids that calm irritated skin.

Mature Skin: Skin thins as we age, becoming drier as sebum production falls, and less supple, as collagen and elastin production reduces.

Eat: foods rich in essential fatty acids; complete proteins and antioxidant rich foods to protect skin against UV rays and boost circulation.

Avoid: foods rich in sugar, processed foods and alcohol.

While adjusting your diet alone may not be a cure-all for skin issues, it can complement other skincare practices and contribute to healthier skin overall. It’s important to note that dietary changes may take time to show noticeable effects, so consistency is key.

While external factors like proper nail hygiene and protection are crucial, the role of nutrition should not be underestimated. Our nails, like other parts of the body, require essential nutrients to grow and remain strong. Adequate dietary intake of vitamins and minerals is important to support proper nail health, growth and appearance.  If you have a vitamin or mineral deficiency, it can show up as dry, cracked, brittle, and irregularly shaped nails.

Few nutrients important for nail health include:

Proteins – play a vital role in the growth and strength of our nails. Keratin, the main structural protein in nails, requires an adequate supply of amino acids, which are the building blocks of protein. Including lean meats, poultry, fish, eggs, legumes, nuts, and seeds in your diet can provide a rich source of protein. Vegetarians and vegans can opt for plant-based protein sources like tofu, tempeh, quinoa, and lentils.

Zinc– aids in the formation of keratin and supports healthy nail growth. An inadequate intake of this mineral often shows up first in our nails, causing nails to become dry and brittle, and characteristic white spots may appear. Rich sources of dietary zinc include poultry, fish, seafood eggs, soy, chickpeas, almonds, cashew nuts, pumpkin and sesame seeds.

Omega-3 Fatty Acids – are beneficial for overall health and can also contribute to strong and lustrous nails. These healthy fats help prevent dryness and brittleness by moisturizing the nails from within. Fatty fish such as salmon, mackerel, and sardines are excellent sources of omega-3 fatty acids. Alternatively, you can opt for vegetarian sources like chia seeds, flaxseeds, walnuts and dark green leafy vegetables.

Biotin –also known as vitamin B7, is essential for maintaining healthy nails. It promotes the formation of keratin and helps prevent brittleness and breakage. Foods rich in biotin include eggs, salmon, almonds, walnuts, sweet potatoes, avocados, and whole grains. Incorporating these foods into your meals can support the health and resilience of your nails.

Other B Vitamins– important for nail health include Vitamin B 12 and folate. Both vitamin B12 and folate play a role in red blood cell production and oxygen transportation to nail cells.  Vitamin B12 deficiency can result in darkening of nails. Folate deficiency results in discoloration of nails and also rigid and brittle nails. Folate can be found in dark green vegetables, citrus fruits, beans, peas, lentils, nuts, seeds and avocado. Vit B12 is primarily found in animal foods, such as meat, poultry, fish, eggs and dairy.

Vitamin C– helps to provide strength and integrity to nails. A deficiency in vitamin C can result in brittle nails, as well as slowed nail growth. Vitamin C is abundant in many fruits and vegetables, including oranges, strawberries, bell peppers, broccoli, and dark leafy vegetables like kale.

Iron –helps to carry oxygen to every cell in the body — including the nails. Iron deficiency or anemia can lead to “spoon-shaped nails,” in which the nails become thin and have a spoon-shaped convexity. In addition, it can cause the nails to become dry, brittle, and fragile. Good food sources include chicken, fish, eggs, dark green leafy vegetables, peanuts, seeds, beans and other fortified foods. Eating a food rich in vitamin C together with a plant-based iron food source improves absorption.

Hydration-Hydration is often overlooked when it comes to nail health. Drinking an adequate amount of water helps keep nails hydrated, prevents dryness and brittleness. Aim for at least eight glasses of water per day, and consider incorporating hydrating foods like cucumbers, watermelon, and oranges into your diet.

While nail care routines and external protection are important, the significance of nutrition for healthy nails cannot be emphasized enough. By incorporating specific nutrients and staying hydrated, you can provide your nails with the necessary nourishment to grow stronger, longer, and more resilient.So, make wise dietary choices, and watch your nails flourish with health and vitality.

