We all know how food choices affect the body, but did you know they also affect oral health? It may not be as evident, but if you were to examine your mouth on a cellular level, you would find a wealth of health information there, often before health problems manifest elsewhere in your body. With that in mind, we’d like to share some dietary nutrients that impact your oral health, and offer some recommendations to improve your diet and your oral health.
Vitamins & Nutrients to Support Oral Health
So what did we mean when we said that you can detect health issues by analyzing your mouth? Well, our mouths contain special cells called mucosal cells, and they generally have a life cycle of 3-7 days. This means that they’re turning over and regenerating frequently, and providing up to date information on the rest of your system. So the first place you’ll be able to find nutritional surplus or deficiency is in your mouth! With this in mind, we wanted to share some nutritional findings that can help support oral (and overall) health.
- Protein, calcium, and phosphorus contribute to strong tooth structure. You can get protein from a wide variety of foods depending on your diet. Calcium can be found in almonds, broccoli, oranges, and cheese, while phosphorus can be found in a number of dairy, fish, and meat products. You could also opt to get phosphorus from certain nuts and beans.
- Nutrients like zinc, folate, iron, vitamins A, C, and D, Omega-3 fats, and antioxidants contribute to the development of mucosal cells and connective tissues as well as immune function. B vitamins support epithelial cell turnover.
- Studies have suggested that low levels of folate are associated with periodontal disease, so make sure you’re getting enough from foods like dark leafy greens, beans, peas, & lentils, or citrus fruits.
- Studies suggest that vitamin D and calcium may also enhance enamel remineralization. To support your usual hygiene efforts and strengthen enamel, snack on cheese, yogurt, tofu, salmon, or milk!
- Vitamin C also has been reported to help collagen maturation, which in turn helps maintain the integrity of the periodontal ligament. For this, make sure to have a share of strawberries, acerola cherries, bell peppers, or citrus fruit!
- Lastly, Omega-3 fats help with inflammatory response in the body. Mackerel, salmon, oysters, sardines, and anchovies have omega-3 fats in abundance. Not up for sea fare? Try working flaxseeds, chia seeds, or walnuts into your diet. Alternatively, you can opt for a fish oil supplement!
It’s important to keep in mind that each of these nutrients might have different outcomes for individuals based on their respective health situations. Be sure to consult a doctor before making any major dietary changes and to ensure there won’t be any adverse effects.
If we’ve gotten you thinking about diet and oral health, make sure to bring your questions or concerns to your next appointment! We are happy to advise you more on the subject and we look forward to it!
National Smile Week is the second week of August! In many different ways, wearing a smile can be a lot more beneficial to you than you may think. To prove our point, and in honor of National Smile Week, we compiled a list of 10 reasons smiling is good for you.
- Smiling is attractive. That’s why it is the universal expression when we take pictures – especially selfies 😉 … OK, we are just kidding about the selfies part, but the rest is true! There is an attraction factor in smiling that naturally draws people in. Who doesn’t want to get to know that person with a smile that can light up a room? Be that person!
- It is scientifically proven to be able to change your mood. Next time you are sad or frustrated or upset or angry, turn that frown upside down. The short explanation is that smiling triggers the brain to release certain hormones that make you happier. Give it a try, what’s the worst that can happen?
- Smiling is contagious. You know it is, so don’t you deny it! A smile is as contagious as a yawn. If you are a happy person who smiles naturally and genuinely, then others will gravitate to that and love you for the positive energy you bring to any situation.
- Smiling is a stress reliever. One of the places where stress makes itself most obvious is in our faces. Take a breath and put on a smile next time you are stressed – go to your happy place. If you do, the stress should be reduced enough for you to gather your thoughts and take action.
- Smiling can help keep you healthy. It is thought that smiling relaxes you which allows your immune system to function more efficiently and effectively. A smile a day keeps the doctor away!
- Smiling lowers blood pressure. Try it out if you don’t believe us. Take a blood pressure reading like you regularly would. After you get an accurate reading, smile for a minute, then take another reading (while still smiling if you’d like). What are the results?
- Smiling makes us feel good. Studies have shown that the physical act of smiling releases endorphins, natural pain killers, and serotonin – together, this combination makes us feel good.
- Smiling makes you look younger. The muscles we use to smile lift the face which makes a person appear younger. Forget the plastic surgery, just smile!
