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.
October is one of my most favorite times of year. Fall is in the air and the temperatures are starting to “fall.” School is back in session for our kids. The holiday season is beginning. Did you know that October is also National Seafood Month? There is no better time than National Seafood Month to start trying new recipes with your family and digging into heart-healthy meals!
“For a healthy heart, the American Heart Association and the Dietary Guidelines for Americans recommends eating two, 3.5 oz servings of fish per week” (Picklo, 2020). According to the USDA, there are several studies that show that eating fish reduces risk of heart disease. Fish is an excellent source of protein, which is great for losing weight or building muscle. Fish is also an excellent source of omega-3 fatty acids. These fatty acids help reduce blood clots, triglycerides, and irregular heartbeats.
Including at least two 3.5-ounce servings of fish in your weekly meals can reduce heart disease risk. (Photo source: Cristina Carriz, UF/IFAS)
Try to incorporate more seafood into your diet by adding it in twice a week. Fried shrimp or fish is so delicious but can contain more fat than we need to consume. For heart-healthy-conscious meals, consider baking or grilling the fish instead. You may be surprised at the delicious results. If you are unsure of where to start, take a look at the Med Instead of Meds curriculum. Many counties throughout the state of Florida are offering classes, in person and virtually.
Med Instead of Meds focuses on a Mediterranean diet and provides a variety of simple and delicious recipes! Recipes range from salmon and tuna burgers to fish tacos and much more! You can easily tweak the recipes to get creative with the herbs to make it your own dish. The possibilities are endless! Click here to visit the Med Instead of Meds website, created by a group of nutrition and health professionals from North Carolina State University and the North Carolina Division of Public Health.
One of my personal favorite recipes from their website is the “Honey Balsamic Glazed Salmon.” This recipe is simple to make, but the results are oh so sweet. The balsamic and honey glaze complements the salmon in ways I could not imagine, so much so that my mouth is watering just thinking about it! My family does not like the rosemary taste as much, so we tend to use oregano or thyme instead. Again, a simple change that my family loves. Little do they know they are eating heart-healthy seafood!
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Garcia, J., & Purser, E. (2021, October 12). National Seafood Month. NC Cooperative Extension News.
Summer is coming to a close, and Fall is in the air. What better way to kick off the Fall season than by bobbing for a deep red, bright green, or yellow apple? Currently, there are over 2,500 varieties of apples grown in the United States, and 7,500 varieties grown throughout the world. Apples are also grown in all 50 states. That is a lot of apples to celebrate throughout the month of October!
Photo source: Claire Davis, UF/IFAS Extension
Have you ever heard the saying, “An apple a day keeps the doctor away”? This was something that I was told throughout my childhood. I did not believe that an apple a day would keep me healthy and away from the doctor’s office. Now I understand that the saying is a tribute to the apple’s nutritional value and its health benefits. Per the USDA, an apple is an excellent source of fiber and vitamin C!
Fiber affects the rate of digestion of foods, the absorption of nutrients, and the movement of waste products (stool) through the colon. It also provides a substrate for beneficial intestinal bacteria (Cornell). Vitamin C supports your body’s health by forming collagen used to make skin, tendons, and blood vessels. Vitamin C also helps heal wounds, repair or maintain bones and teeth, and helps absorb iron (Medline Plus). It is best to eat the apple with the skin on, because the skin contains fiber and right under it is most of the vitamin C. One medium sized apple, about 2.5 inches in diameter, has a total calorie count of about 80 calories.
Apples are a great fruit to add to our diet! Check out a few ideas below on easy ways to add them in.
Photo source: Claire Davis, UF/IFAS Extension
Apples chopped up into bite size pieces taste great mixed in with a salad.
Mix up a yogurt dip using yogurt, cinnamon, and vanilla, to dip apple slices in. Or try spreading peanut butter over apple slices.
Add a peeled apple into a smoothie for added nutrients.
If you are not convinced yet, consider this. Apples are delicious, easy to carry around for a snack, low in calories, and can be refreshing on a hot day! With the hundreds of varieties available, there is an apple to suit almost anyone’s taste. Apples can be sweet, tart, crisp, crunchy, soft, or mushy, however you like them. Try an apple today!
