How to Have Healthier Teeth

How To Have Healthier Teeth & A Whiter Smile In A Few Simple Steps

When most people consider what they need to do to keep their teeth healthy, the first thing that comes to mind is brushing and flossing. We've all been told on a regular basis by either our dentist or dental hygienist about the importance of doing this but when we decide to amp up our daily dental routine to take care of our pearly whites it usually amounts to flossing a little bit more often than we were.  However, there are many other little things you can do, in addition to flossing every day, to help you maintain your happy, healthy smile for a lifetime.

How What We Eat Affects Our Teeth

We more often than not worry relentlessly about how the foods we eat affect our weight and appearance but may fail to realize how harmful our diet can also be to our teeth.  The good news though is that are a few simple, easy steps that when implemented can have an enormous impact on the health our teeth. Here are a few of those simple steps you can make right now in order to have a healthier, brighter smile. Remember Rome wasn't built in a day. Small steps do make a difference.

Lower Sugar Intake

We've all had it pounded in our heads since we sprouted our first tooth that sugar is bad for our teeth. In fact, we've heard it so much many of us have just come to ignore this dictate. It doesn't, however, erase the fact that sugar is not only harmful to our teeth but to much is harmful to our overall health. It can increase our risk of diabetes and makes us prone to other sorts of health problems.

Taking steps to reduce the quantity of sugar in our diets will make a difference. In addition take one more step and follow any sugar eaten with a glass of water when brushing is not possible. Moderation is the key.Balance sugar with healthy meals. Switch to diet sodas, sugar free gum and natural sweeteners.

What You Need To Know About Fluoride

Fluoride has been a hot topic of conversation in recent years. Unfortunately, people often don't get the facts straight when they make their decision about fluoride treatments. The truth of the matter is fluoride does reduce cavities in children and adults when used correctly.

Fluoride is an element found in the earth like water and air. It is also classified as a nutrient because our bodies need it to grow properly. Years ago scientists discovered that children who drank water that naturally contained fluoride had fewer cavities than those who didn't. Sufficient fluoride in a child's diet strengthens the enamel of the teeth as they grow and helps to aid in protection against bacteria and plaque buildup that cause decay.

Tooth decay occurs when plaque, a sticky film of bacteria that accumulates on your teeth, breaks down sugars in food.  The bacteria produce damaging acids that dissolve the hard enamel surfaces of the teeth.  If the damage is not treated, the bacteria will penetrate through the enamel causing tooth decay.

Most local community water supplies contain fluoride and therefore the water that comes into our homes often already contains fluoride and may help in preventing tooth decay.  How much each person needs depends on his age, weight and other health factors. If you are uncertain how much you need check with your physician.

Most local water supplies are fluoridated 1 PPM. Following is a chart of fluoride requirements per age group barring any extenuating circumstances:

• 6 months to 3 years 0.25mg

• 3 years to 6 years 0.50mg

• 6 years to 16 years 1.00mg

If you don't know if your water has fluoride be sure and call your local water department and find out. They will be able to give you the details. You can also buy fluoridated bottled water and the amount of fluoride will appear on the label.

Many toothpastes contain fluoride.  Ask your dentist if you need a special toothpaste such as “PreviDent” which contains 1.1% sodium fluoride.  A rinse such as “ACT” which contains 0.05% sodium fluoride may be enough.  Remember always check with your health care professional as they will guide you to the correct balance.

A Daily Vitamin Promotes Healthy Teeth

A balanced, nutritious diet and a one a day multi vitamin and mineral supplement can go a long way to ensuring excellent dental health. Every step you take to build a healthy body will also benefit your teeth. Here are a few of the vitamins and minerals that benefit the teeth:

• Calcium - Calcium is an essential ingredient for building healthy strong teeth and bones. In fact, 99% of the calcium in our bodies is found in these two places. Making sure to maintain the proper amount of calcium in your diet will also reduce the risk of osteoporosis and aid in muscle contraction. Following are the general dosage guidelines.

Children ages 4 years to 10 years 800 mg Adolescence through adult 800 mg to 1200 mg

You may be able to meet your body's need for calcium through a diet that includes foods rich in calcium. These include milk, cheese, yogurt, tofu and others. A calcium supplement will take care of the rest. Always look for a calcium supplement that contains magnesium, zinc and D.

• Vitamin D - Vitamin D helps your body absorb calcium so it's important to get enough Vitamin D when taking calcium. The sunlight is responsible for providing some, if not all of our Vitamin D needs, but it can also be found in fatty fish, fish oils and milk. In the United States is fortified with Vitamin D.
• Magnesium and Zinc - These two minerals help in bone formation. Magnesium is found in black beans, spinach, nuts, tofu and other foods. Zinc can be found in almonds, bananas, cashews, kidney beans, kiwi, and many other nutritious foods.
• Vitamin C - If you are not getting enough vitamin C in your diet you may be prone to bleeding gums, bruising and hair loss. A deficiency can also lead to puffy, irritated gums, known as gingivitis, and ultimately periodontal disease. A healthy diet that is naturally rich in vitamin C will include vegetables such as red and green bell peppers, broccoli, brussel sprouts, cauliflower, cabbage, citrus fruits and nuts. One ounce of almonds contains 75 mg of vitamin C and one ounce of macadamia nuts contains 24 mg of vitamin C.

