With the holidays quickly approaching, we all look forward to spending time with family and friends and indulging in some of our favorite traditions and meals. We asked two experts in oral health, Drs. Tien Jiang and Morgan Glaze, how to maintain a healthy mouth and balance nutritional benefits with a few indulgences. Dr. Jiang is an instructor in Harvard School of Dental Medicine’s (HSDM) Department of Oral Health Policy and Epidemiology. Dr. Glaze is a recent graduate of HSDM’s general practice residency program with Cambridge Health Alliance.
How are nutrition and oral health closely related?
Dr. Glaze: The relationship between oral health and nutrition goes both ways. Our diet and nutrition affect the health of the tissues in our mouths; and impaired oral health can impact the things we are able to eat, meaning the nutrients we consume. For example, tooth pain can make chewing more difficult, which may mean eating fewer meals or meals with lower nutritional value.
What are some holiday foods that can be hazardous to your teeth?
Dr. Glaze: A good rule of thumb is to avoid foods that have a lot of added sugar. Excess intake of added sugars leads to tooth decay and is also associated with other health problems. Things like sugary baked goods, eggnog and candy canes are holiday favorites. While it may be hard to avoid them completely, trying our best to consume them only in moderation helps. Also watch out for very sticky or hard foods (candied nuts, taffy, chicken wings with bones, etc.) that can break teeth, fillings, crowns or dentures.
Dr. Jiang: It is easy to forget that holiday drinks, such as apple cider and cocktails, also impact our oral health and nutrition. Keep in mind that if you sip anything other than water throughout the day, they can be acidic and erode your teeth. Or, as Dr. Glaze mentioned, they can cause tooth decay due to added sugar. If you want to enjoy these drinks, just try to hydrate regularly and rinse your mouth with water often.
What are some beneficial foods and/or drinks people can consume to help prevent cavities?
Dr. Jiang: Cavities or tooth decay come from the bacteria that live in the sticky film that develops from eating and drinking. Just like keeping your home from piling up with dust and grime, eat foods that don’t stick to your teeth and gums and drink water. You can also keep the sticky film at a minimum by remembering to brush twice a day and for two minutes each time. You may think “sugar is bad” but forget that things like sandwich wraps and crackers can also be really sticky once you chew them. It’s also common during the holidays to munch on food all day because of all the festive gatherings. Our bodies, including our mouths, need time to digest as well as rebuild naturally, so take a walk, strike up a conversation, or read a book in between meals.
How soon after eating a big meal should I brush my teeth?
Dr. Jiang: A good aim is to wait about 30 minutes after a meal so that you don’t end up brushing your natural acids around to cause tooth erosion. However, the more common mistake is to skip brushing all together. If you’re out at a gathering and don’t have your toothbrush, swish with water and chew sugar-free gum.
Fun question: this can be either personal preference or from a nutritional standpoint...Pumpkin, pecan, or apple pie?
Dr. Glaze: Given the three, pumpkin (but my personal favorite is sweet potato pie!). Both sweet potato pie and pumpkin can both be healthy in different ways, all depending on how it’s made. Passing up on the store-bought version and making at home can be a fun and healthy option!
Any additional health guidance for the holiday season?
Dr. Glaze: A healthy mind, body and smile are all connected! Prioritizing sleep, eating healthy, staying active and making time to connect with yourself and others helps us smile from the inside out!
Dr. Jiang: My goal is to not tell you what you can and cannot eat. Just remember: everything in moderation, take breaks between meals and snacks, drink plenty of water, and keep up your brushing and flossing.
For additional guidance on oral health and nutrition, see The Nutrition Source guide from Harvard T.H. Chan School of Public Health that was created in consultation with Harvard School of Dental Medicine faculty and HSDM/Cambridge Health Alliance residents.
