Nutrition And Oral Health: What You Can Do To Prevent Cavities

​Cassandra Gong, BS student at the Uni. of Massachusetts, Amherst | Intern at the Department of Population Medicine

As miserable as it is to get your teeth drilled, we should be thankful for modern technology; ancient humans used to fill their cavities with the same black tar we now use to surface roads! The sticky, smelly tar, also known as Bitumen, is a black mixture of hydrocarbons that was used in conjunction with beeswax, vegetable fibers, and bits of hair to fill cavities in ancient human civilizations.

Cavities became increasingly prevalent when humans began cultivating grains and other carbohydrates between 12 and 13,000 years ago. Processed grains and other carbohydrates are easily broken down into simple, acidic sugars that cause damage to our teeth. A high intake of simple carbohydrates can cause your dental health to deteriorate; even foods like chips or bread can be as harmful as soda and candy.
In the modern era, cavities have become more common with the rapid increase in processed food and drink consumption during the 20th and 21st centuries; cavities are now the most common global noncommunicable disease. The main sources of free sugars that cause cavities come from fruit juices, cakes, syrups, and preservatives.
While there are many things you can do to prevent dental decay, there are preexisting risk factors that put some at greater risk for cavities than others. These include not having enough saliva flow, not having the right composition of saliva for teeth cleaning, and being born with deep grooves in your teeth. In addition, the mouth is a warm, wet, and dark place - a perfect environment for bacteria to breed and lead to unpredictable cavity infection.
Aside from these uncontrollable factors, diet and hygiene are two important aspects of oral health that can help prevent the formation of cavities. Fiber-rich fruits and vegetables help increase saliva flow and keep gums and teeth clean. Dairy products, such as cheese and yogurt, are great sources of calcium and can help replace lost minerals while strengthening tooth enamel. Polyphenols, which are found in green and black tea, hinder plaque bacteria growth. Sugarless chewing gum can help increase saliva flow and remove food particles. Effective oral hygiene habits include brushing twice a day, flossing once a day, using mouthwash, and brushing the tongue to remove bacteria.
A high-quality diet can help too. Maintaining a diet consisting of less processed carbohydrates and free sugars is not only helpful for weight management and decreasing risk of myriad chronic diseases, but it can also directly benefit your teeth. And if you do happen to feel a sore spot on your tooth, you can at least appreciate that you will not have to stuff your tooth with tar. 

About the Author:

​Casandra Gong is a summer intern at HPHC working on the New Insights into Federal Calorie Labeling Law grant. Casandra is a rising third-year undergraduate student at The University of Massachusetts, Amherst studying Microbiology with a minor in Sociology. She plans to pursue a career in public health and healthcare. In her free time, Casandra is an instrumentalist and coordinator for UMass Amherst Lion Dance (UMassALD), an East-Asian cultural lion dance performance group.