Nutrition and dental health are both essential to keep a healthy smile. What we eat affects our body and the condition of our mouth, teeth, and gums. So, if you want to keep your smile bright, eat a healthy diet, do the proper dental hygiene practice, and most significantly, do not forget to schedule an appointment with your dentist. This healthy lifestyle will save your life from future dental pain and bring the best version of you!
Dental health is a broad term that refers to oral health or the general health condition of your mouth. There is a saying that the mouth is a window to the wellbeing of your body. It can give indications of nutritional deficiencies or widespread infection. Fundamental illnesses, which influence the whole body, may become apparent because of mouth lesions or other oral issues.
Generally, oral health is significant. Several individuals can appreciate excellent dental health and preserve their natural teeth throughout their lives. Nonetheless, cavities stay the most common chronic disease of childhood.
A lot of individuals fail to have regular dental appointments, even though standard dental examinations and good dental hygiene can forestall most dental problems. Plus, some individuals believe that they need to visit a dentist only if they have tooth pain or think something is not correct. In any case, daily dental appointments can add to a long period of good dental health.
Five Simple Technique to Improve Dental Health
There is a connection between your oral health and overall health. Poor oral hygiene habits can increase your risk for conditions like respiratory problems, heart disease, and even dementia. Fortunately, improving your dental care can have a lasting effect on your body.
The following are important ways of improving dental health.
Invest in a Good Toothbrush
This tip does not mean getting the fanciest electric toothbrush on the shelf. If you are using a stiff bristles toothbrush, you might be harming your dental health without knowing it. Harder bristles can lead to brushing your teeth too hard. Try to change your toothbrush into a soft bristle one.
Make Sure to Floss
Flossing your teeth is a little step that you may not enjoy. However, it is the best way to eliminate food that gets stuck between your teeth before it transforms into plaque in an area you cannot get to. Make your flossing habit right before your bedtime to get rid of any food and plaque formed during the day. Furthermore, make sure to start flossing at least once each day.
Use an Antibacterial Mouthwash
You can include a mouth rinse to additionally cleanse your gums and teeth and make your breath fresh. Antibacterial mouthwashes can access crevices and clean germs off of soft tissue that you may not generally brush. This technique prevents bacteria from demolishing your breath and scattering to your teeth and gum line, which can result in cavities and gum disease.
Drink A Plenty of Water
There are a lot of advantages to drinking more water each day. It helps to keep you hydrated and also prevents you from overeating at meals. Drinking tap water is helpful to your teeth since it has typically fluoride added to it.
Furthermore, there are several techniques accessible today for curbing tooth decay and cavities. Using fluoride toothpaste and getting regular dental appointments, explicitly fluoridation, has a significant impact. In that case, ensure you are taking advantage of the wellsprings of fluoride you have at home, regardless of whether it is a tap or a specific brand of filtered water.
Eat a Balanced Diet
Eating a healthy and balanced diet can improve both your dental health and overall health. It also includes cutting sugary foods, acidic foods, and soft drink consumption. Plus, this method helps reduce your danger of cavities and improve your oral health.
Making some minor improvements to your day will enhance your dental health greatly over the long haul. However, make sure to keep up proper dental care practice at home. Keep on brushing two times a day and make a regular visit with your dentist, and you will have a lifetime of smiles.
Nutrition and Dental Health: What Foods Should You Eat?
There is a connection between nutrition and dental health. Eating a balanced diet promotes a healthy tooth, while dental problems indicate if your body needs some nutrients. Plus, if you are inadequate regarding specific nutrients in your diet, it can be more problematic for the tissues in the mouth to oppose infection. This case can result in tooth loss and periodontal disease.
Food sources from the essential food groups give the nutrients vital for growth and life. Each of the food groups offers a variety of nutrients, and all have a part in helping the bodywork. Specifically, vegetables and fruit protect against disease and are crucial for healthy eating.