Healthy hair is an important complement of our physical well-being and synonymous with good looks, charm and beauty. Our hair, like our health, is something we take for granted-until we start losing it If hair start to diminish, it can be devastating to the person’s identity and self-esteem resulting in depression and anxiety.

A number of internal and external factors can affect your hair health and growth, including heredity, age, hormonal changes, diet, sun exposure, illness, medication, the products and hair tools used, heat styling, stress etc.

Hair loss is more prevalent in older adults, but anyone can experience it, including children. It is typical to lose between 50 and 100 hairs a day from normal shedding, as part of the normal hair growth cycle. With about 100,000 hairs on your head, that small loss isn’t noticeable.

Hair Growth Cycle

A hair growth cycle consists of three phases. The first phase is the anagen or active phase, when hair grows actively. This phase may last for 2-7 years. The next stage is catagen or transitional phase, when hair stops growing and separates from its follicle. The catagen phase lasts about 2-3 weeks. The last phase is telogen/ resting phase, Telogen is the third phase which lasts for 2-3 months. In this stage, the hair stays in the scalp without growing and can be removed by pulling and combing the hair. Also, during this phase the hair can stay till the new hair grows and pulls the old hair to fall spontaneously. The next anagen phase begins as a new hair grows in the same follicle.

New hair normally replaces the lost hair, but this doesn’t always happen. If the hair growth cycle is disrupted, or if a hair follicle is damaged, hair may begin to fall out more quickly than it is regenerated, leading to symptoms such as a receding hairline, hair falling out in patches, or overall thinning. Hair loss may develop gradually over years or happen abruptly. Depending on the underlying cause, it may be temporary or permanent.

Types of hair loss with different underlying cause:

• The chances of experiencing hair loss increases with More hair follicles go into the resting phase, and the remaining hair become shorter and fewer in number.
• Hair loss could be due to heredity and can affect both men and women If you have a family member who suffers from hair loss, you are likely to have it as well. In men, this condition is called male pattern hair loss. It is characterized by a receding hairline and gradual disappearance of hair from the crown and frontal scalp. It starts above the temples and continues around the perimeter and the top of the head, often leaving a ring of hair along the bottom of the scalp. In women it is called female pattern hair loss. In women, hair slowly thins all over the scalp, but the hairline usually doesn’t recede. Many women experience this type of hair loss as a natural part of aging or during menopause.

Male and Female Patterned Hair loss

• Sometimes there is sudden hair loss in a previously normal scalp. It occurs because of changes in the growth cycle of hair. A precipitating event, such as a severe illness, surgery or severe sudden emotional stress, result in a high amount of hair entering the telogen phase all at the same time. As a result, excessive shedding can occur. It can also happen due to hormonal changes during pregnancy, childbirth, menopause. Other causes include thyroid imbalance or abnormal levels of male hormones, starting or stopping birth control pills and medications for heart conditions, blood pressure, birth control, acne and depression. The hair returns when the underlying condition is treated.
• Other causes of hair loss include: deficiency of niacin, vitamin D, iron, zinc and biotin, restrictive diets, rapid weight loss, certain hair care practices, such as wearing hair in very tight braids, corn rows or ponytails. Because of such hairstyles, the hair follicles undergo a lot of stress, which ultimately leads to damage and hair loss.
• Over-supplementing vitamin A, E and seleniume., exceeding the recommended daily limit can lead to their toxicity and hair loss.

Treatment

Treatment for hair loss depends on the cause.

• Treatment / control of the underlying medical cause, if any. Once the potential cause is identified and treated, regrowth should occur within 6 months.
• When hair loss is related to a medication, stopping the drug usually prevents further hair loss, and the hair will eventually grow back.
• For male-pattern and female-pattern hair loss, dermatologist can suggest certain topical medicines that stimulates new hair growth and improves thickness and density.
• Resolve nutritional deficiencies, if any. Eat a balanced diet rich in proteins, vitamins, minerals and antioxidants to promote hair growth and strengthen hair roots. Biotin rich foods like egg yolk, dairy products, whole grains, fish, peanut, almond, walnut, soybean, mushroom, sunflower seeds, banana, sweet potatoes, avocado, broccoli, cauliflower may be beneficial. Supplementing the diet with vitamin D rich foods like egg yolks, mushroom, tofu, cheese, milk, curd, soymilk, salmon, sardines, canned light tuna, herring, mackerel can improve symptoms. In case of low iron levels, supplementation is recommended along with appropriate vitamin C intake.