Fiber, digestion, and health – Cornell University. (n.d.). https://health.cornell.edu/sites/health/files/pdf-library/fiber-digestion-health.pdf
Food data Central Search Results. FoodData Central. (2019, April 1). https://fdc.nal.usda.gov/fdc-app.html#/food-details/171688/nutrients
U.S. National Library of Medicine. (2023, January 19). Vitamin C: Medlineplus medical encyclopedia. MedlinePlus. https://medlineplus.gov/ency/article/002404.htm
Simple outdoor activities help children and adults get exercise while spending quality time together.
Photo Source: UF/IFAS
When you look at your children, do you see a picture of a healthy, active child? The United States Pentagon just released a report stating “77% of young Americans would not qualify for military service without a waiver due to being overweight, using drugs, or having mental and physical health problems.” Even worse, this is a 6% increase from the previous study. No matter the wish of a parent or youth as to their desire for military service, this study paints a disturbing picture of the health of our youth in the United States. Where have things gone wrong and what could be some simple corrective actions?
Exercise is a word many people dislike. But reframing the chosen exercise activity as a family outing, such as a daily debriefing walk to discuss the day’s events or an indoor activity such as a basic yoga class at a local gym or via video at home, can be a fun, purposeful way to incorporate physical activity without it seeming like “exercise.” The point is to increase the activity level of not just the youth but also the parent or guardian.
Replacing sugar sweetened beverages with water or fruit-infused water is an easy way to decrease excessive caloric intake and provide better hydration. Water is a basic need of the body and performs many roles from joint health and nutrient delivery to cells to regulating body temperature and proper organ functions.
Johns Hopkins Center for a Livable Future research indicates that persons who frequently prepare meals at home eat healthier. Eating more fruits and vegetable with attention to healthier preparation methods can lead to better health outcomes over time.
It’s time to paint a new picture with you as the role model. Slowly adjusting to the adoption of a healthier lifestyle can take time. Speak openly with the youth in your life and let them help to decide the changes they feel they can make. Place this in writing using SMART goals that are specific, measurable, achievable, relevant and time bound. Revisit these goals and adjust them as needed. The reward over time could be a picture of health.
July is National Grilling Month, and there is nothing quite like the aroma of delicious food sizzling on the grill. However, it is important to prioritize safety when it comes to outdoor cooking to avoid any accidents or mishaps. Whether you are a seasoned grill master or a novice, here are six essential grilling safety tips to keep in mind for a worry-free barbecue experience.
Choose the right location. Selecting the appropriate location for grill setup is crucial to ensuring the safety of people and property. Place the grill on a stable, non-flammable surface, such as concrete or bricks, and ensure it is a safe distance away from any flammable objects like trees, fences, or wooden structures, or heat-sensitive objects like vinyl siding. Avoid grilling in enclosed spaces, such as garages or covered patios, as it can lead to carbon monoxide buildup. Carbon monoxide is an odorless, colorless gas that can cause death if inhaled in a large enough quantity. Grilling in open spaces will allow this gas to dissipate to safe levels.
Keep a safe zone. Establish a designated “safety zone” around the grill to prevent accidents and injuries. Create a clear area of at least three feet in all directions, free from children, pets, and any foot traffic. This zone will provide a buffer between the hot grill and any potential hazards, reducing the risk of burns or accidental contact.
Practice proper handling of propane. When using a gas propane grill, it is essential to handle the propane cylinder with care. Always inspect the cylinder for any signs of damage, rust, or leaks before connecting it to the grill. When transporting or storing propane cylinders, ensure they are in an upright position and never place them in hot or enclosed spaces. When connecting or disconnecting the cylinder, make sure all burners are turned off, and never smoke or place any other open flames (such as citronella candles) near the grill.
