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5 Great Foods That You Can Eat to Keep Your Teeth Healthy

5 Great Foods That You Can Eat to Keep Your Teeth Healthy

We are all familiar with the fact that that there is a wide variety of foods that may damage our teeth and that food particles and bacteria found in the mouth can cause tooth decay. We also understand that brushing and flossing regularly are important for maintaining good oral health – but, did you know that there are certain kinds of food that are actually good for our teeth, and that can benefit their health in many ways? Let’s take a look at some of them.

1. Raisins

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Raisins

    It is well known that sugar may help the bacteria damage your teeth by letting them stick to their surface, but raisins contain different kinds of sugar which are not that damaging. Phytochemicals found in raisins have the ability to destroy the bacteria responsible for the development of plaque, and that makes it beneficial in many ways. Some studies have even shown that raisins are also good for the gums, because some of the compounds found in it make the reproduction of bacteria responsible for gum diseases harder.

    2. Cranberries

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    Cranberries in a bowl

      Because they contain polyphenols, chemicals that do not allow the plaque to stick to your teeth, cranberries are a good example of food that is beneficial for your oral health. However, because of the not so appealing taste of this particular fruit, many cranberry products contain large amounts of sugar, which is, of course, not a great way to keep your teeth healthy.

      3. Black tea

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      Black tea

        Besides being a great and healthy substitute for coffee, black tea has other interesting features. Just like cranberries, it also contains polyphenols, and various studies have shown that three to four cups a day decrease the amount of bacteria found in the mouth. It is not a big deal if you add some sugar – it will still help in fighting tooth decay. Black tea can also help with bad breath issues, as it neutralizes sulfur compounds, which are responsible for this particular condition. If you do not enjoy drinking this beverage, you should know that rinsing with it also has its benefits. So, do not neglect black tea, it’s been with us for years, and with some valid reasons, too.

        4. Cheese

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        Cheese

          There are numerous benefits when it comes to this particular dairy product. Some types of cheese can help you lose weight and will help you balance your blood-sugar levels. It is also a great source of protein, which is a nutrient crucial for the proper development of muscle, as they are made from it. If we are talking about the influence that it has on our overall oral health (and we are), we have to mention that some studies have shown that it lowers the acid levels in the mouth, thus slowing down the development of bacteria and neutralizing the plaque acid. Of course, we all know that cheese is very rich in calcium, which makes it even clearer why it is so good for the teeth.

          5. Apples

          A single apple

            This delicious fruit has been given the royal title for a reason. There is no balanced diet that doesn’t include eating apples, and because it is rich in all kinds of vitamins, minerals, dietary fibers and easily digestible carbs that makes it beneficial in numerous ways. When it comes to teeth, chewing apples can help in keeping them clean, because it increases the production of saliva in our mouth which washes off the bacteria, and chewing off a bite of apple will mechanically clean your teeth.

            Nothing will protect your teeth if you neglect oral hygiene

            All of the food mentioned above can help in keeping your teeth healthy and good looking, but you should not use them as a replacement for good oral hygiene habits. Brushing your teeth when you wake up, after big meals and before you go to bed, flossing at least twice a day and even rinsing with mouthwash should not be neglected, no matter what you eat during the day and how healthy and well-balanced your diet is. If you are afraid of the dentist or don’t want to spend tons of money on fixing your teeth then put some effort into keeping them clean, and keep in mind that problems with tooth decay can be the trigger for some other bigger issues such as coronary diseases and all kinds of digestive problems.

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            Ivan Dimitrijevic

            Ivan is the CEO and founder of a digital marketing company. He has years of experiences in team management, entrepreneurship and productivity.

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            Last Updated on October 13, 2020

            How to Spot a Burnout And Overcome It Fast

            How to Spot a Burnout And Overcome It Fast

            Burnout at work is an issue that most people who suffer from it, suffer unknowingly.

            Have you ever felt that you can’t start an assignment, have an immense urge to Netflix binge, or couldn’t get yourself to wake up on time even though you have a lot on your plate? The cause for these might be burnout.

            According to Deloitte’s report, “many companies may not be doing enough to minimize burnout.” This is to say that the responsibility is not only on the employee. According to that report, nearly 70 percent of professionals feel their employers are not doing enough to prevent or alleviate burnout within their organization, and they definitely should.[1]

            Too many companies don’t invest enough in creating a positive environment. One out of five (21%) said that their company does not offer any programs or initiatives to prevent or alleviate burnout. It is the culture, not the fancy well-being programs that would probably do the best work.

