Photo by Andre Furtado from Pexels So you've been in a long-term relationship for what seems like FOREVER. You've gone through the first battle, and then the second, third, fourth, and hundredth (hopefully unhurt), and now you're at the conclusion of the movie when the closing scene fades to black, the titles roll, and the romantic comedy concludes. Schedules, to-do lists, late evenings spent working, early alarm clocks, dishes to do, and errands to do are all part of everyday life anymore. So, how do you keep the romance going when the romantic comedy turns into, well, real life? *In a Carrie Bradshaw-esque tone, I inquired* Sure, planning a fancy candlelit dinner for which you actually shave your legs or a weekend getaway with sun and lots of margaritas can temporarily restore the spark in a relationship, but what about keeping the spark alive in your mundane daily routine—when there are no white beaches or spicy margaritas, when you aren't eating steak and gulping red wine by candlelight, and when your legs are more werewolf than human? The lazy girl in me cringes at the following remark, but the fact is that it takes effort to keep the spark alive in an LTR. The good news is that if you're with the right one (dare I say, "The One"), it won't feel like an effort.

Why do individuals lose "the spark" in the first place?

Couples lose their spark for a variety of reasons, including long distances, conflicting schedules, or developing anger. However, even in the finest relationships, romanticism will fade if you don't work on it. If you're a scientist (which I clearly am not), think of it as a muscle: if you don't use it, it weakens. As the days, months, and years pass, butterflies become to-do lists, and a relationship may become a habit. Life may seem demanding and hectic due to jobs, commitments, or children. Having a spouse who is the one consistent or sure thing in your life is wonderful — rom-com material, even! — but it may also make it easier to prioritize your partner and your relationship when you know they're a given. Not spending enough quality time together and focusing less on the relationship might leave you both feeling somewhat dissatisfied, undervalued, or even miserable. Rewind your rom-com and, in the words of Taylor Swift (aka the only person my 13-year-old self needed to consult about love issues), "Sparks Fly" again with these 10 strategies to keep the romance alive in your relationship:

How to Maintain the Spark in a Relationship

1. Request something fresh every week

Knowing what "the spark" means to you is the first step in keeping it alive. Because we all have distinct love languages, it's possible that what makes you feel loved and appreciated differs from what makes your spouse feel loved and appreciated. This implies that we offer and exhibit love in a variety of ways. Instead of expecting that your spouse would show your love in the manner you want or experiencing anger when they do not, trust your relationship enough to ask for what you want. Make it a game by thinking up something really specific that you each have to focus on for the week at the start of each week. Perhaps you'd want them to organize a surprise date, send you flowers one day, or complement your appearance. Perhaps they'll want more one-on-one time with you or more positive comments on their efforts. Although it is only meant to last a week, actions will teach your spouse not just what makes you feel loved, but also how to make you feel loved. If they see how delighted you are when they do anything once or twice, whether it's organizing a date night or complementing the startling color of your eyes, it will become routine.

2. Turn off your phone

Okay, so maybe this one is a touch cliche. I mean, you've been instructed to put your phone away at the dinner table since you were a pre-teen—you've heard it from your mother enough, and you don't need to hear it from me. If I know anything about mobile phone addiction (and I do), I know how simple it is for that sneaky little iPhone to sneak into your life when you're watching Netflix, driving in the vehicle, or even having dinner together. As innocuous as a TikTok scroll may seem, cherish every moment you spend together. When you're enjoying a meal, a chat, or a good old-fashioned binge-watching session, put your phone aside. When you're together, stay present.

3. Maintain eye contact

Romance does not have to be ignited by great gestures or public shows of affection—intimacy occurs in the smallest of moments. Making eye contact with your spouse has scientific support (see, I can be scientific!)—it generates neuronal synchronization and releases oxytocin. Eye contact makes your brain feel more linked to another person, in words that didn't originate from a chemical textbook. When you're talking, make eye contact so your spouse knows you're listening and can better connect with you (again, put the phone away!). When you're in a crowded room or out at a party, try to lock eyes across the room (there's a reason it's a classic rom-com meet-cute! ), or keep eye contact longer than you normally do in random situations (but not for too long that it goes all serial killer—10 seconds of eye contact and a cute little smirk is plenty).

4. Experiment with something new together

Break out of your routine, whether it's going to a different location or enrolling in a new culinary class. We frequently get numb to many of the reasons we love and respect our Sig Oth when we're locked in a routine (mine certainly enjoys the fact that I sometimes refer to him as my "Sig Oth"). Trying something new is not only thrilling and interesting but seeing your spouse in a completely different situation can teach you things you never knew about them and/or remind you why you fell in love with them in the first place. You could fall in love with them all over again... you've been warned!

5. Spend some time away

Whether your regular relationship is to spend every waking hour connected at the hip like Mary Kate and Ashley (during the early 2000s), or you've been living thousands of miles away for years, time apart might be beneficial. Even whether it's simply an hour at a hot yoga class or a weekend away on a ladies' vacation, spending some time apart will allow your spouse to miss you and vice versa. Doing your own thing will also provide you with something fresh to catch up on and discuss, breaking you out of your typical pattern. I don't think I need to suggest self-care, but spending time for yourself and doing what you want every now and then will boost your confidence. And we've all seen what occurs when a woman leads with confidence... hi there, spark!

6. Begin a dialogue

When was the last time you really spoke to your partner? A talk that didn't entail to-do lists or happen in the few minutes before bedtime? Sharing a genuine, emotional connection entails talking about your future, caring about what's on the other person's mind, fantasizing together, or reconnecting about your relationship's demands. If your only talks these days begin with "How was work?" or "Here's what we have to accomplish tomorrow," attempt to initiate a more in-depth discussion. During dinner, ask, "What is something you want to do but are afraid of?" may ask, "What's your favorite thing about our relationship?" before going to bed. According to psychology, it takes five positive events for every bad encounter (such as a fight or argument) to feel like you're in a joyful, exciting relationship. Even if it's challenging, try to make the bulk of your interactions interesting, humorous, or entertaining. The remainder might be humdrum scheduling, conflicts, or routine.

