Oral health science knowledge
First, a balanced dietary pattern, a diverse and balanced diet
Oral diseases share risk factors with many chronic diseases. For example, excessive intake of foods high in sugar, high fat, high salt and low fiber is not only related to coronary heart disease, stroke, diabetes, cancer, obesity, but also closely related to oral diseases such as caries and periodontal disease. Establishing a healthy dietary pattern can prevent both systemic and oral diseases.
Dietary variety is a basic principle of a balanced dietary pattern. It is recommended to consume at least 12 kinds of foods per day and more than 25 kinds of foods per week, and eat more grains, vegetables and fruits. These foods rich in vitamins, minerals and dietary fiber are beneficial to prevent chronic diseases such as cardiovascular disease, diabetes, obesity, etc., as well as the development of teeth and the prevention of common oral diseases such as caries, periodontal disease, dental acid erosion and oral cancer.
Second, scientifically identify sugars and stay away from added sugars
(1) The harm of non-free sugars is small
Sugars are divided into non-free sugars and free sugars. Non-free sugars are less harmful to the body and refer to fructose naturally found in fresh fruits, sugars in vegetables and lactose in milk, and starch in cereals.
Free sugars are more harmful to the body, often divided into two types, one is the sugar present in pure fruit juice, concentrated fruit juice and honey, although it often gives people the impression of "natural" and "healthy", but also free sugar. Since the sugar in the whole fruit is wrapped by a layer of plant cell wall, the digestion process is slower, so fresh and complete fruits are not easy to cause caries, but the fruit becomes free sugar after being made into juice, and the caries will increase. Another free sugar refers to sucrose, glucose, fructose and syrup added to food in food production, preparation and processing, also known as added sugar.
(2) Added sugar is more hidden
Added sugar is not only found in sweet snacks such as beverages, candies, cakes, biscuits, desserts, honey, syrup, preserves, etc., but also may be hidden in "not sweet" processed foods, such as ketchup, yogurt, coffee, puffed foods, sesame paste, walnut powder, plum and so on. It's worth noting that many commercially available baby foods are highly processed products with a high content of added sugar, so be wary of accidentally eating added sugar.
Added sugars are pure energy foods, also known as "empty calorie" foods, excessive intake can reduce the intake and absorption of other low-calorie nutrient foods, disrupt dietary balance, and lead to excess energy, weight gain, obesity and increased risk of diabetes.
Third, drink less carbonated drinks to avoid tooth damage
Usually pH value is a direct indicator of pH, the critical pH of tooth enamel demineralization is 5.5, carbonated drinks, citrus acidic foods have low pH value and high sugar content, which can reduce the oral pH value to below the critical pH value of enamel demineralization, causing direct corrosion and damage to the tooth surface, thereby causing acid erosion. In addition, these foods can also produce acidic substances by microorganisms fermenting sugar, which causes the minerals in tooth enamel to dissolve, causing caries.
Habits such as excessive intake of sugar-sweetened and carbonated beverages or drinking beverages before bed can significantly increase the risk of acid erosion in children and adolescents. It is recommended to reduce the intake of carbonated drinks to avoid harm to the teeth, and choose water instead of drinks in daily life.
Fourth, eat more fruits and vegetables, reduce tobacco, alcohol and betel nut
Fruits and vegetables contain a lot of dietary fiber, and dietary fiber is a very important fiber for the human body, often eat fresh vegetables and fruits, dairy products and whole grains rich in calcium, vitamin C, fiber, can increase chewing activity, reduce plaque retention, promote periodontal health, prevent periodontal disease, and prevent caries, mucosal disease and oral cancer.
Smoking is the main risk factor for oral cancer, and more than 90% of oral cancer patients are smokers, because tobacco and smoke contain a variety of harmful substances that can cause and promote cancer. The main oral cancers that are easily caused by drinking alcohol are tongue cancer and floor cancer, because alcohol repeatedly comes into contact with the mucosa of the tongue and the bottom of the mouth, causing mucosal burns and increasing the absorption of carcinogens. The higher the alcohol content, the greater the risk of carcinogenesis. "Betel nut" has been listed as a first-class carcinogen by the World Health Organization, and chewing betel nut is an important risk factor for oral cancer.
5. Promote breastfeeding and healthy eating habits
All baby teeth and most permanent teeth form and calcify in infancy, a period of rapid growth and development. Breast milk is the best natural food for babies, it has many advantages such as high calories, rich in various nutrients that babies need, and beneficial to infants' digestion, absorption and resistance to diseases. Exclusive breastfeeding is recommended until six months of age, after which breastfeeding can be extended to two years of age or more in combination with complementary food supplementation. Sugar should not be added to baby food or drinks, as this may lead to a sweet tooth.
Childhood is the best time to develop good eating habits, and many commercially available fine foods are melt-in-your-mouth, sweet and sticky, and can be swallowed without chewing hard. On the one hand, it is easy to cause the accumulation of food residues on the surface of the teeth, and dental plaque is easy to accumulate and multiply, inducing caries, on the other hand, it is not conducive to the development of the mouth and jaw and the training of chewing function. It is recommended that parents make a diet without added sugar or low in added sugar for their children, do not let their children eat partial food, love to eat foods with less salt, less oil and less sugar, and develop healthy dietary habits will benefit for life.
6. Do not get pregnant with oral diseases
Once a woman is pregnant, complex oral treatment in early and late pregnancy increases the risk of miscarriage or premature birth due to factors such as tension and pain. Therefore, women should take the initiative to undergo oral health examination before planning pregnancy, timely detect and deal with oral diseases or hidden dangers, and avoid the inconvenience and risk of treatment that may occur due to oral emergencies during pregnancy.
Seven, cleaning the mouth is very important, brush teeth and gargle with floss
Diet and bacteria are the most important factors that contribute to caries and periodontal disease, so removing plaque is fundamental to maintaining oral health. Brushing removes plaque, soft dirt and food debris, maintains oral hygiene, and maintains healthy teeth and periodontal tissues. Fluoride toothpaste is currently recognized in the world as the safest, simple, low-cost and effective caries prevention measures, teeth eruption can use fluoride toothpaste, in order to ensure safety and effectiveness, it is recommended that infants and young children aged 0~3 years old use fluoride toothpaste with a fluoride concentration of 500~1100mg/kg, each dosage is the size of rice grains (15~20mg); The dosage of fluoride toothpaste for children aged 3~6 years old is the size of peas; After 6 years of age and adults, the dosage of fluoride toothpaste can be the size of soybeans.
After brushing your teeth to remove plaque for a few hours, plaque can reattach to the clean tooth surface and continue to form. Especially after falling asleep at night, saliva secretion is reduced, oral self-cleaning effect is poor, and bacteria are more likely to grow. Therefore, brush your teeth at least 2 times a day, and it is more important to brush your teeth at night before going to bed. It is recommended to brush teeth with horizontal flutter brushing, toothbrush bristles can not fully extend between teeth when brushing teeth, if after brushing teeth every day, can be combined with flossing or interdental brush to help clean the gap between teeth, can achieve the purpose of thorough cleaning of teeth. Chewing sugar-free gum can also stimulate saliva production, reduce oral acidity, help freshen breath, and clean teeth.
