8 steps to healthy skin, hair and nails

As dietitian Cindy Williams explains, beauty really does come from the inside...

Glossy hair, strong nails and glowing skin may be signs of a great beauty regime, but the importance of a great diet shouldn't be underestimated.  Food contains lots of beauty nutrients, which people have used for thousands of years, inside and out. Today we can wash our hair and moisturise our skin with honey, rosemary, rosehip, avocado or olives, to name a few. A French woman I know attributes her beautiful skin to the olive oil she rubs on her face and hands while cooking.

There's no magic food that will keep us looking forever young, but diet (and lifestyle and attitude) does affect how your skin looks and ages. Take these eight food steps to strong, healthy skin, hair and nails.
1.  Protein – the building blocks

Skin, hair and nails are mostly protein. These proteins – keratin, collagen and elastin – ward off wrinkles and provide strength and elasticity. Most of us eat plenty of protein from meat, chicken, fish, legumes, eggs and dairy foods. But remember the movie 'The Devil Wears Prada'? Miranda Priestly's assistant is desperately trying to lose weight and proudly describes her new diet: "Well, I don't eat anything and when I feel like I'm about to faint, I eat a cube of cheese." Chances are she was seriously low on protein and eventually her skin, hair and nails – the parts of the body she most wants to look perfect – would suffer.

If protein is so important, is more better? With serious burns or wounds, the body needs extra protein to repair the damage. And athletes in heavy training have higher protein requirements. But huge steaks and protein shakes don't build bigger muscles or better skin. If we eat more protein than we need, our body converts it to fat and stores it – usually where we don't want it.

What to Eat for Healthy Hair and Nails

No doubt you know that eating healthy is good for you in a plethora of ways—it can decrease your risk of disease, improve your immune system, increase your energy levels and even affect your sleeping habits. But did you know certain foods can improve the way you look, too? Read on to find out which nutrients will give your hair and nails extra luster, strength and shine.

Biotin/Vitamin H
We Recommend
A Quick Guide to Feeling Your Best Every Day (Even on Little Sleep)

Biotin (a.k.a. vitamin H) can improve hair that is splitting or thinning as well as strengthen weakened nails. Taken with zinc and the corticosteroid clobetasol propionate, biotin has even been used to treat alopecia, an autoimmune skin disease marked by the loss of hair. Nina DiBona, RD, dietitian and nutritionist at the Sports Club/LA in Boston, agrees. "A deficiency in biotin may result in brittle hair or even hair loss." An easy way to remember: The H in vitamin H stands for "haar and haut," which means "hair and nails" in German, DiBona notes.
Foods to Try: Bananas, beans, cauliflower, eggs, lentils, peanuts and salmon. Photo: Shutterstock

Omega-3 Fatty Acids

To get shinier hair, introduce more omega-3s into your diet, which "help support scalp health and may give your locks extra luster and shine," according to DiBona. The three active ingredients—alpha-linolenic acid, eicosapentaenoic acid and docosahexaenoic acid—are all essential fatty acids and "are important components of the stratum corneum, which is the outermost layer of the epidermis that contains keratin and has water-holding capabilities. Deficiency in essential fatty acids can result in dry scalp or dandruff," she says.
Foods to Try: Eggs, flaxseed, fish oil, mackerel, salmon, sardines, spinach, tuna and walnuts. Photo:

6 simple homemade hair masks to treat your tresses

In 2013, Americans spent $11.4 billion on haircare products. That’s a lot of money spent on chemical-laden mystery concoctions that are potentially doing more harm than good. The U.S. EPA lists a number of unsavory ingredients found in the things we use in our hair, ranging from lead and sodium hydroxide to dibutyl phthalates and formaldehyde – with a host of associated health effects that are disconcertingly dire.

While we’re not exactly saying that your store-bought shampoo and conditioner are going to kill you, we are saying that it really couldn’t hurt to use things that are simple, clean and pure. Like, food! We’ve already covered the shampooing part; so here we have a list of one-ingredient masks using things from the kitchen to tackle a host of hair complaints. Not only are the following treatments safer for you, but they won't foul the wastewater, don't produce excess packaging and are much cheaper, among other benefits. Plus, it's fun to mash food into your hair.

Egg for all hair types

Eggs are magical little packages of protein, vitamins, essential fatty acids and antioxidants – they are great to eat and they are also great for slathering all over your head to make your hair look awesome. For normal hair, use both the yolk and whites. For oily hair use just the whites; and for dry hair, use just the yolks.

