There are a few easy natural ways to maintain oral health. These include eating a healthy diet, drinking plenty of water, and flossing.
Eating a healthy diet can prevent tooth decay and gum disease. It also helps the body to maintain a healthy balance of minerals.
1. Eat Nuts
Nuts are one of the healthiest foods you can eat. They provide calcium, protein, and phosphorus which are essential for maintaining healthy teeth.
They are also high in fiber which helps stimulate saliva flow and fight tooth decay. Plus, they have anti-inflammatory properties which can help reduce the risk of gum disease.
These nuts also contain a healthy amount of minerals such as calcium, magnesium and phosphorus which are needed to keep your bones strong and your gums healthy. The low sodium content of nuts is another benefit as it can reduce the risk of bone demineralization, arterial hypertension and insulin resistance [34].
Eating a diet rich in nuts has been linked to a lower risk of diabetes and obesity. This is because people who eat nuts regularly tend to weigh less than those who rarely or never eat them.
2. Drink Milk
Milk is a nutrient-rich drink that can boost your overall health. It’s loaded with protein, calcium and vitamin D, all of which are nutrients your body needs to stay healthy.
It also helps protect your teeth against tooth decay. The vitamins and minerals in milk strengthen your enamel and fight off bacteria.
In addition, dairy products stimulate saliva production which helps prevent gum disease and tooth decay. Plus, they help your teeth absorb calcium and phosphorus.
The calcium in milk can help repair your teeth from damage caused by acidic foods and drinks. So, if you are trying to avoid sugary sodas or sweetened juices, adding a glass of milk after these drinks will give your teeth and mouth the much-needed boost they need!
Aside from oral benefits, drinking milk can also reduce your risk for type 2 diabetes. A study of 22 studies found that those who ate more dairy foods were less likely to develop diabetes than those who didn’t.
3. Eat Shitake Mushrooms
Shitake mushrooms are a tasty addition to soups, stews, and stir-fries. They add a meaty flavor to dishes, and they’re rich in nutrients. They’re also a good source of B vitamins and vitamin D, which is essential for maintaining healthy bones and teeth.
These mushrooms are also a great way to boost your immunity. They contain compounds called b-glucans and lentinan that can increase the production of immune cells. These compounds are also found in foods like broccoli, and they help fight off viruses and bacteria.
A clinical trial involving 52 healthy participants showed that regular consumption of shiitake mushrooms helped improve their immunity. They had decreased levels of C reactive protein, which is a marker of inflammation.
Mushrooms are a great source of vitamins and minerals, including copper, selenium, vitamin D, phosphorus, zinc and calcium. They’re also a good source fo protein, fiber and antioxidants.
4. Eat Sweet Potatoes
Sweet potatoes are a great source of vitamin A and calcium, both of which are essential for maintaining oral health. They also contain choline, a nutrient that helps keep muscles, bones and nerves healthy and supports memory and learning.
They can also help improve eye health. The beta-carotene found in sweet potatoes is converted to vitamin A, a nutrient that helps prevent dry eyes and reduce the risk of eye infections.
The sweet potato is also high in dietary fiber, which can help with digestion, promote regularity and lower cholesterol levels. It also contains potassium, which can be helpful for those with high blood pressure or diabetes.
The anti-inflammatory properties of these tubers can also help keep inflammation in check. Inflammation is a major cause of many chronic diseases, including cancer and heart disease.
5. Eat Garlic
Garlic is a wonderful addition to your diet. It’s packed with antioxidants, vitamins, and minerals, which are essential for good health.
It also contains a compound called allicin, which is an antimicrobial agent that can help fight against tooth decay and gum disease. Chewing on a clove of garlic can even alleviate pain in teeth that have been damaged by bacteria or inflammation.
But if you have sensitive or weak stomach, you may not want to consume too much garlic as it can cause gas and an upset stomach. It can also irritate your breath, so stay away from it if you have bad body odor.
Reduces blood pressure: The active compounds in garlic can reduce high blood pressure, which can help prevent heart attacks and strokes. They also decrease cholesterol levels and promote healthy blood flow.
Lowers blood sugar: The sulfur compounds in garlic can lower blood sugar levels and keep you from developing diabetes. It also increases insulin sensitivity, which helps in balancing blood sugar levels.
It can also help protect your liver from toxins. If you have high levels of toxins in your body, it can increase the risk of diseases such as cancer and Alzheimer’s.
6. Eat Onions
Onions are a great source of vitamin C, which supports your immune system and helps fight off infections. They also contain quercetin, which has anti-inflammatory properties.
Onion benefits for oral health include their ability to reduce gum inflammation and tooth decay. They are a good source of sulfur compounds that kill bacteria that cause tooth decay, especially in the gum line.
In addition to preventing cavities, onions can also help prevent gingivitis and periodontal disease. Onions are also a great source of fiber, which aids digestion and keeps constipation at bay.
Lastly, onions are high in organic sulfur compounds that help lower cholesterol levels and break down blood clots. This is important for heart health.
Onions are also a great source of antioxidants, which help keep free radicals at bay. Studies have found that onions can also help protect against cancer. They are also rich in a polyphenol called quercetin, which has been linked to a lower risk of lung cancer.
7. Eat Neem
Neem (Azadirachta indica) is a versatile medicinal tree with many healing properties. It is commonly used to treat inflammation, infections, fever and skin problems.
It also helps maintain oral health. It has anti-inflammatory and antibacterial properties that help reduce plaque and associated bacteria.
Chewing on neem twigs is one way to clean your teeth and gums. Likewise, adding a few drops of neem oil to your toothpaste is an excellent way to enhance your oral hygiene routine and prevent bad breath.
Moreover, chewing on neem leaves is said to improve your digestive system. This will allow your stomach to properly digest food and remove toxins from the body.
In addition to its positive effects on your digestive system, neem can also help improve blood sugar levels in people with diabetes or other diabetic conditions. This is because it contains plenty of antioxidants and glycosides that can help control your blood sugar level.
However, it’s important to know that neem can have certain side effects when consumed in high quantities. If you have a history of “auto-immune diseases” such as multiple sclerosis, lupus or rheumatoid arthritis, it’s best to avoid taking neem.
8. Hydrate
Drink upto 2-3 litres of water per day, including a few cups of hot water. This helps with cleansing the overall gut and body which in turn reduces mouth odour.
9. Oil Pulling
Swish a spoon of coconut oil in your mouth and rinse for a few minutes, and spit it out. This pulls out toxins from your mouth, aids good gut health and promotes an odourless mouth. It is an ancient Ayurvedic practice followed by millions of people around the globe.
10. Brush twice a day or rinse
Brush twice a day or brush once a day and rinse your mouth with mouthwash at night before you sleep. This helps ward off bacteria from gums and teeth.
11. Use fluoride-free toothpaste
Use antibacterial toothpaste or fine tooth powders, without fluoride as the fluoride chemical can be slightly detrimental.
12. Tongue Cleaning
Clean your tongue with copper/steel cleaners, this keeps the tongue pink and free from white coatings that are harmful for oral health.
