Nutrition and oral health go hand-in-hand. Nutrition and oral health have a bidirectional relationship. Bidirectional means that something functions in two directions, meaning diet and nutrition affect the health of the tissues in the mouth and the health of the mouth affects the nutrients consumed. It’s very difficult to have great overall health, but poor oral health and vice versa.
A healthy lifestyle and healthy mouth are a result of many micro-decisions we make every single day, and habits are hard to change. But being aware of those decisions and how they contribute to a bigger outcome is important. We know it is hard! We suggest that you start with your diet. Diet is key to succeeding in both your oral health and overall health. Consuming too many sugar-filled sodas, sweetened fruit drinks, non-nutritious snacks such as candy and cookies, or any type of food with sugar can put you at risk for tooth decay. In addition, according to the American Dental Association (ADA) if your diet lacks certain nutrients, it may be more difficult for tissues in your mouth to resist infection. This may contribute to gum disease. Severe gum disease is a major cause of tooth loss in adults. Many researchers believe that the disease progresses faster and is potentially more severe in people with poor nutrition.
Having a well-balanced diet will help in preventing tooth decay and gum disease, but diets can be a challenge. The U.S. Department of Agriculture (USDA) has made it simpler for all of us. USDA has a new form of the original “Food Pyramid” we all grew up with, it’s called MyPlate. MyPlate focuses on starting simple and visually separates a single plate into the 5 essential food groups – fruits, vegetables, grains, protein foods and dairy – based on the daily recommended portion size. It is important to note that portion sizes depend on your age, sex, and level of physical activity. The benefits of healthy eating add up over time, bite by bite. It’s important to remember that small changes matter and the first step to a healthier nutritional and oral health lifestyle is through your diet.
Fruits
Focus on whole fruits. Any fruit or 100% fruit juice counts as part of the Fruit Group. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed. The amount of fruit you need to eat depends on age, sex, and level of physical activity. The amount each person needs can vary between 1 and 2 cups each day.
Vegetables
Vary your veggies. Any vegetable or 100% vegetable juice counts as a member of the Vegetable Group. Vegetables may be raw or cooked; fresh, frozen, canned, or dried/dehydrated; and may be whole, cut-up, or mashed. Based on their nutrient content, vegetables are organized into 5 subgroups: dark green; red and orange; beans, peas, and lentils; starchy; and other vegetables. The amount each person needs can vary between 1 and 3 cups each day.
Grains
Make half your grains whole grains. Any food made from wheat, rice, oats, cornmeal, barley, or another cereal grain is a grain product. Bread, pasta, breakfast cereals, grits, and tortillas are examples of grain products. Foods such as popcorn, rice, and oatmeal are also included in the Grains Group. Grains are divided into 2 subgroups: Whole Grains and Refined Grains. Whole grains contain the entire grain kernel ― the bran, germ, and endosperm. Examples of whole grains include whole-wheat flour, bulgur (cracked wheat), oatmeal, whole cornmeal, and brown rice. Refined grains have been milled, a process that removes the bran and germ. This is done to give grains a finer texture and improve their shelf life, but it also removes dietary fiber, iron, and many B vitamins. Some examples of refined grain products are white flour, de-germed cornmeal, white bread, and white rice. Most refined grains are enriched. This means certain B vitamins (thiamin, riboflavin, niacin, folic acid) and iron are added back after processing. Fiber is not added back to enriched grains. Check the ingredient list on refined grain products to make sure that the word “enriched” is included in the grain name. Some food products are made from mixtures of whole grains and refined grains. The amount each person needs can vary between 3 and 8 ounce-equivalents each day.
Protein Foods
Vary your protein routine. All foods made from seafood; meat, poultry, and eggs; beans, peas, and lentils; and nuts, seeds, and soy products are considered part of the Protein Foods Group. Beans, peas, and lentils are also part of the Vegetable Group. Select a variety of protein foods to improve nutrient intake and health benefits, including at least 8 ounces of cooked seafood per week. Young children need less, depending on their age and calorie needs. The advice to consume seafood does not apply to vegetarians. Vegetarian options in the Protein Foods Group include beans, peas, and lentils, processed soy products, and nuts and seeds. Meat and poultry choices should be lean or low-fat. The amount each person needs can vary between 2 and 6½ ounce-equivalents each day.
Dairy
Move to low-fat or fat-free dairy milk or yogurt (or lactose-free dairy or fortified soy versions). The Dairy Group includes milk, yogurt, cheese, lactose-free milk and fortified soy milk and yogurt. It does not include foods made from milk that have little calcium and a high fat content, such as cream cheese, sour cream, cream, and butter. About 90% of Americans do not get enough dairy, therefore most individuals would benefit by increasing intake of fat-free or low-fat dairy, whether from milk (including lactose-free milk), yogurt, and cheese, or from fortified soy milk or yogurt. The amount of dairy foods you need each day depends on your age and can vary between 1 ½ to 2 cups for toddlers, 2 ½ cups for children under 10 and 3 cups for older children through adults.
