W DENTISTRY
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THE ‘D’ WORD
BY RICHARD GIBSON
RICHARD GIBSON
Richard Gibson, Principal of Wallasey Orthodontics and Consultant
to Liverpool University Dental Hospital talks to us about dental hygiene.
Last month I extoled the virtues of a consistent and methodical
oral hygiene regime for maintaining dental health. Of equal
importance, is the fuel you’re putting in to your body, its effect
on your teeth and their ability to cope with it.
The teeth are continually bathed in saliva which lubricates, but
also acts as a medium for storing minerals and maintaining the
natural balance (pH) of the mouth. When acid is introduced
to the mouth, either through food and drinks or via the
breakdown of sugars by plaque bacteria, the natural balance is
disturbed and this has a direct effect on the teeth. The crucial
minerals contained in the surface layer (enamel) are removed
(demineralisation) and deposited in the saliva leaving the tooth
softer and more vulnerable to further damage. However, this
is a dynamic two-way process and if left these minerals can
reintegrate into the enamel (re-mineralisation) – given sufficient
time. This is one of the main reasons we recommend that people
don’t brush straight after food – as although you are placing
fluoride around the teeth the mechanical process removes the
minerals. The balance between demin and remin is critical as if
it tips in favour of demin then cavities start to appear.
This occurs every time you eat – so if you’re constantly snacking
on sugary foods or drinks then you are putting your teeth under
huge pressure and are much more likely to develop new holes!
So how does this information help us with our diets? Well it
just so happens that the biggest challenge to our teeth (refined
sugars) pose a massive challenge to our general well-being, with
consumption being directly linked to obesity – which in turn
massively impacts on diabetes, blood pressure, heart disease and
some cancers. In an ideal world, we would look to eliminate the
added refined sugars present in so many foods and drinks, but
in the meantime limiting them to meals is a pretty good start.
Looking at drinks first - outside of mealtimes they should be
sugar and acid (fizzy) free with water, milk or tea and coffee being
the best. Hydration is king and just upping your water intake on
its own can have a dramatic impact on your skin, bowels and
levels of fatigue. If you are having fizzy or fruit juices with meals
70 wirrallife.com
then using straw at least limits the effect on the teeth as long as
you’re not gargling it!
When it comes to snacks and hunger pangs – many of us confuse
thirst as hunger. The first thing I do when I feel hungry is to
have a glass of water, as sitting in heated offices and surgeries
really dries you out. If it persists then look at a sugar free option
ideally with a higher protein content as this will keep you fuller
for longer – nuts, seeds are great for this. If you are having more
carbohydrate based snacks then consider following them with
some sugar free gum or a small block of cheese – both of which
help to raise the pH level of your mouth back to normal much
more quickly.
From a metabolism point of view, your body works best being
fed at regular intervals and does require a combination of food
groups including carbohydrates, proteins, fats, vitamins and
minerals. Ideally, this would be spread over no more 5 food
intakes a day - 3 main meals plus 2 sugar free snacks.
Top toothy tips:
• Keep sugar containing foods to mealtimes – not snacks
(food or drink)
• Drink water, milk or sugar-free tea and coffee outside of
mealtimes
• If drinking acidic (fizzy) or sugary drinks use a straw
• Follow sugar intakes with sugar-free gum or a piece of cheese
• Avoid eating or drinking (except water) an hour prior to bed
Simple snack ideas:
• Small handful of nuts
• Chopped vegetables and hummus
• Cottage cheese and crackers
• Natural yogurt and fruit
• Hard boiled eggs
I personally avoid the “D” word because your diet is a way of life
and should work for you rather than ruling you. Happy eating!