How to keep your teeth young

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How to keep your teeth young

The association between aging and teeth is so well-established that it’s entered popular idiom, “too long in the tooth”, and when it comes to visual representations, false teeth are well-associated with old age.

And yet, avoiding such outcomes does not get anywhere near so much attention as, say, avoiding wrinkles or hair loss.

At 10almonds, we’ve covered general dental health before, in a three-part series:

  1. Toothpastes & Mouthwashes: Which Help And Which Harm?
  2. Flossing, Better (And Easier!)
  3. Less Common Oral Hygiene Options

Today, we’re going to be looking specifically at keeping our teeth young. What if you have lost your teeth already? Well, gum health remains important, and it’s foundational for everyone, so…

Look after your gums first and last

Hollywood’s most “perfect” whites would be nothing without the gums holding them in place. So, set aside the cosmetic whitening products that often harm gums (anything containing bleach / hydrogen peroxide, is generally a bad idea), andinstead focus on your gums.

As for avoiding gum disease (periodontitis)?

❝In conclusion, periodontitis might enhance the association of biological aging with all-cause mortality in middle-aged and older adults.

Hence, maintaining and enhancing periodontal health is expected to become an intervention to slow aging and extend life span.❞

Source: Does Periodontitis Affect the Association of Biological Aging with Mortality?

Ways to look after gum health include the obvious “floss” and “brush often” and “use fluoride toothpaste”, along with other options we covered in our “Less Common Oral Hygiene Options” article above.

Also important: don’t smoke. It is bad for everything, and this is no exception.

We expect we probably don’t have many subscribers who smoke, but if you do, please consider making quitting a priority.

See also: Smoking, Gum Disease, and Tooth Loss

Consider supplementing with collagen

Everyone’s all about the calcium and vitamin D for bones (and teeth), but a large part of the mass of both is actually collagen. And unlike calcium, which most people not living in a food desert get plenty of, or vitamin D, which is one of the most popular supplements around, collagen is something that gets depleted as we get older. We’ve written about its importance for bones:

We Are Such Stuff As Fish Are Made Of—Collagen’s benefits are more than skin deep

And as for its role in combatting gum disease and tooth loss:

Nanoscale Dynamics of Streptococcal Adhesion to AGE-Modified Collagen

By the way, that “AGE” there isn’t about chronological age; it’s about advanced glycation end-products. Those are also something you can and should avoid:

Are You Eating AGEs?

A different kind of “spit and polish”

We imagine you have the “polishing” part in hand; that’s tooth-brushing, of course. But spit?

Saliva is hugely important for our oral health, but it’s not something most of us think about a lot. For example, you might not have known (or might have known but not thought much about) that many common medications affect our saliva, including many blood pressure medications and antidepressants:

Impact of ageing and drug consumption on oral health

Because there are so many possibilities, this is the kind of thing to check with your pharmacist or doctor about. But as a rule, if you take a medication whose side-effects include “dry mouth”, this might be you.

Here’s a really useful (academic) article that covers what drugs cause this, how to diagnose it, and what can be done about it:

Hyposalivation in Elderly Patients

If something’s difficult, find a way to make it easier

Sometimes, as we get older, some things that used to be easy, aren’t. We can lose strength, coordination, manual dexterity, memory, attention, and more. Obviously, we try not to, and do what we can to keep ourselves in good health.

But, if you do have some disability that makes for example brushing and/or flossing difficult to do consistently and/or well, consider talking to your doctor to see if there are assistive devices that can help, or some other kind of support that could allow you to do what you need to.

See also: Improving oral hygiene for better cognitive health: Interrelationships of oral hygiene habits, oral health status, and cognitive function in older adults

There’s never any shame in getting help if we need it.

Take care!

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  • Moringa Oleifera Against CVD, Diabetes, Alzheimer’s & Arsenic?

