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paullassiterca · 6 years

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Top 6 Tips to Prevent Constipation

Estimates suggest up to 20 percent of the general population experience chronic constipation,1 characterized by hard, dry and difficult to pass stools, and/or having less than three bowel movements per week. Chronic constipation also accounts for at least 8 million annual doctor’s visits in the U.S.2

While temporary constipation can be the result of simply eating poorly for a day or two, chronic constipation has been linked to a number of other, more serious health problems, including diverticulitis, kidney disease,3 colorectal and gastric cancer, ischemic colitis and Parkinson’s disease.4

So, having regular bowel movements is not just a matter of comfort, it also has important health implications. Following are several of my top tips for getting and staying regular.

1. Stay Properly Hydrated

Perhaps the most basic of all recommendations is to make sure you’re drinking enough water each day. While using thirst as a guide to how much water you need is an obvious way to ensure your daily needs are met, it’s important to realize that by the time your thirst mechanism kicks in, you’re actually already in the early stages of dehydration.

So, don’t ignore the initial sensations of thirst. Hunger, and sugar cravings in particular, can also be a sign that your body is crying for water. Other common telltale signs of dehydration include:5,6

Fatigue and/or dizziness

Mood swings

Foggy thinking and poor concentration

Chills

Muscle cramps

Back or joint ache

Dull, dry skin and/or pronounced wrinkles

Constipation

Infrequent urination; dark, concentrated urine

Headache

Using the color of your urine is one of the best ways to track your individual hydration status from day to day.7 Concentrated, dark-colored urine is a sign that your kidneys are retaining fluids to maintain your bodily functions, and is a good indication that you need more water.

Ideally, drink enough water to turn your urine a light-colored yellow. Just be aware that vitamin B2-containing supplements will turn your urine a bright, almost fluorescent yellow, making it more difficult to judge your water needs by the color of your urine.

Frequency of urination can also be used to judge your water intake. A healthy person urinates on average about seven or eight times a day. If your urine is scant or if you haven’t urinated in several hours, that too is an indication that you’re not drinking enough.

2. Eat More Fiber

Eating a high-fiber diet is a classic recommendation for maintaining regularity and lowering your risk of hemorrhoids. There are two main types of dietary fiber: soluble and insoluble. Ideally, you need both on a regular basis.

Digestive-resistant starches — found in chilled, cooked potatoes,8 seeds, tapioca starch and unripe tropical fruits such as banana, papaya and mango — can be considered a third type of fiber, differentiated from insoluble fiber by the fact that many of their benefits result from the fermentation process that occurs as they move through your large intestine.9

Like insoluble fiber, digestive-resistant starch is not broken down as it travels through your digestive tract and therefore adds bulk to your stool. They’re also powerful prebiotics. By slowly fermenting in your large intestine, they feed gut bacteria that support optimal health.

Soluble fiber, found in cucumbers, blueberries, beans and nuts for example, dissolves into a gel-like texture that slows digestion and helps feed beneficial bacteria. Insoluble fiber, found in dark green leafy vegetables, green beans, celery and carrots, does not dissolve and stays basically intact as it moves through your colon.

By adding bulk to your stool, insoluble fiber helps move food through your digestive tract faster for healthy elimination. Sometimes referred to as roughage, insoluble fiber also helps clean your colon and remove food particles that, if stuck to the walls of your colon, may cause bloating, pain and constipation.

The Academy of Nutrition and Dietetics suggests daily targets for women and men at 25 and 38 grams of fiber respectively,10 while the U.S. Department of Agriculture recommends getting 14 grams of fiber per 1,000 calories consumed. I believe both of these may be insufficient for optimal health.

My recommendation for daily fiber intake is 25 to 50 grams per 1,000 calories consumed. When adding more fiber to your diet, do it gradually, and be sure to drink plenty of water along with it. Without sufficient amounts of water, the fiber will not pass smoothly through your system, and may actually worsen constipation instead.

3. Eat These Top Four Foods for Regularity

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While whole foods in general will help optimize your gut health, and many different kinds of leafy greens, root vegetables, fruits, berries, seeds11 and mushrooms12 will provide healthy fiber, some foods are better for preventing and treating constipation than others. Four top contenders, shown to have a beneficial impact on chronic constipation are:

• Fermented vegetables — I strongly recommend incorporating fermented foods to help “reseed” your gut with beneficial bacteria that will help you regain and maintain bowel regularity. The video above includes a short demonstration of how to make your own fermented foods at home.

• Organic nonpasteurized kefir — In one 2014 study,13 patients with functional constipation who consumed 500 milliliters of probiotic kefir daily for four weeks significantly improved their symptoms, increasing stool frequency and consistency, and reducing straining and the need for laxatives. According to the authors, the results “suggest that kefir improves bowel satisfaction scores and accelerates colonic transit.”

• Artichoke — Very long-chained inulin extracted from globe artichoke has been shown to improve intestinal microbiota by having a prebiotic effect.14 In another study,15 daily supplementation with 15 grams of inulin from chicory improved constipation and quality of life in elderly people with constipation.

• Kiwi — According to a 2013 study,16 “Clinical studies in a range of adult populations consistently indicate that kiwifruit are a highly effective dietary option to promote laxation. This, together with emerging evidence for the putative effects of kiwifruit in beneficially promoting gastric emptying … suggests that kiwifruit are physiologically active throughout the gastrointestinal tract.”

4. Try These Top Five Supplements if You’re Constipated

Certain supplements can also help improve your regularity, whether you’re struggling with constipation or diarrhea. Among them:

• Organic psyllium17 — Taking organic psyllium three times a day could add as much as 18 grams of fiber (soluble and insoluble) to your diet. Ideally, you’ll want to get around 50 grams of fiber per 1,000 calories consumed, so you’ll want to use psyllium in addition to a veggie-rich diet.

A report18 funded by the Council for Responsible Nutrition (CRN) Foundation found that were U.S. adults over the age of 55 with heart disease to take psyllium dietary fiber on a daily basis, it could cut health costs by nearly $4.4 billion a year by reducing coronary heart disease-related medical events by 11.5 percent.

Just keep in mind that psyllium is a heavily sprayed crop, which means many sources are contaminated with pesticides, herbicides and fertilizers. For this reason, only use organic unsweetened psyllium husk.

• Magnesium — One of the most popular short-term natural supplements that is effective against constipation is magnesium.19 It both softens stool (by drawing water into your intestines) and relaxes your muscles, allowing for easier elimination and less straining.

Begin by taking 200 milligrams of oral magnesium citrate each day and gradually increase the amount until the consistency of your stool improves. (Magnesium comes in several forms including chelate, threonate, citrate and sulfate. Citrate is the form that has the most effect on your intestinal tract and helps produce loose stools.)

• Pancreatic enzymes — In one small pilot study,20 the pancreatic enzyme lipase was found to improve stool consistency and reduce bloating, cramping and urgency in patients struggling with diarrhea predominant irritable bowel syndrome (IBS).

• Probiotics — A systematic review and meta-analysis21 published in 2014 concluded that probiotics help improve “whole gut transit time, stool frequency and stool consistency” in patients with functional constipation. B. lactis was found to be particularly helpful in this regard.

• Sporebiotics — Spore-based probiotics are part of a group of derivatives of the microbe called bacillus. Sporebiotics do not contain any live bacillus strains, only its spores — the protective shell around the DNA and the working mechanism of that DNA — which makes them particularly beneficial when you have to take antibiotics, as the spores are not affected by these drugs.

In one recent study,22 otherwise healthy people who struggled with loose stools who took Bacillus subtilis C-3102 daily for eight weeks saw significant improvement. The consistency of stool “approached the normal state” after the first four weeks.

5. Squatting Enhances Elimination

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Sitting on your toilet may be comfortable, but placement of your knees and upper legs at 90 degrees to your abdomen actually pinches off your anal canal and makes having a bowel movement more difficult.

On the other hand, when you squat, your knees are brought closer to your abdomen, which changes the relationship of your rectum and sphincter, positioning your organs and muscles in a way that relaxes your rectum. This maximizes the efficiency of your evacuation.

Reference: Tagart REB. The Anal Canal and Rectum: Their Varying Relationship and Its Effect on Anal Continence, Diseases of the Colon and Rectum 1966: 9, 449-452.

When you’re in a squatting position, muscles around your rectum and pubic bones are allowed to relax, thereby encouraging complete emptying of your rectum and cecum without straining. It also reduces the potential for stagnation of stool in your lower intestines and subsequent accumulation of toxins that impact the growth of your gut microbiome.

While squatting without support can be challenging if you’re not used to it, using an inexpensive foot stool can help you achieve the proper body position while keeping you stable.

In one study,23,24,25 discussed in the short video above, 71 percent of patients who used a toilet foot stool reported their bowel movements were faster, and 90 percent experienced less straining. After the study was completed, two-thirds of the participants said they’d continue using the foot stool.

6. Consider Installing a Bidet

Last but not least, consider installing a bidet in your bathroom. While many Americans are leery of the bidet at first, once you’ve tried one, you’re likely to never want to be without it. For those who aren’t familiar with how they work, a bidet looks similar to a toilet but it is designed to help you freshen up after toilet use.

Most modern bidets have one or more jets that spray water, allowing you to straddle the device for a cleansing far superior to toilet paper. Today, there are also easy-to-use bidet seats that you can put atop a regular toilet, and bidet toilets, which are like a toilet and a bidet in one (a wand under the seat sprays water).

A simple bidet attachment can be bought for $50.26 Aside from improving your health and hygiene, which is priceless, this kind of attachment will pay for itself in a year or less in toilet paper alone.

As noted by bidet.org,27 “If you are constipated the water from the bidet can relax and stimulate your sphincter muscles, making it easier to have a bowel movement and requiring less straining and pushing. This can prevent hemorrhoids, anal fissures and even rectal prolapse.”

Many of these issues are quite painful. By thoroughly cleansing the area with warm water and then gently patting it dry with a clean towel, you may minimize your risk for infection, and avoid the pain of wiping with toilet tissue. A bidet may also minimize pain and discomfort associated with anal fistulas, anal itching, ulcerative colitis, Crohn’s disease and IBS.

from Articles http://articles.mercola.com/sites/articles/archive/2019/01/23/effective-way-to-improve-constipation.aspx source https://niapurenaturecom.tumblr.com/post/182237225976

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punalavaflow · 6 years

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Lava a hot topic for Puna council candidates

Puna sits on the most active rift zone of the world’s most active volcano.

And a river of lava runs through it.

Helping guide the district, where the Kilauea eruption has destroyed more than 700 homes, to recovery will be Hawaii County Council members for council districts 4 and 5, which both cover residents in the affected area. With two candidates running for each seat, both races will be decided in the Aug. 11 primary.

District 4

Running for District 4 (east Puna) is incumbent Eileen O’Hara and challenger Ashley Kierkiewicz.

Kierkiewicz, of Hawaiian Paradise Park, is a senior account executive with communications company Hastings &Pleadwell and a founder of Pu‘uhonua o Puna, which started a grassroots disaster relief center for evacuees. The group also is working on a transitional housing project.

She said that shows she can work with the private sector to get things done for the district.

“It’s about using government to expedite these processes and then get out of the way so government can continue focusing on its core function: maintaining its public spaces and the roads and public safety,” said Kierkiewicz, 32.

O’Hara also has been involved in the recovery effort through her office, which organized a lava insurance forum, and meetings with community groups to bridge the gap between residents and Civil Defense.

She said she has tried to make the county’s response less of a top-down approach.

Before joining the council two years ago, O’Hara, 66, was a recycling coordinator and planner for the county and was a state procurement officer. She was previously president of Hawaiian Shores Community Association and teaches economics online.

“I’m familiar with the players,” she said. “I’ve been working with them from the community side for years. I think it’s important because you have to have these relationships to move things forward.”

O’Hara was a proponent of the general excise tax increase the council recently passed, which she said is needed to fund much-needed improvements to the county’s bus system.

“For me, it was about creating a more diverse stream for our revenue,” she said.

Kierkiewicz said she also supports the tax increase, authorized by the state Legislature.

“This was a very unique opportunity that the (Legislature) was giving to all the counties,” she said. “I would have voted for it because we are cash strapped, and this was a way to get outsiders like tourists to be contributing to this tax base.”

Kierkiewicz said the tax is better than closing facilities or charging access fees for residents.

The tax surcharge expires Dec. 31, 2020. O’Hara said she would have liked it to be in place longer to allow county agencies, like Hele-On, to better plan for the future.

She said she would like to see some fees implemented for nonresidents at facilities like the Panaewa Rainforest Zoo.

As county officials look toward a land swap for displaced residents, O’Hara said they should avoid mistakes in the past when a land swap was tried after Kalapana was destroyed by lava. Lots were offered on state land nearby but few people have built.

“It took forever to get off the ground,” she said. “It was so little so late.”

O’Hara said infilling within existing subdivsions might be a better option. “On the other hand, our subdivisions have so many problems,” she said.

While it’s not known when the eruption will end, O’Hara suggested any condemnations by the county should be limited to properties “along the strip of new fissures” rather than entire subdivisions.

Kierkiewicz said it was premature to talk about condemnations.

“I feel we are going to have to have that conversation as a community before we make a decision about condemning the area,” she said.

Kierkiewicz said the county should look to “private-public partnerships” to help the evacuees find housing. She said she is “grassroots and community driven” and has the skills through her public relations work to help make that happen.

Kierkiewicz said she hasn’t decided yet if she will continue with Hastings &Pleadwell if elected. If she did, she said it would be part time and she would avoid working with clients that could present a conflict of interest.

Her past clients include Hu Honua Bioenergy. Hastings &Pleadwell also previously represented Puna Geothermal Venture.

“But I think to stay connected to the community and to be that person that also grinds it out with everyone else, that 9-5, that will help keep me grounded and provide me with a valuable perspective that I could bring to the table as a working mom,” Kierkiewicz said.

Kierkiewicz also is president of the Hilo Zonta Club and sits on the YWCA board of directors. She interned with late Sen. Daniel Akaka.

O’Hara faced criticism for a bill she introduced seeking to create a buffer zone on properties that have more than five roosters. She said she thought it was unfairly portrayed as an attempt to restrict agriculture.

“It was not about any attack on agriculture,” O’Hara said. “It was an attack on a form of raising roosters that doesn’t result in agricultural activity.”

She said the issue is improper zoning and she might consider addressing the issue again.

“We have the right to have agriculture,” O’Hara said. “I feel very strongly about that. To me, that bill was more about the zoning debacle that is Puna.”

District 5

With Councilwoman Jen Ruggles deciding not to seek re-election, the race for District 5 (west Puna) comes down to Ric Wirick and Matt Kanealii-Kleinfelder.

Wirick, 57, wants to cut county administration salaries by half and focus on promoting local agriculture. Salaries for administrators and council members are controlled by the county Salary Commission, which approved hefty raises this year. He thinks voters should be asked to change that.

“If we have to change the (county) charter, we will,” said Wirick, of Orchidland.

He said he wasn’t concerned about 50 percent pay cuts driving away talent or having administrators make less than subordinates.

“You are going to get people there who want to do the job,” Wirick said. “They’re not going in there for the money.”

Wirick, who moved to the island in 2005, said he would donate the recent council member raises that exceeded 30 percent to the Kohala Center if elected.

Kanealii-Kleinfelder, 36, is an electrical journeyman for ProVision Solar, and he and his wife own Liko Lehua, a cafe and catering service. He said that gives him a unique perspective as a worker and business owner.

“I’m just kind of your normal, average guy,” said Kanealli-Kleinfelder.

He moved to the island from California in 2001, after visiting several times while growing up.

Kanealii-Kleinfelder of Kurtistown said he was motivated to run to make sure the county is on the right track.

“I don’t think they have any bad intentions,” he said, regarding county leaders. “I just want to ensure that we are thinking about (our children) as we’re making decisions about land and coastal access and things that really affect people now.”

Kanealii-Kleinfelder talked about “unifying the district” so people are on the same page about issues such as connectivity between subdivisions. He said he doesn’t try to pretend he has the answers to everything.

“What it’s going to take is being a teammate and be a team player and working with the other (eight) council members to achieve what we all want to achieve, which is hopefully for the good of the island,” Kanealii-Kleinfelder said.

Wirick said he and his wife run Creative Awakenings, which does container gardens for businesses and residents. He said one of their clients is the Prince Kuhio Plaza. Both are former national park rangers when they lived on the mainland.

His main focus is “food sovereignty” and becoming less reliant on imports from the mainland.

Wirick said regulations make it harder to farm and cited prohibitions on dairies selling nonpasteurized milk as an example. He also wants to see processing plants for meat production.

“We should be able to feed ourselves,” Wirick said. “We shouldn’t have to do it kind of on the black market. We should do it more like the roadside stands.”

Wirick also has tried to make an issue out of his opponent’s use of his hyphenated last name, claiming that a Hawaiian surname gives him an unfair advantage.

Kanealii-Kleinfelder said that became his legal name after he was married.

District 5 includes parts of lower Puna to the west of Leilani Estates, the epicenter of the eruption. While residents who have lost their homes are in District 4, some District 5 residents are impacted by laze and other hazards.

Regarding people living in Lava Zone 1, Wirick said there “should be no knee-jerk reaction as to what happens next.”

He said a land swap, where evacuees give their lava-covered lot to the county or state in exchange for land elsewhere, could be “dangerous” because public land might be ceded land.

“Who owns title?” Wirick asked. “If it’s the Hawaiian kingdom, again you have to work that aspect out.”

Kanealii-Kleinfelder said talk of a long-term relocation plan taking 18 months seems optimistic.

“It takes four to six months to get a (photovoltaic) permit, so to do a 18-month turnaround for development of a community seems a bit much,” he said.

Kanealii-Kleinfelder said he prefers infill in existing subdivisions.

“I like infill because that’s immediate,” he said. “These people need immediate homes.”

Regarding the county budget, Kanealii-Kleinfelder said he wants to see where the county stands after receiving money from the general excise tax increase.

“I don’t want to lay anybody off,” he said. “I don’t want to lose jobs.”

Kanealii-Kleinfelder said he doesn’t think there’s much fat left in the budget to trim.

“We just got to get efficient,” he said.

Email Tom Callis at [email protected].

The post Lava a hot topic for Puna council candidates appeared first on Hawaii Tribune-Herald.

from Hawaii News – Hawaii Tribune-Herald https://ift.tt/2vggeLT

#Hawaii Tribune Herald

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sherristockman · 7 years

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Chinese Herb Shows Promise Against Tooth Decay Dr. Mercola By Dr. Mercola Your dental health is an important component of your physical health. While often ignored or overlooked, dental issues such as cavities and root canals can have a significant systemic influence, and the state of your soft tissues and teeth often offer a clear reflection of what's going on in the rest of your body. Tooth decay is often misconstrued as a “fluoride insufficiency,” but nothing could be further from the truth. The health of your teeth is largely dependent on your diet, which affects not only your gut microbiome but also your oral microbiome. Like your bones, your teeth also need certain nutrients to remain strong and healthy. Interestingly, Chinese researchers recently discovered that water extract of the herb Galla chinensis has potent anticaries effects, effectively inhibiting acid production caused by caries-associated bacteria and increasing teeth’s resistance to acid.1,2 The Anticaries Activity of Galla Chinensis Galla Chinensis3 (Wu Bei Zi, also known as Chinese gall or Chinese sumac) — one of hundreds of Chinese herbs tested by this research team — was found to have “strong potential to prevent dental caries due to its antibacterial capacity and tooth mineralization benefit.”4 The herb also has antiviral, anticancer, hepatoprotective, antidiarrheal and antioxidant activities. According to the authors, “Galla chinensis water extract has been demonstrated to inhibit dental caries by favorably shifting the demineralization/remineralization balance of enamel and inhibiting the biomass and acid formation of dental biofilm.” Unfortunately, it’s still far too early to start using the herb in dental applications, because the researchers have yet to identify the active ingredient responsible for these anticaries activities. As reported by ScienceBlog:5 “In the present study, several Galla chinensis extracts with different main ingredients were obtained and determined by liquid chromatography-mass spectrometry analysis. The antibacterial capacity was determined using the polymicrobial biofilms model, which can generate reproducible plaque-like biofilms that occur in vivo. The effect of inhibiting tooth demineralization was tested using an in vitro pH-cycling regime, which mimicked the periodic pH change in mouth. ‘Medium molecular weight gallotannins are the most active constituent in terms of caries prevention’ concluded Xuelian Huang, Ph.D., DDS, the lead author.” Dietary Guidelines for Strong, Healthy Teeth While Galla chinensis may someday be added to dental products as an aid against tooth decay, your best answer is already at hand. If you want to have healthy teeth, you must start from the inside out, and that means cleaning up your diet. Much of the dietary advice for oral health is founded on the findings of the late Dr. Weston A. Price,6 a Cleveland dentist who sought to determine what makes for good dental health by studying indigenous tribes who, he said, had “fine teeth” and few chronic health problems. While studying the oral health and diets of various native tribes, he noticed distinct similarities: The foods were natural, unprocessed and organic (and contained no sugar except for the occasional bit of honey or maple syrup) The people ate foods that grew in their native environment. In other words, they ate locally grown, seasonal foods Many of the cultures ate unpasteurized dairy products, and all of them ate fermented foods A significant portion of the food was eaten raw All of the cultures ate animal products, including animal fat, full-fat butter and organ meats When Price analyzed his findings, he found the native diets contained 10 times the amount of fat-soluble vitamins, and at least four times the amount of calcium, other minerals and water-soluble vitamins as that of Western diets at that time. Their diets were also rich in enzymes because they ate fermented and raw foods (enzymes help you to digest cooked foods). Importantly, the native diets also had at least 10 times more omega-3 fat than modern diets and far less omega-6 fats. Today, there’s ample evidence showing diets lacking in omega-3 fats while being heavy on omega-6s from vegetable oils (now found in most processed foods), are a recipe for disaster. Modern research supports Price’s early observations, showing that even moderate amounts of omega-3 fats may help ward off gum disease. In one study,7 researchers divided nearly 9,200 adults into three groups based on their omega-3 consumption. Dental exams showed those in the middle and upper third for consumption of the omega-3 fats DHA and EPA were 23 percent to 30 percent less likely to have gum disease. What About Fluoride? While fluoride is commonly touted as the best prophylactic and answer to caries-prone teeth, the evidence to support these claims is flimsy at best. Dental caries is caused by demineralization of your teeth (enamel and dentin) by the acids formed during the bacterial fermentation of dietary sugars. Demineralization is countered by the deposit of minerals from your saliva, or remineralization, which is a slow process, and fluoride is said to prevent dental caries by enhancing this mineralization. Alas, your teeth do not actually rely on fluoride for remineralization. In fact, fluoride serves no beneficial biological role in the human body at all. It does, however, cause harm. For example, evidence shows fluoride is an endocrine disruptor that can affect your bones, brain, thyroid gland, pineal gland and even your blood sugar levels. Importantly, it’s a known neurotoxin, shown to lower IQ in children. Research8 has also concluded that the protective shield fluoride forms on teeth is up to 100 times thinner than previously believed. It has long been believed that fluoride changes the main mineral in tooth enamel, hydroxyapatite, into a more decay-resistant material called fluorapatite. However, the researchers found that the fluorapatite layer formed in this way is only 6 nanometers thick — meaning it would take almost 10,000 such layers to span the width of a human hair. As noted by the authors, “ … [I]t has to be asked whether such narrow … layers really can act as protective layers for the enamel.” Considering the systemic toxicity of fluoride and its questionable effectiveness as an anticaries aid, I personally see no reason to use it. There are far safer and more effective ways to protect your teeth from cavities. Poor Diet Is the Primary Cause of Dental Decay By far, excess dietary sugar is the most significant factor in driving dental decay. Other primary causes of tooth decay cited in the medical literature include: Children going to bed with a bottle of sweetened drink in their mouth, or sucking at will from such a bottle during the day Poor dental hygiene and poor access to and use of dental health services, usually related to socioeconomic status Mineral deficiencies, like magnesium, which can weaken bones and teeth9 Vitamin K2 is crucial for bone mineralization and unless you consume grass fed organic animal products and nonpasteurized fermented foods on a regular basis, there is a good chance you might be deficient in this important nutrient More than 600 medications promote tooth decay by inhibiting saliva Research10 published in 2014 shows there is a robust log-linear relationship of dental caries to sugar intakes, meaning your risk of cavities increases the more sugar you eat — and this was found to be true despite regular use of fluoridated water and/or fluoridated toothpaste. According to this study, to minimize your risk of cavities, sugar should make up no more than 3 percent of your total energy intake (with 5 percent noted as a “pragmatic” or more realistic goal). In an interview with Medical Research, Aubrey Sheiham, Professor Emeritus of dental public health, University College London, explained that current approaches are really missing the boat when it comes to preventing cavities:11 “Current approaches to controlling dental caries are failing to prevent high levels of caries in adults in all countries and this relates to the current high level of sugar intake across the globe. Thus, for multiple reasons, including obesity and diabetes prevention, we need to adopt a new and radical policy of progressive sugar reduction. The progressive accumulation of dental caries, despite widespread use of fluoride, shows that sugars intakes should be <3 percent to minimize the disability and cost of dental caries in a population.” Foods That Fight Bad Breath Certain dietary choices can also contribute to or prevent a common side effect of poor oral health, namely bad breath (halitosis), caused by oral bacteria that produce foul-smelling sulfur compounds during protein breakdown. Clearly, if you struggle with bad breath, you need to address your overall diet and/or daily oral hygiene. That said, the following foods may also help fight bad breath:12 Cinnamon, thanks to the presence of antimicrobial cinnamic aldehyde, which helps prevent odor-causing bacteria Water. Dry mouth promotes microbial growth that can lead to bad breath. Making sure you’re well-hydrated by drinking more water can help stimulate saliva production Strawberries. Their high water content and vitamin C help deter odor-causing bacteria Green tea contains antioxidants that help deter and destroy odor-causing bacteria Parsley, apple and spinach — all three of which contain polyphenols that help break down foul-smelling sulfur compounds Coconut Oil Is Excellent for Oral Health Coconut oil is a powerful inhibitor of a large variety of pathogenic organisms, from viruses to bacteria to protozoa, largely due to its naturally high lauric acid content. Your body converts lauric acid into monolaurin, a monoglyceride that can destroy lipid-coated viruses — including herpes, influenza and measles — as well as gram-negative bacteria and protozoa. Researchers in Ireland found that coconut oil treated with enzymes (in a process similar to digestion) strongly inhibits the growth of most Streptococcus bacteria strains; microbes commonly found in your mouth can lead to plaque buildup, cavities and gum disease. This included Streptococcus mutans, the acid-producing bacterium identified as a major cause of tooth decay.13 While the product used in this study was a special enzyme-treated formulation, natural organic coconut oil can have similarly beneficial effects. Not only can you create your own toothpaste from coconut oil, baking soda and natural, unprocessed salt, you can also use coconut oil for oil pulling. Oil Pulling Explained Oil pulling14 is a practice dating back thousands of years, having its origins in Ayurvedic medicine. Basically, it involves rinsing your mouth with coconut oil, much like you would with a mouthwash. The oil is worked around your mouth by pushing, pulling and drawing it through your teeth for a period of 15 minutes. In the beginning, your cheeks and jaw may tire after just a few minutes, so you may need to work your way up to 15, but it’s well worth the effort. This process allows the oil to “pull out” bacteria, viruses, fungi and other debris from between your teeth and gums. When done, spit out the oil in the toilet or outdoors to avoid clogging your sink, and rinse your mouth with water. Do not swallow the oil. When done correctly, oil pulling has a significant cleansing, detoxifying and healing effect, not only for your mouth and sinuses but for the rest of your body as well. Anecdotally, oil pullers have reported relief from systemic health problems such as arthritis, diabetes and even heart disease. Scientifically, oil pulling has been shown to significantly reduce plaque formation and gingivitis (gum disease) with consistent use.15,16,17 According to Bruce Fife, naturopathic physician and expert in the healing effects of coconut, the cleansing effect of oil pulling can be understood with the following analogy:18 “It acts much like the oil you put in your car engine. The oil picks up dirt and grime. When you drain the oil, it pulls out the dirt and grime with it, leaving the engine relatively clean. Consequently, the engine runs smoother and lasts longer. Likewise, when we expel harmful substances from our bodies our health is improved and we run smoother and last longer.” On a side note, Manuka honey from New Zealand, which is well-known for its potent medicinal properties, has also been shown to be effective in reducing plaque.19 Researchers found Manuka honey worked as well as chemical mouthwash, and better than the cavity fighting sugar alcohol, xylitol. This is most likely due to the honey’s antibacterial properties. Clinical trials have shown that Manuka honey can effectively eradicate more than 250 clinical strains of bacteria, including antibiotic-resistant varieties. Take Control of Your Oral Health Download Interview Transcript Proper dental hygiene is important for optimal health, as discussed by Dr. Bill Osmunson in the interview above. When it comes to preventing cavities, drinking fluoridated water and brushing your teeth with fluoridated toothpaste are not the answer you’re looking for. The key is your diet, along with daily dental health care in the form of tooth brushing and flossing. You can learn more about proper brushing and flossing techniques by following the hyperlinks provided. Practicing twice daily brushing and flossing, along with regular cleanings by your biological dentist and hygienist, will ensure that your teeth and gums are as healthy as they can be. You may also try oil pulling to enhance your dental hygiene routine. Importantly, by avoiding sugars and processed foods and replacing them with fresh whole foods, healthy fats and fermented foods, you prevent the proliferation of the bacteria that cause tooth decay in the first place. To recap, here are some basic guidelines for optimizing your dental health, safely and naturally: Avoid fluoridated water and fluoridated toothpaste Minimize your sugar and grain consumption and avoid processed foods. To really minimize your risk of cavities, limit dietary sugars to 3 percent of your total energy intake or less Increase consumption of fresh vegetables, fermented foods and high-quality animal-based omega-3 fats Practice good daily oral hygiene and get regular cleanings from a mercury-free dentist Consider oil pulling with coconut oil, which is a powerful inhibitor of a large variety of pathogenic organisms

#VitalityPath

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