7. Kiss

Remember when making out by the lockers was the thing to do as a teenager? And it was so thrilling because it was the only thing to do. Times have changed (for the better), but make sure kissing remains a component of your relationship. I don't mean kissing in general (I hope you're not thinking in Pretty Woman's terms), but rather kissing that's spontaneous and meaningful, as in high school. Kissing should not be limited to merely saying hello and goodbye or initiating intimacy. When there's no expectation or purpose for it—when you're going out to dinner, in the midst of a discussion, or simply to spontaneously remind them you love them—kiss deeply and passionately.

8. Make laughing with others a primary priority

Laughter is not only the finest medicine, but it is also the best-kept secret for keeping the flame alive. You know how you can make a joke about a fight or an event and say, "Someday we'll laugh at this?" Why put it off till someday? When you're in it for the long haul, there's nothing to take too seriously—when you can, find the comedy in your fights or awkward situations. Watching something you know will make you laugh and create inside jokes as much as it will help you establish trust. Bring up humorous memories, email your partner memes that reflect your common sense of humor, and tease each other like middle schoolers. Life is too brief to take things too seriously, particularly when doing so extinguishes your fire.

9. Make an effort to impress one another

If you're in a long-term relationship, your spouse has probably seen you through post-Taco Bell bloat, the heavy day hell on your period, and maybe the delivery of a kid or two. Sure, your lover has probably seen you at your worst—after all, love is seeing someone at their worst and treating them as though they are at their finest. But do you remember when you used to dress up for them? Perhaps you put on a full face of makeup only to see a movie together at first, or you donned your most beautiful clothing for a simple dinner date. Channel the same drive to impress them and make an effort to look and feel your best, whether it's putting on body oil after a shower (also serves as self-care!) or wearing high heels to a dinner date. For this one, you must both be on the same page. If you make an effort and your spouse doesn't notice or tries to impress you, you'll feel underappreciated. If they're the kind of person who tells you how gorgeous you are even when you're not wearing heels or contouring properly (who cares? ), and if they want to constantly make you proud and wow you, they deserve a little extra effort now and again, whatever that effort means to you.

10. Make a change instead of expecting for a change from your spouse

If you are continuously urging your spouse to say or do more romantic things, it might seem like nagging. Instead of always asking, consider how much more you can give to your mate. When you're with the proper person, they'll notice your additional effort and feel compelled to reciprocate. Be liberal with your devotion, and if you really love them, show it. If everything else fails, consider the behaviors you both displayed at the start of your relationship. Consider how you felt about them, how you treated them, and how much you wanted to make them happy. If you behave as if it's the beginning, it could never end. *Insert Happily Ever After*

Photo by ELEVATE from Pexels Friendships at their finest may seem welcoming, secure, and magical as if you and another had what it takes to fill each other's universe. People often tell me as a contemporary love therapist that they feel more seen and heard by their platonic friends than by family, spouses, and coworkers. Friendships, however, become more difficult as we age, sometimes causing uncertainty and pain. It may be difficult to know whether to attempt to reconnect, when to allow the connection room for the natural ebbs and flows of intimacy, and when to terminate it with dignity. Friendships fade for a variety of reasons, some understandable and others not so much. It's natural to lose contact when you move across the nation, marry someone with conflicting political beliefs, or go through various life phases at different times. In other circumstances, there is a lack of reciprocity for no apparent reason, or not enough threads of connection are being spun to maintain the relationship's fabric. It might be difficult to know whether to seek connection if you realize you're less connected to someone than previously but aren't sure why. What's the difference between regular changes in proximity and harmful distance that indicates the end is near? What does it say if you keep putting off getting that drink and making excuses about your availability? Should you speak out about what's not working in the relationship, or should you leave to allow room for more loving ones? We must prioritize who and what is essential to us with so many demands on our time. While we cannot influence the actions and decisions of others, we can select who we invite into the ring of our life.

The justification for addressing, rather than ignoring, relationship distance

When partnerships no longer feel pleasant, many of us abandon them rather than confront the issues in front of them. When we cling on to relationships that don't seem clear, we create a framework of "stable ambiguity," or the condition of being too afraid to be alone but also being hesitant to truly, fully, honestly, and completely participate in the growth of intimacy, as relationship expert Esther Perel describes. The haziness might make us feel as if we're in a waiting room, waiting to see who will make the first move or bid for connection. The problem is that these agreements prevent us from seeking stronger relationships or, conversely, from saying no to individuals we don't want to have a front-row seat to our lives. Nobody in the partnership feels like their needs are being satisfied, which may be harmful to our mental and physical well-being.

Common causes of a friendship breakdown

Growing up entails having lived experiences

Our needs vary as we develop, and so do our relationships. Childhood friendships may have seemed steady, complete with routines like after-school playdates and library study sessions; they may have seemed to endure forever. Then comes maturity, when we no longer have the metronome that keeps us all on the same schedule. As our lived experiences mold us, we begin to walk down other routes, subscribe to different beliefs, and become new persons. While this is perfectly natural, we lack a cultural vocabulary for dealing with these relationship-destabilizing shifts. Many of us delay dealing with ends and transitions to escape the sadness that comes with them. Admitting that a friendship is no longer exciting or invigorating comes with sentiments of sadness, regret, or even wrath (the indicator of the presence of unmet needs).

In American society, the nuclear family and independence are emphasized at the price of friendship

There is a significant investment in marriage and the nuclear family, which is sanctioned by the state and monetarily rewarded with tax cuts and perks. The dating industrial complex is based on the notion that being single is a problem that must be solved-research and grant monies are devoted to understanding romantic love-recent estimates reveal that about 370 million individuals in the United States are seeking love online. I couldn't locate a single statistic that measured individuals who seek friendship online—we don't quantify it because we don't value it culturally. As adults, society is not naturally designed for us to form or retain friendships. As a result, many individuals feel alienated and estranged from their communities, relying too much on themselves or their spouses to feel fed. According to the Survey Center on American Life, the number of Americans who believe they don't have a single close buddy has doubled since 1990.

Capitalism is incompatible with relationship wellness

In a society where being busy and productive is a measure of worth—and an economy based on extracting as much work from people as possible for as little money as possible—it may be difficult to give relationships the space and energy they need to flourish. What we nurture develops, and it has become perfectly acceptable to blame work for not being able to invest in connection. Because there is no enforceable obligation or expectation that we show up at 9 a.m., friendships are entirely optional. Like our work, we must be ready to interact. As a result, many individuals put platonic connections on hold.