The primary food groups are:
vegetables and legumes
bread, rice, pasta, noodles, cereals, and other grains
fish, lean meat, eggs, poultry, nuts, and legumes.
milk, cheese, yogurt
Eating various nutrient-rich foods from all the food classes leads to healthy gums and teeth. A nutritious food that incorporates vegetables, fruits, grains, protein foods, and dairy gives essential supplements to excellent oral health and overall wellbeing.
Foods for Optimum Dental Health
No matter what is your present health condition, nutrition and dental health are necessary for day-to-day activity. You can improve the health of your mouth by adding the following foods to your healthy diet.
Dairy products such as yogurt, milk, and cheese urge your body to deliver more saliva, protecting your teeth. Yogurt and cheese are rich in protein and calcium, which fortifies your teeth. Additionally, yogurt has probiotics, or helpful bacteria, that help improve your digestive framework. Just make sure to consume sugar-free or unsweetened yogurt. If you are allergic to dairy, you can get protein and calcium-fortified nut milk such as soy, almond, or cashew milk.
Leafy greens should be the main food group in your diet since they have numerous medical advantages without being heavy or calorie-dense. They give nutrients and minerals and help you produce saliva to clean your mouth and maintain healthy enamel.
Vegetables like spinach, chard, kale, or collard greens are full of minerals and vitamins while having a small number of calories. They are also high in folic acid, calcium, and B vitamins, which help your general wellbeing.
Tea, Nuts, And Lean Proteins
Unsweetened green and black teas give plaque-battling elements. Lean proteins such as fish, meat, poultry, and tofu have protein and phosphorous to help keep teeth healthy. Almonds are incredible for your dental health since they are a better source of protein and calcium while being low in sugar.
Carrots, Apples, and Celery
Apples give hydration and fiber to your body. If you have a sweet tooth, eat an apple instead, rather than grabbing a candy bar. By changing sweet treats with apples, you are advancing good saliva production.
Celery helps fresh your teeth since the quality can scrape extra food particles and microorganisms away from your teeth.
Carrots and celery are an incredible source of fiber, vitamin A, and vitamin C. Add fresh carrots to a salad, or appreciate some baby carrots as your snack.
Furthermore, intelligent snacking can keep your mouth in good condition. Opposing the urge to snack as often as possible is essential to limit the active bacteria in the mouth. The more frequently you eat, particularly between meals, the more probable you are to introduce acid attacks on your teeth.
In addition to nutritious eating, you can prevent dental health issues by doing good oral hygiene. These include brushing teeth with fluoridated toothpaste, flossing each day, drinking fluoridated water, and getting proper dental health care. Read here what the PicNic Point Dental team suggests.
Many people who seldom work out or are new to the fitness community believe that weight training is only for seasoned athletes. Truly enough, when you think about weight lifting, bodybuilders with muscular bodies and chiseled arms are the first ones that come to mind. However, scientists and experts say that weight resistance training offers a lot more than having a nice set of lean and toned muscles. There are many health benefits of weight training as well. This article will discuss all you need to know about weight training and the importance of incorporating this exercise into your fitness regimen.
What Is Weight Training?
Weight training, also known as either resistance training or strength training, is an exercise technique that involves applying resistance to muscular contractions to increase the size, anaerobic endurance, and strength of skeletal muscles.
According to experts, weight training follows a principle that when a resistance force applies to the body, the muscles will try to withstand it. When done regularly, it encourages the muscles to develop and become stronger.
What Are the Benefits of Weight Training?
Weight lifting isn’t just about bulking up and gaining muscle mass. Improved posture, healthier sleep, stronger bone density, weight loss, increased metabolism, reduced inflammation, and prevention of chronic diseases are just a few of the health benefits of weight training has to offer.
Here are some of the many reasons why strength exercise is so beneficial to your fitness.
It sharpens bone strength and health
Our bones, like our brains, need to stay challenged to remain sharp. As we reach the age of thirty years, our bone density starts to deteriorate. Because our body strives for the survival, adapting to external forces is necessary for it to thrive.
