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How To Make Your Smile Shine

How To Make Your Smile Shine

Everybody wants to have a better smile, but few people go further in achieving it than brushing their teeth twice a day (and many don’t do even that!)

So what should you do to never be ashamed of your teeth? Let’s take a look.

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1. Brush Your Teeth Correctly

Most people brush their teeth, but most do it without paying any attention to proper technique. Here are a few tips that will help you improve:

  • You should spend no less that two minutes brushing your teeth every time you do it;
  • Brush should be held at a 45-degree angle to your teeth;
  • Don’t press the brush against your teeth too vigorously – you may damage your gums or dental enamel;
  • Don’t brush less than half an hour after your last meal – otherwise the acid that forms in your mouth after you eat, accompanied by the pressure of your brush will harm your enamel.

2. Invest in a Mouth Guard

Grinding teeth at night may not seem like that serious a problem, but the majority of doctors seem to disagree – although it tends to remain out of society’s spotlight most of the time. According to studies, about ten percent of all Americans grind their teeth at night – and in addition to painful jaws during the day and regular headaches it may lead to far more serious results, ranging from damage to dental enamel to loosening and even loss of teeth. To prevent this from happening, consider buying a mouth guard for teeth grinding – it will alleviate the immediate negative effects and prevent further damage.

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3. Use Dental Floss

Brushing may be good for general maintenance, but it doesn’t remove all the particles of food that accumulate between your teeth – and floss can help you about that. However, you should understand that being more mechanical in its application, floss has more potential to cause harm in case of improper use, which means that you should be very careful when choosing dental floss suitable for your teeth and using it – otherwise you may cause serious damage to your gums and teeth.

4. Visit Your Dentist for Regular Check-ups

Usually dentists suggest that you should visit them as often as every six months; however, it may be a bit of overdoing it. In most cases going for a routine check at least once a year is more than enough; however, if you have visible problems with tooth decay, stains or sore gums, you should do it more often. Yet don’t be nonchalant enough to think that if you don’t have any obvious complaints it means that you can omit your checkup altogether – regular visits to a dentist can not only help you keep your smile beautiful, but also help prevent much more serious problems than stained teeth – such as gum disease and oral cancer.

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5. Choose a Toothbrush That Is Right for You

There are so many different toothbrushes on the market that one can easily get overwhelmed. However, choosing a brush that will suit you isn’t really all that difficult – although there are hardly any recommendations that are set in stone for everyone. In most cases, you should simply try out a number of brushes and see which one feels more comfortable. Also make sure its head is small enough to reach all of the surfaces of your teeth, especially the ones that are less accessible.

Keeping your smile shiny and beautiful is a complicated process involving many different aspects; however, if you are really concerned with how you look, you shouldn’t omit following all of these practices – and rest assured that it will not only keep your teeth white, but healthy as well.

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Featured photo credit: Smile.2/Lê Kiều Ank via flickr.com

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Melissa Burns

Entrepreneur

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Last Updated on August 12, 2019

12 Best Foods That Improve Memory and Brain Health

12 Best Foods That Improve Memory and Brain Health

Nutrition plays a vital role in brain function and staying sharp into the golden years. Personally, my husband is going through medical school, which is like a daily mental marathon. Like any good wife, I am always looking for things that will boost his memory fortitude so he does his best in school.

But you don’t have to be a med student to appreciate better brainiac brilliance. If you combine certain foods with good hydration, proper sleep and exercise, you may just rival Einstein and have a great memory in no time.

I’m going to reveal the list of foods coming out of the kitchen that can improve your memory and make you smarter.

Here are 12 best brain foods that improve memory and brain power:

1. Nuts

The American Journal of Epidemiology published a study linking higher intakes of vitamin E with the prevention on cognitive decline.[1]

Nuts like walnuts and almonds (along with other great foods like avocados) are a great source of vitamin E.

Cashews and sunflower seeds also contain an amino acid that reduces stress by boosting serotonin levels.

Walnuts even resemble the brain, just in case you forget the correlation, and are a great source of omega 3 fatty acids, which also improve your mental magnitude.

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2. Blueberries

Shown in studies at Tuffs University to benefit both short-term memory and coordination, blueberries pack quite a punch in a tiny blue package.[2]

When compared to other fruits and veggies, blueberries were found to have the highest amount of antioxidants (especially flavonoids), but strawberries, raspberries, and blackberries are also full of brain benefits.