5 things to consider while making decisions in the name of intimacy and authenticity

1. Is this connection valuable to me?

Consider the individual you're conflicted about and ask yourself whether they still have value and significance in your life. What do you like about them? When you think about spending time with them, how do you feel in your body? Consider what you still gain from the relationship. Is familiarity still valuable to you? Is it comforting to have someone who knows about your history present in your life? Is there anything you still like about each other? Determine if you can change this person's position and your expectations of them (from best friend to peripheral friend, perhaps). You may determine that they still mean a lot to you, but you won't strive to connect with them in the same manner or at the same frequency.

2. In this relationship, how do I feel about giving?

If you've begun to experience resentment, it signifies you've gone over your limit. Resentment breeds distance and, in certain situations, disdain, and is a predictor of relationship breakdown. Consider how you feel about what you're giving out—your time, emotional energy, and so on—and ask yourself if there are any ways you may either preserve your energy and resources or ask for certain requirements to be satisfied.

3. What remained unsaid?

We often think that discussing difficult topics will result in a schism. In actuality, if acknowledging our emotions causes distance or conflict, we did not cause the issue; we just disclosed it. Spend some time considering what you may want to say that sounds difficult or frightening, and assess if the relationship can withstand hearing it. If it can't, share it with someone else in your life so that these sentiments are acknowledged. If it can, consider what needs to change for you to find the courage to share. Consider it a kind of advocacy for yourself and the relationship.

4. Can I wait for this individual?

Life is a lengthy journey. There may be times when they are apart and others when they are close. Consider if you can allow someone room to work through their difficulties while being open and connected to the desire for more in the future. How can you let them know you're giving them space and will connect with them when they're ready?

5. Can I utter my last words?

Goodbyes are often avoided in dominant white American society. We don't want to equate endings with sadness (defined as the shape love takes when someone you care about dies). Rather than ignoring the end of the connection and allowing it to fade, try participating in the process of "power parting," which is a method to end a relationship with compassion and integrity, leaving you and the other with clarity rather than uncertainty. The four main components of "power parting" are as follows: 1. Thank you for all I've learned from you. 2. This is what I take away from you. 3. This is what I want you to remember about me. 4. Moving ahead, this is what I hope for you. Many relationships have distinct starts, middles, and finishes. The issue isn't with these phases; it's when we attempt to ignore or struggle against their truth. Having the courage to pay attention to how relationships feel and what we want to do about them empowers us. It also opens additional chances for intimacy, either within current relationships or by making room in our life for new ones.

Photo by Hannah Nelson from Pexels You brush, floss, and go to the dentist on a regular basis to maintain your smile bright and healthy, but do you know which practices really harm your teeth? Snacking on sugary foods between meals is certainly a poor habit, but some other behaviors that harm teeth are less visible. Is there anything you do every day that jeopardizes your dental health? Here are some bad oral hygiene behaviors to avoid.

1. Brushing Your Teeth and Gums Excessively

Yes, it is possible to overbrush your teeth. According to the American Dental Association (ADA), using a firm-bristled toothbrush or brushing too forcefully might harm your gums and teeth. To prevent this, wash your teeth gently in broad strokes with a soft-bristled toothbrush.

2. Biting Your Nails

Consider the potential harm to your jaw and teeth if you need another reason to quit chewing your nails. Nail biting, according to the ADA, may cause jaw dysfunction since it leads you to maintain your jaw in a protruded posture for lengthy periods of time. Nail biting may also cause tooth damage. To break the habit, paint your nails with nail polish.

3. Ice Chewing

Do you mindlessly nibble on the leftover ice cubes after completing a nice, delicious drink? To avoid the danger of a damaged tooth or filling, the ADA suggests sipping via a straw or drinking without ice to help you stop the habit.

4. Teeth Clenching or Grinding

Clenching and grinding one's teeth is a common subconscious behavior, but it may lead to tooth damage, muscular discomfort, and limited jaw mobility. The ADA advises relaxation techniques, a nocturnal mouth guard, and being more aware of when the clenching or grinding begins to help avoid this hazardous practice.

5. Use of Tobacco

Tobacco products, whether cigarettes, cigars, or chewing tobacco, are all detrimental to your teeth and gums, according to the Cleveland Clinic. Tobacco use raises your chances of developing gum disease, foul breath, dry mouth, tooth decay, and oral cancer. Consult your doctor about cigarette cessation programs.

6. Thumb or Finger Sucking

Sucking thumbs or fingers is normal for newborns, but beyond the age of five, the behavior may lead to misaligned teeth, according to the Cleveland Clinic. This misalignment might lead to major tooth issues as the youngster gets older. If your kid is 5 or older and still sucking their thumb or finger, their doctor or pediatric dentist can help you wean them off thumb sucking.

7. Making Use of Toothpicks

After a meal, you may believe it's a good idea to remove food particles from your teeth with a toothpick or another non-dental device, but the Mayo Clinic warns that this practice might harm and infect your gums. To remove food lodged between your teeth, floss or use ADA-approved dental cleaning equipment.

8. Improper Use of Your Teeth

According to the ADA, if you hold anything in your teeth or bite open a box, you risk harm to your jaw or a shattered tooth. Take your time and avoid using your teeth as a third hand or a pair of scissors.

9. Drinking Soda

According to the University of Rochester Medical Center, consuming carbonated soft drinks on a regular basis may lead to damaged tooth enamel. Replace bottled water with plain water (ideally fluoridated), milk, or green or black tea. These may assist to build your enamel and protect your teeth from microorganisms in your mouth.

10. Eating Sugary Snacks

According to the American Dental Association, consuming high-sugar snacks between meals feeds the germs in your mouth that cause tooth decay. Eat balanced meals to reduce hunger between meals, and if you do eat anything sweet, drink lots of water afterward.

11. Ignoring the Dentist

Along with these tooth-damaging practices, neglecting preventative dental treatment might have an influence on your oral health. It's easy to convince yourself that you're too busy for a dental exam, or that the pang of discomfort you feel every time you bite down will go away on its own but don't put off seeing your dentist. Make the effort to schedule a dentist appointment the next time you're tempted to put it off.

Photo by Shiny Diamond from Pexels Brushing and flossing are essential components of a healthy dental practice. However, there are other things you can do to help keep your teeth and gums healthy, which will improve your general health.