Apply about 1/2 cup of whatever part you would like to use (if using whole, beat them a bit first) to clean, damp hair. (For longer hair, you may need more.) Leave on for 20 minutes and then rinse with tepid water, and shampoo. Some experts recommend whole egg and yolks-only masks be used just once a month and the whites-only treatment be used once every two weeks; others say more frequently is OK. Since everyone's hair is different, experiment and see what works best with yours.

Beer to enliven limp hair

Just like a glass of beer can embolden the shy, so can it add pep and courage to insipid hair. Beer's yeast and vitamins can bring out the body and shine in otherwise limp hair; bonus points for having a new use for leftover beer.

There are several approaches:
Pour one cup of flat beer through your hair after shampooing (and still in the shower) and allow it to soak in for three or four minutes before rinsing with tepid water.
You can also put flat beer in a spray bottle; spray it on dry hair and leave it in for 20 minutes before shampooing.
 The messiest approach may be the best, however. Mix 1/2 cup of flat beer with a raw egg and a teaspoon of olive oil and apply to clean damp hair; keep on for 15 minutes. Rinse with tepid water and shampoo as usual.

7 Gorgeous Ways to Style Wet Hair

Go from shower to out the door in no time.

Whether it's because you sleep in, go straight from the gym to work, or are long overdue for a new hair dryer, sometimes, you just don't have time for a post-shower blowout. And even though we don't recommend opting for wet hairstyles often—it can be damaging to your strands—we don't want you to look like a hot mess, either. So next time you're shower-fresh and in a hurry, go for one of these styles to look totally put together—even if you're not.

The Loose Triple Bun

Not only will this bun look like you spent much longer in front of the mirror than you actually did, but the loose twists will make for a faster air-dry time and give you messy waves.

French-Braided Bun

Wet hair can be limp and lifeless, so create the illusion of volume on your damp strands by upgrading your go-to top knot with a French braid.

The Braided Crown

You know the hair around your face is often the first to dry—and first to frizz up—so take care of it with this look.
The Gibson Knot

This might be the one exception where wet hair is easier to work with than dry hair—and you'll have this ultra-chic tuck to show for it when you try this style.

Dutch Braided Top Knot

Bonus: Top this off with a headband, and you'll be professional in the front, party in the back.

3 Things Every Girl With Curls Needs in Her Beauty Kit

Oh, curls. If you've got 'em, you've probably tried smoothing things out to see how the other side of the shaft lives. But times, they are a-changing. Globally, more of us have naturally curly hair. And "there's a newfound interest in authenticity," says psychologist Vivian Diller, Ph.D. "Curls tell people 'I'm real. I can let go.'" (We think she means losing the death grip on your flatiron.)

Still, some of us need a nudge. Inspiration: Dove's new "Love Your Curls" campaign encourages women to relish their above-the-neck curves. And last year, actress Halle Berry reportedly took her ex to court for straightening their daughter's hair.

When it's not making waves, this hair type is turning heads. So whether you were born curly or just wanna join the club, check out the April 2015 issue of Women's Health (on sale today!) for all the tips you'll need to rock a gorgeous mane.

In the meantime, here's the three must-haves every curly girl needs to spiral into control:

1. Diffuser: "It blows evenly dispersed air, not gusts of wind, so curls won't frizz or form flyaways," says hairstylist Tippi Shorter. Choose one with fingers, like Conair Pro Universal Tourmaline Finger Diffuser attachment ($10, sallybeauty.com), which cradles your curls and maintains their shape as they dry.

2. Microfiber towel: It's much softer than terry cloth or cotton, so it won't create friction that can cause fuzz. And since it absorbs more water from strands, it helps products penetrate better. Try DevaCurl DevaTowel ($12, devacurl.com).

3. Wide-tooth comb: Because a brush spells breakage for curls. We like Ouidad Double Detangler Comb ($26, ulta.com).

Bonus: Not born with bends? Suave Professionals Sea Mineral Infusion Moisturizing Body Shampoo and Conditioner ($3 each, at drugstores) can make texture easier to achieve.

Ready to show off your curls? Enter our #CurlyHairContest!
Insta before-and-after pics of your coils, and you could win every product featured in our April 2015 curly hair story! Here's how:

1. Follow @WomensHealthMag on Instagram.
2. Post your best before-and-after photo of your straight to curly transformation*, tagging @WomensHealthMag and #CurlyHairContest.
3. ENTER HERE for your chance to win by 4/21/2015.