During resistance training, each routine places a certain amount of pressure on our bone structure. Our muscles and bones will begin to work so they can successfully withstand these forces. As a result, it challenges our body to overcome the resistance, keeping it more robust and powerful.
According to a scientific study, eighty percent of osteoporosis cases in women happen due to bone deterioration. While weight training is suitable for all, experts aim to encourage more women to join.
It helps to keep illness at bay
Cardiovascular disorders, Type II diabetes, and all the classic chronic illnesses, including cancer, are less likely to occur as people engage in some exercise, from weight lifting to cardio routines. Some researchers say that cardio exercises are healthy for your heart, waistline, brain, and mental health. That holds as well for weight lifting.
Aerobic fitness is known to have a strong tie and deep connection in a person’s inner strength. Therefore, the healthier you are, the more resistant you can be to illnesses and other risks for mortality.
It increases metabolism, leading to weight loss
With Weight training, you can alter your metabolism and gain more muscle bodyweight, which is an essential condition for burning calories. In comparison to fat, active tissue allows you to burn more energy even at rest.
Consider your body temperature when exercising. During aerobic activity, your movements heat the body for thirty to forty minutes as you exercise. Whereas during resistance training, your body temperature might not rise as high as cardio but burns fat much longer.
It improves your posture, sleep quality, mood, and energy
Aside from the aesthetic, strength, and physiological advantages, weight training affects how we feel and think. According to several pieces of research, lifting weights has been shown to increase a person’s sleep efficiency.
A good night’s sleep can come a long way, as it helps improve your mood and energy the following day. Moreover, having enough energy can influence your body to maintain its posture, which is relatively helpful, especially for women.
It develops balance and reduces the risk of falls
Maintaining balance is crucial for seasoned individuals who are dealing with frailty and losing their independence. As we age, our muscle mass deteriorates. It increases our risk of falls which can lead to severe complications.
An improved balance is an essential factor that allows us to perform daily tasks with ease. With resistance exercises, we can be well-equipped to regain equilibrium and leg strength. It enables us to maintain our functional dependence, which allows us to lift heavy groceries on a flight of stairs or carry things to move.
How Do I Perform Weight Training?
Athletes perform weight training consistently and repeatedly, which is often why they can build up and tone their muscles. However, incorporating simple strength training exercises can make for a well-rounded fitness program for an average person.
According to Australia’s physical activity and sedentary behavior recommendations, adults should engage in muscle-strengthening exercises at least twice a week. These include power training to enhance joint function, bone density, muscle, ligament, tendon strength, and cardiovascular activities to boost lung and heart health, balance, coordination, and flexibility.
What Are the Principles of Weight Training?
Depending on your fitness level, you can personalize your resistance training program. There are different variables that you can modify to accommodate your current progress. If you want to maintain your strength gains and muscle mass, it is advisable to consider the following:
A total wellness routine includes various workout styles, such as physical training, flexibility training, strength training, and balancing workouts. For better results, experts recommend switching between these exercises every six to eight weeks.
During a strength training workout, you can consider using different weights or other forms of resistance for various training exercises. For example, you can select either a three-kilogram hand weight or fixed weight, body weight, or rubber bands in every repetition.
There are several movements designed to help strengthen a particular muscle or group of muscles. Depending on your goals, you can choose between a variety of strength or resistance exercises, such as lifting weights, resistance bands, and many more.
Repetitions or reps refers to the frequency of a particular set of exercise. In weight training, considering the number of repetitions in your routine is necessary to influence your goals.
In between sets, rest is necessary. Resting or recovery periods are essential to determine the intensity of your exercises.
Progressive Overload Principle
If you want to maximize your benefits, you should continue your strength training activities to an extent where you find it challenging to finish another repetition. The goal is to test your prowess in maintaining your techniques by using acceptable weight or resistant power.
