Posts for tag: nutrition
You've probably heard your dentist say more than once to cut back on sweets. That's good advice not only for keeping your teeth healthy, but your whole body as well.
As a carbohydrate, a macronutrient that helps supply energy to the body's cells, sugar is prevalent naturally in many foods, particularly fruits and dairy. The form of which we're most concerned, though, is refined sugar added to candy, pastries and other processed foods.
Believe it or not, three out of four of the 600,000 food items on supermarket shelves contain refined sugar, often hiding under names like "high fructose corn syrup" or "evaporated cane syrup." So-called healthy foods with labels like "low fat" or "diet" have added sugar and chemicals to replace the taste of fat they've removed.
But perhaps the biggest sugar sources in the average U.S. diet are sodas, energy drinks, and sports drinks. With the added volume of sugar in processed foods, the growing consumption of sweetened beverages has pushed the average American's sugar intake to nearly 20 teaspoons a day—more than three times the recommended daily allowance.
And right along with the increased consumption of sugar, cases of Type 2 diabetes, heart disease and other systemic diseases have likewise risen. And, yes, preventable tooth decay continues to be a problem, especially in children, with sugar a major contributing factor in the prevalence of cavities.
So, what can you do to keep your daily sugar intake within healthy bounds?
- Check ingredient labels on packaged food for added sugar, chemicals or preservatives. If it contains sugar or "scientific"-sounding ingredients, leave it on the shelf.
- Be wary of health claims on food packaging. "Low fat," for example, is usually an indicator of added sugar.
- Drink water or unsweetened beverages instead of sodas, sports drinks or even juices. Doing so will vastly lower your daily intake of sugar.
A healthy diet with much less sugar and regular exercise will help you stay healthy. And with a lower risk for tooth decay, your teeth will also reap the benefits.
If you would like more information on the effects of sugar on your oral and general 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 “The Bitter Truth About Sugar.”
“Personalize Your Plate” is the theme for this year's National Nutrition Month in March, sponsored by the Academy of Nutrition and Dietetics. It means there isn't a single diet for all of us: We're each unique with differing body types and tastes, and our diets need to be unique as well. Still, though, you'll want to be sure to include basic nutrients that are generally good for all of us—including for our teeth.
As you “personalize” your daily diet, be sure it includes dental-friendly vitamins and minerals. Here are some of the more important ones that contribute to strong and healthy teeth, and the kinds of foods in which you'll find them.
Vitamin D. This vitamin is a key element for growing and maintaining healthy teeth and bone, mainly by helping the body absorb calcium. You'll find vitamin D in milk, eggs or fatty fish—and you'll also gain a little strolling outdoors in the sunshine!
Vitamin E. As an antioxidant, vitamin E helps the body fight free radical molecules that contribute to cancer development, including oral cancer. You'll find vitamin E naturally in seeds and nuts (and derivative cooking oils), wheat germ and whole grains.
Calcium. When included with vitamin D and phosphorus, calcium is an important “construction material” for building strong teeth and bones. You'll find calcium in dairy products like milk and cheese as well as greens, legumes and tofu.
Phosphorus. Eighty-five percent of the body's phosphorus, a companion mineral to calcium, is found in teeth and bones, where it helps to keep them strong and healthy. You'll find this important mineral in meats, milk and eggs.
Magnesium. This mineral helps mineralize teeth and bones, giving them strength and protection against disease. You can get magnesium by eating nuts, legumes, whole grains, dark leafy greens, seafood and—if you limit the added sugar content—chocolate.
Fluoride. Most people are familiar with fluoride added to drinking water or toothpaste to strengthen tooth enamel against tooth decay, but the mineral also occurs naturally in some foods. You can obtain low amounts of fluoride in seafood and black or green tea.
One last thing! While we're promoting foods that you should eat for healthier teeth, there's also one you'll want to cut back on: processed sugar. This carbohydrate is a major factor in oral bacterial growth that causes tooth decay and gum disease. So, eating foods low in sugar and high in these key vitamins and minerals will help ensure your teeth stay healthy.
If you would like more information about the importance of nutrition in dental care, please contact us or schedule a consultation. To learn more, read the Dear Doctor magazine article “Nutrition: Its Role in General & Oral Health.”
With summer winding down, parents are turning their attention to their kids' upcoming school year. August is often a busy time for families rushing to buy school supplies and fresh sets of clothes and shoes. Although hectic, these last few weeks before school starts are also ideal for focusing on dental health.
As you prepare for the school year, be sure to include these dental health items on your to-do list.
Make a dental appointment. Start the school year off right with a dental cleaning and checkup. Along with daily hygiene, dental visits are key to disease prevention and optimal oral health. Make those appointments early, though: Most dentists report an upsurge in patient visits this time of year.
And if you haven't already, set up an orthodontic evaluation: Having an orthodontist examine your child around age 6 could uncover an emerging bite problem. Early intervention might prevent the need for more costly future orthodontic treatments.
