The Beauty Diet

by Lisa Drayer

  Consume quality protein every day.

  Make sure you are consuming an adequate amount of B vitamins.

  Consume at least three servings of calcium-rich foods daily.

  Eat lots of foods that contain iron and zinc.

  Avoid crash diets and don't make your diet too restrictive!

  ZINC

  This essential mineral is found in almost every cell and plays many roles in the body. A deficiency of zinc can cause changes in nails, including white spots or lines, to appear across all of your fingernails at the same time. When I was researching this chapter, I was pleased to come across an online testimonial from someone who said she finally got rid of the white spots in her nails by eating oysters—one of my Top 10 Beauty Foods and a fantastic source of zinc! Yogurt is another of my Top 10 Beauty Foods that contains zinc. Other zinc-rich foods include seafood, beef, lamb, eggs, whole grains, and nuts. (For more information, see Chapter 3.)

  Practical Tips to Protect Your Tips

  Nail care can be as simple and affordable—or as complex and expensive—as you want it to be. When it comes to keeping your nails in chic shape, a few good habits go a long way.

  DO

  1. Use moisturizer! Every time you immerse your hands in water, your nails swell. As they dry, they shrink again. This repeated swelling and contracting stresses your nails and can make them brittle and fragile. Whenever your hands get wet, lightly dry them off and apply moisturizer while they are still a bit damp. The lubricant will seal in the moisture and prevent the cuticles from drying out. Also, apply moisturizer regularly throughout the day. Unpolished nails are permeable, so smooth the lotion all over your hands. Massage the moisturizer into each cuticle to bring circulation to the nail matrix. For a deep treatment, slather your hands liberally with a lotion or oil of your choice before you go to bed, then put on a pair of cotton gloves and leave them on while you sleep.

  2. Trim nails after you bathe, while they are soft. Dry nails are more likely to crack when cut.

  3. Keep unpolished nails short. They will be less apt to break.

  4. Wear rubber gloves when you're gardening, doing the dishes, using cleansers, and so on. To give your nails extra protection, stuff a cotton ball into the fingertip of each glove.

  5. Wear mittens (or gloves) outside when it's cold.

  6. Deal with nail damage right away. If the edge of a nail gets chipped, file it off before it has a chance to create a bigger problem. Carry an emery board with you, and smooth the rough spot at the first sign of trouble. Always file in the same direction.

  DON'T

  1. Soak your hands in water if you have a choice.

  2. Sabotage your nails by biting them, pulling at the cuticles, or peeling off the polish.

  3. Let your hands come in contact with harsh chemicals. Household cleaning products, detergents, and even nail polish removers can weaken and dry out nails.

  4. Cut your cuticles. According to nail expert Paul Kechijian, M.D., cuticles are meant to attach tightly to the nail for a waterproof seal. If you break the seal, you lose protection and may get an infection. Don't push your cuticles all the way back!

  5. Let your cuticles get so dry that they crack. That's an opportunity for infection to develop.

  BEYOND THE BEAUTY DIET

  Plain or Polished?

  If you truly want to grow out your own long, strong nails, you might consider letting them go au naturel. Nail hardeners can "bulletproof" the plates of your nails by reinforcing them with a stiff outer layer, but they can't actually fortify your fingernails. No coating product can penetrate inside the nail to strengthen it. If you have brittle or weak nails that you want to improve, a nail hardener that contains formaldehyde or toluene could end up drying out your nails even more, which is the last thing you need. The real solution for strong, healthy nails comes from the inside, with a little external assistance in the form of cuticle cream or moisturizer. Don't put polish on your nails if you want to be able to moisturize them from the outside. Also, don't polish your nails if it is important for you to avoid toxic chemicals (for example, you are pregnant).

  If you choose to polish your nails, do not use nail polish remover more than once a week, because it is drying. If your nail polish chips before then, just do a touch-up instead of using polish remover and starting over. Use an acetone-free nail polish remover, which may be less drying to your nails.