How Do I Get Started?
Are you interested in weight training? It only takes a few steps to get started. First, a pre-exercise screening is necessary to help detect if you have a medical condition that may increase your chances of developing a health issue. It acts as a safety precaution that can determine if it is possible to get benefits that will outweigh the risks.
Afterward, you can start with a beginner’s strength training program. It is important to incorporate exercises that target the major muscle groups of the body. Performing eight to ten workouts twice or thrice a week can be a great start.
If you want to maximize the benefits of weight training, gradually increase the strength of your workouts based on your experience and fitness objectives. As you become comfortable with your transition, it is necessary to aim for more challenges. By doing so, you can push further from a plateau, increase your capacity, and enjoy a healthy lifestyle to its maximum level.
Go foods are one of the food groups we know to maintain a balanced diet. A balanced diet involves the appropriate combination of all three food groups. Furthermore, we have to eat healthy foods so that our body will stay strong and free from health issues. If you want to know various alternatives for all your health care needs, find out more at www.healthon21.com.au. Their health care services cover all stages of life.
Overall, we have three food groups. The Go, Grow and Glow foods. These three groups compose various healthy foods that play vital roles to keep us in excellent health condition. This article will focus on Go foods, but it doesn’t mean the other two groups are unnecessary. All of them are essential to the body.
It is the food group that provides energy so that an individual will remain active each day. These foods contain fats and carbohydrates, where the energy source will come from. In effect, they can get sufficient energy to stay active and remain fit to do exercises.
This food group is the foundation of a healthy diet. From the name itself, “Go”, we can quickly understand this name as healthy foods to make us move. For example, this food group is beneficial to individuals who do physical labour, children, pregnant and breastfeeding women.
Aside from providing energy, this food group is essential to maintain the healthy function of the brain. In effect, it can continuously provide the fuel necessary to keep the body moving. However, if we are not eating healthy foods, there is no way to maintain the body in good shape.
Examples of Go foods
The following are the foods that fall under this food group. Eat any of them sufficiently to maintain a good level of energy throughout the day.
All of these are only a few healthy sources of energy. There could be more of these sources to keep the body constantly active. According to studies, adults need about 255 to 325 grams of carbohydrates a day.
Importance of a balanced diet
A balanced diet will help you acquire the nutrients that your body needs. As a result, you can keep it functioning correctly. Without this, our body will be prone to disease, infection, fatigue, and low performance.
In actuality, if children won’t get enough healthy foods, this will lead to growth and developmental problems, poor academic performance, and frequent infections. Moreover, if the parents won’t do anything about this, their children will carry unhealthy eating habits until they grow old.
A balanced diet usually includes plenty of fresh foods and limited processed foods. Healthy foods, including the three food groups, are beneficial to keep the proper supply of nutrients to the body. However, we cannot remove the fact that we don’t have enough education to prepare a balanced diet.
For this reason, it would be best to ask a physician or nutritionist to help you create a balanced meal for the whole family. They will surely provide you with recommendations to enhance your overall health.
All three food groups are essential for the body. In this case, the next thing we have to do is identify how to prepare them in a balanced way. Since each food group plays individual roles for our health, it would be best to know how to include each of them in a meal.
In general, balancing a meal is essential to ensure that the body will receive the right amount of nutrients from each food group. Eating healthy allows a person to live a longer life in the long run.
Parents are often worried about how they can get the variety of healthy food that they need to introduce to their kids. A great way to do that is to follow the kids’ food pyramid. You can see there the different food groups that you need to make certain that your kids would eat. According to the food pyramid levels, your kids get to have a balanced meal that can give them the nourishment that they need as they grow. Is the kids food pyramid the same as the traditional one?
Kids Food Pyramid: Is it Different?