            This is a significant problem for individuals and companies, and it’s also an issue on a macro level. A Stanford University research found that more than 120,000 deaths per year, and approximately 5%–8% of annual healthcare costs, are associated with the way U.S. companies manage their workforces.[2]

            It is both the employee and the employer’s responsibility—and the latter can certainly take more responsibility.

            In this article, I’ll guide you on how to know if you suffer from burnout and, more importantly, what you can do about it.

            Who Are Prone to Burning Out?

            For starters, it is a good thing to know that you’re in good company. According to a Gallup poll, 23% (of 7,500 surveyed) expressed burnout more often than not. Additionally, 44% felt it sometimes. Nearly 50% of social entrepreneurs who attended the World Economic Forum’s Annual Meeting in 2018 reported having struggled with burnout and depression at some point.[3]

            According to Statista (2017), 13% of adults reported having problems unwinding in the evenings and weekends. According to a Deloitte survey (consisting of 1,000 full-time U.S. employees), 77% of respondents said that they have experienced employee burnout at their current job.[4]

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            Burnout is not only an issue of the spoiled first-world. Rather, it is a serious matter that must be taken care of appropriately. It affects so many people, and its impacts are just too significant to be ignored.

            Some occupations are more prone to burnout, such as people who deeply care about their jobs more than others. According to the Harvard Business Review, “Passion-driven and caregiving roles such as doctors and nurses are some of the most susceptible to burnout.”

            The consequences can have life or death ramifications as “suicide rates among caregivers are dramatically higher than that of the general public—40% higher for men and 130% higher for women”. It is also the case for teachers, non-profit workers, and leaders of all kinds.[5]

            Deloitte’s survey also found that 91% say that they have an unmanageable amount of stress or frustration. Heck, 83% even say that it can negatively impact their relationships. Millennials are slightly more impacted by burnout (84% of Gen Y vs. 77% in other generations).

            What Is Burnout Syndrome?

            So, what is it, exactly? Burnout was officially included in the International Classification of Diseases (ICD-11) and is an occupational phenomenon.

            According to the World Health Organization, burnout includes three dimensions:[6]

            1. Feelings of energy depletion or exhaustion;
            2. Increased mental distance from one’s job, or feelings of negativism or cynicism related to one’s job;
            3. Reduced professional efficacy.

            The 5 Stages of Burnout

            At this point, you must have a clue if you’re at risk of burnout. There are different methods for understanding where you are on the burnout syndrome scale, and one of the most common ones is the “five stages method.”

            1. Honeymoon Phase

            As you may remember If you’ve gotten married, there’s always the honeymoon phase. You’re so happy and feel almost invincible. You love your spouse and at this stage, you’re very excited about everything. It’s the same when it comes to taking on a new job or role or starting a new business.

            At first, most of the time, you’re hyper-motivated. Although you might be able to notice signs of potential future burnout, in most cases, you might ignore them. You’re highly productive, super motivated, creative, and accept (and take) responsibility.

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            The honeymoon phase is critical because if you plant the seeds of good mental health and coping strategies, you can stay at this phase for extended periods.

            2. Onset of Stress

            Let’s continue with the wedding metaphor. Now that you’re happily married for some time, you might start noticing certain issues with your spouse that you don’t like. You might have seen them before, but now they take up more space in your life.

            You might be less optimistic and feel signs of stress or minor symptoms of physical or emotional fatigue at work. Your productivity reduces, and you think that your motivation is lower.

            3. Chronic Stress

            Let’s hope you don’t get there in your marriage, but unfortunately, some people get there. At this stage, your stress level is consistently high, and the other symptoms of stage 2 persist.

            At this point, you start missing deadlines, your sleep quality is low, and you’re resentful and cynical. Your caffeine consumption might be higher, and you’re increasingly unsatisfied.

            4. Burnout

            This is the point where you can’t go on unless there is a significant change in your workspace environment. You have a strong desire to move to another place, and clinical intervention is sometimes required.

            You feel neglected, your physical symptoms are increasing, and you get to a place where your stomach hurts daily. You might obsess over problems in your life or work and, generally speaking, you should treat yourself.

            5. Habitual Burnout

            This is the phase in which burnout is embedded in your life. You might experience chest pains or difficulty breathing, outbursts of anger or apathy, and physical symptoms of chronic fatigue.