  6. Use your nails to open packages, open tabs on soda cans, scratch at stubborn spots, and so on.

  Expert Advice: Artificial Nails

  Nail expert Paul Kechijian, M.D., is a dermatologist in Great Neck, New York. He was formerly associate clinical professor of dermatology at New York University Medical Center. Following are his thoughts on artificial nails.

  Many people wear artificial nails without any problems. Sometimes, however, the glue can cause a facial rash or contact dermatitis of the nail. Usually this doesn't injure the nail bed, but rarely, if it's a bad reaction, nails can be lost permanently. One problem with artificial nails is that you have to soak them in acetone to loosen the glue and get them off. The acetone will dry out the cuticles and the nail, which can make nails more brittle. Also, as the false nail is pulled off, tiny pieces of the nail may go with it. Over several months, you are tearing the surface of the nail and making it more brittle. If you want acrylic fingernails, pick a reputable salon and make sure the salon uses the correct adhesive.

  Common Nail Problems

  Have you ever met a "parts model"? When you see an ad in a magazine with a pair of hands holding a jar of cuticle cream—those hands are hers. When you see an ad on television with a pair of hands caressing a man's shaved cheek—those are also hers. If you do meet one, you might notice that she is wearing elbow-length gloves year-round as part of her beauty regimen.

  I don't recommend wearing elbow-length gloves, but I should point out that most nail problems are caused by trauma (for example, shutting your hand in a cabinet door) or exposure to water and chemicals. If your fingernails look pink and healthy but are brittle or chipped, you probably are being too hard on your hands.

  If your diet is good, but your nails are discolored or look strange, they may be trying to tell you something about your health. No one would base a diagnosis strictly on the appearance of your fingernails, but viewed in the context of other signs and symptoms, they can add information that helps complete the diagnostic puzzle. Remember to mention your fingernails when you visit the doctor, as their color, shape, texture, and markings may all give clues to underlying illness.

  BEAUTY MYTH

  Eating Gelatin Strengthens Nails

  Gelatin is a good source of protein, and protein is the main component of nails. So it may make sense to eat more gelatin products for healthier nails. However, no evidence proves that consuming gelatin can help your nails grow. Amino acids are the building blocks of protein, and they are used by all parts of the body. Your body has no way of knowing that you are hoping something you eat—for example, gelatin—will be used exclusively for your fingernails. Unless you are deficient in protein, which is uncommon in the United States, consuming extra protein supplements or applying protein-based products on your nails won't help your nails become stronger. To have healthy, strong nails, follow my Beauty Diet, which includes adequate protein and other nutrients—and wear gloves when necessary!

  6

  Nutrition for a Gleaming, White, Healthy Smile

  I've never seen a smiling face that was not beautiful.

  —Anonymous

  Nothing is more attractive than a healthy smile. Do you remember the television show "The Swan"? The series would start with a group of women who were at a point in their lives when they could really use a makeover. Every aspect of their appearance was improved, and the contestants were not allowed to see themselves in a mirror until the dramatic unveiling of their new look. Ultimately the woman who experienced the biggest transformation from ugly duckling was voted "the swan."

  T
he "Swan" contestants underwent procedures from head to toe, including expensive hair treatments, nose jobs, and breast implants, not to mention new clothes and makeup. But what often made the biggest difference of all was the cosmetic dental work they received. Many got flawless white veneers for their teeth, giving them sensational celebrity smiles.

  The great thing about a fabulous smile is that it always looks terrific. If you pushed Julia Roberts into a swimming pool, her hair would go flat, her makeup would run, and her clothes would get soggy, but she would still be camera-ready with her million-dollar smile. When you have a healthy grin, it's with you from the moment you wake up in the morning until your last good-night kiss.

  At a cost upward of a thousand dollars per tooth, most of us can't afford perfect veneers, but there is a great deal we can do to take care of the teeth nature gave us. In addition to proper oral care, it comes down to the choices we make about the food we put in our mouths.

