Posts for tag: nutrition
During this time of year, many of us dust off traditional family recipes and make our favorite holiday treats. There is, however, a small price to pay for all that nostalgic goodness in the shape of a few extra pounds to deal with in the new year. We may also be increasing the risk for something even more unpleasant: tooth decay.
The main cause, of course, is a certain carbohydrate integral to many holiday goodies: sugar. We humans love it, but so do oral bacteria that readily devour any sugar lingering in our mouth after eating. This fuels bacterial reproduction, which in turn increases the production of acid that softens tooth enamel.
There are a number of strategies you can follow to reduce this effect. You can remove sugar completely from your holiday preparations—and risk family and friends “voting you off the island.” Or, you can try these tips for easing the impact of holiday sugar on your dental health.
Look for ways to reduce sugar. Just because you're not throwing the sugar bowl out the window doesn't mean you have to go all out using it. Instead, try to modify older recipes (or look for newer versions) to decrease the amount of sugar in candies and baked goods. You may also consider alternative sweeteners like sucralose that tolerate high baking temperatures.
Balance savory with sweet. Not all holiday treats need to be sweet—you can add items that take advantage of more savory seasonings. For example, try offering up popcorn with a sprinkling of cinnamon or other holiday spice, or a creative assortment of cheeses (which in turn promote saliva flow to neutralize acid).
Combine treats with mealtimes. Continuous snacking may be part of the holiday tradition, but it can also raise the risk for tooth decay. Acidity increases when we eat, but saliva normally neutralizes it within thirty minutes to an hour. However, saliva can get overwhelmed during continuous snacking, resulting in longer periods of high acidity that damages tooth enamel. Instead, try to combine snack times with mealtimes.
Don't neglect your oral hygiene. Even though things can get hectic during the holidays, make a point of keeping up daily brushing and flossing. Regular hygiene keeps dental plaque, a thin film of harmful bacteria and food particles (including sugar), from building up on your teeth. Reducing plaque lowers your overall decay risk. Attention to oral health through your day-to-day dental hygiene routine along with regular professional cleanings and checkups is the best thing you can do to avoid dental disease.
The holidays should be a joyous time for you and your family. They can also be a healthy time for your teeth and gums, if you minimize the role of sugar in your holiday treats.
If you would like more information about boosting your dental health, please contact us or schedule a consultation. To learn more, read the Dear Doctor magazine articles “Nutrition & Oral Health” and “The Bitter Truth About Sugar.”
You've no doubt heard about certain foods and beverages that increase your risk for dental disease. These foods, often high in added sugar or acid, can lead to tooth decay or periodontal (gum) disease.
But have you heard about foods with the opposite effect — actually protecting your teeth against disease? Many of these dental-friendly foods are plant-based and fibrous: they stimulate saliva production, one of the mouth's best disease-fighting weapons.
But there are also some foods you might not expect to make the good list for dental health. Here are 3 surprising foods that could help you fight dental disease.
Cheese. We've long recognized milk as important to dental health — but cultured dairy products like cheese are also good for teeth. Cheese stimulates saliva, which neutralizes acid and replenishes the enamel's mineral content. Cheese also contains decay-stopping minerals like calcium, phosphorous and casein. And although milk cheese contains the sugar lactose, this particular type triggers less acid production than other sugars.
Black & green teas. You may have heard about the staining effect of tea, and avoided it as a result. But both forms of tea are also rich in antioxidants, substances that protect us against disease, including in the mouth. Black tea also contains fluoride, which strengthens enamel against cavities. If you drink tea, of course, you should exercise diligent hygiene to reduce any staining effect.
Chocolate. Yes, you read that right, chocolate: unrefined cocoa to be exact, which contains a number of compounds that resist decay. Ah, but there's a catch — chocolate in the form of your favorite candy bar usually contains high amounts of sugar. Sweetened chocolate, then, is a mixed bag of decay-resistive compounds and decay-promoting sugar. To get the benefit you'll have to partake of this favorite food of the Aztecs in a more raw, less sweetened form.
Of course, there's no single wonder food that prevents tooth decay. Your best approach is a diet rich in fresh fruits and vegetables, dairy and quality protein while limiting sugar-added and acidic foods.Â And don't forget daily brushing and flossing, coupled with regular dental visits for cleanings and checkups. Having a comprehensive dental care plan will help ensure your teeth remain healthy and disease-free.
If you would like more information on food choices and dental 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 “Nutrition & Oral Health.”
Tooth enamel, to play on a phrase from Shakespeare, is made of “sterner stuff.” The strongest substance in the body, enamel can take years of biting and chewing and keep on going.
It does have one nemesis, though—mouth acid, which can soften and erode enamel’s mineral content. This is less of a concern if you have healthy saliva flow, because saliva neutralizes acid in thirty minutes to an hour after an acid attack and can also help re-mineralize the enamel. Daily brushing and flossing also help curb mouth acid by reducing the bacteria that produces it.
