October is National Dental Hygiene Month. Maintaining good dental hygiene is not only essential for a bright smile but also for overall health. Poor oral health can lead to various dental issues, including cavities, gum disease, and even other health problems throughout the body. Fortunately, there are several simple yet effective ways to ensure your teeth and gums stay healthy.
A regular regimen of proper brushing, flossing, and rinsing can help keep teeth healthy and promote overall better health. (Source: Samantha Kennedy, UF/IFAS)
The cornerstone of any effective dental hygiene routine is regular brushing. Dentists recommend brushing your teeth at least twice a day, ideally in the morning and before bedtime. Use a soft-bristle toothbrush and fluoride toothpaste to remove plaque, food particles, and bacteria from your teeth and gums. Brushing not only keeps your breath fresh but also prevents the buildup of harmful plaque that can lead to cavities and gum disease.
Be sure to brush properly for the most benefit. Hold the toothbrush at a 45-degree angle to your gums and use gentle circular motions to clean all surfaces of your teeth. Do not forget to brush your tongue as well to remove bacteria that can cause bad breath.
While brushing is crucial, it cannot reach all the areas between your teeth and along the gumline. That is where flossing comes in. Dental floss helps remove trapped food particles and plaque from these hard-to-reach places. Make it a habit to floss at least once a day, ideally before bedtime. Use a gentle back-and-forth motion and be careful not to snap the floss against your gums, as this can cause injury.
If traditional flossing is challenging, consider using floss picks or interdental brushes, which can be more convenient and just as effective.
Mouthwash and antiseptic rinses can be valuable additions to your dental hygiene routine. These products can help kill bacteria, reduce plaque buildup, and freshen your breath. Look for mouthwashes and rinses that contain fluoride for added protection against tooth decay.
Please keep in mind, however, that mouthwash is not an adequate substitute for proper brushing. It’s essential to use these products as a complement to, not a replacement for, regular brushing and flossing. Rinses should be swished around your mouth for the recommended time on the label and then spit out. Avoid swallowing them, as they may contain ingredients that are not meant to be ingested.
What you eat can significantly impact your dental health. A diet rich in sugary and acidic foods can contribute to tooth decay and gum disease. Limit your consumption of candies, soda, and other sugary snacks, and opt for healthier alternatives like fruits, vegetables, and whole grains.
Calcium-rich foods like dairy products, leafy greens, and almonds can help strengthen your teeth. Drinking plenty of water throughout the day also aids in rinsing away food particles and maintaining optimal saliva production, which is crucial for neutralizing acids and protecting your teeth.
Even with a diligent home dental care routine, regular visits to the dentist are crucial for maintaining good dental hygiene. Dentists can detect early signs of dental issues and provide professional cleanings to remove stubborn plaque and tartar. Aim to see the dentist at least every six months or as recommended by your oral healthcare provider. These visits can prevent minor issues from turning into major dental problems and ensure your smile stays healthy and bright.
Maintaining good dental hygiene is not a difficult task, but it requires consistency and diligence. A healthy smile goes beyond aesthetics; it is an essential part of overall well-being. So, make dental hygiene a priority in your daily routine, and enjoy the benefits of a beautiful and healthy smile for years to come.
“Stressed is just desserts spelled backwards.” When I was younger, I took this saying to heart. If I was stressed, I reached for the sweets. That instant rush of sugar to my brain provided a feeling of happiness and contentment. But it was only temporary. Once the sugar high wore off, I went back to feeling overwhelmed with stress, which just made me reach for more sweets.
It took me much too long to realize this was an endless and unhealthy cycle. Stress eating, especially stress-eating junk food, was such an ingrained habit for me, I did not even think about it having negative consequences such as weight gain and high blood sugar, both of which can be exacerbated by stress itself.
More recently, I have taken an interest in healthier coping strategies. Stress is an inevitable and integral part of our lives. We cannot avoid it. But we can seek ways to deal with it that do not add even more stress (or calories) to our body. One of the most helpful strategies I have adopted to cope with stress is to strive to live more mindfully.
Spending time in nature has been shown to decrease feelings of stress, lower blood pressure, and increase feelings of calm. (Photo source: UF/IFAS File Photo)
Mindfulness has become a bit of a buzzword over the last few years, but do not let that trick you into thinking it is just a fad. Mindfulness and everything it entails has been around for decades (even longer!). Practices such as mindful breathing, tai chi, and meditation are all part of mindfulness, which is simply an umbrella term used to describe strategies for dealing with difficult emotions, managing stress, and staying present in everyday life.
One of the things I have found most valuable in my foray into mindfulness is the ability to better recognize the signs of stress in my body. Early recognition of stress signals allows me to put one of my new mindfulness skills into practice to combat their effects. This may include simply pausing for a few moments and consciously breathing or taking a short walk in the sunshine while allowing the sounds around me, and not my stressful thoughts, to become the focus of my attention.