For more detailed dietary recommendations for children and adults based on their levels of physical activity visit ChooseMyPlate.gov. The USDA has a number of resources including videos, downloadable print materials, and a tool kit that includes a personalized plan calculator, an app and quizzes that can help you improve your nutrition and oral health by starting small and simple. Remember change happens one day at a time, one bite at a time.
Don’t forget that brushing twice a day for two minutes, flossing daily and visiting your dentist regularly (at least every 6 months) also contributes to good oral and overall health. If you haven’t been to the dentist in a while, make sure to schedule an appointment with Roseman Dental today. We can help get your oral health back on track at the same time you’re working on your nutritional health.
National Nutrition Month® is an annual campaign created by the Academy of Nutrition and Dietetics. During the month of March, everyone is invited to learn about making informed food choices and developing healthful eating and physical activity habits. This year’s theme is “Personalize Your Plate.” There is no one-size-fits-all approach to nutrition and health. We are all unique with different bodies, goals, backgrounds and tastes! And a Registered Dietitian Nutritionist can tailor a healthful eating plan that is as special as you are.
Each week individuals and families are challenged to focus on different aspects of their nutrition.
Week One: Eat a variety of nutritious foods every day!
Include healthful foods from all food groups.
Hydrate healthfully.
Learn how to read Nutrition Facts Panels.
Avoid distractions while eating.
Take time to enjoy your food.
Week Two: Plan your meals each week!
Use a grocery list to shop for healthful foods.
Be menu-savvy when dining out.
Choose healthful eating at school and at work.
Plan healthful eating while traveling.
Week Three: Learn skills to create tasty meals!
Keep healthful ingredients on hand.
Practice proper home food safety.
Share meals together as a family when possible.
Reduce food waste.
Try new flavors and foods.
Week Four: Consult a Registered Dietitian Nutritionist (RDN)!
Ask your doctor for a referral to an RDN.
Receive personalized nutrition advice to meet your goals.
Meet RDNs in a variety of settings throughout the community.
Find an RDN who is specialized to serve your unique needs.
Thrive through the transformative power of food and nutrition.
It is important to make nutrition a priority, but it can be hard to know where to start. The Academy of Nutrition and Dietetics has a vast resource library full of helpful handouts, activity sheets and videos focused on areas that include weight loss, planning and prepping of meals, nutrition, exercise and more. To view the full video library, click here.
Below you will find a list of helpful downloadable handouts and activity sheets to get you and your family started down the right path to a healthy nutritional lifestyle.
Having a healthy mouth is also part of living a healthy nutritional lifestyle. To make sure your teeth are in tip-top-shape, schedule your 6-month dental checkup today with Roseman Dental!
Gum disease is caused by repeated attacks of the bacteria that live in dental plaque. Plaque is what builds up on our teeth after bacteria mix with sugars from the food we eat. The bacteria release acids and cause a sticky film to form. This layer can harden over time if we do not brush or floss at appropriate times. If plaque is left unattended for extended periods of time, it can start to degrade enamel, the outer layer of the tooth.
What Causes Gum Disease?
Some factors that cause gum disease are poor oral hygiene, a high sugar diet, frequent alcohol consumption, long-term tobacco use, diabetes mellitus, cancer, fluctuating hormone levels, and some others. There are three stages of gum disease – gingivitis, periodontitis, and advanced periodontitis.
What is Gingivitis?
Gingivitis is a type of gum disease where some presence of inflammation, redness, swelling, and bleeding occur, especially during brushing and flossing. The most common cause of gingivitis is poor oral hygiene which can lead to an accumulation of plaque. Gingivitis, however, can be reversed by maintaining a frequent routine of brushing at least twice a day and flossing daily.
What is Periodontitis?
Periodontitis is the intermediate stage of gum disease. In this stage, supportive bone and cartilage tissue deteriorate. Additionally, gum pockets start to develop, and plaque begins to deposit in the pockets below the gum line. To maintain the health of gum tissues in this stage, periodontal treatment such as scaling, and root planning are necessary to remove the plaque from deep pockets under the gum line.
What is Advanced Periodontitis?
If periodontitis is not maintained, it can progress to advanced periodontitis. In this stage, more bone is destroyed and cannot be reversed. Teeth may even be lost or shifted out of place. There are more aggressive forms of treatments which need to be done in this stage; without periodontal treatment, the teeth will likely require extraction. One of the treatment options for advanced periodontitis is flap surgery where the pocket size is reduced to maintain healthy gum tissue. Another treatment that can be done is bone grafting which prevents tooth loss by helping hold the tooth in place. The bone graft can be synthetic or may be composed of small fragments of the patient’s bone.