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    The Healthiest Drumstick

    Moringa oleifera is a tree, whose leaves and pods have medicinal properties (as well as simply being very high in nutrients). It’s also called the drumstick tree in English, but equally often it’s referred to simply as Moringa. It has enjoyed use in traditional medicine for thousands of years, and its many benefits have caught scientists’ attention more recently. For an overview before we begin, see:

    Medicinal utilization and nutritional properties of drumstick (Moringa oleifera)—A comprehensive review

    Now, let’s break it down…

    Anti-inflammatory

    It is full of antioxidants, which we’ll come to shortly, and they have abundant anti-inflammatory effects. Research into these so far has mostly beennon-human animal studies or else in vitro, hence the guarded “potential” for now:

    Potential anti-inflammatory phenolic glycosides from the medicinal plant Moringa oleifera fruits

    Speaking of potential though, it has been found to also reduce neuroinflammation specifically, which is good, because not every anti-inflammatory agent does that:

    In silico and pharmacokinetic studies of glucomoringin from Moringa oleifera root for Alzheimer’s disease like pathology

    Antioxidant

    It was hard to find studies that talked about its antioxidant powers that didn’t also add “and this, and this, and this” because of all its knock-on benefits, for example:

    ❝The results indicate that this plant possesses antioxidant, hypolipidaemic and antiatherosclerotic activities and has therapeutic potential for the prevention of cardiovascular diseases.

    These effects were at degrees comparable to those of simvastatin.❞

    ~ Dr. Pilaipark Chumark et al.

    Source: The in vitro and ex vivo antioxidant properties, hypolipidaemic and antiatherosclerotic activities of water extract of Moringa oleifera Lam. leaves

    Likely a lot of its benefits in these regards come from the plant’s very high quercetin content, because quercetin does that too:

    Quercetin reduces blood pressure in hypertensive subjects

    For more about quercetin, you might like our previous main feature:

    Fight Inflammation & Protect Your Brain, With Quercetin

    Antidiabetic

    It also has been found to lower fasting blood sugar levels by 13.5%:

    Effect of supplementation of drumstick (Moringa oleifera) and amaranth (Amaranthus tricolor) leaves powder on antioxidant profile and oxidative status among postmenopausal women

    Anti-arsenic?

    We put a question mark there, because studies into this have only been done with non-human animals such as mice and rats so far, largely because there are not many human volunteers willing to sign up for arsenic poisoning (and no ethics board would pass it anyway).

    However, as arsenic contamination in some foods (such as rice) is a big concern, this is very promising. Here are some example studies, with mice and rats respectively:

    Is it safe?

    A popular food product through parts of Africa and (especially) South & West Asia, it has a very good safety profile. Generally the only health-related criticism of it is that it contains some anti-nutrients (that hinder bioavailability of its nutrients), but the nutrients outweigh the antinutrients sufficiently to render this a trifling trivium.

    In short: as ever, do check with your doctor/pharmacist to be sure, but in general terms, this is about as safe as most vegan whole foods; it just happens to also be something of a superfood, which puts it into the “nutraceutical” category. See also:

    Review of the Safety and Efficacy of Moringa oleifera

    Want to try some?

    We don’t sell it, but here for your convenience is an example product on Amazon 😎

    Enjoy!

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  • This Mobility Test Is Linked To How Long You’ll Live

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    Can you do it?

    Sit-to-rise

    The sit-to-rise (STR) or sitting-rising test (SRT) is a quick mobility assessment where you sit down on the floor and stand back up again using as little support as possible, measuring how well your strength, mobility, balance, coordination, and control work together.

    • How the test works: start with 10 points total—5 points for sitting down and 5 for standing up.
    • How points are deducted: lose 1 point every time you use a hand, knee, elbow, or another support, and lose 0.5 points for wobbling or losing your balance.
    • What higher scores suggest: scores between 8 and 10 are associated with strong physical capability, good overall function, and the lowest mortality risk in research studies.
    • What mid-range scores suggest: scores between 5 and 7.5 may indicate emerging physical limitations or reduced movement quality.
    • What lower scores suggest: scores below 5 are linked with reduced physical resilience and substantially higher mortality risk in long-term studies.