Another good practice for stress reduction in general is to immerse yourself in nature whenever possible. Whether that is hiking one of the many local nature trails, kayaking in the springs, or relaxing at the beach while listening to the waves, spending time in nature has been shown to alleviate stress. Even watching a brief nature video online has been shown to lower blood pressure and elicit feelings of calm.
April is Stress Awareness Month. I challenge everyone to take some time this month to really think about what stress looks like for you and how it shows up in your mind and body. How do you usually cope with it? If the answer involves over-indulgence in a substance such as food or alcohol, I urge you to try a new, healthier way to cope. Go for a walk. Focus on your breath. Even try meditation with the help of a mindfulness mobile app. It may feel weird at first, but if you keep at it, it will soon become a new healthy habit that you will reach for instead of that bag of chips.
Take care of your bones today for better quality of life tomorrow!
According to the National Institutes of Health, about one in every two Americans over the age of 50 may already have or be at risk of developing osteoporosis. (1) Osteoporosis is a disease where, over time, bone quality and strength decline, making bones more likely to fracture and break. Fractures can develop not only as a result of a slip or fall but also from everyday sneezing or coughing. If your doctor diagnoses you with osteoporosis, the best course of action for slowing its progression may be prescription medication. However, nutrition and exercise can help provide a good foundation to prevent or delay disease development. (1)
Know Your Risks
While all risks are not completely understood, there is a genetic factor linked to osteoporosis – mainly, if poor bone mineral density runs in the family. In addition to genetic factors, poor nutrition, smoking, excessive alcohol, and a lack of exercise can all increase your risk of developing osteoporosis. It is important to talk to your doctor to discuss your level of risk and prevention measures. (1)
Build More Bone
Although they may not seem like it, bones are a living tissue and go through times of building and breakdown during the life cycle. Bones grow the most during childhood, but they also change and become stronger as an adult by doing exercises like weightlifting or running. (1) Similar to a savings account or retirement fund, the more you build when you are young, the more you can afford to spend as you age. Current recommendations to support strong bones include muscle strengthening exercises at least two times per week. These exercises require your muscles to do more work than doing just day-to-day activities. Additionally, strength training exercises should be done to the point where it would be difficult to perform one or two more repetitions. Examples include lifting weights, working with resistance bands, and doing body weight exercises such as push-ups, pull-ups, and planks. Additionally, climbing stairs, and carrying heavy loads (such as groceries and heavy gardening) also count when done frequently.(2)
Support Your Bones
In addition to exercise, nutrition plays a large role in promoting healthy bones. The two most important nutrients for bone health are calcium and vitamin D. Calcium is what gives bones their strength but is also involved in many other processes in the body. If you do not regularly consume enough calcium, your body takes it from your bones. (3) If this happens for long enough, your bones will become weakened and begin to develop osteoporosis. Vitamin D is important for the absorption of calcium. Not having enough vitamin D can impact your bones, even if you get enough calcium from your diet. (4)
Life-stage group
Calcium (mg/day)
Vitamin D (IU/day)
Infants 0-6 months
200
400
Infants 6-12 months
260
400
1-3 years old
700
600
4-8 years old
1,000
600
9-13 years old
1,300
600
14-18 years old
1,300
600
19-30 years old
1,000
600
31-50 years old
1,000
600
51–70-year-old males
1,000
600
51–70-year-old females
1,200
600
> 70 years old
1,200
600
14-18 years old, pregnant/lactating
1,300
600
19-50 years old, pregnant/lactating
1,000
600
Recommended Calcium and Vitamin D Intakes (5) Definitions: mg = milligrams; IU = International Units
Bone Strengthening Foods
There are a variety of food sources that provide calcium and vitamin D. Calcium can be found in dairy products, green vegetables, and calcium-fortified foods. Examples of calcium-containing dairy products include cheese, yogurt, and reduced-fat milk. Other calcium-fortified foods include breads, orange juice, cereals, and tofu. When it comes to vitamin D in your diet, be sure to include fatty fish such as tuna and salmon. There are smaller amounts of vitamin D found in cheese, mushrooms, and beef liver. Similar to calcium, there are many vitamin D-fortified foods available. Some examples are cereals, orange juice, milk, and milk products. Check out the two tables below for calcium and vitamin D food sources. (5)
Osteoporosis can be a serious and life changing diagnosis. However, adopting healthy habits like limiting smoking and excessive alcohol consumption can decrease your risk. Consuming enough calcium and vitamin D each day and getting regular muscle building exercise at least twice a week can also help protect your bones. Women over the age of 65, or anyone diagnosed as “at risk,” should be regularly screened for osteoporosis by a doctor during their yearly physical health exam. (6,7,8)
Making healthy lifestyle choices from a young age can help prevent or delay osteoporosis, but once you’re diagnosed, the best course of action for slowing its progression may be prescription medication. Consult your doctor before beginning a new exercise program or for interactions with medications.
