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Foods to Keep Your Teeth Healthy

Photo of healthy food for a perfect smile

Consuming dairy products that are rich in calcium and keeping away from sugary treats can help your teeth keep healthy. What we often disregard is that some foods that are otherwise healthy can have a negative impact on your teeth. So, while regular brushing and dental hygiene is essential for a healthy, pretty smile, balancing your diet, so that you eat enough food that is beneficial for your teeth and limit the number of foods that could damage them, is also important. How and when you eat certain foods also plays a role. King’s College London Dental Institute conducted a study including more than one thousand people between ages of eighteen and thirty to find any links between dental erosion and diet habits. The results – consuming foods that are highly acidic, like apples, slowly throughout the day can cause tooth erosion, while eating them at meal times is much safer.

Foods that are beneficial to your teeth

Tooth enamel is a highly mineralised substance that makes up the outside of your teeth and is the first line of defence against decay. It is the hardest substance in the human body, but it is susceptible to degradation, which can lead to tooth sensitivity and cavities. Consuming calcium rich foods can strengthen your enamel and help protect your teeth, while eating foods high in vitamin D helps absorbing the calcium needed for your teeth.

Healthy options:

  • Foods high in vitamin D. Most fish, mushroom and egg yolks are foods that contain a high amount of the vitamin your body needs to absorb calcium that strengthens your enamel and protects your teeth
  • Foods high in vitamin C. Sweet potatoes and red peppers are a good source of vitamin C, which keeps your gums healthy. Healthy gums are key to maintaining healthy teeth. Citrus fruits like lemons, oranges and grapefruits are also high in vitamin C, but be mindful of their acidity.
  • Foods high in calcium. Leafy green vegetables like spinach, kale and broccoli are splendid ways to boost your calcium intake, which helps protect your enamel layer and your teeth healthy. Dairy products like milk, cheese and yogurt are also good choices, but also have a high saturated fat content, so go for the low-fat variety. Hard cheese is particularly helpful as it also neutralizes the acidity in your mouth.
  • Healthy foods with a crunch. Raw vegetables like celery, carrots and peppers and raw fruits like pears, apples have a crunchy, fibrous texture that physically scrubs and cleans your tooth surfaces and helps keep your teeth healthy. Crunchy vegetables, fruits and nuts also require a lot of chewing which stimulates saliva production. Saliva neutralizes bacteria found in your mouth. Rinse your mouth after eating to help prevent the acidity effect of some of the fruits mentioned.


Foods that are not good for your teeth

A film of bacteria called plaque covers your tooth surfaces and your gumline after ingesting food. Plaque degrades sugars in your oral cavity and produces acid that causes tooth decay and gum disease. Brushing regularly and using dental floss prevent plaque build-ups, but avoiding food that is highly acidic and high in sugar content also helps keep your teeth and gums healthy.

Unhealthy options:

  • Carbohydrate food. Pasta, potato chips or white bread mostly contain carbohydrates that are processed into sugars when we digest the food. Sugar is a breeding ground for acid producing bacteria when food particles linger in our oral cavity.
  • Soda, fruit juices. Drinking such beverages often and over longer periods of time creates lengthy exposure of our teeth to sugar and acid.
  • Hard candy. Hard candy takes a considerable amount of time to dissolve in out mouth, all the while exposing our teeth to sugar and acid which cause decay to the enamel layer.
  • Overdoing citrus. Lemons and oranges are excellent sources of vitamin C needed for healthy gums, but also create high acidity in your oral cavity. Balance your consumption of citrus fruits to avoid such situations.
  • Hard food. Food that is hard to chew like nuts, corn on the cob or even ice should be treated with care. You can easily crack your tooth while biting down on crunchy food like that
  • Food that stains teeth. Many people enjoy a cup of coffee or a glass of red wine, but prolonged exposure to those beverages leaves stained teeth. Stains are not harmful directly, but aggressive methods of cleaning them can wear down the enamel layer and cause further complications.


Any kind of food can cause tooth problems if you don’t regularly brush your teeth and maintain oral hygiene. These problems do not occur overnight, so when you feel the urge to eat something sweet, here is some advice. Do not overindulge, but rather show some restraint. Mix the sweets with different food to easier neutralize the acid. Help wash away any remaining bits and pieces of food by drinking some water after eating. Brush your teeth, but remember to wait at least 30 minutes, because acidic food weakens the enamel coating and it is more likely you will damage it by brushing immediately after the meal. If you don’t have a toothbrush handy, a piece of sugar-free gum will also help. Follow that advice and your teeth should be healthy and your smile picture-ready. If everything doesn’t go as planned you can always use THIS – your perfect smile.

