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.
Although oral cancer isn't the most prevalent among metabolic diseases, it is one of the most deadly with only a 50% survival rate after five years. That's because it can be difficult to detect in its early stages when treatment is most effective.
That's why prevention to reduce your chances of oral cancer is so important. Many people know quitting tobacco products, including smokeless varieties, and moderating alcohol consumption are key to any prevention strategy. But there's one other factor you should also consider: your diet.
We've learned quite a bit in the last few decades about how certain foods we eat contribute to the cancer disease process. Cancer seems to originate when elements in the body or environment (known as carcinogens) damage DNA, our unique genetic code, on the cellular level. For example, a class of chemicals called nitrosamines is a known carcinogen: we often encounter it in the form of nitrites used to preserve meat (like bacon or ham) or as byproducts in beer, seafood or cheese.
Another form of carcinogen is the unstable molecules produced during normal cellular function called free radicals. But our bodies have a natural neutralizer for free radicals called antioxidants. We obtain these substances in our food in the form of vitamins and minerals. While you can also ingest these in the form of supplements, the best way to obtain them is through a diet rich in plant-based food, particularly fruits and vegetables.
So in addition to lifestyle changes like quitting tobacco or moderating alcohol consumption, make sure your diet is a healthy and nutritious one. Limit your intake of processed foods (especially meats) and increase your portions of fresh fruits, vegetables and dairy products.
And don't neglect practicing effective brushing and flossing each day, along with regular dental cleanings and checkups. All of these healthy practices will greatly decrease your chances for life-threatening oral cancer.
If you would like more information on preventing oral cancer, 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 “Diet and Prevention of Oral Cancer.”
It’s easy to work up a thirst in the summer. You might be shooting hoops in the park, riding on a trail or playing volleyball on the beach. No matter what your favorite summertime activity is, outdoor fun can leave you dry—and then it’s time to reach for a cold one. But when your body craves hydration, what’s the best thing to drink?
The answer’s simple: water!
Sure, we’ve all seen those ads for so-called “energy” and “sports” drinks. But do you know what’s really in them? Sports drinks (all of those different “…ades”) are mostly water with some sugars, salts and acids. “Energy” drinks (often promoted as “dietary supplements” to avoid labeling requirements) also contain plenty of acids and sugars—and sometimes extremely high levels of caffeine!
Studies have shown the acid in both sports and energy drinks has the potential to erode the hard enamel coating of your teeth, making them more susceptible to decay and damage. And the sugar they contain feeds the harmful oral bacteria that cause tooth decay. So you could say that the ingredients in these beverages are a one-two punch aimed right at your smile.
It’s a similar story for sodas and other soft drinks, which often have high levels of sugar. In fact, some popular iced teas have 23 grams (almost 6 teaspoons) of sugar per 8-ounce serving—and a single 24-ounce can holds 3 servings! Many diet sodas (and some fruit juices) are acidic, and may damage your tooth enamel.
Water, on the other hand, has no acid and no sugar. It has no calories and no caffeine. Simple and refreshing, water gives your body the hydration it craves, with no unnecessary ingredients that can harm it. In fact, if you fill a reusable bottle from your own tap, you may not only benefit from cavity-fighting fluoride that’s added to most municipal tap water…you’ll also be helping the environment by cutting down on unnecessary packaging.
It’s best to drink water all of the time—but if you don’t, here are a few tips: If you want to enjoy the occasional soda or soft drink, try to limit it to around mealtimes so your mouth isn’t constantly bathed in sugar and acid. Swish some water around your mouth afterward to help neutralize the acidity of the drinks. And wait at least an hour before brushing your teeth; otherwise you might remove tooth enamel that has been softened by acids.
What you drink can have a big effect on your oral health—and your overall health. So when thirst strikes, reach for a cold glass of water. It can help keep you healthy this summer…and all year long.
If you would like more information about nutrition and oral health, please contact us or schedule an appointment. You can learn more by reading the Dear Doctor magazine articles “Think Before You Drink” and “Nutrition & Oral Health.”
Refined sugar is a prime food source for disease-causing oral bacteria. As bacteria consume sugar they produce high levels of acid that over time can erode enamel and leave a tooth vulnerable for decay.
The solution to stopping this vicious process is simple: cut back on eating refined sugar. The reality, though, is a bit more complicated. Many of us seem genetically hard-wired with a “sweet tooth,” perhaps a remnant of our early ancestors' sense that sweet foods were a safe means to obtain energy.
Food manufacturers likewise don't help with making this dietary change — the number of items with added sugar has ballooned over the last several decades. We can trace a lot of this back to the unintended consequences of past government guidelines that called for removing fat from processed foods. But this also removed flavor, so manufacturers began adding sugar (under a myriad of names) to compensate.
Sugar consumption is now a hot health topic for its suspected connection with inflammatory diseases like diabetes and cardiovascular disease, as well as dental health. We now have a love-hate relationship with sugar — we want to show it the door but we can't quite bring ourselves to let it go.
The situation has created a market for artificial sweeteners. The amount and types of sugar alternatives has exploded since saccharine first emerged in the early 1960s. With these increased choices, though, there have also been increased concerns over their health impact, including in the mouth.
This concern has prompted numerous research studies. The conclusion: artificial sweeteners don't adversely affect the health of most people. And, from a dental perspective, artificial sweeteners can have a positive impact on teeth and gum health because unlike refined sugar they don't promote oral bacterial growth.
In fact, one particular sweetener may be even more beneficial to your teeth: xylitol. This sweetener, which comes from a sugar alcohol that oral bacteria can't digest, is often found in chewing gums, hard candies or mints. Â In effect, xylitol “starves out” bacteria to help prevent tooth decay.
From a dental perspective, replacing sugar with an artificial sweetener (especially xylitol) can be advantageous. And less sugar could mean more good news after your next dental checkup.
If you would like more information on artificial sweeteners, 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 “Artificial Sweeteners.”