Everyone needs to have the right amount of nutrition in their body. Good food means better chances of building a healthy body strong enough to ward off any sickness or infection. Parents want this most especially for their kids, so they want to make sure that they give the right amount of everything for their little one. This is where the United States Department of Agriculture (USDA) designed the Kids Food Pyramid. This food guide makes it easier for kids to understand what they need to eat and for parents and guardians to create meal plans that are both nutritious and complete.
In the new Kids Food Pyramid, USDA made use of vertical color-coded sections that represent the 6 food groups: grains, vegetables, fruits, protein, dairy, and fats and oil. Each section has different widths, denoting the portion size that you need to consume per food group. For example, a good food plate should contain more carbs, veggies, and fruits, fat-free, then a good amount of meat for protein, and a glass of milk. These sections also appear in the traditional food pyramid but are placed horizontally, making it seem that the section with the bigger portion is the most important. With the new food guide for kids, every food group gets the same significance and value; it only dictates the portioning.
There is also the Kids’ Healthy Eating Plate, an informative visual guide on what foods should be on a child’s plate when it comes to breakfast, lunch, and dinner. These concepts hold the same thought and importance, but we would like to put an emphasis more on the new Kids’ food pyramid for the time being.
The Healthy Food Groups
Here are the food groups as represented by the color-coded vertical sectioning.
The widest among the sections, kids need carbohydrates to get enough energy for the day. Active kids need to consume certain amounts of whole grains in rice, bread, and oats, based on their age and weight. For instance, kids 2 to 8 years of age should have 3 to 5 oz of whole grains daily, while 9 to 18-year-old teens should consume 5 to 7 oz.
Green – Vegetables
Consider fiber as an essential component for one’s digestion. Eating green leafy veggies can help in making sure our kids’ bowel movements run smoothly, eliminating wastes consistently without fear of diarrhea or constipation. Make sure that your kids consume at least 1 to 3 cups of vegetables for the whole day.
Red – Fruits
A good source of organic sugar that converts to energy, kids should consume fruits also because of the essential vitamins and minerals you can get from them. Give kids 1 to 2 cups of fruits, whether as a dessert or a snack!
Yellow – Oils and fats
This section is not necessarily considered a food group, but these also give good things to our body, such as helping us ward off disease risks, maintain our body temperature, and many more. As a rule of thumb, you can opt for a fat-free plate to reduce your risk of developing heart conditions or obesity. Make sure that you consume fat-free meals, or at least you choose the good fats, or monounsaturated and polyunsaturated fats, and add them to your kids’ diet sparingly.
Blue – Dairy products (milk, cheese, yogurt, etc.)
A very good source of calcium and vitamin D, dairy foods keep our bones and joints healthy and strong, making us move and groove better. Ensure that your kids drink 2 to 3 cups of milk, or 1 to 2 ½ oz of cheese every day.
Purple – Protein (meat, fish, nuts, eggs, and beans)
One more thing that you can see in this new food pyramid is the presence of the stairs on the side of the diagram. This symbolizes the fact that while food gives you good nutrition, exercise also promotes a healthier body. The combination of both makes it easier for parents and guardians to provide better nourishment for the kids.
Kids Food Pyramid: What About Snacks?
Children, like adults, frequently fall into the pit of choosing junk foods for snacks. The convenience, flavor, and affordability of these treats capture their tastes and cravings. Unfortunately, these do not provide the goodness you need for your growing child. What’s worse is the fact that sugary, preservative-rich foods can hurt your overall health, starting with your teeth. Parents should consider getting excellent snack options in plain sight for children to grab after school or on weekends between meals.
For parents, fruits are the best bet. Make a fruit bowl for your movie time. Slice apples and prepare a peanut butter dip so they can experiment with flavor combinations. Prepare veggie sticks; cucumber, carrots, celery, and even zucchini can do the trick! Yogurt mixed with wild berries and honey can satisfy your kids’ sweet tooth.
Kids Food Pyramid: Practice What You Preach
Apart from making sure that your kids consume the right amount of each food group, you should also act as a good example to your little ones. Let us encourage each other to choose foods in their most nutrient-dense forms as often as possible, to keep added sugars and saturated fat intakes to a minimum.
