A way to keep an healthy diet

HEALTHY DIET

A HEALTHY DIET IS THE FIRST STEP IN ORAL HEALTH.

A simple realization in my seven-year-old daughter over cake and ice cream at a birthday celebration became a family catchphrase and tooth brushing practice. She told us she was wearing "sweaters" on her teeth. Maybe if she brushed her teeth, they'd go away. When we saw "sweaters" on our teeth, we knew it was time to brush.

Plaque-forming bacteria produce a sticky biofilm on the teeth as they thrive on the sugar and starch coating the tooth surface and in between teeth, giving the sensation of a "sweater." Within 20 minutes of eating, the bacteria become active. If plaque-forming bacteria are not removed by brushing, acid is produced, which destroys enamel. If you don't wash your teeth regularly, you'll develop cavities. Missing a brushing every now and then isn't normally a problem, especially if you practice proper dental hygiene, but a long-term habit of not brushing or seeing your dentist is.

Plaque hardens into tartar, also known as calculus, which accumulates on teeth and along the gum line, irritating gum tissue and causing gingivitis. Tartar is impossible to brush away, necessitating a trip to the dentist for a cleaning.

Untreated gingivitis leads to periodontal disease (periodontitis), a more serious inflammation that leads to pockets between the gums and teeth. More plaque, tartar, and bacteria accumulate in these pockets, causing inflammation and tissue and bone loss, as well as tooth loss. Fortunately, improved oral health care has reduced the number of people who lose their teeth due to decay and gum disease in recent years.

The maintenance of good physical health is a powerful reason to maintain good dental health. Inflammation of the mouth is a complicated process that has the potential to boost blood sugar (glucose) levels in diabetics, making blood sugar control even more difficult. Brushing your teeth twice a day with a fluoride toothpaste and flossing daily are recommended by the American Diabetes Association and the American Dental Association, respectively. Make an appointment with your dentist at least twice a year to have your teeth and gums checked and cleaned. Diabetes patients are also at a higher risk of heart disease. The inflammatory process can cause plaque to build in the arteries and place a strain on your immune system.

Due to many chronic medical problems, those over the age of 75 are at a higher risk for poor dental health. Some of the treatments they're taking may create "dry mouth," which promotes bacterial development. Eating might be difficult due to a sore mouth or ill-fitting dentures, resulting in inadequate nutrition. Physical limitations may make it difficult for a person to maintain adequate self-oral health care, such as brushing their teeth. Assisting that person with dental health care improves their overall health.

Starting in childhood and continuing throughout adulthood, a nutritious diet promotes good oral health.

Avoid sugar-sweetened beverages, including sugar in coffee, because they retain a steady flow of sugar across your teeth, same as sucking on hard or sticky candy, sweets in general, and sticky dry fruit like raisins.

Bottle-fed infants should not be sent to bed with a bottle because milk sugar encourages bacterial activity, which can destroy the baby's first teeth.

Grain, vegetable, fruit, protein, and low-fat dairy products should all be part of a well-balanced diet. These foods offer vitamins and minerals that support strong teeth, bones, and gum tissue, such as calcium, potassium, phosphorus, and vitamins A, C, D, and K.

Look for "added sugar" on food labels. Sugar is added to food on a regular basis, which may surprise you.

Instead of consuming sweet snacks and desserts throughout the day or when your toothbrush isn't available, save them right before brushing.

It's not a good idea to chew gum that contains sugar. Try xylitol-sweetened sugar-free gum. Xylitol does not create cavities, but it does enhance salivary flow, which is good for your teeth.

Idea for a Healthy Snack

Combine fresh or frozen berries in a dish of sugar-free yogurt. Add a pinch of Stevia or Splenda to sweeten. To add a little crunch, sprinkle chopped nuts on top.

Take a bite out of an apple or a piece of fruit. Despite the fact that fruit contains the sugar fructose, it is less likely than table sugar to encourage bacterial activity.

Mimi Cunningham is an Eagle, Idaho-based dietitian and nutritionist. Her area of expertise in nutrition is diabetes education and management. She enjoys writing about how to enjoy healthy dining while also improving one's health. She is a member of the Idaho Foodbank's board of directors, where she works to combat food insecurity as a barrier to good health for Idaho's children and adults.