But as effective as saliva is at neutralizing mouth acidity, it can be overwhelmed by outside acid derived through certain foods and beverages. In the past couple of decades, at least two of these acid sources have grown in prominence: energy drinks and, believe it or not, sports drinks.
Just how acidic are they? The pH scale runs from 1 to 14, with acidity on the low end and alkalinity on the higher (7 is neutral). Tooth enamel begins dissolving below 5.5. Laboratory tests have pegged the average pH of energy drinks at 3.05 and sports drinks, 2.91.
Because of their acidity, frequent energy or sports drink consumption will bring mouth pH into the danger zone for tooth enamel. It’s even more likely if these beverages are sipped over an extended period, which can prevent saliva from getting ahead of any newly introduced acid.
Keeping your distance from these beverages is probably the safest bet. But if you do imbibe occasionally, follow these common sense tips:
- Avoid sipping the beverage over long periods—and try to limit drinking them to meal times;
- After drinking a beverage, wash your mouth out with water and wait an hour to brush to give your saliva time to neutralize any acid.
- Practice consistent, daily brushing and flossing.
Above all, keep a healthy respect for acidic foods and beverages like energy and sports drinks and don’t overuse them. Your tooth enamel will appreciate it.
If you would like more information on the effect of sports and energy drinks on dental 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 “Think Before You Drink Sports and Energy Beverages.”
Besides daily hygiene and regular dental visits, the best thing you can do for your kids' dental health is to see that they're eating a nutritious diet. And not just at mealtime—healthy snacking also promotes healthy teeth and gums.
Healthy snack foods are quite similar to their counterparts at mealtime: fresh fruits and vegetables, whole grains and low-fat dairy. At the same time, you should avoid providing processed snacks high in sugar, salt, unhealthy fats and calories.
Managing snack choices at home is usually a simple matter of discipline and follow-through. When they're at school, however, it's a bit trickier as they may encounter snacks sold on school grounds or offered by fellow students that don't meet your definition of a healthy food. Public schools follow nutrition guidelines from the U.S. Department of Agriculture (USDA) on snacks sold on school grounds, but many dentists don't believe the standard goes far enough to protect dental health.
So, what can you do to combat these less healthy snack choices your kids may encounter at school? For one thing, you can work with your child's school officials to exceed the USDA guidelines or turn off snack vending machines right before lunch to lessen kids' temptation to skip lunch.
You can also interact with your children to better manage their schooltime snacking. But rather than issue blanket commands about what they should snack on at school, help them instead understand the difference between nutritional foods and less nutritional ones, and why it's important to choose healthy snacks for their life and health.
Finally, don't send them to school empty-handed—pack along nutritious snacks so that they won't seek out vending machines or their classmates to satisfy the munchies. You can supercharge your efforts with a little creativity (like a dash of cinnamon in a bag of unbuttered popcorn) that make your snacks fun and more enticing than other school ground options.
It's not always easy to keep your kids from unhealthy snack choices. But with a little commitment, interaction and ingenuity, you can help steer them toward snacks that are tooth-friendly.
If you would like more information on boosting your child's dental 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 “Snacking at School: How to Protect Your Child's Teeth and Promote Good Nutrition.”
Although energy and sports drinks have different purposes, they have one thing in common: they often contain added citric and other acids to improve taste and prolong shelf life. Their high acid content can harm tooth enamel.
Although enamel is the strongest substance in the body, acid can dissolve its mineral content. And although saliva neutralizes acid after eating or drinking and helps restore lost minerals to the enamel, it may not be able to keep up if the mouth remains acidic for a prolonged period of time.
That could happen with both beverage types. While energy drinks have higher acid levels than sports drinks, both are high compared with other beverages.
A recent laboratory experiment studied the two beverages’ effect on tooth enamel. The researchers submerged samples of enamel in six different beverage brands (three from each category) for fifteen minutes, and then in artificial saliva for two hours to simulate mouth conditions. They repeated this cycle four times a day for five days.
At the end of the experiment the enamel in the energy drinks lost on average 3.1 % of their structure, while the sports drink samples lost 1.5%. Although energy drinks appeared more destructive, the acid in both beverages caused enamel damage. Although there are other factors to consider in real life, the experiment results do raise concerns about both beverages’ effect on dental health.
You can, however, minimize the potential harm to your enamel from energy or sports drinks. First, try other beverage choices lower in acid; water, for example, is a natural hydrator and neutral in pH. Try to only drink energy or sports beverages at mealtimes when your saliva is most active. And after drinking, rinse your mouth out with water to dilute any remaining acid.
And although it sounds counterintuitive, wait about an hour to brush your teeth after drinking one of these beverages. Your enamel can be in a softened state before saliva can re-mineralize it, so brushing earlier could remove tiny amounts of enamel minerals.
Taking these steps with energy or sports beverages could help you reduce the chances for enamel erosion. Doing so may help you avoid unnecessary damage to your teeth and overall dental health.
If you would like more information on the effect of sports and energy drinks on dental 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 “Think Before You Drink.”