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.”
Although energy drinks are but a blip on the historical timeline compared to coffee or tea, they've displaced these traditional stimulants among nearly half of today's adolescents and young adults. But these sweetened “processed” drinks are also controversial among healthcare experts—particularly the effect they may have on dental health.
Besides the added sugar found in many energy drinks—a prime food source for harmful bacteria—many energy drinks and their cousins sports drinks contain significant amounts of acid. High levels of acid soften and erode tooth enamel, which can lead to tooth decay.
During one experimental study, portions of tooth enamel were subjected to a number of name-brand energy and sports beverages. Over the course of a few days, researchers recorded significant enamel loss, especially involving the energy drink samples.
Abstaining from both energy and sports drinks is a sound way to avoid enamel erosion (the best hydrator, it turns out, is simply water). But if you do wish to continue consuming these beverages, here are a few common sense precautions for reduce the risk of harm to your teeth.
Partake only at mealtimes. Among its many abilities, saliva is able to neutralize oral acid and bring the mouth to a neutral pH level within 30 minutes to an hour. But if you're sipping on high-acid beverages throughout the day, your saliva may not be able to compensate effectively. Drinking energy drinks only during a meal helps saliva do its acid-buffering job better.
Rinse with water afterwards. Rinsing with a little water after eating or drinking something acidic can help reduce the pH levels in the mouth. That's because water is by and large neutral on the acidic/alkaline scale. Because it's not adding more, rinsing with water dilutes any concentrations of acid that may still be lingering in your mouth.
Don't brush immediately. Brushing is essential to overall hygiene, but if you do it right after you eat or drink, you could be doing more harm than good. That's because elevated acid levels that naturally occur after consuming foods and beverages can temporarily soften and demineralize the surface enamel. Brushing could remove microscopic bits of softened enamel. If you wait an hour to brush, you'll be giving saliva time to “re-mineralize” your enamel.
If you would like more information on the role of beverage acid in dental disease, 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 Your Drink.”
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.”
“The Freshman 15” is a popular way of referring to the phenomenon of new college students gaining weight during their freshman year (although the average is less than fifteen pounds). According to research, college students gain weight mainly due to an unhealthy diet and lack of exercise.
If you're experiencing this as a college student, you should also know poor diet and lifestyle choices harm your teeth and gums as well. If you don't want to encounter major dental problems, then you need to make some changes beginning with the same cause for your weight gain: what you eat and drink.
Like the rest of your body, your teeth and gums have the best chance for being healthy when you're eating a balanced, nutritional diet low in added sugar. And it's not just mealtime: constant snacking on sweets not only loads on the calories, it also feeds disease-causing oral bacteria. Sipping on acidic beverages like sodas, sports or energy drinks also increases the levels of acid that can erode tooth enamel.
Some lifestyle habits can also affect oral health. Using tobacco (smoked or smokeless) inhibits your mouth's natural healing properties and makes you more susceptible to dental disease. While it may be cool to get piercings in your lips, cheeks or tongue, the hardware can cause gum recession, chipped teeth and soft tissue cuts susceptible to infection. And unsafe sexual practices increase your risk for contracting the human papilloma virus (HPV16) that's been linked with oral cancer, among other serious health problems.
Last but not least, how you regularly care for your teeth and gums can make the biggest difference of all. You should brush and floss your teeth ideally twice a day to clean away plaque, a thin film of disease-causing bacteria and food particles. And twice-a-year dental cleanings and checkups will round out your prevention efforts against tooth decay or periodontal (gum) disease.
Making your own choices is a rite of passage into adulthood. Making good choices for your teeth and gums will help ensure they remain healthy for a long time to come.
If you would like more information on maintaining dental health during the college years, 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 “10 Health Tips for College Students.”
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.”