1. BRUSH YOUR TEETH TWICE PER DAY FOR TWO MINUTES

Regular care is the first step in keeping your teeth clean and healthy. Brushing for two minutes twice a day, as recommended by the 2x2 rule, will assist to keep plaque at bay. Patients with children should teach this notion as early as possible and find methods to make it enjoyable. You may play a music while they clean their teeth, or set a timer for two minutes. Spend 30 seconds on each quadrant of your mouth to make cleaning every tooth simpler (upper right side, upper left side, lower right side, lower left side). It is essential to use the correct procedures to ensure that the teeth are cleaned properly and that the soft tissue around them is not damaged. Angle the brush head towards the gums in gentle circular strokes. Clean all surfaces, as well as the gum line, on both the front and back of your teeth. Some people feel that using an electric toothbrush is beneficial as well.

2. FLOSS EVERY DAY

It is important to floss every night before brushing to eliminate everything that your toothbrush cannot remove. Many patients confess to neglecting this step, although it is an essential element of maintaining a healthy lifestyle. Small particles of food and other deposits missed by your toothbrush might gradually grow into decay if you merely brush and opt not to floss. To prevent this, make flossing a two-minute part of your daily regimen. When you first start flossing, it may sting your delicate gums. This is normal and will subside after a few days of flossing. When flossing, be sure to move it up and down the whole tooth. Tight gaps are one of the most crucial locations to floss since your toothbrush cannot reach these regions.

3. REPLACE YOUR TOOTHBRUSH AS IT SHINES

As a general guideline, replacing it every 3 to 6 months should maintain it in good enough form to thoroughly clean your teeth. Damaged or frayed toothbrushes cannot clean the surface of your teeth properly and might cause gum injury. Replacing your toothbrush on a regular basis also helps to keep it clean. Always clean your toothbrush well before storing it to allow it to dry. If you've been ill, be sure to change your toothbrush to avoid reintroducing germs into your mouth.

4. GO TO THE DENTIST EVERY SIX MONTHS

If you have frequent dental checkups, your dentist will be able to prevent problems from occurring, or at the very least detect them early. Regular visits also enable your teeth to have a complete professional cleaning twice a year, eradicating any plaque and tartar accumulation and promoting the health of your teeth and gums.

5. KEEP A HEALTHY DIET

Avoiding sweetened foods (such as soda, sports drinks, and candy) and eating calcium-rich meals can assist to promote strong and healthy teeth. As an added bonus, your body will thank you! Leafy greens, almonds, yogurt, and cheese are among foods that might help strengthen your teeth. Speak with your dentist about foods that will help keep your teeth healthy for years to come.

6. MAKE USE OF DENTAL HYGIENE PRODUCTS

Brushing and flossing are important for preventative dental health, but you can also assist maintain your teeth in good shape by including supplementary aids into your regimen. Mouthwash, oral irrigators, interdental cleaners, and tongue cleansers are examples of these goods. These tools may assist maintain excellent oral health and should be used in addition to (rather than in place of) regular brushing and flossing.

7. STAY HYDRATE DURING THE DAY

Not only is enough hydration beneficial to your general health, but it also aids in the maintenance of a healthy saliva flow. Saliva promotes dental health by transporting food particles through your mouth, preventing the majority of them from being lodged in your teeth, where germs may thrive. It also keeps your mouth moist and comfy.

8. DO NOT SMOKE

Smoking causes both cosmetic problems, such as tooth discoloration, and serious health problems, such as gum (periodontal) disease, which may lead to tooth loss, and oral cancer, among other things. Quitting smoking is one of the finest things you can do for your oral and general health.

9. THINK ABOUT DENTAL SEALANTS

Dental sealant plugs the depressions and grooves (fissures) in your molars and premolars, preventing cavities and plaque buildup. Sealants are beneficial to most individuals, but children and teenagers are ideal candidates since they do not brush as effectively as adults, resulting in a greater risk of cavities.

10. EXAMINE THE INSIDE OF YOUR MOUTH AT HOME ON A REGULAR BASIS

While frequent dental examinations are an effective preventative step, problems may arise in the months between appointments. To avoid significant problems, do a fast inspection of the interior of your mouth as part of your regular routine. Examine your teeth and gums for any changes or unusualities. Make sure to discuss this information with your dentist at your next visit, or phone the office if you see anything problematic. Regular self-examinations are helpful to your health.

Photo by Pixabay from Pexels Do you experience pain or sensitivity when you consume hot or cold food? Are your teeth discolored, translucent, or stained? If this is the case, your tooth enamel may be eroding, a condition that can negatively affect your dental health.

What is tooth enamel?

Tooth enamel is a dense mineral that covers each tooth's crown. It is one of the strongest tissues in the body; even harder than bone. Enamel protects the sensitive dentin and pulp areas within a tooth. When your enamel is damaged, it is common to experience pain or sensitivity to hot or cold foods and drinks. Dentin and pulp are also susceptible to bacteria, which can cause cavities, tooth decay, and other uncomfortable dental issues. Foods and drinks you consume cause enamel erosion primarily because of the acids they contain.

The following foods can erode tooth enamel:

1. Natural acidic foods like apples and berries 2. Fruits containing citric acid 3. Sugary foods, such as ice cream and caramel 4. Starches such as white bread and potatoes 5. Drinks that contain acid, such as juices and soft drinks The acid in your mouth is neutralized by saliva, a naturally occurring agent. However, consuming too many acidic foods will interfere with saliva's ability to maintain good oral health.

Common reasons for tooth erosion

1. A lack of dental hygiene

There are about 700 species of bacteria living in the oral cavity. In most cases, these microorganisms are harmless or benign, but others play a role in digestion. In some cases, they can even protect the gums and teeth from disease. There are, however, many other factors that contribute to tooth decay and gum disease. Food and drink leave carbohydrates behind for these bacteria to feed on. During the digestion of carbs, these bacteria produce acids on the teeth. When these acids mix with saliva and other bacteria in your mouth, they form plaque. The plaque on teeth contains millions of bacteria that attack the enamel. These repetitive attacks eventually cause the enamel to weaken. To avoid this, brushing and flossing twice a day is necessary.

2. Using Wrong Mouthwash

In germicidal mouthwashes, chlorhexidine gluconate is used as a disinfectant and antiseptic. Even though it is effective in fighting bacteria, it also increases tartar formation. Dental plaque hardens into tartar, so you should never let it build up on your teeth. Germicidal mouthwash can still be gargled with, but only for a short period. 30 minutes after gargling, you should refrain from drinking, eating, or rinsing.

