A holistic approach to avoiding dental diseases and looking after your health
There are many things you can do to preserve your teeth and keep your gums healthy.
Improve your dental hygiene.
Poor oral hygiene, including inadequate teeth-cleaning, flossing or rinsing, is the leading cause of gum disease. However, good oral hygiene may also help to protect you from heart disease, stroke and diabetes since the bacteria that cause gum disease have also been linked to arterial disease.
Pay attention to your diet.
High sugar diets, a severe lack of the antioxidant vitamin C and deficiencies in other nutrients such as calcium and zinc will harm your dental health.
Give up smoking.
Know your body’s weaknesses.
Women are often prone to gum problems during pregnancy and the menopause due to hormonal changes.
Unfortunately, some chronic diseases like diabetes can also lower resistance to infection.
Be aware of possible side effects of your medications.
Certain medications can reduce the production of saliva which helps to wash away food remains, sugars and bacteria which increases the need for good oral hygiene.
Courses of antibiotics in growing children may affect the growth and strength of their teeth.
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Since the mouth is made up of teeth, (with an outer layer of enamel), set in the jaws, (bone), and the gums and tongue, (soft tissues) the diet must contain all the nutrients which are needed for these tissues to grow and stay healthy.
In addition to a good supply of protein for actively growing tissues like gums and skin, various vitamins and minerals are also needed. Some of these are better known like calcium and vitamins C and D and others lesser known like zinc, boron and coenzyme Q10.
Good protein sources include lean red meat, poultry, eggs, oily fish, nuts and seeds, beans and lentils, quinoa and soya.
Calcium, for general dental health, is found in dairy products, nuts, sunflower and sesame seeds and green leafy vegetables like kale and broccoli.
Boron is required to maintain bone density and is found in green leafy vegetables, fruit, wholegrains and nuts.
Zinc is an important mineral which supports the immune system and is present in beef, seafood, liver, wholegrains, nuts and peas.
Vitamin D helps the absorption of calcium from the gut and is found in dairy products, margarine, fish, fish liver oil and green leafy vegetables.
Vitamin C is the master immune nutrient. It is an antioxidant which protects cells and strengthens cell membranes. It is present in citrus fruits and vegetables like peppers, broccoli and brussel sprouts. Requirements for vitamin C are higher during an infection and in people who smoke.
Coenzyme Q10 protects gum tissue against cell damage and speeds healing. It also boosts immunity helping to control harmful bacteria. A lack of coenzyme Q10 has been associated with periodontal disease. Although it is present in all foods from plant and animal sources, cooking and processing methods destroy it. Tissues that regenerate quickly, like gums, require more coenzyme Q10 and so a supplement may be required.
To ensure a good supply of all essential vitamins and minerals try a rainbow selection of fruit and vegetables every day. The simplest example of a rainbow food is a well mixed salad: green lettuce, red tomatoes, orange carrots, pale green-brown sprouted seeds, yellow peppers, purple beetroot, white onions etc.
Although seeds and nuts are a good source of antioxidant minerals like selenium and zinc, vitamins E and the B complex and essential fatty acids which lower cholesterol, they should be eaten with caution if the teeth or gums are weakened. Nuts should be chopped or ground and added to cereals, yogurt or salads.
Nutritional supplements may help in addition to a well balanced diet. 
- Multivitamin and mineral
- Vitamin C – 1000mg/day
- Coenzyme Q10 – 50mg/day
- Zinc – 15mg/day.
Topical therapies may reduce gum inflammation and bleeding.
- Rub the oil from a vitamin E capsule on inflamed gums before swallowing.
- Apply folic acid liquid with a cotton bud to the gum line.
- Gently brush vitamin C powder along the gum line.
- Chamomile tea is an effective gargle or mouthwash for the treatment of gingivitis.
Antibiotics – dos and don’ts
Too many antibiotics can harm the digestive system and lead to a compromised immune system. Side effects like stomach upsets and thrush are common. Some people may have serious allergic reactions and the overuse of antibiotics has contributed to a rise in drug resistant bacteria and drug resistant forms of diseases. Antibiotics can interact with other medications and may even reduce the effectiveness of the contraceptive pill.
Since antibiotics kill both harmful and beneficial bacteria in the gut the healthy functions are disturbed which can cause bloating, diarrhoea and/or constipation and nutrient deficiencies. Antibiotics can cause damage to the intestinal wall which may lead to a “leaky gut”. Food sensitivities may then develop and eventually gastritis.
Since antibiotics have both short and long term side effects they should only be used for the most serious and stubborn bacterial infections.
After completing a course of antibiotics the gut can be helped to restore the good bacteria. Food sources like live probiotic yogurt and milk with live cultures will help to replace the beneficial bacteria. A supplement of probiotic cultures could also be taken e.g. Lactobacillus acidophilus and Bifidobacterium bifidum cultures.
Damage to the intestinal wall can be healed with the aid of nutrient rich foods. Dietary fibres from vegetables, particularly artichoke and chicory attract and nourish beneficial bacteria.
Mild infections are best fought by your own immune system. Extra help can be given with supplements of vitamin C, zinc, Echinacea and olive leaf extract. Herbs like oregano, goldenseal and garlic all have natural antibiotic properties.