One of the problems with the human form is that our teeth evolved to last us for the whole of our life, with plenty of room to spare before our eventual death at the ripe old age of about 35 on average. Dr. Ellie Phillips advises those of us who might be a bit older than that, on how we can avoid becoming “too long in the tooth”—in other words, how to keep our gums, and thus our teeth, in place and healthy.

Getting to the root of the problem

The single biggest cause of gum recession is an acidic environment in the mouth, which harms teeth and gums alike. This acidic environment is produced not merely by consuming acid foods or drinks, but also (and much more often, and more problematically) by sugary foods and drinks, which are not necessarily themselves acidic, but they feed bacteria that release acids as a by-product of their metabolism. If we consume an acidic food or drink, it’s there for a moment, but if we then salivate and/or take a drink of water, it’s pretty much gone in a few seconds. But those bacteria when we feed them sugar? They are there to stay unless we do something more about them than just drink some water.

Other contributing factors to gum recession include teeth grinding, and (ironically) certain oral care products, especially many artificial teeth whiteners.

In case you were wondering: no, brushing will not* generally cause or even worsen gum recession, but flossing can exacerbate it if it’s already underway.

*unless, of course, you are using one of the whiteners we mentioned above

What to do about it: Dr. Phillips recommends:

• use a moderately firm toothbrush to massage gums and promote blood flow
• avoid acidic oral products and homemade remedies even if they’re not acidic but can be caustic, such as baking soda
• rebuild your gums’ and teeth’s protective biofilm (yes, there are “good bacteria” that are supposed to be there) with proper brushing
• avoid cleanings that are more intensive than brushing—skip flossing until your gums have recovered, too
• adjust your diet to avoid acids and (especially) sugars

10almonds note: she also recommends the use of xylitol to promote a healthy oral environment; we don’t recommend that, as while it may be great for the teeth, studies have found it to be bad for the heart.

For more on all of her advices and a bit more of the science of it, enjoy:

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Want to learn more?

You might also like to read:

• Toothpastes & Mouthwashes: Which Help And Which Harm?
• Flossing Without Flossing?
• Less Common Oral Hygiene Options ← including the miswak “chewing stick”, which even outperformed toothbrushes in clinical trials, by biochemically altering the composition of the saliva while gently cleaning like a toothbrush.
• Fluoride Toothpaste vs Non-Fluoride Toothpaste – Which is Healthier?
• Non-Alcohol Mouthwash vs Alcohol Mouthwash – Which is Healthier?
• Xylitol vs Erythritol – Which is Healthier?

Take care!

Dr. Michael Breus, a sleep specialist, advises:

A prescription for rest

Dr. Breus’s top 5 foods to eat for a good night’s sleep are:

1) Chia seeds: high in fiber, protein, omega-3s, calcium, magnesium, phosphorus, and tryptophan, they help raise melatonin levels for better sleep. The high fiber content also reduces late-night snacking, and in any case, it’s recommended to eat them 2–3 hours before bed. As for how, they can be added to smoothies, baked goods, salads, or made into chia seed pudding.

2) Nuts (especially pistachios & almonds): both of these nuts are rich in B vitamins and melatonin, so take your pick! He does recommend, however, no more than ¼ cup about 1.5 hours before bed. Either can be eaten as-is or with an unsweetened Greek yogurt.

3) Bananas (especially banana tea): contain magnesium, especially in the peel. Boil an organic banana (with peel) in water and drink the water, which provides magnesium and helps improve sleep. It’s recommended to drink it about an hour before bed.

10almonds tip: he doesn’t mention this, but if you prefer, you can also simply eat it—banana peel is perfectly edible, and is not tough when cooked. If you’ve ever had plantains, you’ll know how they are, and bananas (and their peel) are much softer than plantains. Boiling is fine, or alternatively you can wrap them in foil and bake them. The traditional way is to cook them in the leaves, but chances are you live somewhere that doesn’t grow bananas locally and so they didn’t come with leaves, so foil is fine.

4) Tart cherries: are rich in melatonin, antioxidants, and other anti-inflammatory compounds, which all help with falling asleep faster and reducing night awakenings. Can be consumed as juice, dried fruit, or tart cherry extract capsules. Suggested intake: once in the morning and once an hour before bed.

5) Kiwis: are high in serotonin, which aids melatonin production and sleep. This also helps regulate cortisol levels (lower cortisol promotes sleep). He recommends eating kiwi fruit about 2 hours before bed.

Also, in the category of foods (or rather: food types) to avoid before bed…

1. High quantities of red meat: can disrupt sleep-related amino acid balance.
2. Acidic foods: can cause acid reflux.
3. High sugar foods: can slow melatonin production when consumed in the evening.
4. Caffeine-rich foods & drinks: includes chocolate and coffee; avoid in the evening.
5. Large meals before bed: digestion is less efficient when lying down, causing sleep disruption.

For more on all of these, enjoy:

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Want to learn more?

You might also like to read:

Calculate (And Enjoy) The Perfect Night’s Sleep ← Our “Expert Insights” main feature on Dr. Breus

Take care!