3. Drinking soda

There are 42.11 grams of carbon in 100 grams of sucrose or table sugar. The sugar content of a 325 ml can, or bottle of Coca-Cola is 39 grams. The carbon and sugar in soda interact with the bacteria in your mouth every time you drink it. The acids then attack the teeth even more and the enamel breaks down over time as a result of these attacks.

4. Consuming too much citric acid

The citric acid in orange and apple juice can wear down the enamel, despite their health benefits. These juices contain citric acid, which can be five times more corrosive than some sodas. Additionally, these acids can cause white marks to appear on your teeth. It is not necessary to completely eliminate them from your diet, but if you consume them, rinse well afterward with plain water to let the acids wash away.

Signs of enamel erosion

Depending on the stage of enamel erosion, the signs can vary. Here are a few examples: Sensitivity - During the early stages of enamel erosion, certain foods, such as sweets and hot or cold foods, may cause a twinge of discomfort. Discoloration - Dentin is exposed as the enamel erodes, causing yellowing of the teeth. Cracks and chips - Enamel erosion results in rough, irregular, and jagged edges on teeth. Cupping - You can see indentations on the surface of your teeth when you bite and chew. A tooth with eroded enamel is more likely to develop cavities or decay. During a cavity's growth and penetration, nerve fibers can be damaged, resulting in an extremely painful abscess or infection.

What can you do to prevent enamel loss?

Keeping teeth healthy requires brushing, flossing, and rinsing with fluoride and antiseptic mouthwash daily. Regular dental checkups and cleanings are recommended. Here are some ways to prevent enamel loss: 1. Avoid citrus fruits, juices, carbonated sodas, and other highly acidic foods and drinks. For more effortless enamel protection, eat acidic items at mealtimes. Alternatively, you can switch to low-acid orange juice. 2. When drinking acidic drinks, use a straw. Drinking through a straw, the liquid spills to the back of your mouth, avoiding your teeth. 3. Drinking milk or eating cheese can be an excellent way to end a meal. Acids will be neutralized by this. 4. If you have a dry mouth or low saliva volume, drink more water throughout the day. 5. Brush your teeth with fluoride toothpaste. Your toothpaste should contain fluoride as an ingredient since fluoride strengthens teeth. 6. Avoid brushing too hard. Use a soft toothbrush. 7. You may be able to prevent enamel erosion and tooth decay by getting sealants from your dentist.

Photo by Dan Cristian Pădureț from Pexels There's a reason why sugar has a bad reputation these days. Many healthy foods are naturally high in sugar. Still, it is added during processing and preparation, leading to overconsumption. Overconsumption of sugar, a characteristic of Western diets, has contributed to many health problems, including obesity and tooth decay. It is strongly advised by the World Health Organization not to consume more than 10% of your calories from added sugars. Sugar consumption under 10% for adults means less than 13 teaspoons per day. Most people, however, consume more than double that amount. Sugary drinks are trendy among young people: a national survey found that 47% of kids consume sweetened drinks daily. Drinking one can of soft drink daily increases your likelihood of being diagnosed with diabetes by 22% versus drinking one can every month. Sugar continues to be regarded as "white poison." Health experts urge us to reduce sugar intake since tooth decay is today's most prevalent disease. Too much sugar damages our teeth by releasing acids that dissolve enamel through demineralization, which causes holes to form and eventually leads to tooth loss. Dental erosion can also be caused by acidic foods and drinks, such as soft drinks or fruit juice. Saliva in our mouths is one of our natural defenses. It washes sugars from our teeth, reduces the effects of acids, and remineralizes the teeth's surfaces. But if sugar is consumed in excess amount, cavities will eventually develop. Sugar consumption should be limited to give your teeth the best chance of warding off acid attacks.

Sugar lowers mouth's pH and attracts harmful bacteria

Harmful bacteria are attracted to sugar like a magnet. Streptococcus mutans and Streptococcus sorbrinus are two destructive bacteria found in the mouth. These bacteria feed on sugar in your diet and produce dental plaque, a sticky, colorless film on your teeth. When plaque forms in the mouth, it creates an acidic environment which ultimately results in cavities. An acidic or basic solution is measured by the pH scale, with a pH value of 7 being neutral. A pH below 5.5 destroys minerals and the enamel of the teeth. A small hole or erosion will result because of this process. Eventually, they will grow into one large hole or cavity.

The effects of a high sugar intake on your teeth

In addition to other health issues, you are most likely to develop dental disorders if you do not watch your sugar intake. High sugar intake is associated with two dental health concerns:

1. Tooth Decay

Tooth decay is one of the most prevalent dental disorders caused by sugar and its chain reactions. Tooth decay can be accelerated by bacteria in the mouth, poor tooth cleaning, excessive snacking, and sugary drinks. Dental decay is a common and easily preventable disease. Yet, per the Centers for Disease Control, 13.2% of children aged 5 to 19 and 24.9% of adults aged 20 to 44 continue to suffer from dental caries.

2. Tooth Abscess

Dental caries, which can result in an abscessed tooth, is commonly caused by consuming sugary beverages and foods. When a bacterial infection causes a tooth abscess, pus fills the pocket. An abscess is a severe dental infection, so you may lose your tooth if left untreated. Aside from being bad for your teeth, sugar can also affect your general health by affecting blood glucose levels and leading to Type 2 diabetes, obesity, cancer, and heart disease.

What Dietary Habits Cause Tooth Decay

1. Eating high-sugar foods

Take a moment to consider that sugary snack before you reach for it. Studies have found that eating sweets and sugary drinks frequently results in cavities. Eating sugary snacks often increases the exposure of your teeth to various acids that dissolve teeth, causing decay.

2. Drinking beverages with sugar and acid

Juices, sports, and energy drinks are the most common sources of liquid sugar. Aside from sugar, these drinks contain high acids that can damage teeth. A large Finnish study found that drinking 1–2 sugar-sweetened beverages daily increases the risk of cavities by 31%.

3. Consuming sticky foods

Candy, breath mints, and lollipops are "sticky foods" that cause tooth decay. Sugars are gradually released from these foods since you retain them in your mouth for longer. Doing this gives your mouth's harmful bacteria time to digest the sugar and produce more acid. Due to this, demineralization occurs for longer periods than remineralization.