    What the science says: studies involving thousands of adults over 40 found that lower SRT scores were consistently associated with higher mortality risk over subsequent years. Indeed, each additional point on the SRT was associated with roughly a 21% improvement in life expectancy in the cited research.

    In terms of expectations, you should know that perfect scores are common in people aged 16 to 25, but fewer than 8% of adults over 55 achieve a perfect 10.

    However! The good news is that if you don’t score well, you can practice and then score better.

    You may be thinking: but I use a wheelchair and physically cannot stand at all, what does this mean for me? And the answer is: nothing, really. The research wasn’t done with your body in mind, and therefore the results may not reflect your healthy longevity. Likely a different test is needed, and the grip strength test is generally considered a good one that has similar associations (due to being inversely associated with frailty, and therefore positively associated with healthy longevity).

    For more on all of this plus demonstrations of the incorrect ways of doing it and suspiciously no demonstration of the correct way, just a slightly edited bit where she sort of teleports from sitting to standing (we suspect she cannot do it and was embarrassed to admit it and hoped nobody would notice), enjoy:

    Click Here If The Embedded Video Doesn’t Load Automatically!

    Want to learn more?

    You might also like:

    4 Tips To Stand Without Using Hands

    Take care!

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  • Are Home Test Kits Worth It Or A Scam?

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    It’s Q&A Day at 10almonds!

    Have a question or a request? We love to hear from you!

    In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!

    No question/request too big or small 😎

    ❝Home test kits. Real (useful) or a scam? And how to tell good ones from bad ones❞

    The last part there hints at the answer: it depends!

    Certainly, not all home test kits are created equal, so in the broadest sense it’s a bit like trying to say whether cars are useful or a scam—it depends on the car, your circumstances, and various other factors.

    As with cars, home tests kits can be anything ranging from life-saving to outright fraud.

    As with cars, it makes a difference if you can know how to use it, too. In the case of tests, that means not just operatively (i.e. can follow the instructions), but also in terms of interpreting the results, and even before that, simply asking the right questions. Because…

    First, why do doctors order tests?

    Doctors will order tests to be done for a multitude of reasons, including:

    • To find out the information the test will provide, in the hopes it will support or rule out a diagnosis
    • To show on the medical record that they did due diligence and were not negligent
    • To reassure you that they’re taking you seriously
    • To get you out of their office and generally “kick the can down the road” with regard to procrastinating having to actually make a treatment decision
    • To sell you something (applicable in places like the US with a for-profit healthcare system)

    Private individuals, meanwhile, will tend to order tests for mostly different reasons, including:

    • To find out the information the test will provide, in the hopes it will support or rule out a diagnosis
    • To find out the information the test will provide, not because they think it’ll be important, but because it seems sensible just in case
    • To find out the information the test will provide, out of pure and simple curiosity
    • Because they feel like they should be doing something to be healthier, and buying a test kit is easier than developing an exercise habit
    • Because the advertising was very compelling

    In both cases, some of those are clearly good reasons, and others are a little more questionable.

    So, if considering a home test kit, perhaps the first question to ask is “why?”.

    Next, will it give you the information you need?

    Some home test kits are a lot more reliable than others, and while there are far too many to list here, there are some rules of thumb:

    • Tests that give Yes/No answers are usually more reliable than tests that give numerical answers
      • For example, a pregnancy test kit usually has 99% accuracy, whereas a continuous glucose monitor can easily be way out (so can direct testing of blood sugar levels with a fingerprick test, though those are at least more accurate than CGM kits).
      • You may be thinking: haven’t you praised GCM kits before? And yes, we have. But we’ve also urged readers to a) not rely on them, and b) use them to observe the trends, rather than the numbers. In other words, they can be imprecise, but will tend to show when spikes occur, even if they get the numbers of those spikes wrong.
    • Tests that test for one thing are usually more reliable than tests that test for many things
      • This means that sometimes tests that offer many things at once are often simply not going to deliver on those promises (just ask Elizabeth Holmes).
      • Similarly, when it comes to personal health genomics, more is not always better when it comes to how many SNPs (or whatever) it’s measuring.
    • Tests that require some skill to administer are usually more reliable than tests that practically perform themselves
      • On the easy end of things, if the instructions are basically “pee on this”, that’s hard to get wrong.
      • But in contrast, there are so many ways to mess up when trying to use a blood pressure monitor.

