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7 Tips For Good Dental Health

7 Tips For Good Dental Health

Having close-to-perfect, pearly white teeth is an asset that everyone wants. A perfect set of teeth adds a lot to a person’s self-esteem. With it, one can smile comfortably and with confidence — even if the receiver of said smile is a complete stranger. If you want to achieve great dental health, then here are a few tips you need to follow.

1. Brush regularly

Brushing serves as the main component to keeping our mouths and teeth clean. The simple process removes food particles stuck in our gums and teeth, eliminating possible bacteria buildup and helping us have fresh breath all the time. There are two types of toothbrushes that you can use for brushing: the traditional one or the modern electric toothbrush. The latter is obviously more expensive, but both can still be efficient and effective as long as you dedicate a couple of minutes for each brushing session and brush at least twice a day.

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2. Floss daily

There are areas inside your mouth that cannot be reached and cleaned by brushing alone. In order to thoroughly clean your mouth from food particles, particularly in between your teeth and gums, you must floss. Flossing once before you go to sleep is enough to observe good dental health.

3. Make regular trips to the dentist

Even if you do brush and floss regularly, you still need to visit your dentist once every four months — not just when you are suffering from dental problems and other issues involving your teeth. If you visit the clinic regularly, the dentist is able to foresee possible dental problems or gum diseases and treat them right away. Also, keep in mind that there are other oral health risks, such as HIV and mouth cancer, that only professional dentists can spot. If your dentist’s clinic is too far from your residence, don’t hesitate to transfer to a new dentist that would be more convenient for you to visit. You only need to give your new dentist your dental health history to keep them updated.

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4. Maintain a healthy diet

The types of food that you eat play a very crucial role in your overall health. When it comes to taking care of your oral health, include a lot of calcium-rich foods, such as dairy products, in your diet. Calcium is an element that is known to strengthen bones and teeth. You can also try chewing on citrus fruits that are rich in vitamin C, as this can boost the health of your gums. Aside from eating right, you should also avoid foods that greatly contribute to the deterioration of your oral health. Always avoid foods with high sugar contents. Minimize sweets such as candies, cakes, ice cream, chocolates, etc. Bacteria love to feed off leftover sugar that gets stuck in the crevices of your teeth. They easily multiply this way and eventually give you tooth decay or gum problems.

5. Quit smoking

According to a study in the Journal of Periodontology, smokers are four times more likely to suffer from gum diseases than non-smokers. You should quit smoking right away if you want to avoid suffering from periodontal diseases. This is easier said than done, but all the health risks that go along with cigarette smoking, along with the dental problems, should be more than enough convincing for you to take action on dropping this vice. There are a lot of tips out there that will help you get through the process of quitting smoking.

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6. Whiten your teeth

Even though the benefits of whitening your teeth are purely for aesthetic purposes and not for health reasons, it is still a great idea to beautify your mouth (as long as the process is not harmful to your teeth and mouth!). White teeth give an impression of good hygiene, which can instantly boost your confidence. There are already a lot of teeth whitening products that you can simply purchase over the counter without the need of a medical prescription. However, it is advised that you should seek professional advice first before using any whitening products.

7. Take advantage of dental procedures

The world of dentistry has really progressed over the years and more and more dental procedures have been developed. Advanced and technical dental procedures that can fix teeth problems are already available. These days, it seems that nothing is impossible when it comes to fixing dental issues. If you have naturally imperfect teeth, dental technology can surely fix that problem for you. Also, if you want to further enhance your looks by improving the aesthetics of your teeth, there are a lot of dental cosmetic procedures that you can take advantage of. However, most of these dental procedures, particularly cosmetic ones, can be quite expensive. Consider it an investment if you are thinking of getting any dental cosmetic procedures.

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There are a lot more oral health tips out there, but these seven are arguably the most important. Try implementing these tips and you will achieve perfect teeth in no time.

Featured photo credit: Good Dental Health via lifehack.org

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Last Updated on September 18, 2020

7 Simple Rules to Live by to Get in Shape in Two Weeks

7 Simple Rules to Live by to Get in Shape in Two Weeks

Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

1. Exercise Daily

It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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If you’re a morning person, check out these morning exercises that will start your day off right.

2. Duration Doesn’t Substitute for Intensity

Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

3. Acknowledge Your Limits

Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

4. Eat Healthy, Not Just Food That Looks Healthy

Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

The basic nutritional advice includes:

  • Eat unprocessed foods
  • Eat more veggies
  • Use meat as a side dish, not a main course
  • Eat whole grains, not refined grains[3]

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Eat whole grains when you want to learn how to get in shape.

    5. Watch Out for Travel

    Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

    This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

    If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

    6. Start Slow

    Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

    If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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    7. Be Careful When Choosing a Workout Partner

    Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

    My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

    If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

    I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

    Final Thoughts

    Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

    Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

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    Featured photo credit: Alexander Redl via unsplash.com

    Reference

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