Posts for tag: nutrition
It's National Nutrition Month! Good nutrition is key to overall health, but poor dental health can have a big impact on your ability to get the right nutrients. Your mouth is the first step in the digestive system, so if teeth and gums are in poor shape, food choices can be severely limited. Here are some nutritional guidelines that will benefit your oral health as well as your overall health.
Get plenty of fruits and vegetables. Plant foods provide many oral health benefits:
- Crunchy fruits and vegetables scrub debris from your teeth during chewing and stimulate the production of saliva, which neutralizes acid and helps rebuild tooth enamel.
- Dark, leafy greens are a good source of iron, calcium and many vitamins that are good for your teeth and gums.
- Several fruits have vitamin C, an essential for healthy gums.
- Bananas have magnesium, which builds tooth enamel.
- Many yellow and orange fruits supply vitamin A, which keeps the soft membranes in your mouth healthy.
Go for dairy. Dairy products—for example, cheese, milk and unsweetened yogurt—neutralize acid as well as contribute tooth- and bone-strengthening minerals such as calcium and phosphorus.
Eat whole grains. An excess of refined carbohydrates can lead to chronic inflammation, which contributes to gum disease and many other ailments. However, the complex carbohydrates found in whole grains work against inflammation.
Incorporate all food groups. Strive to eat a balanced diet that includes healthy foods from all food groups. For example:
- Lean proteins are essential for keeping your teeth and gums healthy.
- Good fats such as those found in salmon and nuts work against inflammation. In addition, nuts stimulate the production of saliva and contain vitamins and minerals to keep teeth strong.
- Legumes are a great source of many tooth-healthy vitamins and minerals.
Limit sugary or acidic foods and beverages. Acid from certain foods and beverages can weaken tooth enamel, leading to cavities. The bacteria in your mouth feed on sugar and release acid that eats away at tooth enamel, causing cavities. How you eat and drink also affects dental health. For example, if you indulge in sugary treats, do so with a meal if possible so that other foods can help neutralize the acid. And if you drink lemonade or soda, don't brush your teeth immediately afterwards. Instead, wait at least 30 minutes before brushing to give your saliva a chance to neutralize the acid.
Getting the right nutrition for a healthy body requires good dental health, so it pays to take good care of your teeth. For a lifetime of good oral health, choose foods that keep your teeth and gums healthy, and don't forget to schedule regular dental checkups to make sure your teeth and gums are in great shape. If you have questions about diet and oral health, please contact us or schedule an appointment for a consultation.
In the sports world, athletes are always looking for an edge. And it’s not just college or professional sports—even Little Leaguers are focused on enhancing their performance.
That’s why sports and energy drinks have rocketed in popularity. With marketing pitches promising to increase stamina or replace lost nutrients from strenuous workouts, it’s not unusual to find these beverages in sports bags or the team water cooler.
But there’s a downside to them regarding your dental health—they’re often high in sugar and acidity. Both drink types could increase your risk of tooth decay or periodontal (gum) disease over time.
Sugar is a primary food source for the bacteria that can trigger a gum infection. They also produce acid, which at high levels can erode tooth enamel and lead to tooth decay. The risk for enamel erosion also increases with the drink’s acidity.
You can lessen your risk of these unpleasant outcomes by restricting your consumption of these beverages. In fact, unless your sports activity is highly strenuous for long periods, your best hydration choice is usually water.
But if you do drink a sports or energy drink for an extra lift, be sure to take these precautions for the sake of your teeth:
Try to drink them only at mealtimes. Continually sipping on these drinks between meals never gives your saliva a chance to neutralize mouth acid. Reserving acidic foods and beverages for mealtimes will allow saliva to catch up until the next meal.
Rinse with water after your drink. Water usually has a neutral pH. This can help dilute mouth acid and reduce the mouth’s overall acidity.
Don’t brush right after drinking or eating. Increased acid that can occur right after drinking or eating can immediately soften tooth enamel, but saliva can neutralize and help restore minerals to tooth enamel within an hour. Brushing during this period could remove tiny bits of the enamel’s minerals.
