Healthy eating is important for your body and your teeth. It’s summer, and some of us are dieting and working on our beach bodies. And while healthy dieting can have positive long-term health effects including lowering cholesterol, the risk of stroke, diabetes, and heart attacks, and increasing energy, it’s crucial to keep your calorie intake balanced. Dentists and doctors alike recommend balanced diets.
Do you remember the food pyramid from your school days? Maybe you saw it hanging at the gym or at your physician’s office? Have you thought about it lately? First introduced in Sweden in 1974, it is a graphic representation (you guessed it, in pyramid form) of the variety of food you should aim to eat daily. Nowadays, the pyramid has been updated and you can learn more about healthy eating at www.myplate.gov. It breaks down how many fruits, vegetables, grains, protein and dairy are optimal.
Protein
An all-protein diet has been touted in recent years to help you stay “trim”, but too much protein could potentially create ill-effects on your dental health if not managed well.
The best sources of protein include lean meats, seafood, beans, soy, low-fat daily, eggs, nuts and seeds.
Foods, like nuts and meats are among those that leave debris behind when consumed. Bits of meat, nuts and seeds can all get stuck in your teeth and it’s important to address this as soon as possible after your snacks and meals. Adequately brushing and flossing your teeth after each meal (or at least twice a day) prevents cavities, gum disease, bad breath and more.
There are more health benefits in following a high-protein diet for a short period of time: instead of an all-protein diet, focus on an overall balanced diet including fruits, vegetables, dairy, and grains.
The Mayo Clinic shares, “For most healthy people, a high-protein diet generally doesn’t hurt when followed for a short time. Such diets may help with weight loss by making you feel fuller. But many health issues may happen if you follow a high-protein diet for a long time. And researchers are still studying the long-term risks of high-protein diets that limit carbohydrates (carbs).”
Adam Brown, DDS knows the summer months are often “go, go, go”, and just as you pack your hat and sunscreen, bring along your toothbrush, floss and mouthwash. Remember to bring these items along on vacation, your day at the pool, at the park, or at a Panthers game. At home, up your routine by adding a water flosser. These come in plug-in and battery-powered models.
A Reminder on Tooth Brushing
Recommendations from the American Dental Association (ADA): “Brush your teeth twice a day with a soft-bristled brush. The size and shape of your brush should fit your mouth allowing you to reach all areas easily. Replace your toothbrush every three or four months, or sooner if the bristles are frayed. A worn toothbrush won’t do a good job of cleaning your teeth.” Using ADA-accepted fluoride toothpaste, lean into this technique: “place your toothbrush at a 45-degree angle to the gums, gently move the brush back and forth in short (tooth-wide) strokes, brush the outer surfaces, the inner surfaces, and the chewing surfaces of the teeth, to clean the inside surfaces of the front teeth, tilt the brush vertically and make several up-and-down strokes.”
Other ways to keep your smile healthy and looking its best while consuming a lot of protein is to drink plenty of water, use mouthwash, floss well and chew sugar-free gum.
Water is important as it will aid in washing away food pieces after you eat and overall, staying hydrated is important for your health, even more so during the hot activity-filled summer months.
Flossing Doesn’t Need to Be “Fussy”: Five Steps
Just as brushing your teeth properly is important to dental health, so is flossing. Follow these steps for a flawless flossing experience (from the ADA):
- Break off about 18 inches of floss, wrapping most of it around one of your middle fingers. Wind the remaining floss around the same finger of the opposite hand. This finger will take up the floss as you move along.
- Hold the floss tightly between your thumbs and forefingers.
- Guide the floss between your teeth using a gentle, rubbing motion. Never snap the floss into the gums.
- When the floss reaches the gum line, curve it into a C shape against one tooth. Gently slide it into the space between the gum and the tooth.
