Just the number of options you have when you buy a tube of toothpaste can be overwhelming. Should you go for tartar control? Fluoride? Both? And don't forget to think about whitening toothpastes or formulas with all natural ingredients.
When it comes to choosing the best toothpaste for you, it's important to think about your unique oral health needs.
Toothpaste basics
Toothpaste, also known as dentifrice, is available in paste, gel, or powder form. Despite the many types of toothpaste that exist, there are some ingredients common to most varieties. These include:
- Abrasive agents. Scratchy materials, including calcium carbonate and silicates, help remove food, bacteria, and some stains from your teeth.
- Flavoring. Artificial sweeteners, including saccharin, are often added to toothpaste to make them taste better. While many people equate the flavor of toothpaste with mint, toothpaste is available in a variety of flavors, including cinnamon, lemon-lime, and even bubblegum (for kids -- or kids at heart).
- Humectants for moisture retention. Paste and gel formulations often contain substances like glycerol to prevent the toothpaste from drying out.
- Thickeners. Agents that add thickness to the toothpaste, including gums and gooey molecules found in some seaweeds, help achieve and maintain proper toothpaste texture.
- Detergents. Those suds you see when you brush your teeth are from detergents like sodium lauryl sulfate.
Fluoride toothpaste
The most important ingredient to look for when choosing toothpaste is fluoride.
Fluoride is a naturally occurring mineral. Its use has been instrumental in the dramatic drop in tooth decay and cavity occurrence that has taken place over the past 50 years. Bacteria in your mouth feed on sugars and starches that remain on your teeth after eating. Fluoride helps protect your teeth from the acid that is released when this happens. It does this in two ways. First, fluoride makes your tooth enamel stronger and less likely to suffer acid damage. Second, it can reverse the early stages of acid damage by remineralizing areas that have started to decay.
Using fluoride toothpaste is an important way to ensure that your teeth are reaping the benefits of this dental-friendly mineral. Don't think you can skip fluoride if you live in an area where the water is fluoridated. Studies have shown that using fluoride toothpaste helps increase the concentration of fluoride in the teeth, even in areas with water supplies containing high levels of the mineral.
Tartar control toothpaste
There are many tartar control toothpastes on the market, most of which contain fluoride.
Everyone has a layer of bacteria on their teeth called plaque. If plaque isn't removed promptly with proper oral hygiene, it hardens into tartar. This hard-to-remove deposit can build up on your teeth and under your gums, ultimately leading to gum disease.
There are a variety of ingredients used in toothpaste to help prevent the accumulation of tartar on the teeth. Chemical compounds, including pyrophosphates and zinc citrate, are often added and have been proven effective. Additionally, some tartar control toothpastes contain an antibiotic called triclosan, which kills some of the bacteria in the mouth.
Certain toothpastes containing multiple anti-plaque agents in one formulation have been demonstrated to be even more effective at tartar control than varieties with only one plaque fighter
Toothpastes for sensitive teeth
For people who have teeth that are easily irritated -- for instance, by hot or cold temperatures -- there are toothpastes available that are specially formulated for sensitive teeth. These toothpastes usually contain potassium nitrate or strontium chloride. These chemical compounds, which can take up to four weeks to offer relief, reduce tooth sensitivity by blocking pathways through the teeth that attach to nerves.
Whitening toothpaste
To help people on a quest for pearly whites, many whitening toothpastes are now being marketed for everyday use.
Whitening toothpastes do not typically contain bleaches. Instead, they contain abrasive particles or chemicals that effectively polish the teeth or bind to stains and help pull them off the tooth surface.
Although you might be concerned that the abrasiveness of whitening toothpaste could damage your teeth, studies suggest that whitening toothpastes are no harder on tooth enamel than other types of toothpaste.
Choosing the best toothpaste for you and your family
Here are some tips to help you choose the best toothpaste to meet your family's dental needs:
- Opt for ADA approval. Whatever your toothpaste needs, be sure to select toothpaste that has earned an American Dental Association seal of approval. Toothpastes that have earned this distinction have been evaluated for safety and effectiveness by an independent review board of scientific experts. All toothpastes earning the ADA seal contain fluoride -- the most important ingredient in any toothpaste.
- Be wary of imposters. In 2007, some toothpastes imported from China were found to contain a toxic substance, diethylene glycol. The FDA is currently advising against choosing toothpaste that says it was made in China.
- Consider your needs and the needs of your family members. As long as you select a fluoride-containing toothpaste, the best toothpaste is a matter of personal choice and preference. If you're committed to an all-natural lifestyle, you may want to opt for ADA-approved toothpastes that contain only natural ingredients. For people trying to instill good oral hygiene habits in your children, why not choose fruit-flavored toothpastes with sparkles to entice them to brush their teeth? Some people are eager to restore whiteness to their teeth with whitening toothpastes. Others like the feeling of brushing their teeth with toothpaste containing hydrogen peroxide or baking soda.