What Can Be Done?

1. Make sure that your diet is based on whole grains, fruits, vegetables, lean meats, legumes, dairy products, and low-fat dairy products 2. You can reduce the amount of sugar in a recipe by half when cooking. Usually, this isn't noticeable. 3. You can experiment with healthier recipes with lower fats, sugars, salts, and fiber levels. 4. Consume less sugar in cereals, coffee, and tea. Sweeten cereal with fruit or yogurt and tea with honey if you prefer natural sweeteners. 5. Check labels for sugar amounts and buy products with 'no added sugar' or 'low sugar.' 6. Consider tinned fruit with natural juice or water instead of syrup. 7. Snack on yogurt, fresh fruit, or small amounts of nuts instead of biscuits and chocolates.

Protect Your Smile

The amount of sugar you consume can dramatically impact your oral health. Sugar increases bacterial growth, which leads to tooth decay and the loss of protective enamel. An oral hygiene routine that includes avoiding sugary foods is a great start, but it's only one part of the solution. A healthy smile can be achieved by brushing, flossing, and visiting the dentist regularly.

Photo by Daniel Xavier from Pexels The strength of tooth enamel is affected by many factors, including demineralization and remineralization. The balance between remineralization and demineralization must be maintained by your body to keep your teeth in good condition. The ratio imbalance can weaken your tooth enamel and negatively affect oral health.

Demineralization of the Teeth: Signs and Symptoms

The following signs and symptoms characterize demineralization of the teeth.

1. The appearance of white spots on the teeth

Minerals are lost from your teeth during the first stage of demineralization. White spots will appear on your teeth when this occurs. Tooth decay begins with the loss of minerals in these areas.

2. Tooth Sensitivity

Dentin is a softer layer underneath the enamel and is more susceptible to damage from mouth acids. In other words, tooth decay will cause rapid damage if it reaches the dentin. When your dentin is damaged, you will likely experience tooth sensitivity.

3. Swollen gums and fever

Infections may result from tooth decay advancing into the pulp. The lower portion of your tooth becomes infected when swelling worsens, leading to an abscess. Abscesses are characterized by severe pain, swelling in the jaw, face, and gums, as well as fever. Neck lymph nodes may also swell in some patients.

4. The presence of dark brown spots

Enamel will be further damaged if you do not take preventive measures to stop tooth decay. The tooth will now appear dark brownish when the white spots turn brown. You will also have tiny holes in your teeth if your enamel is weak. This is caused by dental cavities.

5. Having a toothache

A tooth's pulp, which contains blood vessels and nerves, is its most sensitive layer. Additionally, these nerves provide sensation to the teeth. A compromised dental pulp can swell. Such inflammation causes immense pain and discomfort to the surrounding tissues, which exert pressure on the nerves.

Remineralize Your Teeth

1. Maintain good oral hygiene

Brushing your teeth regularly is vital to remove bacteria from them. Streptococcus mutans is primarily responsible for dental cavities (also called dental caries). A study published in 2016 suggests that food and drink are routes of transmission for these bacteria. The bacteria that cause mineral loss and cavities can be removed from your teeth by brushing regularly.

2. Boost saliva production

A key component of tooth enamel repair is maximizing saliva production. Saliva contains important components that neutralize acidic elements and restore minerals lost due to acidic diets. Calcium and phosphate are two of these essential components. Your body also defends itself against cavities with saliva.

3. Make sure you drink enough water

In addition to supporting remineralization, tap water containing fluoride helps to replace some of the calcium in enamel. Your teeth can also be protected against acid damage by rinsing with fluoridated tap water following a meal or drink that contains acid.

4. You need the right toothpaste

Your teeth can also be remineralized with fluoride, another naturally occurring mineral. Your teeth become more resistant to mineral loss when it forms a stronger building block called fluorapatite. Fluoride toothpaste can be used daily to brush your teeth. Toothpaste containing hydroxyapatite can also help repair teeth. In a study conducted in 2019, fluoride toothpaste was compared to toothpaste containing 10% hydroxyapatite. Mineral breakdown and cavities were prevented by hydroxyapatite toothpaste as effectively as fluoride toothpaste. However, more evidence is needed on these products.

5. Eat a healthy diet

Some foods can help remineralize teeth that acidic foods and drinks have damaged. A diet rich in whole grains and lean proteins such as fish, eggs, and beans, as well as milk, cheese, yogurt, and fruits and vegetables that are rich in fiber, will help remineralize the enamel, improve saliva production, and provide a healthy dental environment. Reduce your intake of starchy, sugary foods and drinks.

6. Stay away from acidic drinks

Fruit juices, sports drinks, and sodas all contribute to demineralization. These products contain high levels of sugar as well as high levels of acid, which wear down enamel and can lead to demineralization.

7. Chew sugarless gum

It has been debated for decades whether gum promotes dental health, but studies suggest that sugarless versions may do so. A study concluded that sugar-free gum removes sugar, plaque, and carbs from teeth while also increasing saliva production. Mineral loss may also be prevented by gum. Consider chewing sugarless gum after or between meals to reap the benefits of remineralization.

Remineralization of teeth: How long does it take?

Changing your diet and daily habits can help your teeth remineralize. Mineralization occurs 24 hours a day, but tooth repair takes time. A damaged enamel will need dental care to be repaired.

To summarize:

Every day, teeth are exposed to elements that cause mineral loss. Throughout your life, your teeth are subjected to a lot of stress from food, drinks, saliva, and bacteria. Too much demineralization can ultimately wear down your teeth, even though they are designed to withstand these elements. In addition to consulting your dentist regularly, you can take steps to remineralize your teeth and stop any current demineralization.

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What is plaque?

Plaque builds up on teeth as a sticky film. In addition to harboring bacteria, this film can contribute to gum disease and tooth decay. Your teeth can wear away due to acid produced by bacteria in plaque. As a result, you will be at greater risk of losing your teeth or developing gum disease. Maintaining good dental hygiene can help you avoid these severe complications. Plaque can become hard yellow-brown tartar if good dental hygiene is not practiced.

Plaque removal: How do you do it?