- Hold the floss tightly against the tooth, slightly away from the gums. Gently rub the side of the tooth with an up-and-down motion, following the shape of the tooth. Repeat this method on the rest of your teeth, top and bottom. Don’t forget the back side of your last teeth (at the very back of your mouth.)
The Down Low of the Downside of Protein and Your Teeth
Protein rich foods may cause plaque and bad breath if those bits left behind from foods (meats and nuts in particular) are not cleaned out.
Protein rich foods may also create acid that can damage enamel, yet another reason to keep up a good dental cleaning routine.
It’s important to note that protein itself is not bad for your oral health (when practicing good dental hygiene), but the body produces high levels of acid when breaking down protein, which can cause toothy decay, gum disease and other oral health problems. High-protein foods are also high in fat, and that can cause acid reflux and heartburn for people who suffer from gastroesophageal reflux disease (GERD).
Before starting any diet, consult your physician.
Dr. Adam Brown and his team are committed to your dental health, but remember, what goes into your body can have an impact on your dental health.
Best and Worst Foods for Your Teeth
The University of Rochester shares this of the “good” and “bad” guys of the food world:
The good guys
Some suggested foods:
- Fiber-rich fruits and vegetables. Foods with fiber help keep your teeth and gums clean, says the American Dental Association (ADA). They also get saliva flowing. Next to good home dental care, this is your best natural defense against cavities and gum disease. After you eat something that has sugars or starches, your saliva begins to reduce the effects of the acids and enzymes attacking your teeth. Saliva contains traces of calcium and phosphate. So it also restores minerals to areas of teeth that have lost them from the bacterial acids.
- Cheese, milk, plain yogurt, and other dairy products. Cheese is another saliva maker. The calcium and phosphates in milk, cheese, and other dairy products, help put back minerals your teeth might have lost due to other foods. They also help rebuild tooth enamel.
- Green and black teas. These teas both contain polyphenols that interact with plaque bacteria. These substances either kill or hold back bacteria. This prevents bacteria from growing or making acid that attacks teeth. Depending on the type of water you use to brew your tea, a cup of tea can also be a source of fluoride.
- Sugarless chewing gum. This is another great saliva maker that removes food particles from your mouth.
- Foods with fluoride. Fluoridated drinking water, or any product you make with fluoridated water, helps your teeth. This includes powdered juices (as long as they don’t contain a lot of sugar) and dehydrated soups. Commercially prepared foods, such as poultry products, seafood, and powdered cereals, also can give fluoride.
The bad guys
Stay away from these:
- Sticky candies and sweets. If you eat sweets, go for those that clear out of your mouth quickly. So thumbs down for lollipops and caramels that have refined sugar. The ADA states that chocolate washes off the teeth more quickly than other candies. Dark chocolate (70% cacao) does have some health benefits. Some studies have shown chocolate is not as bad as other sugary treats.
- Starchy foods that can get stuck in your mouth. Soft breads and potato chips, for instance, can get trapped between your teeth.
- Carbonated soft drinks. These drinks are the leading source of added sugar among kids and teens. They are loaded with sugar. And most soft drinks have phosphoric and citric acids that wear away tooth enamel.
- Substances that dry out your mouth. These include alcohol and many medicines. If medicines are the cause, talk with your dental care provider about getting a fluoride rinse, or a fluoride gel for brushing your teeth.
Eat for a healthy mouth
The American Dental Association (ADA) offers these tips to help reduce the risk of tooth decay from the foods you eat:
- Eat sugary foods with meals. Your mouth makes more saliva during meals. This helps to reduce the effect of acid production and to rinse pieces of food from the mouth.
- Limit between-meal snacks. If you crave a snack, choose something nutritious. Think about chewing sugarless gum afterward to increase saliva flow and wash out food and acid.
- Drink more water. Fluoridated water can help prevent tooth decay. If you choose bottled water, check the label for the fluoride content.
- Brush your teeth twice a day.
- Floss once a day.
As always, the Adam Brown, DDS team is available to answer your questions and care for your dental health.