Our diets have an important influence on our oral health, but did you know your eating habits matter just as much as what you eat? Here are 10 nifty nutrition habits that will keep your teeth and gums happy and healthy!
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Hit your calcium RDA
Calcium is a mineral that’s essential for healthy and strong teeth, bones and nails. It helps to generate new cells, strengthen existing ones and repair cell damage. Hitting your recommended daily allowance of calcium will help to reduce your risk of dental damage and keep your enamel strong. Good sources of calcium include leafy greens and dairy products such as milk and yoghurt. The RDA for adults is around 800mg.
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Stop snacking
Many of us admit to grazing throughout the day, but this can result in peaks and troughs in our blood sugar levels, not to mention energy dips and an increased risk of dental health dilemmas. When we eat, bacteria in our mouths release acids that soften the enamel so if we continue to eat throughout the day, the enamel is constantly softened and doesn’t have the chance to toughen up again. Try sticking to main meals and if you do get hungry in between, avoid anything sugary or acidic like sweets, as these can lead to erosion and tooth decay.
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Wait before you brush
You might think that the sooner you brush your teeth after eating, the better, but brushing immediately after food can actually do more harm than good. If you brush after eating, your enamel will still be soft and brushing can damage it in this state. Ideally, it’s best to wait around an hour before you clean your teeth.
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Get your 5 a day
Fruits and veggies are bursting with nutrients and dentists such as those at Sparkle Dental Boutique will tell you they have bountiful benefits for your oral health. Aim for five portions of fruit and veg every day. They are often included in diluted juices, soups, smoothies and sauces. It’s best to go for a range of colours and flavours to make your meals enjoyable and full of vitamins and minerals.
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Drink plenty of water
Water plays a number of important roles within the body and drinking enough of it helps to reduce your risk of dental problems such as decay and dry mouth. Not only does water help to dilute acids in the mouth, it also rinses away food debris, therefore reducing the risk of plaque formation. Drinking water also helps to prevent dehydration, so you won’t feel tired and achy during the day.
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Chew sugar-free gum
As well as getting rid of unpleasant tastes in your mouth, chewing gum also helps to stimulate saliva production to neutralise acids and decrease the risk of enamel wear. Sugar-free gum also helps to wash away any remaining bits of food before they combine with bacteria and saliva to form plaque. Chewing gum is especially beneficial immediately after eating a meal as it won’t damage your enamel as immediate tooth brushing would.
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Moderate your sugar intake
You don’t need to constantly have an eye on the news to know there’s a lot of information out there about the dangers of sugar consumption. Sugar carries a risk of cavities and tooth decay and can also contribute to general health problems like obesity and diabetes. If you do enjoy a sugary treat from time to time, try to eat them with a main meal rather than between meals and wait at least 60 minutes to brush your teeth afterwards. Not sure how much sugar you consume on the daily? Try using an app or keeping a food diary to help you moderate.
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Drink in moderation
Many of us enjoy a tipple from time to time but drinking more than the RDA can contribute to health problems. Alcohol is a major risk factor for mouth cancer and many alcoholic drinks contain sugar and acids, increasing tooth decay risk. It might sound a bit boring, but try to alternate each drink with a glass of water and avoid alcopops, fruit cider and sugary mixers if possible. Your teeth will be grateful!
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Eat strawberries
Summer may be over, but there’s still a reason to stock up on strawberries! Strawberries are not just a delicious juicy fruit – they also have benefits for your oral health and your smile. Strawberries are bursting with vitamin C, which is good for your gums and immune system. The added bonus is that the abrasive skin actually whitens teeth to give your smile a natural sparkle.
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Cut down on coffee
Lots of us rely on a caffeine boost to start the day, but too much coffee can increase the risk of health problems such as heart palpitations as well as contributing to stained teeth. Coffee contains tannin, which causes tooth discolouration and many coffee chains also sell flavoured versions that are laden with sugar. In some cases, a hot drink can contain the same amount of sugar as a handful of cookies or slice of cake. Try to stick to one or two coffees a day and avoid sugary syrups if you can. Drinking a glass of water afterwards will reduce your risk of discolouration.