Plaque deposits on your teeth can have severe consequences if not removed. Plaque build-up can be removed via the same methods your dentist uses in his bi-annual dental exams if it gets out of control:

1. Using an electric toothbrush

Plaque can be removed more effectively with an electric toothbrush. You can brush your teeth with either a regular toothbrush or an electric toothbrush to remove plaque between your teeth. Using an electric toothbrush for this task is more efficient than a regular one. With most electric toothbrushes, you can also set a timer to ensure that you brush for the minimum necessary time, reducing plaque build-up on your teeth. Set a 2-minute timer on your phone if you use a manual toothbrush.

2. Using mouthwash

You can reduce the amount of plaque your teeth accumulate by using mouthwash and freshening your breath. The mouthwashes available for fighting plaque range from ones that kill germs (antibacterial) to ones that eat away fats and proteins on teeth and gum lines (enzymes).

3. Daily flossing

To use dental floss, run it about four inches into your mouth from one end of your gum line to the other. It is essential to use some pressure until you feel resistance so that you may remove as much plaque as possible.

Home Remedies for Removing Plaque and Tartar

Plaque can be kept at bay by practicing good oral hygiene, but tartar may be harder to remove. As tartar is a hardened plaque, it cannot be removed by a toothbrush. It is common for dentists and dental hygienists to utilize a variety of dental tools in their offices to remove hard plaque.

1. The baking soda brushing method

Baking soda toothpaste may be more effective than traditional toothpaste at reducing plaque in the mouth, according to a 2017 review. According to an independent review published in the same journal in 2017, toothpaste containing baking soda is unlikely to damage tooth enamel due to its low level of abrasiveness. Additionally, baking soda prevents tooth enamel from demineralizing, a chemical process that removes calcium. The carbohydrate content of food can drastically lower the pH level in the mouth, resulting in an environment that is acidic and demineralizing to the teeth. Using the pH scale, scientists measure a substance's acidity. As the pH decreases, a substance becomes more acidic. Enamel pH is recommended to stay within the range of 5.1-5.5. If pH falls below this range, demineralization occurs. Due to its high pH, baking soda prevents enamel loss by reducing demineralization.

2. Coconut oil is good for oil pulling

It is believed that oil pulling improves oral health by removing bacteria from the mouth. This method also helps in strengthening teeth and soothing sore gums. Despite this, the American Dental Association does not recommend this method of removing plaque and tartar. Its efficiency is unclear due to the lack of reliable studies. To maintain good oral health, the ADA recommends brushing twice a day with fluoride toothpaste and flossing once a day. Though, oil pulling is unlikely to cause harm when combined with other ADA-recommended practices.

3. Maintaining good oral hygiene

Good dental hygiene ensures the removal of plaque and tartar. ADA recommends using fluoride toothpaste twice a day. A daily flossing routine is also recommended. First, floss between the teeth and hard-to-reach places to remove food and plaque. Brushing will remove plaque on the teeth's surface after flossing. With manual toothbrushes, people can achieve good results. Sealants can also be applied to the chewing surfaces of the teeth to prevent plaque build-up between professional cleanings.

4. Water flossers are helpful

Plaque between the teeth may be easier to remove with a water flosser. This tool can remove food and plaque from hard-to-reach places using water pressure. The gums are also massaged. Studies in 2016 showed that a water flosser combined with a manual toothbrush was 29% more successful at removing plaque than string floss alone. Nevertheless, it shouldn't replace traditional flossing; it should be used alongside it.

Preventative Measures

The use of fluoride toothpaste twice a day and flossing once a day are the best ways to prevent plaque and tartar build-up on the teeth. It is essential to change your toothbrushes regularly since they lose their effectiveness over time. Preventing and treating oral health problems can also be achieved through regular dental check-ups and professional cleanings.

Summary

Tartar and plaque build-up on teeth can cause gum disease, enamel loss, and tooth decay. Other health conditions may also be linked to poor oral hygiene. Getting rid of plaque on your teeth is as simple as brushing twice a day with fluoride toothpaste and flossing once a day with fluoride floss. Home remedies that prevent plaque build-up include brushing with baking soda toothpaste and using a water flosser. Maintaining good oral hygiene also requires regular dentist visits.

Photo by Pavel Danilyuk from Pexels An estimated 3 billion people worldwide suffer from oral diseases, according to the World Health Organization. In other words, about half of the world's population. Luckily, most common oral diseases can be prevented in your own home. It includes dental cavities, gum disease, oral infectious diseases, and oral cancer. Even though oral injuries are not a disease itself, they are preventable because they are mostly caused by unsafe conditions, mishaps, and social violence.

Dental Cavities

According to a study published in the medical journal The Lancet, 2.83 billion adults and children worldwide suffer from dental cavities, also known as caries, the "most common health condition" among people with permanent teeth. A cavity is typically formed when these two steps occur, resulting in decay: 1. Teeth become coated with plaque. 2. By combining with sugar, the bacteria in the plaque produce acid that damages the enamel. Remedy: Fluoride treatments can reverse decay if caught early enough by you or your dentist. The most common method of treating cavities is fillings. Suppose the decay progresses so far that a filling is not effective, your dentist will likely recommend that the tooth be covered with a dental crown or extracted. It might also be necessary to perform a root canal if the decay reaches your tooth's pulp. The sooner tooth decay is detected, the less likely it is to get worse.

Gum Disease

Around half of the adults aged 30 and over are affected by some form of gum disease, also known as periodontal disease, says the Centers for Disease Control and Prevention (CDC). This condition could mean anything from mildly swollen gums to bleeding gums to tooth loss, depending on the severity of the case. The most common stages of gum disease are as follows: 1. Gingivitis is caused by plaque and tartar buildup on your teeth. 2. When gingivitis is present, it affects the soft tissues along the gumline, causing them to swell, which then leads to periodontitis. 3. As a result of periodontitis, the gums pull away from the teeth resulting in pockets. Ultimately, tooth extraction or antibiotics might be necessary if the gum infection worsens. Remedy: It is true that gum disease in its gingivitis stage, if caught early enough, can be reversed, much like cavities. In case it can’t be reversed, your dentist might have to schedule a deep-cleaning treatment to remove all plaque buildup. Antibiotics could be prescribed to you as well. You might need surgery if you have advanced periodontitis.