*The judging criteria includes the best hair transformation from straight hair to curly hair in one of the following categories as included in our April issue story, #Curlyhairdontcare: tight coils, loopy soft curls, or defined and beachy waves. Hair will also be judged on its overall health and shine.

4 Easy Ways to Winter-Proof Your Hair

Cold air can leave hair dull and dry. Revive strawlike strands with our four easy-to-follow steps, then get ready to love your hair, no matter the season.
Pretreat. Before you get in the shower, apply a few drops of oil to dry hair, says Mario Russo, a salon owner in Boston. "Because water repels oil, dry hair is able to soak up the moisturizing properties better than wet hair," he says. "Shampoo at the end of your shower; the steam will help the oil penetrate to the cuticle." Try Alberto VO5 Shine, Glow & Go Beauty Oil ($5, drugstores).

Powder less. If you have a lot of breakage or dandruff, use dry shampoo sparingly. "The powder removes essential oils," explains Sunnie Brook Jones, a celebrity hairstylist for Head & Shoulders.

Mask it. Once a week, use a deep-conditioning mask. Apply it to damp strands, then cover with plastic wrap, Brook Jones says. The heat helps the treatment penetrate deeper. Try Shea Moisture Manuka Honey & Mafura Oil Intensive Hydration Masque ($13, Target stores).

Rethink your style. Heat styling is only going to add insult to injury to parched strands. "Let your hair dry naturally and experiment with ponytails, low buns and sleek, slicked-back styles," Brook Jones says.

The Best Short Haircuts and Hairstyles

Short haircuts can be intimidating, especially when it also means parting with your go-to gym ponytail. We asked Jen Atkin, a celebrity stylist for Clear Scalp & Hair Therapy, to transform three FITNESS readers and prove that short haircuts can look just as amazing as long locks but with a lot less fuss. Get inspired to switch up your style!

Sleek and Chic

Makeover motivation: "I've had long hair my whole life. I've cut it only a few times to donate it, so I've never had a real style. The long look isn't working for me anymore as a young professional, and I'm excited to get something more sophisticated."
— Victoria Phillips, online editor

Works best for: Fine hair that is straight or wavy

Key to the cut: "The blunt lines make fine hair like Victoria's appear thicker. If your hair is wavy, as hers is, the cut is much more versatile — you can wear it straight or go natural," Atkin says. "Ask your stylist to maintain blunt lines when she cuts it and to keep the length longer in the front."

4 Easy Ways to Winter-Proof Your Hair

Cold air can leave hair dull and dry. Revive strawlike strands with our four easy-to-follow steps, then get ready to love your hair, no matter the season.

Pretreat. Before you get in the shower, apply a few drops of oil to dry hair, says Mario Russo, a salon owner in Boston. "Because water repels oil, dry hair is able to soak up the moisturizing properties better than wet hair," he says. "Shampoo at the end of your shower; the steam will help the oil penetrate to the cuticle." Try Alberto VO5 Shine, Glow & Go Beauty Oil ($5, drugstores).

Powder less. If you have a lot of breakage or dandruff, use dry shampoo sparingly. "The powder removes essential oils," explains Sunnie Brook Jones, a celebrity hairstylist for Head & Shoulders.

Mask it. Once a week, use a deep-conditioning mask. Apply it to damp strands, then cover with plastic wrap, Brook Jones says. The heat helps the treatment penetrate deeper. Try SheaMoisture Manuka Honey & Mafura Oil Intensive Hydration Masque ($13, Target stores).

Rethink your style. Heat styling is only going to add insult to injury to parched strands. "Let your hair dry naturally and experiment with ponytails, low buns and sleek, slicked-back styles," Brook Jones says.

What Your Hairstyle Says About You

Your hair is talking about you behind your back. So what’s it saying? And how do you get it to reveal the real you? Our top stylists share hair personality secrets, celebrity styles they admire and easy tips to get your best hairstyle ever. Get the long and short of it now. Plus, how much do you know about hair? Take our quiz to find out...

Most women cringe at the thought of switching up their tried-and-true hairstyle. Could it be those distant memories of a haircut gone bad? Or are you afraid you just won’t feel “yourself”?

Our identities are intricately linked to the face we show others.

“Have a bad hair day and you feel low, a good one and you can conquer the world,” says Susan Sommers, personal style coach and founder of DressZing.com.

“Finding the right style not only empowers you but makes everyone who sees you feel confident about your abilities,” she says.

You may not realize that what you do with your hair in the morning matters as much as a first hello.

“Your hairstyle communicates who you are at a glance,” Sommers explains. “It's a shortcut to your personality and allows you to express yourself without saying a word.”