How can I Reduce my Chances of Gum Disease?
To prevent or reduce your chances of gum disease, you can incorporate the following measures in your lifestyle:
Brush your teeth at least twice a day
Use a soft bristled toothbrush or an electric toothbrush – they’re more effective at removing plaque
Floss every day
Use a mouth wash to help reduce the accumulation of bacteria and plaque eventually
Schedule regular dental cleanings with your dentist – every six months (twice a year)
Gum disease can often lead to severe problems. The preventative measures listed above are ample ways of preventing gum disease. While maintaining a frequent oral hygiene routine is important, it’s extremely important to visit your dentist for regular cleanings every six months (twice a year). The cleanings provided by your dentist will help remove any remaining bacteria or plaque – leaving you with a healthy, bright smile!
For affordable, high-quality dental care in Henderson, Nevada or South Jordan, Utah contact Roseman Dental and Orthodontics.
Tanisha Khurana DMD Candidate Class of 2023
Roseman University College of Dental Medicine
ASDA Chapter Fundraising Chair
Pediatric Club Outreach Coordinator
Whether you know it or not, your mouth and heart are linked. Your heart – an organ about the size of a fist – pumps blood through your body. Your mouth – made up of numerous components, including your teeth – shares the bloodstream with your heart. Therefore, your oral hygiene could directly affect your heart health.
Can my Oral Health Affect my Heart?
Our mouths are loaded with bacteria—some good, and some harmful. Without proper oral hygiene, the harmful types of bacteria can cause cavities, gingivitis, and periodontal (gum) disease. Gum disease is a chronic inflammatory disease that affects the gum tissue and bone supporting the teeth. If left untreated, harmful bacteria in the mouth could enter your bloodstream through inflamed gums and cause additional issues—such as heart disease.
Numerous studies have linked poor oral health to heart disease. Although expects can’t yet agree if there is a direct connection between gum disease and heart disease, there are several indications they may be linked due to the inflammatory properties of both diseases. In fact, those with gum disease are almost 50 percent more likely to have a heart attack, according to the American Heart Association.
Am I at Risk for Heart Disease?
According to the Centers for Disease Control and Prevention (CDC), heart disease is the leading cause of death in the United States. About 1 in every 4 Americans die from heart disease each year. Knowing these facts along with the risks can help you identify if you’re at risk for heart disease.
Key risk factors include high blood pressure, high cholesterol, and smoking. There are also several medical conditions and lifestyle choices that can put you at risk, including:
Diabetes
Overweight and obesity
Unhealthy diet
Physical inactivity
Excessive alcohol use
While scientific evidence hasn’t yet proven a cause-effect relationship between oral health and heart disease, researchers have uncovered oral bacteria within the fatty deposits of people with atherosclerosis – a disease in which plaque builds up in the arteries. Left untreated, the deposits have the potential to narrow arteries or break loose and clog them – causing a heart attack or stroke.
What are the Symptoms and Warning Signs of Gum Disease?
According to the American Academy of Periodontology, over half of American adults suffer from gum disease. Research has shown that gum disease is associated with other chronic inflammatory diseases—such as diabetes and cardiovascular diseases. Therefore, it’s important to know the symptoms and warning signs.
Red, swollen, or tender gums
Bleeding while brushing, flossing, or eating hard food
Receding gums
Loose or separating teeth
Persistent bad breath
Pus between gums and teeth
Sores in your mouth
How Do I Protect Against Gum Disease?
Although more than 80 percent of American adults have some form of gum disease, it is preventable. It’s important to have a good oral hygiene routine. Adding these habits to your routine can really make a difference.
Brush your teeth and tongue twice a day
Floss at least once a day
Swish with mouthwash
See your dentist every six months for a checkup and cleaning
Minimize sugary beverages
Eat a well-balanced diet
Make the Connection Last
While they might not be directly connected, your heart and mouth rely on each other a great deal. Both your heart and mouth love when you practice good oral hygiene and eliminate risk factors. Removing harmful bacteria from your mouth ensures it won’t slip into your bloodstream and affect your heart. In addition, show your mouth and heart some extra love by reducing risk factors – quit smoking, increase intake of fruits and veggies, control your blood pressure, and eat low-sugar foods and drinks.
It’s important to stay up to date with your dental exams to ensure your oral health is in tip-top shape. If it’s been a while since you visited the dentist or you’re experiencing any of the symptoms or warning signs discussed in this article contact Roseman Dental to schedule a dental exam.