A list of healthy foods for that perfect smile:

  • Foods high in vitamin D. Most fish, mushroom and egg yolks.
  • Foods high in vitamin C. Sweet potatoes and red peppers.
  • Foods high in calcium. Leafy green vegetables like spinach, kale and broccoli.
  • Healthy foods with a crunch. Raw vegetables like celery, carrots and peppers.

If that’s not enough, you can read more about food tht’s good for your teeth here –

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How To Improve Your Smile With This 4 Tactics

Perfect smiles souple

Improving The Perfect Smile: 4 Great Facial Exercises

Everybody knows that exercise is a superb way to keep your body in shape. Did you know that the same principle holds true for your face, though? In one of our previous article has revealed that facial exercises can do just as much as cosmetic surgery for perfecting your smile, reducing wrinkles, and improving the elasticity and tone of your skin.

Your face, like other parts of your body, contains muscles. Exercising these muscles results in more strength and more firmness. Besides improving the tone of your muscles, exercise also serves to encourage more blood flow. Regular exercise can make your whole face look healthier and younger.

If you’d like to brighten up your smile and your whole look, give these four great facial exercises a try. (Remember that a great smile needs great teeth, too!)


1) The Smile Exercise

This straightforward, incremental exercise is designed to strengthen the facial muscles that control your smile. By working on these muscles regularly, you can gain greater control over your face’s happy expressions. Begin in front of a mirror. This works whether you are standing or sitting; pick the position that feels most comfortable for you. Start with your lips and face relaxed.

Then stretch the corners of your mouth away from each other, stretching out your lips without letting them part. Hold this position for 10 seconds.

Next, open your lips just far enough to make the edge of your teeth visible while still stretching your mouth to the sides. Hold this position for 10 seconds.

Open your mouth wider, until roughly half of your teeth are showing. Hold this position for 10 seconds.

Finally, smile as wide as you can, exposing your teeth fully. Hold this position for 10 seconds.

Reverse the smile by going back through each step one at a time.

If need be, you can use your index fingers to stretch the corners of your mouth as you progress through the exercise.

2) The Eraser For Smile Lines

This exercise will reduce the prominence of wrinkles and fine lines around your mouth, making you look younger. The roots of the exercise go to yoga, where it’s known as the fish pose. It goes like this:

Pucker up as much as you can. You should suck in your cheeks and roll your lips out. Do your best to smile and pucker simultaneously.

Hold this position until you feel the muscles around your mouth start to tingle, then release it.

You only need to do this exercise once a day; you don’t want to strain your facial muscles with too many repetitions.

3) The Silly Rabbit

This exercise tones your cheek muscles and gives you better control of your smile. While this exercise is also best performed in front of a mirror, you may want to skip the mirror if you laugh too easily at silly faces.

Smile as wide as possible without opening your lips. Aim for a closed-mouth, ear-to-ear grin.

Wiggle your nose like a bunny; you should feel the muscles in your cheeks getting into the action.

Once your cheeks are engaged, hold the smile for five seconds.

Repeat this whole process 10 times.

4) The Face Lift Exercise

There’s one facial muscle that benefits from exercise above all others: the quadratus labli superioris. Exercising this muscle is great for preventing sagging skin and keeping the face looking youthful. Simply follow the directions provided here to start firming it up:

Open your mouth slightly and relax your upper lip as much as possible.

Flare your nostrils open as wide as you can and wrinkle your nose.

Pull your upper lip up hard and hold the position for 10 seconds. Release slowly.

Repeat the whole process 10 times.

If you’ve already taken steps to perfect your smile with cosmetic dentistry, why not go a little further by using face exercises to improve your smile even further. If you are still not satisfied with your smile you can buy a perfect smile veneer. We have just reviewed perfect smile veneers in one of our previous articles. You can find more information about those in our reviews of perfect smile veneers here.

If you’re looking for a Rio Rancho dentist to help you out with your smile, get in touch with us today.

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8 Tools For a Great Smile

Have a nice smile tools

The Oral Tools You Need for a Beautiful Smile

Visiting the dental care aisle can be overwhelming due to the sheer number of available products. However, you can ensure you have a bright, healthy smile with the following tools.

As you browse through the dental care aisle of your local grocer, pharmacy or big box store, you will be inundated with products guaranteeing a beautiful smile. For example, the choices of dental floss are large. Do you want traditional floss or tape? Should it be unwaxed or waxed? In addition to floss, there are oral irrigators, over the counter tooth whitening systems, mouthwashes and so much more. Finally, you will see different types of toothbrushes and tongue scrapers, all saying they will give you a beautiful white smile and a healthy mouth.