Plan for healthy school snacking. While kids are home on summer break, it's probably easier to keep an eye on the quality of their snacks. But being away from your watchful gaze at school means your children may encounter snacks that are not quite up to your tooth-healthy standards.
Even though schools adhere to federal nutrition standards for food provided on school property, many dentists don't believe they go far enough. Your kids' classmates can also be a source of unhealthy snack choices, so plan ahead to provide your kids an array of snacks to carry to school that they like and that support healthy teeth and a healthy body.
Get a custom mouthguard for your student athlete. If your child is going to play football, basketball or some other contact sport, make sure they have dental protection. A hard impact to the face can cause significant dental damage that's costly to treat, but a mouthguard worn during play can protect the teeth and gums by cushioning the blow.
You can purchase retail mouthguards at your local sporting goods store. Your best option, though, is a mouthguard custom-made by your dentist based on your child's individual mouth measurements. Although more expensive, custom mouthguards offer superior protection, and they're more comfortable to wear.
When the school bell rings, you want your kids as prepared as possible. Make sure their teeth and gums are ready too. If you would like more information about best practices for your child's dental care, please contact us or schedule an appointment for a consultation. To learn more, read the Dear Doctor magazine articles “Snacking at School” and “Athletic Mouthguards.”
If you’re brushing and flossing daily, as well as seeing your dentist at least every six months, you’re doing the top things needed to maintain your dental health. But all your hygiene efforts could be undermined if you’re not eating a dental-friendly diet. Simply put, there are foods that protect and promote dental health and those that increase your risk of dental disease.
Diets in the latter category are typically high in added sugar and low in natural food fiber. The largest sources of these are processed sugars from sugar cane or beets and high fructose corn syrup. With just a little knowledgeable label reading, you can find sugar and its various aliases added to thousands of processed food items including pastries, candies, sodas and energy drinks.
Heavy consumption of processed sugars also contributes to dental disease. Disease-causing bacteria thrive on sugar as a food source, which fuels both their growth and their production of oral acid. Elevated acid levels can dissolve the minerals in tooth enamel faster than saliva can keep up. Softened enamel opens the door to tooth decay, while increased bacterial growth can lead to periodontal (gum) disease.
A diet, however, low in added sugar and high in fiber can have the opposite effect. Although fresh fruits and vegetables contain natural sugars, they also have indigestible parts called fiber that slow the digestion of any sugars and allow the body to more efficiently process them. With the higher quantity of vitamins and minerals found in unprocessed foods, the overall effect of this diet is a decrease in your risk for dental disease.
Speaking of dental-friendly foods, we should also give honorable mentions to certain dairy items like cheese and milk that stimulate saliva production and are rich in calcium needed for tooth strength. Another beneficial category is both black and green tea, which contain antioxidants to fight disease and fluoride to strengthen enamel.
Adopting a low-sugar/high-fiber diet can have a profound impact on your overall health. Over time, you’ll also reap dental health rewards with stronger teeth and gums and a lower risk of tooth decay and gum disease.
If you would like more information on diet and oral 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.”
If you’re committed to providing your family nutritional, low-sugar snacks, you’re not only helping their physical well-being but their dental health too. If you have school-age children, though, you might be concerned about other snacks available to them while away from home.
To begin with, any potential problems at school with available snack items might not be as bad as you think. A few years ago the U.S. Department of Agriculture (USDA) established new snacking guidelines for public schools. Known as the Smart Snacks in Schools initiative, the new guidelines require schools to only allow snacks sold on school grounds that meet minimum nutritional standards. In addition, these guidelines promote whole grains, fruits, vegetables and low-fat dairy products.
Still, the guideline standards are only a minimum, which could leave plenty of room for snacks that don’t meet your nutritional expectations. And school-offered snacks aren’t the only ones available on campus: there are also those brought by other students, which often get swapped around. The latter represent tempting opportunities for your child to consume snacks that aren’t the best for dental health.
But there are things you can do to minimize the lure of these poor snacking opportunities at school. First and foremost is to educate your child on why some snacks are better for them than others. In other words, make nutrition an instilled family value—and, of course, practice what you preach.
You can also send them with snacks you deem better for them than what’s available at school. Of course, you’ll be competing with a lot of exciting and enticing snacks, so try to inject a little “pizzazz” into yours like a dusting of cinnamon or a little parmesan cheese on popcorn. And use a little creativity (even getting your kids involved) to make snack choices fun, like using cookie-cutters to shape whole-grain bread and cheese into shapes.
And consider getting involved with other parents to encourage school administrators to adopt stricter snack standards over and above the Smart Snacks in Schools initiative. This not only may improve the nutritional content of available snacks, but also transform a “family value” into a community-wide appreciation for snacks that promote healthy teeth and gums.
If you would like more information on dental-friendly snacking, 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.”