  Tooth Anatomy: Speak Like a Dentist

  The visible part of each tooth is called the crown. The crown is covered with enamel, which is translucent and white. Even though enamel is the hardest substance in the body, it can be eaten away by decay. The stronger your enamel is, the more resistant it is.

  The root of the tooth is below the gum line. It makes up about two-thirds of the tooth and holds the tooth in place because it is embedded in bone. Roots are covered with cementum, which helps attach teeth to the alveolar bone (jawbone). Between the cementum and the bony socket of the jawbone there is a cushioning layer called the periodontal ligament.

  Under the enamel and cementum of each tooth is the dentin, which is yellow, porous, and harder than bone. Sometimes the color of the dentin shows through the enamel, making teeth look yellow.

  At the center of the tooth is the pulp, which contains blood vessels and nerves. The pulp nourishes the dentin and is essential to the health of the tooth.

  The gums, or gingiva, are the soft tissue around the base of the teeth. The tooth and gums meet at the gum line. Sometimes debris builds up along the gum line, which causes problems.

  Saliva is crucial to healthy teeth. Saliva maintains the correct pH level in the mouth, and it contains trace minerals to help maintain the enamel of your teeth.

  Watch Your Mouth: How Common Problems Develop

  Beauty and health are always closely related, but when it comes to an attractive smile, they are inseparable. Ugly teeth are an immediate turnoff, which is why we associate them with pirates and witches.

  The two essential components of a beautiful smile are strong teeth and healthy gums. You're in luck, because my Beauty Diet can help you preserve both. I need to take just a minute to explain how problems develop so you'll see why making changes in your diet can give you a shining smile.

  Tooth Troubles You Don't Want

  Every day a sticky film of bacteria called plaque forms on your teeth. The bacteria in plaque thrive on sugar and starches from the food you eat and produce acids that over time can destroy the enamel of your teeth, creating holes that are called cavities or caries.

  Each time you eat food that contains sugars or starches, your teeth are attacked by decay-causing acids for 20 minutes or longer. Anything that keeps the environment of the mouth acidic—for example, eating acidic foods frequently or exposing your teeth to stomach acid from acid reflux problems, vomiting, or bulimia—can contribute to dental erosion.

  We've all heard that sugar is bad for teeth, and some of us may even have had our Halloween candy hidden away by our parents, who wanted to keep our smiles bright. Although candy is harmful to teeth, snacks like potato chips and cookies are even worse. Simple sugars are relatively easy to wash away, but food particles from starches tend to get lodged in between our teeth, providing a carbohydrate feast for plaque.

  Brushing and flossing are essential because they remove the film of plaque around and in between your teeth. If plaque is allowed to remain on your teeth for too long, it mineralizes and turns into a hard accumulation called tartar. You can't brush away tartar; it can be removed only by your dentist or hygienist.

  Gum Disease: Not a Fun Disease

  Plaque that has built up along the gum line also can irritate your gums, leading to gingivitis, which is characterized by puffy, red, bleeding gums. At this stage the inflammation is mild, and the supporting structures that hold your teeth in place have not been affected—yet.

  If gingivitis is not treated, plaque can move below the gum line and spread to the roots of the teeth. Now the problem is called periodontitis. Plaque begins to damage the fibers and bone that keep your teeth in position. It also can force your teeth to separate from your gums, creating pockets where bacteria can hide. Sometimes your teeth will look healthy even though gum disease is developing where you can't see it. Bad breath for no obvious reason can be a sign of periodontitis. Treating periodontitis can be an unpleasant process, but it prevents further damage to your teeth.

  The final stage of gum disease, advanced periodontitis, is not pretty. By this time the fibers and bone supporting your teeth have been destroyed. The teeth start to shift and loosen and may need to be pulled. In fact, periodontal disease is the leading cause of tooth loss in adults 35 and older.