- Smiling exudes confidence. If you smile often you appear to be a confident person and you are also much more approachable. This can lead to positive recognition by your family, friends, and co-workers.
- Smiling keeps the glass half full. It’s hard not to stay positive with a smile on your face. And if you can put a smile on someone else’s face…well, then that is even better.
Happy National Smile Week! Don’t be shy – be sure to share plenty friendly smiles all week long!
Barbecued meats aren’t exactly known for being the tidiest foods to eat. From getting sauces on your fingers and clothes to getting food stuck in your teeth, chowing down at a barbecue can be a messy endeavor. Getting your hands a little dirty might be part of the BBQ tradition, but we can at least offer some tips to help you keep a clean smile while you’re socializing.
Wings and ribs in particular are infamous for getting stuck between teeth, but those veggie platters can be useful beyond just scooping up bleu cheese! Munching on raw carrots, celery, or other veggies can help dislodge food that gets stuck in your teeth.
Similarly, raw fruits (especially apples and other hard, crisp fruits) do wonders to help cleanse the mouth. Having a bowl of fruit salad instead of that second rack of ribs might also save you from falling asleep on the couch afterwards! And if all else fails, bringing dental floss, or a couple dental flossers with you can be very handy for those hard-to-reach spots or that piece of food that won’t budge.
Lucky you, you live in New England in the fall! Many of us take the change of seasons for granted, lamenting the fading daylight and dropping temperatures, but remember: there’s a reason tourist season doesn’t end in September! From ripening pumpkin patches to winding cornfield mazes, Maine’s natural beauty is reason alone to get out and enjoy the clear skies, changing leaves, and crisp autumn air. But, you should also consider the abundance of health benefits that you gain simply by getting outdoors, and one activity in particular has a number of benefits for your oral health!
What we are referring to, of course is an apple-picking expedition! This fall favorite will get you active outside and you will get to take home some delicious (and healthy!) fall produce. Not only do outdoor activities provide physical benefits, studies have shown that exposure to the foliage and open air can improve your concentration, elevate your mood, and promote stress relief. So, this fall, be healthy, have fun, and enjoy the weather while it lasts!
15 Benefits of Eating Apples
Autumn, also known as apple-picking season, is finally upon us, so we thought we’d take a moment to remind you just how healthy those delicious fruits are:
- Get whiter, healthier teeth – Munching on an apple increases salivation, which reduces tooth decay by lowering your mouth’s bacteria level.
- Avoid Alzheimer’s – Drinking apple juice can help keep Alzheimer’s at bay and fight the effects of aging on the brain.
- Protect against Parkinson’s – People who eat fruits and other high-fiber foods gain protection against Parkinson’s through antioxidants.
- Curb all sorts of cancers – Eating flavonol-rich apples can help reduce your risk of developing pancreatic cancer by up to 23 percent, while compounds in apple peels have potent anti-growth activities against cancer cells in the liver, colon, and breast.
- Decrease your risk of diabetes – Women who eat at least one apple a day are 28 percent less likely to develop Type 2 Diabetes due to the soluble fiber in the fruit.
- Reduce cholesterol – The soluble fiber in apples binds with fats in the intestines, lowering cholesterol levels.
- Get a healthier heart – An extensive body of research has linked high soluble fiber intake with a slower buildup of cholesterol-rich plaque in your arteries.
- Prevent gallstones – Doctors recommend a diet rich in fiber to prevent gallstones, which are a product of high cholesterol levels.
- Beat diarrhea and constipation – Without getting too graphic, the fiber in apples can both absorb water from the colon when you’re constipated and absorb excess water from your stool to slow your bowels down.
- Neutralize irritable bowel syndrome – To control the symptoms of IBS, doctors recommend staying away from dairy and fatty foods while including a diet high in fiber.
- Avert hemorrhoids – Going hand-in-hand with the control of constipation, hemorrhoids can be avoided with a high fiber intake, which prevents too much straining in the bathroom.
- Control your weight – Foods that are high in fiber will fill you up quickly while keeping your caloric intake low.
- Detoxify your liver – Apples and other fruits are one of the best things you can eat to clear toxins out of your liver.
- Boost your immune system – Red apples contain the antioxidant Quercetin, which, studies have shown, can help boost and strengthen your immune system.
- Prevent cataracts – Long-term studies suggest that people whose diets contain an abundance of antioxidant-rich fruit like apples are 10 to 15 percent less likely to develop cataracts.