Nutrients for Healthy Hair Growth

Nutrition contributes significantly to hair growth and hair health. Apart from the protein, regular intake of foods rich in below mentioned nutrients facilitate healthy hair growth.

Tips to prevent hair damage that may cause hair loss

Although you can’t reverse natural hair loss, you can protect hair from damage that may eventually lead to thinning by following these guidelines:

• Be natural: Leave your hair in its natural colour and texture. In case you opt for chemical treatment, give your hair time to recover in between treatments. Don’t style your hair with tight braids.
• Choose products wisely: Use a basic shampoo designed for your hair type. When curling your hair, choose less-damaging sponge rollers. Also, brush using a moderately stiff, natural-bristle brush, which is less likely to tear your hair. Avoid harsh treatments such as hot rollers, and curling iron.

• Brush properly:  Using a proper brush, apply full strokes from the scalp to the tips of your hair to distribute the hair’s natural oil. Be gentle, and avoid brushing your hair when wet, when it is especially fragile. It is best to use a wide-toothed comb on wet hair.

Factors that affect hair health:

• Poor nutrition
• Excessive or repeated chemical treatment
• Poor grooming habits
• Environmental exposure to heat, pollution, UV rays
• Hormonal problems

All the above can prevent our hair from staying healthy and looking lovely. They produce changes in hair texture which makes them brittle, more prone to tangling, rougher in appearance and unmanageable. Loss of luster, frizz, split ends, and other hair problems are also prevalent among people who repeatedly alter the natural style of their hair.

Common Hair Problems:

Commonly experienced hair problems include:

• Slow growing hair
• Dry, brittle, or otherwise poor-quality hair
• Hair loss
• Premature greying of hair

The speed of hair growth is based upon genetics, gender, age and hormones. It may be reduced due to hormonal fluctuations that occur in menopause, polycystic ovaries, thyroid disease etc. Metabolic requirements of follicle cells must be met through required vitamins and minerals for optimal hair growth.

We constantly lose hair. A healthy adult may lose about 70 to 100 hair on his head per day. But because new hair is always growing and replacing them, this natural hair loss isn’t noticeable. The rate of hair loss may increase noticeably if the hair roots are damaged. If no new hair grows and replaces the hair, that part of the skin becomes bald.

Although the use of external products are common approaches to these problems, the internal use of certain nutrients and other natural substances may do much to support the appearance of healthy and beautiful hair.

Nutrition and Hair Health

Diet plays an important role in hair health. The type of foods we eat has an impact on the growth, strength, and volume of our hair. Hair is the fastest growing tissue in the human body with an average rate of growth of about half inch every month. Hair grows from the roots, so the key to healthy hair growth lies in improving the health of the scalp and hair follicles. Certain proteins, fats, vitamins and minerals are especially important for strong, healthy hair. Correct nutrition is instrumental in healthy hair growth, and conversely many deficiencies correlate with hair loss.

People with certain nutritional deficiencies like protein, iron, zinc, essential fatty acids tend to have dry, stringy and dull hair, and experience hair loss. Crash diets may also cause temporary hair loss. Hair loss is now being seen in younger age groups too, which is due to rising competitive life, stress, lack of sleep, exposure to pollution, wrong food choice and erratic lifestyle. Hair greying /whitening during childhood or early adulthood may occur due to deficiency of iron, vitamin D, folic acid, vitamin B12, and selenium.

Most nutrient-related causes of hair loss can be prevented with a balanced eating pattern by making the internal environment favorable to achieve hair growth. Any hair growth supplement, if required should be taken under supervision as excess intake of certain supplements can, in some cases, exacerbate hair loss. The right technique, frequency and use of appropriate products, for even general hair care routine, can go a long way towards maintaining smooth shiny hair. Topical application of hair care products also needs be done with care, as many of them are loaded with toxic chemicals that can turn out to be harmful in the long run.

