How To Strengthen Your Teeth
Strong teeth are one of the essential considerations in good oral care, and protecting them is vital to excellent long-term general health. Weak teeth leave you susceptible to tooth problems like chipping, cavities, and sensitivity. Fortunately, this can be turned around through good oral hygiene and a few changes in your diet. In severe cases of loss of tooth enamel, you may need to see your dentist to address the problems through veneers, crowns or bonding.
The Importance Of Oral Health
When it comes to mouth health, it is not always about how straight your teeth are, or how bright your smile is. Even if you practice good oral hygiene, you cannot enjoy perfect oral health without strong teeth.
Proper Hygiene Tips For Strong Teeth
Properly Brush Your Teeth
Brushing your teeth too forcefully or with a hard-bristled toothbrush can break and weaken your teeth enamel. Here are four tips for properly brushing your teeth;
- Use a medium-bristled toothbrush to brush your teeth twice a day.
- Always position your toothbrush at 45-degree angle to the gum, and use short, gentle, and decisive strokes in a circular motion.
- For thorough teeth cleaning, brush them for at least 2 minutes.
- Brush all the areas of your mouth, including your tongue to remove any lingering bacteria.
The saliva produced after brushing your teeth offsets demineralisation. It contains proteins and minerals that help protect your enamel from decay as it washeS Germs off your teeth all day long even when you are not concentrating.
Fluoride contains an element that helps make the crystal that forms the enamel more durable. It remineralises teeth, helping them become resistant to acid and decay. Other than that, it also prohibits the bacteria in the mouth from producing as much acid.
There are two main ways to incorporate fluoride into your teeth:
You can apply it directly to your teeth through fluoride toothpaste
You can ingest it through water, fluoride supplements or even what you eat. Some of the foods that are considered high in fluoride concentration include tea, especially green tea, and fish.
Choose The Right Toothpaste
Not all kinds of toothpaste are created equal. We recommend using toothpaste brands that contain fluoride as it helps to restore damaged tooth enamel and therefore prevent decay.
Eat A Remineralising Diet
A diet that is rich in essential minerals and vitamins can help strengthen your tooth enamel naturally. These minerals and vitamins can help protect your teeth against foods and drinks that cause acidic erosions.
Calcium: The calcium in your food counters the acids that cause decay in your mouth. They also help to keep your teeth and bones healthy. Some of the sources of calcium include broccoli, cabbage, tofu, kale, almond cheese, milk and other dairies.
Phosphorus: Phosphorus is an important mineral that plays a significant role in the health of your teeth. This mineral protects and rebuilds your tooth enamel naturally. Some of the best sources of phosphorous include shellfish, pumpkin seeds, lentils, and Brazil nuts.
Zinc: Zinc is essential for strong teeth. It can help reduce possible demineralisation of your teeth. Some excellent sources of zinc include oysters, red meat, crab, dairy, beans and pumpkin seeds.
Vitamins D & K2: Vitamin D & K2 are fat-soluble vitamins that are crucial for healthy teeth. Vitamin D helps our bodies to properly utilise calcium, which aids in the proper development of enamel. When your body is not absorbing enough calcium, it begins to obtain calcium from your bones and teeth, making them weak and brittle. Since vitamin D is a hormone, it informs your intestines when they need to absorb calcium from the food you consume. Some of the most abundant sources of vitamin D include fatty fish like salmon and tuna, egg yolk, cod liver oil and sun exposure.
Vitamin K2, on the other hand, ensures that the calcium goes to the right places, which is the teeth and bones and not the arteries and kidneys. Some of the best sources of vitamin K2 are fermented veggies, chicken liver, fermented soybeans, egg yolk and high vitamin butter oil.
Vitamin A: This is crucial for keeping your gum health and building a strong tooth enamel. Oranges, carrots cantaloupe and sweet potatoes are some of the excellent sources of Vitamin A.
Probiotics: When looking to use probiotics to strengthen your teeth, it is crucial that you use strains that are naturally produced in the mouth. Hence, you will be introducing good bacteria without adding harmful strains. Some good probiotics for strengthening teeth include salivarius, rhamnosus, reuteri and Bifidobacterium. You can also find oral probiotic supplements from drug stores.
Avoid Food And Beverages That Demineralize Enamel
Fermented carbs like those found in candy, sugary drinks, cookies, cakes, and cereals are broken down by the bacteria in your mouth to produce acids that eat away at your enamel. This is what is known as demineralisation. Stay away from sugary foods as MUCH AS possible.
Limit Sugary Foods And Drinks
The bacteria in your mouth thrive on sugary foods and drinks. The more bacteria in your mouth, the more acids they produce, which softens and wears away your enamel, making your teeth weak. Eating too much chewy candy that sticks onTO your teeth can cause damage to your teeth. Soft drinks contain too many extra acids that also weaken teeth.
Although artificial sweeteners are a smarter choice than candies, they are also acidic and can wear down your enamel over time. So the next time you are feeling thirsty, consider drinking a glass of plain water instead.
Eat Foods That Protect Enamel
Your teeth need some essential vitamins to stay strong, many of which can be found in the foods that you eat. Some good examples include dairies like yoghurt and cheese, which have high amounts of protein and calcium (which are essential elements of healthy tooth enamel). Fruits and veggies like apples, carrots, and celery contain loads of fibre that act like a natural toothbrush that clears away bacteria and stimulates your gums to promote good oral health. Incorporate these healthy foods into your diet for healthy, stronger teeth.
Good Foods For Teeth health
Modern diets play a massive role in the increased rate of dental decay. Still, some foods help to remineralise your teeth and choosing a diet rich in these foods can help strengthen your teeth. According to the ADA, foods from every group named below can help strengthen your teeth:
- Whole Grain
- Fruits and vegetables
- Lean proteins
- Low-fat dairy products
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Savina Clinic – Dental & Implantology Centres are friendly, state-of-the-art practices in Malta and Gozo dedicated to comprehensive quality dental care. Savina Dental is an innovative dental practice in Malta and prides itself on the high-quality customer service, low waiting room times, attention to detail and the advanced dental technology at their disposal.
Dr Joseph Xuereb
Dental & Implant Surgeon. Principal
Savina Dental Clinics