Save your
smile, boost your health
Not only will a
radiant smile make you look younger, a healthy mouth is also a good indicator
of overall well-being.
We
subconsciously connect a dull smile with age—enamel wears over time, darkening
our teeth. A bright smile, on the other hand, gives the impression of
good health and youth. One quick anti-aging beauty tip: Cut back on
teeth-staining habits such as drinking coffee and red wine and smoking
cigarettes.
But oral health
habits are much more than skin-deep. Every day, it seems like another new study
links oral health problems to other big health issues such as heart disease,
premature birth, and erectile dysfunction. Of course, taking care of your
chompers starts with daily brushing and flossing and regular dentist
checkups—something we're not all so diligent about. About 17% of adults admit
to never flossing, according to one report, and about 25% of adults ages 35 to
59 have untreated tooth decay. But even if you're a dentist's dream patient,
there are other surprising habits to start—and to skip—for a prettier,
healthier smile. Here, 10 simple steps to try today.
1. Limit carbs
to mealtimes
Even
not-so-sweet treats—like a handful of potato chips or a whole wheat roll—can be
as damaging to your teeth and gums as a double-fudge brownie, if you're not
careful.
That's because
all carbohydrates break down into simple sugars, which are ultimately converted
by bacteria in the mouth into plaque, a sticky residue that is the primary
trigger of gum disease and cavities. Carb-based foods such as breads and
crackers tend to have a chewy, adhesive texture, making it easier for them to
get caught between teeth or under the gum line, where bacteria can then
accumulate.
Smile Rx: Have carbs at
mealtimes rather than as a snack: When you eat a larger amount of food, you
produce more saliva, which helps wash food particles away.
2. Don't drink
and brush
Here's one time
when you shouldn't clean your teeth...
Right after you
drink a soda or other acidic beverage. Acid in the drink, combined with the
abrasive action of brushing, can erode your tooth enamel.
Smile Rx: To protect
your pearly whites against the caustic compounds in soda, sip water or chew gum
to activate acid-neutralizing saliva—then brush your teeth. It's also smart to
follow the same routine if you have chronic heartburn, which keeps your mouth
in an acidic state.
3. Increase
your C intake
Vitamin C is
the cement that holds all of your cells together.
So just as it's
vital for your skin, it's important for the health of your gum tissue. People
who consumed less than 60 mg per day of C (8 ounces of orange juice or one
orange contains more than 80 mg) were 25% more likely to have gum disease than
people who took in 180 mg or more, according to a study of more than 12,000 US
adults conducted at the State University of New York University at Buffalo.
Smile Rx: Add a daily
glass of OJ to your breakfast routine, and make sure your multi meets the RDA
for vitamin C.
4. Have tea
The
antioxidants are good for your gums.
Black and green
teas contain polyphenols, antioxidant plant compounds that prevent plaque from
adhering to your teeth and help reduce your chances of developing cavities and
gum disease. Tea also has potential for reducing bad breath because it inhibits
the growth of the bacteria that cause the odor. Many teas also contain fluoride
(from the leaves and the water it's steeped in), which helps protect tooth
enamel from decay and promotes healthy teeth.
Smile Rx: Steep a cup
every afternoon. Added bonus: a bit of caffeine for a postlunch perk.
5. Sip with a
straw
Soda junkies,
listen up!
Most sodas,
sports drinks, and juices contain acids, such as citric and phosphoric, that
can erode dental enamel—even if they're diet or sugar-free versions. Sipping
acidic drinks through a straw positioned toward the back of your mouth limits
their contact with your teeth and helps preserve the enamel, says a study in
the British Dental Journal.
Smile Rx: Stock up on
straws in your desk drawer at work and kitchen at home so you always have one
handy.
6. Boost
calcium consumption
The same way
the mineral makes for strong bones, it's also necessary to protect your pearly
whites.
People who get
at least 800 mg a day are less likely to develop severe gum disease, says a
study by the Buffalo researchers. The reason: About 99% of the calcium in your
body is in your bones and teeth. Dietary calcium—available in foods like
cheese, milk, and yogurt—strengthens the alveolar bone in the jaw, which helps
hold your teeth in place.
Smile Rx: The
recommended amount is 1,000 mg per day for women younger than 51 and 1,200 mg
for those older. A calcium supplement could do the trick, but you should aim to
get as much as you can from your diet. You get about 300 mg each from an
8-ounce glass of milk, a 6-ounce yogurt, or a 1.5- to 2-ounce serving of
cheese.
7. Swim smarter
It sounds
surprising, but dental researchers have found that excessively chlorinated pool
water can erode and stain tooth enamel.
If you're a
frequent swimmer, pack a toothbrush along with your towel when you take your
next dip. More chlorine in a pool may equal more protection against bacteria,
but overdoing it lowers the pool's pH level and makes it dangerously acidic.
Smile Rx: Brush your
teeth and use a fluoride rinse immediately after spending more than an hour in
the pool. If you're swimming a lot and have any tooth discomfort whatsoever,
check with your dentist.
8. Have an
apple a day
Yep, it helps
keep the dentist away too.
Crunchy foods,
including apples, celery, and carrots, act like little toothbrushes when you
chew them, and they actually help scrub away stubborn stains over time. The
cleansing effect on your teeth may be noticeable—if ever so slightly—especially
if you're a coffee drinker who wasn't eating apples every day to begin with. The
mildly acidic nature and astringent quality of apples, combined with their
rough, fiber-rich flesh, makes them the ideal food for cleansing and
brightening teeth.
Smile Rx: If you start
eating an apple a day as a between-meal snack and don't get the chance to brush
your teeth afterward, be sure to chase it with a glass of water to rinse away
the sugar, acid, and any plaque it may have removed from your enamel.
9. Smooch your
partner
From the
who-knew school of thought: Kissing your mate can also help safeguard your
grin.
Although you
enjoy a kiss for other reasons, it also increases saliva in your mouth, which
cleans your teeth of the bacteria that can cause cavities.
Smile Rx: Consider this
a healthy excuse to pucker up! But don't sweat it if you have no one to kiss.
Sugar-free gum with xylitol will also do the trick.
10. Go for
whole grains
Whole grains
are like dental insurance, suggests research from McMaster University, Canada.
Add this to the
laundry list of their benefits, which include keeping your heart healthy,
preventing diabetes, and more: Whole grains keep teeth healthier longer. Among
34,000 men studied for 14 years, those who ate at least three daily whole grain
servings were 23% less likely to suffer tooth-loosening gum inflammation
(periodontitis) than those averaging fewer than one. Eating more whole grains
helps stabilize blood sugar levels, which has been shown to reduce periodontitis in
diabetics.
Smile Rx: Swap white
rice and regular pasta for brown and whole wheat versions. Check labels to make
sure brown rice or whole grains are listed as the first ingredient.