    Some examples from our archives:

    Lastly, what will you do with that information?

    Good news: knowledge is power!

    Bad news: power can be destructive!

    If the intended purpose of a home test kit is to potentially raise a red flag if necessary (so that you can bring it up with your main healthcare provider), that’s probably a good use.

    If the intended purpose of a home test kit is to upsell to a cure and/or hop on a treatment train, that can be a problem, and can lead people to take medications that are inappropriate for them.

    See also: Are You Taking Potentially Inappropriate Medications?

    Want to learn more?

    Check out:

    Do You Have A Personalized Health Plan? (Here’s How)

    Take care!

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  • Cucumber vs Eggplant – Which is Healthier?

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Our Verdict

    When comparing cucumber to eggplant, we picked the eggplant.

    Why?

    In terms of macros, eggplant has 6x the fiber, as well as slightly more carbs and protein, making it the clear winner in this category.

    In the category of vitamins, cucumber has more of vitamins A, C, and K, while eggplant has more of vitamins B1, B2, B3, B5, B6, B7, B9, E, and choline; an easy win for eggplant here.

    When it comes to minerals, cucumber has more calcium, iron, and zinc, while eggplant has more copper, magnesium, manganese, and potassium; a marginal win for eggplant this time.

    Looking at phytochemicals, the two vegetables are about equal here, with nothing especially noteworthy in their polyphenol profiles to set one ahead of the other. So, a tie.

    Adding up the sections makes for a clear overall win for eggplant, but by all means enjoy either or both, as diversity is good!

    Want to learn more?

    You might like:

    Some Surprising Truths About Hunger And Satiety ← our main feature in which we examine the science of volumetrics, including a study that shows how water incorporated into a food (but not served with a food) decreases caloric intake. So, cucumbers are great for this.

    Enjoy!

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  • Junk Food Turns Public Villain as Power Shifts in Washington

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    The new Trump administration could be coming for your snacks.

    For years, the federal government has steered clear of regulating junk food, fast food, and ultra-processed food.

    Now attitudes are changing. Some members of President-elect Donald Trump’s inner circle are gearing up to battle “Big Food,” or the companies that make most of the food and beverages consumed in the United States. Nominees for top health agencies are taking aim at ultra-processed foods that account for an estimated 70% of the nation’s food supply. Based on recent statements, a variety of potential politically charged policy options to regulate ultra-processed food may land on the Trump team menu, including warning labels, changes to agribusiness subsidies, and limits on which products consumers can buy with government food aid.

    The push to reform the American diet is being driven largely by conservatives who have taken up the cause that has long been a darling of the left. Trump supporters such as Robert F. Kennedy Jr., whose controversial nomination to lead the Department of Health and Human Services still faces Senate confirmation, are embracing a concept that champions natural foods and alternative medicine. It’s a movement they’ve dubbed “MAHA,” or Make America Healthy Again. Their interest has created momentum because their goals have fairly broad bipartisan support even amid a bitterly divided Congress in which lawmakers from both sides of the aisle focused on the issue last year.

    It’s likely to be a pitched battle because the food industry wields immense political influence and has successfully thwarted previous efforts to regulate its products or marketing. The category of “food processing and sales companies,” which includes Tyson Foods and Nestle SA, tallied $26.7 million in spending on lobbying in 2024, according to OpenSecrets. That’s up from almost $10 million in 1998.

    “They have been absolutely instrumental and highly, highly successful at delaying any regulatory effectiveness in America,” said Laura Schmidt, a health policy professor at the University of California-San Francisco. “It really does feel like there needs to be a moment of reckoning here where people start asking the question, ‘Why do we have to live like this?’”