Become an advocate of having a healthy diet and exercising so that not only are you introducing good food, but you are also maintaining the strength and overall health of your body through working out and staying fit and active.
The diabetic food pyramid is very different from the regular food guide or pyramid. In this specific guide, the food gets categorized based on their carbohydrate and protein content. Are you diabetic? Do you want to understand how to make a meal plan based on the food pyramid for your health condition? Read on to know more.
Diabetics Food Pyramid: Difference from the Traditional Guide
The truth is, choosing the right food to eat when you have diabetes and controlling your blood glucose is quite a challenge. If knowing what you need to eat to stay fit and healthy feels like a real struggle, imagine how difficult it would be to choose good food that has low sugar content.
According to the American Diabetes Association, if you have diabetes and you want to follow the traditional food pyramid, you may have to ditch some logical choices when it comes primarily to your carbohydrate and protein food selection.
You may see in the regular food pyramid that the base part includes the bread and cereals group (carbohydrates). On the other hand, the diabetic food pyramid contains these food types and includes vegetables like legumes and starchy ones like potatoes, corn, peas, sweet potatoes. So, it does not matter what the food is made with; what matters is the carbohydrate content that can affect your blood glucose.
In the traditional food diagram, beans are part of protein-rich foods. However, suppose the diabetic food pyramid is your basis. In that case, the experts place beans on the carbohydrate level since their carb content is higher than their protein value, allowing you to better manage your blood glucose. Another difference you would see is about the cheese. Though this is a dairy food example and contains carbs, the diabetic food pyramid places cheese with protein.
Green leafy vegetables and plants that have fiber fall in this category. As mentioned earlier, veggies that have high carbohydrate content have transferred to the carbohydrate level, together with the bread, rice, and starch.
You need to consume a daily allowance of 2 to 4 serving sizes of healthy fruits if you want a complete diabetic diet without elevating your blood glucose.
If the milk group in the traditional level is already small, you can expect that it gets visibly smaller with the diabetics’ food pyramid. According to the American Diabetes Association, you can get 2 to 3 servings a day. This can get translated into serving sizes of 2 to 3 cups of milk or yogurt, and you are good to go!
Fats, Sweets, and Oily Foods
Understandably the smallest food groups for both food pyramid diagrams, you should highly consider these as indulgent choices. Potato chips, biscuits for cookies, cakes, ice creams, and fried viands fall under this category. Want a rare and special treat for an exceptional occasion or celebration? Make sure that you choose one in this category.
Rich in protein and fats, experts from the American Diabetes Association found out that eating hard-boiled eggs help in lowering your blood sugar. A study including non-insulin-dependent diabetic patients eating 2 hard-boiled eggs daily have been found to lower their fasting blood sugar while following this recommended serving size for 12 weeks.
Another dairy product that’s rich in antioxidants, fiber, and protein. The probiotics present in the food metabolizes food without increasing or affecting your body’s sugar content.
Cashews, macadamia nuts, hazelnuts, and especially almonds – these nuts are perfect for diabetic patients. Not only are these full of essential vitamins and minerals like magnesium, manganese, and Vitamin B1, but they also have their fair share of good fats, protein, and fiber for your better nutrition.
A fruit that technically does not go with your fruits food group, avocado is more likely grouped with oily foods. Filled with high-fiber content and monounsaturated fatty acids, this fruit can help manage your sugar and control the spiking of your high-sugary symptoms. According to the American Diabetes Association, follow a serving size of ¼ to ½ of an avocado fruit as a daily serving size, and you are good to go!
If you need more information about what you should eat as a diabetic patient, we hope that this article helps you understand and plan out your daily meal times safely and enjoyably. Armed with this knowledge, satisfying your cravings may never be too hard moving forward.
Elliot B. (January 2018).The 21 Best Snack Ideas If You Have Diabetes
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