Infectious Diseases

Oral herpes, also known as cold sores or fever blisters, are the most common infectious oral diseases. Children between the ages of 6 months and 5 years are usually affected by the oral herpes virus. Clinically, it is referred to as herpes simplex virus 1 (HSV-1). Infected children will carry HSV-1 for the rest of their lives. A report released by Johns Hopkins Medicine estimates that 50-80 percent of adults suffer from oral herpes - either dormant or active. A formerly HSV-1-free adult who did not contract the virus as a child might contract oral herpes after coming into contact with a child or an adult who is experiencing an outbreak. Be careful where you plant your kisses. It is more likely for HIV-positive individuals to contract bacterial infections, fungal infections, and viral infections. Soft tissues inside the cheeks, the lips, and under the tongue can develop lesions from these infections. As a result, they can cause dry mouth, swallowing difficulties, as well as discomfort or pain. Remedy: Your body builds antibodies to fight the virus once you have had the first bout of oral herpes. As a result, the next time you contract HSV-1, your outbreaks may not be as intense, or the virus may remain dormant. Taking antiviral medication, however, can prevent cold sores from fully developing if you experience the early stages of oral herpes outbreaks. Maintaining a healthy emotional and physical state will minimize flare-ups. Depending on the specific condition, HIV-related infections require different treatment methods.

Oral Cancers

According to the Oral Cancer Foundation, nearly 53,000 people are diagnosed yearly with mouth or throat cancer in the US. The most common areas of the mouth where oral cancer develops are the tongue, tonsils, gums, and oropharynx (the section of the throat at the back of the mouth). Oral cancers are often difficult to detect in their early stages due to the lack of clear signs and symptoms. Regular dental check-ups are, therefore, the best way to catch them. When you visit your dental professional, pay special attention to these symptoms for oral cancer screening: 1. A mouth or lip sore that isn’t healing 2. A lump in your mouth 3. Your mouth has a white or red patch 4. Loose teeth 5. Having difficulty swallowing, continuous mouth pain, or ear pain Using tobacco products increases your chances of getting an oral cancer diagnosis. Remedy: Surgery, radiation, and chemotherapy can be used to treat oral cancer, depending on the type and stage at the time of diagnosis.

Mouth Injury Trauma

According to the World Health Organization, about 20 percent of people experience dental trauma in their lifetime. Mouth injury trauma can be caused by unsafe conditions, reckless behavior, accidents, or violent acts. Mouth trauma is often caused by sports injuries. It is possible to prevent mouth injuries in sports by wearing protective equipment, such as mouthguards and helmets. Remedy: As soon as you can after suffering an unforeseen injury, seek medical attention. If you act immediately, a tooth that has been knocked out can be replaced. Some injuries call for an expensive treatment that may involve several surgeries. Some of them could be so traumatic that they compromise your psychological health or the health of your entire face. Maintaining your oral health is more than just keeping your teeth healthy - it is also about preventing your mouth from diseases. Regular dental screenings, good oral hygiene, and avoiding certain behaviors can help prevent some oral diseases.

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Introduction

Meditation is a powerful tool for reducing stress, improving focus, and promoting overall well-being. It involves training your mind to focus on the present moment, without judgment or distraction. While meditation may seem daunting at first, it's actually a simple practice that anyone can learn. In this article, we'll provide a step-by-step guide for how to meditate for beginners.

Getting Started

Before you begin meditating, find a quiet and comfortable place where you can sit for at least 10-15 minutes without interruption. You may also want to set a timer so that you don't have to worry about checking the time. Sitting cross-legged on the floor is a common position for meditation, but you can also sit in a chair if that is more comfortable for you. Make sure your back is straight, but not stiff, and your shoulders are relaxed.

The Basics of Meditation

Meditation involves focusing your attention on a particular object or sensation, such as your breath or a mantra. The goal is to quiet your mind and become more aware of the present moment. Here are the basic steps for meditating:

Step 1: Focus on Your Breath

Begin by focusing on your breath. Take a deep breath in, and then slowly exhale. Notice the sensation of your breath as it moves in and out of your body. Try to focus all of your attention on your breath, without getting distracted by other thoughts or sensations.

Step 2: Notice Your Thoughts

As you focus on your breath, you may find that your mind starts to wander. You may start thinking about your to-do list, or you may start worrying about something that happened earlier in the day. When this happens, simply notice the thought, and then gently bring your attention back to your breath. It's important to remember that it's normal for your mind to wander during meditation. The key is to notice when this happens and gently bring your attention back to your breath, without judging yourself or getting frustrated.

Step 3: Use a Mantra

If you find it difficult to focus on your breath, you can use a mantra to help quiet your mind. A mantra is a word or phrase that you repeat to yourself during meditation. Some common mantras include "Om" or "peace." To use a mantra, simply repeat the word or phrase to yourself silently, as you inhale and exhale. Focus on the sound of the word or phrase, and let it help you quiet your mind.

Step 4: Continue to Focus

Continue to focus on your breath or mantra for at least 10-15 minutes. If your mind starts to wander, simply notice the thought and gently bring your attention back to your breath or mantra. Remember, the goal of meditation is not to completely quiet your mind, but to become more aware of the present moment and reduce distractions.

Tips for Successful Meditation

Here are some tips to help you get the most out of your meditation practice:

Start Small

If you're new to meditation, start with just a few minutes of practice each day and gradually increase the amount of time you spend meditating. This will help you build your meditation muscles and make it easier to focus for longer periods of time.

Be Consistent

Consistency is key when it comes to meditation. Try to meditate at the same time each day, and make it a regular part of your routine. This will help you establish a habit and make it easier to stick with your practice over time.

Be Patient

Meditation is a skill that takes time to develop. Don't get discouraged if you don't notice immediate results. Stick with your practice, and over time, you'll start to notice the benefits.

Don't Judge Yourself

It's normal to get distracted during meditation, or to find that your mind wanders. Don't judge yourself or get frustrated. Simply notice the distraction, and gently bring your attention back to your breath or mantra.

Stay Open-Minded

There are many different types of meditation, and what works for one person may not work for another. Stay open-minded, and be willing to try different techniques and approaches to find what works best for you.

Conclusion

Meditation is a powerful tool for reducing stress, improving focus, and promoting overall well-being. While it may seem daunting at first, it's actually a simple practice that anyone can learn. By following the steps outlined in this article and sticking with your practice, you can develop a regular meditation practice and reap the many benefits that it has to offer. Remember to be patient, non-judgmental, and open-minded, and you'll be on your way to a more peaceful and centered life.