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Best Foods for Your Oral Health

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What you eat reflects on your teeth. Foods packed with sugar, such as candies and soda, contribute to tooth decay.

When your diet is less than ideal, your oral health is one of the first areas to decline. Want to keep your mouth healthy and happy? Try these tasty foods your mouth (and teeth) will love.

cheese tray

Dairy products like milk, cheese and yogurt can help strengthen your teeth.

Cheese and yogurt

You guessed it. Dairy products like milk, cheese and yogurt can help strengthen your teeth. They are low in sugar which is good for your oral health. Plus dairy contains protein and calcium which strengthen your teeth.

For cheese lovers, here’s one more reason to enjoy this tasty treat. One study has found that eating cheese raised the pH level in participants’ mouths and lowered their risk of tooth decay.

Juicy fruits

Fruits are high in fiber and water which help clean your teeth. Chewing alone helps stimulate the production of saliva, washing food particles and harmful acids away from your teeth.

Apples are especially good for your teeth. Its fibrous texture stimulates the gums. Though eating an apple isn’t the same as brushing your teeth with a toothbrush and toothpaste, it can tide you over until you have a chance to brush.

 

Bowl of leafy greens

Leafy greens, such as spinach and kale, also promote good oral health.

Carrots and leafy greens

Like apples, carrots are full of fiber and pack a big crunch. By eating a handful of raw carrots at the end of your meal, you stimulate saliva production, reducing your risk of cavities.

Full of vitamins and minerals, leafy greens, such as spinach and kale, also promote good oral health. They are loaded with calcium which builds your teeth’s enamel. They also contain folic acid which has many health benefits.

Almonds

Nuts contain minerals and proteins which are important to your overall health. Almonds are especially great for your teeth because they’re a good source of calcium.

Add a quarter cup of almonds as a snack or add them to a salad as part of your meal. And as an added benefit, as you chew, you stimulate saliva which can reduce your risk for tooth decay.

 

Water in plastic cup

Water is an ideal beverage having no calories or sugar.

Along with adding these foods to your diet, pay attention to what you drink. Water is always the best pick since it has no calories or sugar. What you eat makes a big difference when it comes to your oral health.

 

Dr. Mike Malone, DDSDr. Mike Malone and his team practice expert cosmetic dentistry in Lafayette, LA. Dr. Malone is the former president and accredited member of the American Academy of Cosmetic Dentistry. He is also the official Cosmetic Dentist of the Miss Louisiana USA and Miss Louisiana Teen USA pageants.

10 Sleep Tips to Improve Your Health

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Sleep boosts our mood, erases under-eye circles and makes us feel better. And, there’s more to sleep than just these benefits.

Having a good night’s sleep not only feels good, it’s a key part of a healthy lifestlye that benefits your heart, weight, mind and more. Try these 10 sleep tips to improve your health.

1. Develop a sleep schedule

Make it a habit to go to bed and get up at the same time each day, even on weekends and holidays. If you stick to it, you’ll support your body’s sleep-wake cycle and encourage better sleep at night.

 

Water in plastic cup - tips to improve your health

2. Watch what you drink and eat

Avoid going to bed either hungry or too full. These feelings of discomfort might keep you up. Also limit the amount you drink right before bed to avoid middle-of-the-night trips to the bathroom.

3. Don’t spend more than 15 minutes trying to fall asleep

If you don’t fall asleep after 15 minutes, get up and do something relaxing. Read a book, draw or walk around the house. Go back to bed once you’re tired. It’s better not to agonize over falling asleep or you’ll find it harder to nod off.

4. Keep it comfortable

Get your room in the best environment for sleeping. Make sure your room is well ventilated and kept at the ideal temperature between 64.4 – 68 degrees. Your bedding also contributes to better sleep, so choose what feels most comfortable to you.

 

woman relaxing laying back

5. Cut back on daytime naps

If you’re struggling with poor sleep quality or insomnia at night, try limiting your daytime naps. If a nap is necessary, keep it to 10 to 30 minutes and take it mid-afternoon.

6. Stay away from hot baths right before bedtime

Avoid taking a hot bath or shower before going to sleep. Taking one too close to bedtime raises your body temperature making it difficult to fall asleep.

 

People at the gym to improve health

7. Exercise during the day

Getting regular cardio activity helps you fall asleep faster and enjoy deeper sleep. Time it right. Vigorous exercise right before bed will give you too much energy to fall asleep.

8. Keep it dark and quiet

The ideal environment for sleeping is a room that’s dark and quiet. Using earplugs, room-darkening shades, a fan, or other devices can create an environment suited for you.

 

relaxed young Woman with headphones listening music

9. Create a bedtime ritual

Tell your body it’s time to wind down by doing the same things each night. Whether it’s listening to soothing music or reading a book, relaxing activities promote better sleep.

10. Manage stress

Stress affects your peace and your sleep. Manage your stress in healthy ways by getting organize, prioritizing demands, and delegating what you can. Take breaks when you need them and share a laugh with those who matter most.

Nearly everyone has an occasional sleepless night. Using these 10 tips can help you get the sleep you deserve.

 

Dr. Mike Malone, DDSDr. Mike Malone and his team practice expert cosmetic dentistry in Lafayette, LA. Dr. Malone is the former president and accredited member of the American Academy of Cosmetic Dentistry. He is also the official Cosmetic Dentist of the Miss Louisiana USA and Miss Louisiana Teen USA pageants.