A Tool Kit for a Healthy Smile

The first thing to look for when shopping for oral products is the seal of acceptance by the American Dental Association. This seal indicates that all of the claims made by the company on their labeling and packaging has been verified as true by the American Dental Association. This means that these products are trustworthy and will do what they claim to do. This is the first thing to look for when shopping for oral care products.

Let’s take a look at that eight basic dental products that you need to maintain a healthy mouth and a beautiful smile.

1. Toothbrushes – When you are shopping for a toothbrush, you will see that there are three different hardnesses – soft, medium and hard. Most dentists recommend using a soft-bristled toothbrush because medium or hard bristled toothbrushes are too abrasive to the gums and can result in damaging your gums and cause bleeding. In addition to this, there are electric toothbrushes on the market. Many people brush their teeth using a sawing motion that is too rough. An electric toothbrush uses gentle circular motions to remove plaque and prevent scrubbing. An electric toothbrush often provides better results. This type of toothbrush is preferred by arthritis sufferers and those who have health conditions which affect their hands. Whether you use a manual or electrical toothbrush, opt for one that’s size and shape fits your mouth to ensure a comfortable, effective and easy clean.

2. Toothpaste – You want a toothpaste that contains fluoride. Flouride helps to prevent tooth decay by strengthening the enamel on the teeth. Many kinds of toothpaste have other ingredients that help to fight plaque build-up, tartar, bad breath, gingivitis and tooth sensitivity. Other kinds of toothpaste may contain whitening agents to help make your teeth whiter. Care should be taken when using these products as the whitening agents can break down tooth enamel. If you have any questions, talk with your dentist and ask which toothpaste you should choose.

3. Dental Floss – Regular flossing is essential for healthy teeth and gums. You should floss at least once a day; however, it is recommended that you floss twice a day. Flossing helps to remove food particles that have become trapped between the teeth. These food particles can damage tooth enamel, increase the risk of gum disease and tooth decay and reduce the amount of plaque between the teeth. Dental floss is available in both waxed and unwaxed. Those whose teeth are close together should opt for waxed floss or flossing tape. the products glide easily between the teeth. There are many different flavors to choose from; so, pick a flavor that you enjoy such as cinnamon or mint. If you find a floss that you like, stick with it because changing brands can cause you to avoid flossing.

4. Dental Sticks and Picks – If you are having difficulty using floss, a dental pick or a dental stick can help. These, along with mini brushes can help remove plaque in and around your tooth as well as between your teeth. Use these products gently to avoid damaging your gums or your tooth enamel.

5. Oral Irrigators – An oral irrigator blasts water between your teeth to help remove food from hard to reach areas between and around your teeth. This device is a great choice for teenagers, those with braces and fixed partial dentures. An oral irrigator does not replace regular toothbrushing or flossing. Instead, it should be used in conjunction with these products. When shopping for an oral irrigator, look for one that allows you to regulate the water pressure for best results.

6. Tooth Whitening Products – The best way to maintain a beautiful white smile is to visit your dentist and get a custom fit whitening tray. Tooth whitening products use peroxide to bleach your teeth. Over the counter products like whitening strips can give you great results; however, they are not as strong as custom fit whitening trays and products. Additionally, the whitening strips can completely cover the teeth and gums, which can cause gum sensitivity.

7. Mouthwashes and Smile Veneers – There are different types of mouthwash on the market. Each type is specialized to handle different types of dental problems. For example, some mouthwashes help to reduce plaque and the risk of gingivitis. Other mouthwashes contain additional fluoride to strengthen tooth enamel and prevent cavities. Others are used to mask bad breath or moisturize your mouth. Talk with your dentist to determine the best type of mouthwash for you. There is also another option to get a great smile – smile venners. Smile veneers are some kind of tooth stickers which you can fasten on your own teeths and get a great smile. You can check our review of smile veneers on our homepage.

8. Tongue Scrapers – Your tongue is teeming with bacteria that can cause bad breath. A toothbrush cleans your teeth but does not do a good job of cleaning the tongue. Instead, opt for a tongue scraper to remove the most bacteria and lower the risk of bad breath. It is important to note that several studies have shown that cleaning your tongue with a toothbrush will remove approximately 70 percent of bacteria and lower bad breath by up to 70 percent.

Even with all the products on the market, you still need to see your dentist regularly. At your appointment, your dentist will check for cavities, gum disease, bite problems or other health issues like sleep apnea and oral cancer. Finally, cavities and dental infections often do not have any symptoms until they worsen. Seeing your dentist regularly can help to prevent these issues from worsening.