S. Department of Health and Human Services. Physical Activity Guidelines for Americans, 2nd edition. Washington, DC: U.S. Department of Health and Human Services; 2018.
“Osteoporosis.” Edited by Susan Randall, Osteoporosis | Office on Women’s Health, National Institute of Arthritis and Musculoskeletal and Skin Diseases, 20 May 2019, https://www.womenshealth.gov/a-z-topics/osteoporosis.
S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th Edition. December 2020. Available at DietaryGuidelines.gov
Palmer S. Bone Health and Diet. Today’s Dietitian. 2013;15(2):44.
Office of the Surgeon General (US). Bone health and osteoporosis: A report of the surgeon general. Rockville (MD): Office of the Surgeon General (US); 2004. Table 7-2, Selected Food Sources of Calcium. Available from: https://www.ncbi.nlm.nih.gov/books/NBK45523/table/ch7.t2/
Guest contributors: Andrew Treble and Lexi Fraino are master’s students and Dietetic Interns from Florida State University’s Department of Nutrition & Integrative Physiology.
During flu season or other outbreaks of illness, take extra steps to stop the spread of germs.
Keep surfaces clean and sanitized to help reduce the spread of illness. (Photo source: Kendra Zamojski)
Wash hands frequently with soap and water. If soap and water are not available, use an alcohol-based hand sanitizer.
Cover your mouth and nose when coughing and sneezing. Use a tissue and toss, or cover your face with your elbow.
Avoid close contact with others showing signs of respiratory illness like sneezing and coughing.
Stay home if you are sick.
Clean and sanitize surfaces. Use a spray or wipe a sanitizer of your choice across the surface. (Be sure to follow the package directions for the most effective use.) Mixing 1 teaspoon of chlorine bleach in a quart of water (4 teaspoons per gallon) will make an effective sanitizer.
To avoid foodborne illness, use a food thermometer to ensure foods like meat and eggs are cooked to their proper temperatures for safety.
Have you ever thought about how many hours a day you spend sitting? Sitting at your desk, sitting in front of a computer, sitting watching television, sitting in the car, sitting, sitting, sitting. On average, Americans sit approximately 13 hours a day and sleep 8 hours adding up to a whopping 21 hours of inactivity. All of this sitting around may in fact be shortening our lives.
The cumulative effect of daily inactivity, or sedentary time, has contributed to a nationwide crisis of escalating chronic health conditions that include obesity, heart disease, high blood pressure, stroke, certain cancers, and type-2 diabetes. According to research, including a 2014 Harvard study of over 92,000 women, the risk of dying from stroke, heart disease, and cancer increases with the more time spent standing. In addition, the negative effects of excessive sitting seem to be just as strong in people that participated in a regular exercise regimen!
Standing Has Many Benefits
Our bodies increase a fat-burning enzyme called Lipoprotein Lipase when muscles are activated. This doesn’t just happen during purposeful exercise, but even during periods of standing. In fact, standing burns 30% more calories than sitting still! Regular engagement of muscles keeps them in a more continuous metabolic state that helps improve blood cholesterol, blood pressure, and blood sugar levels. Regular intervals of standing with minimal movement does all of this and so much more:
Improves posture
Tones muscles
Increases blood flow
Improves metabolism
Improves mood
Increases mental energy
Reduces fatigue
During a typical day at work, experts recommend not sitting for more than 20 minutes at a time with regular intervals of standing. Standing up and walking even for just 5 minutes can lift your mood, increase mental energy and productivity, and can even dull your urge for unnecessary snacking.
What You Can Do
Standing desk. Photo source: Amy Mullins
Get up and move more! Consider some of these ideas to help in your quest to be more active during the day:
Create a culture of health and encourage others in your workplace to support one another.
Purchase a “standing desk” or get creative and make one to meet your needs
Use a smartphone app, wrist monitoring device (such as a FitBit), or just an alarm on your phone or desktop to remind you to stand up and stretch or to walk outside for some fresh air.
Instead of emailing or calling a co-worker, get up and take a stroll down the hall.
On a conference call? Stand, move, stretch, do squats or desk push-ups.
Take the stairs as often as you can.
Forget hum-drum meetings in the conference room! Get creative on your feet and schedule walking meetings.
Skip the afternoon coffee and energize with some office exercises. Consider getting an exercise mat, resistance band, stability ball and light weights.
Wear comfortable shoes and clothing to the office and enjoy part of your lunch break taking a brisk walk and/or stretching.
Bring your own reusable bottle to work and drink more water throughout the day. More water means more times you’ll have to walk to the restroom!
It’s not easy to create positive habits, but your health is worth it. But, making even a few changes to your normal routine can put you on a path to a happier and healthier life. For additional information about healthy habits in the workplace, visit:
