Dental Health

Dental health

Everything that you eat and drink can have a considerable effect on your dental health and particularly whether you are likely to develop tooth decay and cavities. There are a number of ways that can reduce this risk, as well as promoting healthy teeth. In this fact sheet we explore positive steps that can be used to promote healthy teeth and gums, as well as reduce the risk of tooth decay and cavities.

Drink enough water
The tap water in Australia contains added fluoride which has shown to be beneficial for strengthening enamel and reducing tooth decay. Since the commencement of water fluoridation, the incidence of tooth decay rates have reduced.

Adults should aim to drink between 6-8 cups of water per day. Ideally, water should be chosen as the main source of hydration in order to get the added benefit from fluoride. Additionally, drinking water regularly throughout the day can also help in neutralising acid buildup, further helping to prevent decay.

Limit refined sugars
Sugar has a direct connection with tooth decay. Sugar in food leads to the buildup of plaque on teeth which can dissolve enamel and lead to cavities. Some tips to help reduce the risk of tooth decay from added sugar include:

1. Cut back on all sugary drinks. This includes soft drink, juice, cordial, sports drinks and energy drinks. When possible, use a straw so that your teeth a less exposed to sugar and acid.
   
   
2. Check the nutrition label on processed foods for added sugars. Ideally choose foods which contain less than 10g per 100g of sugar.
   
   
3. When having a multivitamin choose capsules/tablets over gummies.
   
   
4. Avoid chewing gum that contains sugar.
   
   
5. Limit the amount sticky sugary foods which hold sugar on the teeth for longer. This includes dried fruit and toffee.
   
   
6. Avoid adding honey or sugar onto cereals.
   
   
7. Limit the use of sugary spreads on toast such as jam and Nutella.

In Australia, there is currently no recommended daily sugar limit, however the WHO suggests limiting sugar intake to less than 5% of total energy in order to maintain dental health. This is equivalent to approximately 6 teaspoons of sugar.

The table below illustrates the amount of sugar in common beverages and snacks.

Include dairy for calcium
Approximately 99% of the body’s calcium is held in both the teeth and bones. Therefore, it is highly important that individuals are meeting their daily calcium needs in order to promote dental health.

Men aged 19-70 years require 1000mg of calcium per day, whilst women 19-50 require 1000mg of calcium and from 50-70 years require 1300mg of calcium daily. In terms of dairy, the Australian Guide To Healthy Eating recommends 2 ½ – 4 serves per day. One serve of dairy is equal to one cup of milk, two slices of cheese or one tub of yoghurt.

Whilst dairy is one of the main sources of calcium, a number of other dairy free foods also contain high levels of calcium. These include tofu, fortified soy milk, canned salmon (with bones), brazil nuts and fortified cereals such as ‘Uncle Toby’s Cereal Plus Calcium’.

Tips to help maximise calcium intake include, having cereal for breakfast made with milk, serving yoghurt with fruit, including a slice of cheese on sandwiches and serving desserts with either yoghurt or custard.

Additionally, vitamin D is an essential component of calcium absorption. Spending 20-30 minutes per day in the sunlight can help to meet vitamin D goals and promote dental health. Given that sunscreen stops the absorption of vitamin D, aim to spend time in the sun during the early morning or late afternoon when sun is not at its strongest to protect against UV damage.