            The Causes of Burnout

            So, now that we know how to identify our stage of burnout, we can move on to tackling its leading causes. According to the Gallup survey, the top burnout reasons are:[7]

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            1. Getting unfair treatment at work – This is not always something that you can fully control. At the same time, you should remember that even if you’re not calling the shots, it doesn’t mean that you have to accept unfair treatment. The consequences mentioned above are just not worth it in most cases.
            2. Workload – Another leading cause of stress according to dozens of interviews conducted before writing the article. According to Statista, in 2017, 39% of workers said a heavy workload was their leading cause of stress. We live in a busy work environment, and we will share some tips on how to manage that.
            3. Not knowing your role – While not something you can fully control, you can, and probably should, take action to better define it with your boss.
            4. Inadequate communication and support from your manager – Like the others above, you can’t fully control that, but as we’ll soon share, you can take action to be in better control.
            5. Time pressure – As mentioned, motivated, passionate workers are more in danger of experiencing burnout. One of the reasons is that they’re pressuring themselves to do more, sometimes at the expense of their mental health. We’ll address how to work on that as well.

            How to Overcome a Burnout

            After going over the stages of burnout and the leading causes of becoming burned out, it might be a good time to let you know that there is a lot you can do to fight it head-on.

            However, let’s start with what you should not do. Burnout cannot be fixed by going on a vacation. It should be a long-term solution, implemented daily.

            According to Clockify (2019), these are the popular ways to avoid burnout:

            1. Focus on your family life – 60% of adults said that stable family life is key to avoiding burnout. Maintaining meaningful relationships in your life is proven to reduce stress (instead of having many unmeaningful relationships).
            2. Exercising comes in second, with 58% reporting that jogging, running, or doing any exercise significantly relieves stress. Even a relatively short walk might improve your body’s resilience to stress.
            3. Seek professional advice – 55% say they would turn to a professional. There are online websites where you can speak with professionals at reduced costs.

            Aside from the three most popular ways of avoiding burnout, you can also try the following:

            1. Improve Time Management

            Try understanding how you can use your time better and leave more time for relaxation. That’s easy to say (or write) but more challenging to implement. It would help if you started by prioritizing yourself. Understanding the connection between your values and your everyday tasks is a tremendous help. You can use proven methods to improve the relationship between your vision and goals to your daily life tasks’ lists. Check out the Horizons of Focus or V2MOM methods to get started.

            2. Use the P.L.E.A.S.E. Method

            The P.L.E.A.S.E. is a combination of things you should do to be at your best physically. It means Physical Illness (P.L.) prevention, Eat healthy (E), Avoid mood-altering drugs (A), Sleep well (S), and Exercise (E).

            3. Prioritize

            You don’t have to say yes to everything that comes across your way at work (or in other aspects of life). You’d be surprised how easy it can become once you start saying no. Some might even describe it as exhilarating.

            4. Let Your Brain rest

            Culturally, most of us are already wired to think that hard work is essential, and while that’s true in most cases, we sometimes forget that our brain needs to rest for it to recharge. Seven hours of sleep are essential (depending on your age). Meditation might be helpful, too.

            5. Pay Attention to Positive Events

            According to Therapistaid.com, we tend to focus on the bad things in our lives. However, by focusing on positive things, we can change our mindset. One way to practice this daily is by writing three good things about your life every morning or evening. It’s been scientifically proven that doing so for a few months can help rewire your brain.

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            6. Take Some “You” Time

            A Netflix binge is not always good for you, but it might be in some cases. The better the leisure time is, the better you’ll feel in the long term. It’s usually better to read a book or start a new hobby that requires more cognitive skills than just lying on the couch. But as long as you feel good watching a movie, that might be a good start.

            7. New Technologies Might Be Helpful

            There are tons of self-help apps such as Fabulous, Headspace (meditation), Noom (diet and exercise), and others. They’re good to use, but you should also be careful not to run away from your problems only to watch social media for hours. It’s not real, and no one’s life is perfect (even if their Facebook or Instagram feeds might seem so). You should also be aware not to be in an “always-on” mindset.

            Bottom Line

            Whether you’re at the first or the fifth stage of the burnout phases, the goal of this article is to show you that there are always ways to fight it. The first thing is self-awareness—knowing that there’s a problem. The second step is to decide what to do about it.

            You can also consider using Lifehack’s community. You’re more than welcome to share your burnout story on our Facebook page.

            Bonus: Rebound from Burnout in 8 Hours

            Watch what you can do to rebound from burnout quickly in this episode of The Lifehack Show:

            https://youtu.be/MNnyqQWK_zg

            Featured photo credit: Lechon Kirb via unsplash.com

            Reference

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