With so many different options and combinations available, you can experiment with different brands, varieties, and flavors to find the best toothpaste for you.
Foods for Your Bones
If you've been diagnosed with osteoporosis you know you need to lots of vital nutrients, like calcium and vitamin D. Turns out breakfast may be the best time to give your bone health a lift. Most of the foods and beverages now fortified with calcium are start-your-day kinds of tastes: Orange juice. Milk. Cereal.Sure, the USDA puts baked herring at the top of the list of calcium-rich food. But who knows a good recipe for that? And instant chocolate pudding is pretty high on the list -- but is that really the best nutritional advice if you're watching your weight?
So to give you a hand at getting the biggest bang for your calcium buck, WebMD put together 12 calcium-rich foods that are easy to add your diet. Try a splash of one and a pinch of another in your meals. And when you're browsing for new recipes, look for these calcium super-foods as your main ingredient.
But wait! Before you start munching your way to stronger bones you need to ask: How much calcium do I need, anyway?
Though experts haven't yet agreed on the ideal amount for people with osteoporosis, your doctor may advise up to 1,500 milligrams of calcium a day. "With osteoporosis, the general advice is to take three doses of 500 milligrams of elemental calcium a day," says Paul Mystkowski, MD, an endocrinologist at Virginia Mason Medical Center in Seattle, and clinical faculty member at the University of Washington in Seattle.
Why three separate doses? Because 500 milligrams is all your body can absorb at one time. So for strong bones, get your calcium throughout the day via your meals, then, if necessary, add a calcium supplement to make up the difference.
And remember: Calcium-rich foods do more than build strong bones. Calcium can boost the effects of osteoporosis drugs you may be taking to reduce bone loss, such as estrogen and bisphosphonates. And calcium also amplifies the benefits of weight-bearing exercise in building strong bones.
Fortunately, grocery shelves are bursting with calcium-rich foods for breakfast. The amount of calcium can vary wildly from one brand to another, so read food labels closely and compare different brands.
Some cereals, for instance, can give you half of the calcium you need all day. Have a cup of fortified cereal with milk and a glass of calcium-fortified orange juice, and you may satisfy your calcium needs before lunch.
Even if you're lactose-intolerant and don't digest milk well, you can find plenty of dairy products these days that are lactose-reduced or lactose-free. Just check the labels on milk, cheese, and yogurt, and try the health-food store if larger supermarkets don't carry enough choices.
Suppers for Strong Bones
If cereal's not your thing -- or you'd rather spread your calcium across the day for better absorption -- try adding a few calcium-rich foods to your dinner or lunch. Make an omelet with a bit of cheddar cheese, sautéed greens, and salmon. Or whip up a scrambled-egg stir-fry by adding Swiss cheese, broccoli, and sardines to your eggs, and you've got a lunch for strong bones. If you like soups and stews, try adding salmon, kale, or turnip greens to your other favorite recipes.
Just as your bones store calcium, fish bones do, too. Those tiny bones in canned fish like sardines and salmon hold high levels of calcium, so be sure to eat those, too.
Try this trick to help you decipher the food labels and "Nutrition Facts" you now see on packaged foods.
The calcium amounts you'll see listed are percentages, based on the standard of 1,000 milligrams of calcium a day. So to figure out how much calcium you're actually getting in each serving, it's easy. Just add a zero to the percentage of calcium you see on the label to convert it to actual milligrams (mg). So, for example, if a cereal box says "Calcium: 50%," then that cereal has 500 milligrams of calcium in each serving.
Bone Health and Vitamin D
The experts all agree: Don't forget your vitamin D. You need it to absorb the calcium from all those calcium-rich foods.
Your skin normally makes vitamin D from sunlight. "But as people age," says Mystkowski, "their skin doesn't convert vitamin D as well." So while the standard recommended daily allowance (RDA) for adults is 400 IU of vitamin D, he advises taking even more when bone loss is a problem.
"I'd say most people with osteoporosis should be on 800 IU a day," says Mystkowski. And he advises even higher doses -- up to 1,200 IU of vitamin D a day -- if you have bone thinning and live in a climate without much sun. People with darker skin or who live in cities with intense air pollution absorb less vitamin D from sun, and may want to bump up their vitamin D, too.
Calcium-rich foods are often high in vitamin D. Sardines, herring, and salmon have high levels of vitamin D, and many calcium-enriched foods have vitamin D added. And it's an easy vitamin to supplement. "Vitamin D is a little bit easier to absorb, so you can usually get away with taking supplements once a day," says Mystkowski.
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