  Women may be more susceptible to periodontitis because of their hormones. Women are more prone to the development of periodontal disease during puberty, at certain points in their monthly menstrual cycle, when they are taking birth control pills, while they are pregnant, and at menopause. In addition to oral contraceptives, certain drugs can make you more vulnerable to gum disease, including some antidepressants and some heart medications, due to dry mouth.

  Poor nutrition—the combination of eating foods that harm the teeth, plus not getting enough nutrients—can cause gum disease to progress faster and become more severe. My Beauty Diet will provide all the nutrients you need to protect your health and nourish every part of your natural beauty, including your sexy smile.

  Healthy Eating Habits to Protect Your Pearly Whites

  There's a difference between "diet" and "nutrition," although for practical purposes you can't separate the two. Your diet is whatever foods you eat. Your nutrition comes from your diet. This chapter is a little different from the others, because when it comes to maintaining the health of your teeth and gums, your food choices have both short-term effects and long-term nutritional consequences.

  The foods you eat immediately affect what is going on in your mouth. For example, if you snack on potato chips, the food particles that get stuck in your teeth become food for plaque, and bacteria will start munching on your teeth for the next 20 minutes or so. Your hair and skin won't suffer—but your teeth might. If you eat potato chips every afternoon and night at the expense of other nutrient-rich foods, your teeth and gums, as well as other aspects of your health, may suffer.

  Nutrients That Nourish Your Teeth and Gums

  Teeth are built to last. When you were a kid, you probably were taught that brushing, flossing, and visiting the dentist would be enough to keep your teeth and gums healthy. Today health-care professionals know this is no longer enough, because nutrition plays a huge role in maintaining an attractive smile. If you brush and floss regularly, make regular trips to the dentist, and get the right nutrients from your diet, you should be able to use your teeth for a hundred years. Following are some of the major nutrients you'll need to keep your teeth and gums healthy and bright.

  CALCIUM

  Most people realize that children need calcium to build their adult teeth. From there they assume that by the time adult teeth come in they are "finished." The truth is that adult teeth still need calcium and other trace minerals to make them more resistant to decay. We also need calcium to support the health of the alveolar bone. Statistics indicate people with healthy calcium levels have significantly lower rates of periodontal disease, while low calcium intake is associated with higher rates of periodontal disease. All of my Top 10 Beauty Foods contain at least trace amounts of calci
um, but the best source is plain low-fat yogurt, with 448 milligrams in a cup (about half your recommended dietary allowance). Other good sources of calcium include dairy products, Chinese cabbage, and sardines.

  VITAMIN D

  This vitamin is necessary for the absorption of calcium. Vitamin D is not found in very many foods, which is why commercial milk, cereals, and other foods are fortified with it. You can synthesize your own by sunbathing, but

  Calcium's Role in Beauty

  Recommended Dietary Allowance

  WOMEN

  MEN

  1,000 mg (ages 19 to 50)

  1,000 mg (ages 19 to 50)

  1,200 mg (ages 51 and above)

  1,200 mg (ages 51 and above)

  Calcium is the most abundant mineral in the body. More than 99 percent of the body's calcium is in the bones and teeth, where the mineral provides beauty-boosting benefits. The remaining 1 percent is found throughout the body.

  Good sources of absorbable calcium include most milk products, most types of tofu, some dark green leafy cabbage family vegetables, turnip greens, and canned fish such as salmon and sardines that include bones. Moderately good calcium sources include ice cream and most green leafy vegetables. Cream cheese and cottage cheese contain calcium, but not nearly as much as other types of cheese.

  10 Good Whole-Food Sources of Calcium

  1. Yogurt, nonfat, plain, 1 cup

  448 mg

  2. Ricotta cheese, part-skim, ½ cup

  337 mg

  3. Sardines, canned in oil, 3 oz.

  324 mg

  4. Milk, fat-free, 1 cup

  316 mg