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How can I make my teeth strong?
How can I make my teeth strong?
Taking care of your teeth isn’t just child’s play — you can continue to strengthen our smiles all through adulthood. The key to keeping your teeth strong? Pay attention to the outer surface, called the enamel, which protects your teeth from decay. Of course, regular brushing and flossing are very important, but diet and certain health conditions can have an impact on tooth health and strength, too.
If you’re wondering how to restore tooth enamel or looking for ways to rebuild enamel on your teeth, you might be out of luck. Enamel is the hardest material in the body, but it’s not living tissue. Once enamel is lost, cracked or chipped, it can’t be repaired. The good news is, your enamel can be made stronger. Simply follow our five tips for protecting your teeth.
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Avoid Foods That Harm Your Teeth
Most of us learn in childhood that candy and other sweets are bad for our teeth. That’s because sugar feeds bacteria that create acid that harms tooth enamel. Starchy foods, like chips and soft bread, can get stuck between your teeth and convert to sugar, feeding the same bacteria. Sour candy combines sugar with citric acid, which puts the enamel at even greater risk. You can check the American Dental Association’s MouthHealthy guidelines for some surprising other foods can damage your teeth.
Eat More Enamel-Strengthening Foods
Tooth enamel is made from minerals like calcium that also help make your bones stronger. High-calcium foods both neutralize the acid that harms enamel and can help add minerals back into tooth surfaces. As the Academy of Nutrition and Dietetics suggests, dairy products are a great calcium source, but many vegetables also are calcium-rich. Soybeans in edamame and tofu, broccoli rabe, kale and other leafy greens are leading non-dairy options for adding calcium to your diet.
And don’t forget to drink plenty of water. Water helps boost your saliva levels, and saliva is how calcium transfers to your teeth.
Practice Proper Brushing
Technique is important to make the most out of tooth-brushing. First, the Mayo Clinic recommends you wait at least a half-hour after eating sweets or citrus, so you aren’t simply grinding acid into your teeth. The American Dental Association recommends choosing toothpaste with fluoride, which helps teeth resist acid from foods and bacteria. Use a soft-bristle brush at about a 45-degree angle, and don’t brush too forcefully so you don’t damage your gums.
Stop the Grind
Chronic teeth grinding can fracture, chip and loosen teeth, and can even lead to losing teeth entirely. If you grind your teeth at night, you might not notice the problem right away. Possible solutions include a fitted mouth guard you can wear when you sleep. If stress is a cause, muscle relaxants or an exercise plan might help. Talk to your dentist as soon as you notice this issue to prevent further tooth damage.
Don’t Forget Your Dental Checkups
See your dentist every six months for a regular cleaning and checkup to catch dental problems before they cause real damage. Also, during these exams you can get answers to any questions you have about brushing, flossing and the right diet decisions to ensure your teeth stay strong.
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The Best and Worst Foods for Your Teeth
The Best and Worst Foods for Your Teeth
If you are what you eat, that's even more true for your teeth and gums. When you drink and eat starchy or sugary foods, you're not only feeding yourself. You're also feeding the germs (bacteria) that can cause tooth decay and gum disease in your mouth. Plaque is a thin, invisible, sticky film of bacteria and other materials. It covers all the surfaces of all your teeth. When sugars or starches in your mouth come in contact with plaque, acids form. These acids can attack your teeth for 20 minutes or longer after you finish eating. Repeated attacks can break down the hard enamel on the surface of teeth. This leads to tooth decay. The bacteria in plaque also triggers an inflammatory response. This causes the breakdown of the gums, bone, and other supporting structures of your teeth.
Some foods invite tooth decay. Other foods help fight plaque buildup. Here are some foods to seek out and some to stay away from.
The good ones
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. About 20 minutes 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 ones
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, caramels, and cough drops that have refined sugar. The effects of chocolate on preventing cavities has been widely promoted (largely by studies funded by the candy industry). This has not been totally proven. But 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 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.
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