A Special Note Regarding Vitamins

Taking all of your vitamins at the same time WILL NOT produce the same results.  It is important to separate your multiple vitamin from your calcium vitamin.  Take one in the morning the other in the evening.  Otherwise your body will become overloaded and excrete them as waste.

A Word About Natural Sugars

Fruit and healthy carbohydrates are an important part of any healthy diet, but a word of caution is warranted. Fruit, while generally a good food choice does have an abundance of natural sugar. Carbohydrates also break down into sugar when they are ingested. Even natural sugar is problematic for a person's overall health and the health of their teeth. By using the "glycemic Index" ranking of fruits and carbohydrates you can make better choices. The glycemic index ranks foods as to how they affect our blood sugar levels. For example, apples, strawberries, blueberries, peaches and nectarines rank low on the glycemic index and are therefore excellent fruit choices. The carbohydrates that fall into this category are whole grains, stone ground flour and sourdough. Cereals that are made from oats, barley and bran are good choices. Fruit juices, on the other hand, are at the higher end of the glycemic index and should be avoided or diluted with water.

The Effects Of Acid

Lemon and lime are very low on the glycemic index but they contain high levels of acid which are not good for our teeth. A high acid diet can cause dental erosion or loss of enamel from the teeth making them vulnerable to decay. Avoid sucking on a lemon, lime or orange slices. Instead, squeeze the juice from the fruit.

All soft drinks are very hard on our teeth for several reasons. In addition to the sugar, many carbonated beverages contain citric acid or acetic acid that actually dissolves the teeth. Perhaps you have heard that when a tooth is placed in a glass of coke and left for a period of time it dissolves completely. This is not a myth. This is true. Combined with the carbonation, soda creates microscopic pits in our teeth that lead to decay.

Green Tea & Water

When looking for something to replace soda, green tea and water are two terrific options. Green tea is not only good for our teeth; it's good for our overall health. Green tea has been shown to reduce bacteria in the mouth and bacteria is what turns sugar into plaque. Green tea is rich in catechin polyphennols and antioxidant plant compounds that prevent the plaque from adhering to the teeth. Furthermore, some green teas contains fluoride from the leaves and when steeped in fluoride rich water a perfect beverage is created to protect tooth enamel.

Drinking sufficient water is essential to overall health and the health of our teeth. Keeping the body well hydrated helps stimulate saliva and saliva is necessary for neutralizing cavity causing bacteria. To determine how much water you need solve the following equation:

Keep in mind that if you exercise you will need to increase this amount by 8 ounces or more and for every cup of coffee you drink, drink an additional cup of water. Coffee acts as a diuretic and draws fluid from your body.

Exercise & Stress

Increasing exercise and decreasing stress are both beneficial to overall health and the health of our teeth. Additional stress may cause grinding and clenching of the jaw. Fortunately, exercise does help our bodies cope more effectively with stress, so by establishing a regular exercise routine, you can kill two birds with one stone. Just remember to keep up your fluids and avoid fancy electrolyte beverages that are packed with sugar and carbohydrates. If you do drink them be sure and rinse with water to keep the sugar from sticking to your teeth.

Snacks

Every time food that contains sugar touches our teeth they are under attack by acids for twenty minutes or more. Therefore, either avoid snacks such as potato chips, candy, fruit roll ups and the like, or brush and floss after eating.

Replace unhealthy snacks with crispy raw vegetables, such as celery and carrots. Apples are the perfect snack when you can't brush and floss. Crunchy foods such as those just mentioned stimulate saliva, massage the gums and clean the teeth. Other nutritious snacks include cheese, yogurt, fruit and nuts.

A Few More Tips

• Moderation is Key - Do not drive yourself crazy trying to be perfect. It will only raise your stress level. Remember even small changes can make a big difference in your health and the health of your teeth.
• Use a Fluoride Toothpaste that contains the American Dental Association Seal of Acceptance.
• Carry a toothbrush and floss with you whenever possible and brush after every meal and snack.
• Drink plenty of water to stay properly hydrated and rinse your mouth after eating if you cannot brush.
• Visit your favorite dentist for regular checkups. It's the best way to ward off serious problems and catch things early when they're easy to fix.

Thank you for reading about how some simple steps can help you be on your way to healthier teeth and a whiter smile.

Yours in better dental health,

Sonja Garden DDS

www.sonjagardendds.com