    Ultra-processed food” is a widely used term that means different things to different people and is used to describe items ranging from sodas to many frozen meals. These products often contain added fats, starches, and sugars, among other things. Researchers say consumption of ultra-processed foods is linked — in varying levels of intensity — to chronic conditions like diabetes, cancer, mental health problems, and early death.

    Nutrition and health leaders are optimistic that a reckoning is already underway. Kennedy has pledged to remove processed foods from school lunches, restrict certain food additives such as dyes in cereal, and shift federal agricultural subsidies away from commodity crops widely used in ultra-processed foods.

    The intensifying focus in Washington has triggered a new level of interest on the legal front as lawyers explore cases to take on major foodmakers for selling products they say result in chronic disease.

    Bryce Martinez, now 18, filed a lawsuit in December against almost a dozen foodmakers such as Kraft Heinz, The Coca-Cola Co., and Nestle USA. He developed diabetes and non-alcoholic fatty liver disease by age 16, and is seeking to hold them accountable for his illnesses. According to the suit, filed in the Philadelphia Court of Common Pleas, the companies knew or should have known ultra-processed foods were harmful and addictive.

    The lawsuit noted that Martinez grew up eating heavily advertised, brand-name foods that are staples of the American diet — sugary soft drinks, Cheerios and Lucky Charms, Skittles and Snickers, frozen and packaged dinners, just to name a few.

    Nestle, Coca-Cola, and Kraft Heinz didn’t return emails seeking comment for this article. The Consumer Brands Association, a trade association for makers of consumer packaged goods, disputed the allegations.

    “Attempting to classify foods as unhealthy simply because they are processed, or demonizing food by ignoring its full nutrient content, misleads consumers and exacerbates health disparities,” said Sarah Gallo, senior vice president of product policy, in a statement.

    Other law firms are on the hunt for children or adults who believe they were harmed by consuming ultra-processed foods, increasing the likelihood of lawsuits.

    One Indiana personal injury firm says on its website that “we are actively investigating ultra processed food (UPF) cases.” Trial attorneys in Texas also are looking into possible legal action against the federal regulators they say have failed to police ultra-processed foods.

    “If you or your child have suffered health problems that your doctor has linked directly to the consumption of ultra-processed foods, we want to hear your story,” they say on their website.

    Meanwhile, the FDA on Jan. 14 announced it is proposing to require a front-of-package label to appear on most packaged foods to make information about a food’s saturated fat, sodium, and added sugar content easily visible to consumers.

    And on Capitol Hill, Sens. Bernie Sanders (I-Vt.), Ron Johnson (R-Wis.), and Cory Booker (D-N.J.) are sounding the alarm over ultra-processed food. Sanders introduced legislation in 2024 that could lead to a federal ban on junk food advertising to children, a national education campaign, and labels on ultra-processed foods that say the products aren’t recommended for children. Booker cosigned the legislation along with Sens. Peter Welch (D-Vt.) and John Hickenlooper (D-Colo.).

    The Senate Committee on Health, Education, Labor and Pensions held a December hearing examining links between ultra-processed food and chronic disease during which FDA Commissioner Robert Califf called for more funding for research.

    Food companies have tapped into “the same neural circuits that are involved in opioid addiction,” Califf said at the hearing.

    Sanders, who presided over the hearing, said there’s “growing evidence” that “these foods are deliberately designed to be addictive,” and he asserted that ultra-processed foods have driven epidemics of diabetes and obesity, and hundreds of billions of dollars in medical expenses.

    Research on food and addiction “has accumulated to the point where it’s reached a critical mass,” said Kelly Brownell, an emeritus professor at Stanford who is one of the editors of a scholarly handbook on the subject.

    Attacks from three sides — lawyers, Congress, and the incoming Trump administration, all seemingly interested in taking up the fight — could lead to enough pressure to challenge Big Food and possibly spur better health outcomes in the U.S., which has the lowest life expectancy among high-income countries.