Always cook meat and poultry to the proper internal cooking temperature to ensure it is safe to eat. The minimum internal cooking temperature of chicken is 165 degrees F. (Source: Tyler Jones, UF/IFAS)
Follow proper food safety practices. Safe food preparation practices are just as important as the grilling process itself. Avoid cross-contamination by using separate cutting boards, utensils, and plates for raw and cooked foods. Keep perishable items refrigerated until they are ready to be cooked, and don’t let them sit out in the heat for too long. In hot summer temperatures, food should not sit out longer than two hours. If the temperature is 90 degrees F or higher, the time limit is one hour. Use a food thermometer to ensure that meats such as poultry are cooked thoroughly and reach the appropriate internal temperature to prevent foodborne illnesses. Contact the Extension office for a list of proper internal cooking temperatures for different food types.
Monitor the grill. Never leave the grill unattended while it is in use. Grilling requires constant attention to avoid accidents and flare-ups. Stay vigilant and keep a close eye on the grill at all times. Keep a fire extinguisher nearby, ideally a Class B or multipurpose one, and know how to use it effectively. In case of a grease fire, never use water to extinguish it, as it can cause the flames to spread. Instead, use baking soda or a fire extinguisher specifically designed for grease fires.
Clean the grill. Maintaining a clean grill is not only essential for food safety but also for preventing flare-ups and extending the life of the grill. After each use, scrub the grates with a grill brush to remove any residue. Additionally, periodically inspect and clean the burner tubes and ports to prevent clogs and ensure proper gas flow.
By following these six grilling safety tips, outdoor cooking can be safe and fun.
As we age, our bodies undergo various changes, including a decrease in bone density, which puts us at a higher risk of developing osteoporosis. Osteoporosis is a condition that weakens the bones and makes them more susceptible to fractures. This condition is especially prevalent in older adults, and it can significantly affect their quality of life. However, there are some foods that can help reduce the risk of osteoporosis in older adults.
Dairy products
Dairy products are rich in calcium, which is essential for strong and healthy bones. Calcium is the primary mineral that makes up the bones, and getting enough of it in your diet can help prevent bone loss. Older adults are advised to consume at least three servings of dairy products per day, including milk, cheese, and yogurt. It is also important to choose low-fat or fat-free dairy products to reduce the risk of heart disease.
Dairy foods like cheese, milk, and yogurt are good sources of both calcium and vitamin D, which are two nutrients that help improve bone health. (Photo source: Tyler Jones, UF/IFAS)
Leafy greens
Leafy greens are another great source of calcium, and they also contain other essential vitamins and minerals, such as vitamin K, which helps with bone metabolism. Some of the best leafy greens for bone health include kale, spinach, collard greens, and Bok choy. These greens can be incorporated into your diet in a variety of ways, such as adding them to salads or smoothies.
Fatty fish
Fatty fish, such as salmon, tuna, and mackerel, are excellent sources of vitamin D and omega-3 fatty acids, which can help reduce the risk of osteoporosis. Vitamin D helps the body absorb calcium, while omega-3 fatty acids can reduce inflammation and promote bone growth. Older adults are advised to consume at least two servings of fatty fish per week. If you are not a fan of fish, you can also get vitamin D from fortified foods, such as milk and cereal, or by spending some time in the sun. About 10 minutes of sun exposure a day can help boost vitamin D production in the body.
Nuts and seeds
Nuts and seeds are rich in several nutrients that are essential for bone health, including calcium, magnesium, and phosphorus. Some of the best nuts and seeds for bone health include almonds, sesame seeds, chia seeds, and pumpkin seeds. These can be added to salads, oatmeal, or eaten as a snack. These seeds are also rich in fiber, which is important for digestive health.
Fortified foods
In addition to natural sources of calcium and vitamin D, there are also many fortified foods that can help reduce the risk of osteoporosis. These include orange juice, cereal, and tofu, which are fortified with calcium and vitamin D. It is important to check the label of these products to ensure that they contain enough of these nutrients to make a difference.
In conclusion, osteoporosis is a significant health concern for older adults, but it can be prevented by consuming a diet rich in calcium, vitamin D, and other essential nutrients. Incorporating dairy products, leafy greens, fatty fish, nuts and seeds, and fortified foods into your diet can help reduce the risk of osteoporosis and promote healthy bones. However, it is important to note that diet alone is not enough to prevent osteoporosis, and older adults should also engage in regular exercise and avoid smoking and excessive alcohol consumption. By taking these steps, older adults can improve their bone health and maintain their independence and quality of life.