Taking these precautions will help keep sports or energy drinks from eroding your tooth enamel. Once it’s gone, you won’t be able to get it back.
If you would like more information on protecting your tooth enamel, please contact us or schedule an appointment for a consultation. You can also learn more about this topic by reading the Dear Doctor magazine article “Think Before You Drink: Sports and Energy Beverages Bathe Teeth in Erosive Acids.”
It's easy to go overboard with sweets during the holiday season. But overconsumption of sugar, month after month, can jeopardize your oral and general health. A sugary diet nourishes the bacteria that cause tooth decay. Eating too much sugar over time also promotes general health problems such as diabetes and excessive weight gain.
The beginning of a new year is a great time to bring your diet back into balance. But if you really want to cut down on sugar, you'll need to be aware that there is a lot of sugar hiding in foods you where wouldn't normally suspect it. Here are some examples:
Ketchup. Do you like ketchup on your burger and fries? For every tablespoon of ketchup you use, you'll be adding about 4 grams of sugar (one teaspoon). That can add up pretty quickly into a significant amount of sugar!
Canned tomato soup. Read the label of your favorite brand and you might see as much as 12 grams of sugar per half-cup serving. That equals three teaspoons of sugar in every half cup of soup—even more in a full bowl!
Granola. You may think of granola as a healthy choice for breakfast. Yet you're likely to see sugar listed as the second ingredient on many favorite brands—right after oats. This typically adds up to 15 grams of sugar per serving. That's almost 4 teaspoons, in a food promoted as healthful!
Yogurt. Here, the amount of sugar varies widely among brands and flavors. One container of vanilla yogurt might contain 3 or more teaspoons of added sugar. Put that on a breakfast serving of granola, and your first meal of the day has already topped the 6-teaspoon daily limit recommended by the World Health Organization.
So, to prevent sugar from sneaking up on you, it's important to read those labels! And if you have any questions about sugar and oral health, please contact us or schedule an appointment for a consultation. You can learn more by reading the Dear Doctor magazine articles “The Bitter Truth About Sugar” and “Nutrition and Oral Health.”
We don’t often think about it, but eating is a multi-staged process. It starts, of course, with food that’s hopefully high in nutritional value. But you also need coordinated jaw action to chew and shred your food that when combined with the enzymes in saliva can then be effectively digested in the stomach.
But what if you’re unable to chew some foods because you suffer from chronic jaw pain and dysfunction? This is the situation for millions of people who suffer from problems associated with the jaw joints—temporomandibular joint disorders (TMD). It’s not just the chronic pain and discomfort TMD can cause that’s a real issue—it may also be preventing you from eating foods that are healthy for you.
Because TMD can make it difficult to open your jaws wide or causes pain when you bite down, you might especially have trouble with certain fruits and vegetables as well as many meats. Many people opt to skip otherwise healthy foods because they’re too difficult to eat. That, however, could lead to lack of proper nutrition in the long run.
But with a few techniques and modifications, you can still include many of these foods in your diet even when TMD discomfort flares up. For one, be sure to cut all your food portions (including toast) into small, bite-sized pieces. These should be small enough to limit the amount of jaw opening required to comfortably place the bite in your mouth and chew. When preparing your food, be sure to peel fruits and vegetables that have skin, which is often hard to chew.
You should also try cooking crisper fruits and vegetables to a soft, moist texture. Choose meat cuts, poultry or seafood that can be cooked to a tender, moist consistency—you can also use gravies and sauces to further moisten them.
And don’t forget to chew slowly. Not only does slower eating aid in digestion, it will help you avoid overworking your jaw joints.
With a few adjustments you can have a normal, nutritious diet and minimize the discomfort of your TMD symptoms. Continual healthy eating is a must for overall health and quality of life.
If you would like more information on reducing the impact of TMD on your life and health, please contact us or schedule an appointment for a consultation. You can also learn more about this topic by reading the Dear Doctor magazine article “What to Eat When TMJ Pain Flares Up.”