A blog about nutrition and health would not be complete without mentioning oral health. After working over a decade in the dental field, it became clear to me that oral health is a great indicator of overall health. Some nutritional deficiencies and diseases show up first in the mouth. For example, did you know that a red, sore and swollen tongue can be a sign of vitamin B deficiency? Did you know that a small tumor growing on the mucosa inside the mouth could indicate the presence of HIV/AIDS? These are just a few things we learn to identify from looking in a person’s mouth.
So how do we take care of our oral health? The good news is the same things we do to stay healthy also keeps our mouth healthy. Here is my list of the top 4 things that will keep your smile in good condition.
- Eat a healthy balanced diet. This has been said so many times that it seems to be a no-brainer. Yet so many people have a hard time eating all the right foods in the right quantities. So what does it mean to eat healthy? Tried and true wisdom says: eat plenty of fruit and vegetables, whole (unrefined) grains, nuts, seeds and lean protein like beans, eggs or fish to supply nutrients needed. Other things like sugar, salt and added fats (butter, oils, etc.) should be used sparingly. The biggest contributor to dental disease (tooth decay, gingivitis and periodontal disease) is excess sugar. Americans consume way more sugar than recommended in the form of sugary sodas, sports drinks, energy drinks, fruit juices and sweetened tea or coffee. This constant sugar bath feeds bacteria causing them to grow, multiply and produce acid which irritates gums and destroys tooth enamel. Cultures that eat or drink far less processed sugar than we do have minimal dental diseases.
- Brush and Floss daily. Removing bacterial plaque on a regular basis helps to disrupt the bacterial growth that can lead to irritated gums and dental decay. Brushing and flossing (preferably after each meal) or at least every 24 hours helps remove the bacteria that causes damage.
- Use fluoride. Fluoride in the form of fluoridated toothpaste and fluoride rinses helps strengthen the enamel surface. When tooth enamel becomes weakened with acid, it can be strengthened again with minerals such as fluoride. If done on a regular basis, weakened spots on the enamel can be restored and a cavity (tooth decay) can be prevented. Now I know there is controversy over the use of fluoride. As a dental professional, people used to ask me what I thought about fluoride. Is it safe? The answer is yes, it can be. The truth is fluoride can be toxic if ingested in large amounts. That is why fluoridated water is regulated. It is also why I prefer topical fluoride in the form of fluoride toothpaste and mouthwash. Once the enamel has formed on the teeth, the best way to protect it is from the outside (meaning fluoride applied to the surface of the enamel). Just be sure not to swallow the toothpaste or rinse. Do not give fluoridated toothpaste to a child under the age of 2. For children ages 2-6, use only a small pea-size amount of a children’s toothpaste. Kid’s toothpaste has a lower fluoride content and the small amount helps avoid toxicity if they swallow some. Never use fluoride toothpaste on pets. There are toothpastes specially formulated for pets.
- Limit frequency of acid attacks. The frequency of exposure to sugar can be more detrimental than the amount of sugar consumed. Each time sugar is consumed, the bacteria eat the sugar and produce acid. The acid makes the pH of the mouth drop. If the pH stays below 5.6, it can damage enamel. It takes about 20 minutes for saliva to neutralize the acid (raise the pH). So if sweets or a sugary beverage is consumed at a meal and the saliva neutralizes the pH in 20 minutes, you only have one acid attack. However, if you sip on a sugary soda or eat candy constantly all day long, you have multiple acid attacks and the saliva cannot neutralize the pH quick enough to prevent damage to enamel. This is the most common cause of tooth decay.
These are some simple steps to keep in mind. There are other factors that can affect your oral health so I also suggest regular dental checkups. Prevention goes a long way and can save you time, money and the inconvenience of a toothache. A healthy mouth usually reflects a healthy body so pay attention to that smile. To good oral health!
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