3. Tomatoes

Tomatoes are packed full of the antioxidant lycopene, which has shown to help protect against free-radical damage most notably seen in dementia patients.

4. Broccoli

While all green veggies are important and rich in antioxidants and vitamin C, broccoli is a superfood even among these healthy choices.

Since your brain uses so much fuel (it’s only 3% of your body weight but uses up to 17% of your energy), it is more vulnerable to free-radical damage and antioxidants help eliminate this threat.

Broccoli is packed full of antioxidants, is well-known as a powerful cancer fighter and is also full of vitamin K, which is known to enhance cognitive function.

5. Foods Rich in Essential Fatty Acids

Your brain is the fattest organ (not counting the skin) in the human body, and is composed of 60% fat. That means that your brain needs essential fatty acids like DHA and EPA to repair and build up synapses associated with memory.

The body does not naturally produce essential fatty acids so we must get them in our diet.

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Eggs, flax, and oily fish like salmon, sardines, mackerel and herring are great natural sources of these powerful fatty acids. Eggs also contain choline, which is a necessary building block for the neurotransmitter acetylcholine, to help you recall information and concentrate.

6. Soy

Soy, along with many other whole foods mentioned here, are full of proteins that trigger neurotransmitters associated with memory.

Soy protein isolate is a concentrated form of the protein that can be found in powder, liquid, or supplement form.

Soy is valuable for improving memory and mental flexibility, so pour soy milk over your cereal and enjoy the benefits.

7. Dark Chocolate

When it comes to chocolate, the darker the better. Try to aim for at least 70% cocoa. This yummy desert is rich in flavanol antioxidants which increase blood flow to the brain and shield brain cells from aging.

Take a look at this article if you want to know more benefits of dark chocolate: 15 Surprising and Science-Backed Health Effects of Dark Chocolate

8. Foods Rich in Vitamins: B vitamins, Folic Acid, Iron

Some great foods to obtain brain-boosting B vitamins, folic acid and iron are kale, chard, spinach and other dark leafy greens.

B6, B12 and folic acid can reduce levels of homocysteine in the blood. Homocysteine increases are found in patients with cognitive impairment like Alzheimer’s, and high risk of stroke.

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Studies showed when a group of elderly patients with mild cognitive impairment were given high doses of B6, B12, and folic acid, there was significant reduction in brain shrinkage compared to a similar placebo group.[3]

Other sources of B vitamins are liver, eggs, soybeans, lentils and green beans. Iron also helps accelerate brain function by carrying oxygen. If your brain doesn’t get enough oxygen, it can slow down and people can experience difficulty concentrating, diminished intellect, and a shorter attention span.

To get more iron in your diet, eat lean meats, beans, and iron-fortified cereals. Vitamin C helps in iron absorption, so don’t forget the fruits!

9. Foods Rich in Zinc

Zinc has constantly demonstrated its importance as a powerful nutrient in memory building and thinking. This mineral regulates communications between neurons and the hippocampus.

Zinc is deposited within nerve cells, with the highest concentrations found in the hippocampus, the part of the brain responsible for higher learning function and memory.

Some great sources of zinc are pumpkin seeds, liver, nuts, and peas.

10. Gingko Biloba

This herb has been utilized for centuries in eastern culture and is best known for its memory boosting brawn.

It can increase blood flow in the brain by dilating vessels, increasing oxygen supply and removing free radicals.

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However, don’t expect results overnight: this may take a few weeks to build up in your system before you see improvements.

11. Green and Black Tea

Studies have shown that both green and black tea prevent the breakdown of acetylcholine—a key chemical involved in memory and lacking in Alzheimer’s patients.

Both teas appear to have the same affect on Alzheimer’s disease as many drugs utilized to combat the illness, but green tea wins out as its affects last a full week versus black tea which only lasts the day.

Find out more about green tea here: 11 Health Benefits of Green Tea (+ How to Drink It for Maximum Benefits)

12. Sage and Rosemary

Both of these powerful herbs have been shown to increase memory and mental clarity, and alleviate mental fatigue in studies.

Try to enjoy these savory herbs in your favorite dishes.

When it comes to mental magnitude, eating smart can really make you smarter. Try to implement more of these readily available nutrients and see just how brainy you can be!

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Featured photo credit: Pexels via pexels.com

Reference

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