    “Maybe getting rid of highly processed foods in some things could actually flip the switch pretty quickly in changing the percentage of the American public that are obese,” said Robert Redfield, a virologist who led the Centers for Disease Control and Prevention during the previous Trump administration, in remarks at a December event hosted by the Heritage Foundation, a conservative think tank.

    Claims that Big Food knowingly manufactured and sold addictive and harmful products resemble the claims leveled against Big Tobacco before the landmark $206 billion settlement was reached in 1998.

    “These companies allegedly use the tobacco industry’s playbook to target children, especially Black and Hispanic children, with integrated marketing tie-ins with cartoons, toys, and games, along with social media advertising,” Rene Rocha, one of the lawyers at Morgan & Morgan representing Martinez, told KFF Health News.

    The 148-page Martinez lawsuit against foodmakers draws from documents made public in litigation against tobacco companies that owned some of the biggest brands in the food industry.

    Similar allegations were made against opioid manufacturers, distributors, and retailers before they agreed to pay tens of billions of dollars in a 2021 settlement with states.

    The FDA ultimately put restrictions on the labeling and marketing of tobacco, and the opioid epidemic led to legislation that increased access to lifesaving medications to treat addiction.

    But the Trump administration’s zeal in taking on Big Food may face unique challenges.

    The ability of the FDA to impose regulation is hampered in part by funding. While the agency’s drug division collects industry user fees, its division of food relies on a more limited budget determined by Congress.

    Change can take time because the agency moves at what some critics call a glacial pace. Last year, the FDA revoked a regulation allowing brominated vegetable oil in food products. The agency determined in 1970 that the additive was not generally recognized as safe.

    Efforts to curtail the marketing of ultra-processed food could spur lawsuits alleging that any restrictions violate commercial speech protected by the First Amendment. And Kennedy — if he is confirmed as HHS secretary — may struggle to get support from a Republican-led Congress that champions less federal regulation and a president-elect who during his previous term served fast food in the White House.

    “The question is, will RFK be able to make a difference?” said David L. Katz, a doctor who founded True Health Initiative, a nonprofit group that combats public health misinformation. “No prior administration has done much in this space, and RFK is linked to a particularly anti-regulatory administration.”

    Meanwhile, the U.S. population is recognized as among the most obese in the world and has the highest rate of people with multiple chronic conditions among high-income countries.

    “There is a big grassroots effort out there because of how sick we are,” said Jerold Mande, who served as deputy undersecretary for food safety at the Department of Agriculture from 2009 to 2011. “A big part of it is people shouldn’t be this sick this young in their lives. You’re lucky if you get to 18 without a chronic disease. It’s remarkable.”

    KFF Health News is a national newsroom that produces in-depth journalism about health issues and is one of the core operating programs at KFF—an independent source of health policy research, polling, and journalism. Learn more about KFF.

    Subscribe to KFF Health News’ free Morning Briefing.

    This article first appeared on KFF Health News and is republished here under a Creative Commons license.

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  • The Plant-Based Diet Revolution – by Dr. Alan Desomond

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    Is this just another gut-healthy cooking guide? Not entirely…

    For a start, it’s not just about giving you a healthy gut; it also covers a healthy heart and a healthy brain. There’s lots of science in here!

    It’s also aimed as a transitional guide to eating more plants and fewer animal products, if you so choose. And if you don’t so choose, at least having the flexibility to cook both ways.

    The recipes themselves (organized into basics, breakfasts, lunches, mains, desserts) are clear and easy while also being calculated to please readers (and their families) who are used to eating more meat. There are, for instance, plenty of healthy proteins, healthy fats, and comfort foods.

    The “28 days” of the title refers to a meal plan using the recipes from the book; it’s not a big feature of the book though, so use it or don’t, but the cooking advice itself is more than worth the price of the book and the recipes are certainly great.

    Bottom line: if you’re thinking of taking a “Meatless Mondays” approach to making your diet healthier, this book can help you do that in style!

    Click here to check out The Plant-Based Diet Revolution, and upgrade your culinary repertoire!

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