For this, the interconnections and delicate balance between health and beauty needs to be understood. Skin health and beauty is one of the principal factors representing overall “well-being” and the perception of “health”. Healthy skin is the most important determinant of human appearance, wellness as well as feeling of self-worth and mental wellbeing.

Our skin is remarkable. It is the largest organ in our body. It is soft, to allow movement, but still tough enough to resist breaking or tearing. It varies in texture and thickness from one part of the body to the next. For instance, the skin on our lips and eyelids is very thin and delicate, while skin on the soles of our feet is thicker and harder. Skin is the barrier that segregates the body from the outer environment. Besides protecting the body from water loss and microorganism infection, it has an important cosmetic role.

Healthy skin is smooth without cracks on the surface. It is warm and is neither flaky nor moist and wrinkled. It has the ability to respond to challenges, resist any sign of aging and ward off likely diseases. Healthy skin is important for a healthy body and mind as well as reflection of our overall health and wellbeing.

Skin is a window into a person’s inner health and general well-being, as it can carry clues about the health of other organs. Changes in the skin texture, colour, discoloration, or new growth, maybe due to:

• Underlying health problems such as hypothyroid, PCOS, allergy. Very dry, dull, itchy skin could be a sign of an underactive thyroid, Male-pattern facial hair and cystic acne that resists traditional acne treatment, may be a signal of PCOS while itchy skin often signals allergies.

• Changes in hormones during different life stages. Puberty may cause acne; pregnancy can cause hyperpigmentation and reduction in estrogen levels during menopause results in atrophic skin changes and an acceleration of skin aging.

• Increasing age (intrinsic aging) With advancing age, our skin naturally loses dermal collagen, melanin, hair follicles and sebaceous glands that result in thin, dry and pale sagging skin, with fine wrinkles.

• Cumulative exposure to environmental factors (extrinsic aging) like sun radiation, air pollution, extreme temperature, smoking, poor nutrition, harsh skincare products etc. The environmental factors trigger the production of free radicals in the skin that lead to DNA damage and the breakdown of collagen and elastin in the skin, causing coarse wrinkles, loss of elasticity, laxity and rough-textured appearance.

• Extreme temperatures and the speed of change between them. In cold conditions, skin reacts by narrowing the blood vessels to protect the body from losing too much heat. Sustained cold temperatures reduce sebaceous glands secretion and thereby dry out the skin. In hot and humid conditions, sweat glands produce more sweat, leaving the skin moist, pores blocked and may cause acne. Low humidity in airplane cabins and centrally heated places, can cause skin to become dehydrated leading to increased sensitivity.

The damage exerted by the above factors is not only superficial, but also affects all the layers of the skin. It is for these reasons that the shielding efficacy of skin care products is better complemented with a dietary approach for a more holistic strategy.

The mainspring of any skin anti-aging therapy is to achieve a healthy, smooth, blemish-free, translucent and resilient skin. This can be done through:

• Daily skin care routine using appropriate products help to increase skin regeneration, elasticity, smoothness and thus temporarily change the skin condition.

• Antioxidants to stop the degradation of the structural constituents of skin, such as collagen and elastin, to prevent the formation of wrinkles. Antioxidants like vitamin C, vitamin E, carotenoids help to reduce or neutralize free radicals. These can be taken as nutritional supplements, in case not sufficiently available through diet. Some of them with small molecular weight can be used topically too, as they are able to penetrate the skin. To increase their efficacy (when consumed) and absorption through skin when applied topically, they need to be in right combination with other micronutrients.

• Other micro- nutrients and certain amino acids that help to stimulate collagen synthesis.

Research shows that the skin follows circadian rhythm: protective mode during the day and reparative mode at night. During daytime, the skin is exposed to UV and other pollutants, while at night, there is an increase in microcirculation to support skin repair. Hence, the time of application of products rich in antioxidants and other micronutrients, is also important based on their function.

Mindful and synergistic usage of topical solutions along with nutritional supplements can offer a two-pronged “Inside Out Approach” for full body beauty and wellness support.