Health Tips A to Z

What it is Plaque and how to get rid of it.

Individuals  used to think that as you got older you naturally lost your teeth. We now know that’s not true. By following easy steps for keeping your teeth and gums -healthy plus seeing your dentist regularly-you can have your teeth for a lifetime.

Plaque –  What’s it?

Plaque is made up of invisible masses of harmful germs that live in the mouth and stick to the teeth.

•  Some types of plaque cause tooth decay.

•  Other kinds of plaque cause gum disease.

Red, puffy or bleeding gums can be the first signs of gum disease. If gum disease is not treated, the tissues holding the teeth in place are destroyed and the teeth are eventually lost.

Dental plaque is difficult to see unless it’s stained. You can stain plaque by chewing red “disclosing tablets,” found at grocery stores and drug stores, or by using a cotton swab to smear green food coloring on your teeth.  The red or green color left on the teeth will show you where there’s still plaque-and where you’ve to brush again to remove it. Stain and examine your teeth regularly to be sure you are removing all plaque. Ask your dentist or dental hygienist if your plaque removal techniques are o.k.

Floss

Be sure to use floss to remove germs and food particles between teeth. Rinse.

Holding floss.

Using floss between upper teeth.

Using floss between lower teeth.

NOTE. Ease the floss into place gently. Don’t snap it into place-this could harm your gums.

Brush Teeth

Be sure to use any tooth brushing method that is comfortable, but don’t scrub hard back and forth.

Small circular motions and short back and forth motions work well. Rinse.

To prevent decay, it’s what has on the toothbrush that counts. Be sure to use fluoride toothpaste. Fluoride is what protects teeth from decay.

Brush the tongue for a fresh feeling. Rinse again.

Remember –  Food residues, in particular sweets, provide nutrients for the germs that cause tooth decay, in addition to those that cause gum illness. That’s why it’s important to remove all food residues, in addition to plaque, from teeth. Remove plaque at least once a day-twice a day is better. If you brush and floss once daily, do it before going to bed.

Another way of removing plaque between teeth is to use a dental pick-a thin plastic or wooden stick. These picks can be purchased at drug stores and supermarkets.

Getting older does not equal poor health

Practice a healthy lifestyle.

Maintain a healthy weight and eat a balanced diet. This is an important part of staying healthy.  The treatment of some diseases include a balanced diet and achieving or maintaining a healthy weight. These include heart disease, stroke, cancer and diabetes.

•  Make sure to eat 5 servings of fruits or vegetables a day.

•  Be certain to eat a diet low in saturated fats and high in fiber and whole grains.

Be active.

Individuals  of all ages benefit from physical activity. Being active can help –  

•  Be certain to control your body weight

•  Be sure to keep your heart strong

•  improve your blood pressure

•  decrease your risk of stroke

•  keep your bones, muscles and joints healthy

•  relieve anxiety and depression

Your activity needn’t be strenuous for you to benefit.

Walking is a good form of exercise. Do not forget to begin slowly. Consult with your primary care provider before you begin any new physical activity.

The bottom line – Physical activity can help you feel better and enjoy life more.

Be certain to get regular check-ups and have regular screenings.

Cancer screenings often lead to early detection.

Cervical cancer screening ought to continue until you reach 65. If you are over the age of 65, discuss the need for continued screening with your women’s health provider.

Breast cancer screening may begin for women at age 40. If you’re over the age of 70, discuss the need for continued screening with your health provider.

Colorectal cancer screening ordinarily starts when you turn 50. Screening choices include –  

•  Fecal Occult Blood Testing (FOBT)

•  Sigmoidoscopy

•  FOBT and sigmoidoscopy in combination

•  Colonoscopy

If you are over the age of 80, discuss the need for continued screening with your main care provider.

Abdominal aortic aneurysm

When you are a man between the ages of 65 and 74 and have smoked more than 100 cigarettes in your life, you should be screened. Consult with your primary care provider about a one-time screening ultrasound.

Post menopausal osteoporosis

Women aged 60 at high risk and women older than 65 at normal risk ought to be screened for osteoporosis. Consult with your main care provider about bone-density screening.

Immunizations

Every year get your flu shot in the fall.

When you turn 65, get a pneumonia shot. (You could need a pneumonia shot earlier when you’ve certain chronic illnesses.)

Every 10 years get a Tetanus and Diphtheria immunization booster shot.

Stop tobacco use

Be sure to use of tobacco is the single most preventable cause of death in the United States. Be sure to use of tobacco increases the risk of heart illness and cancer. When you stop smoking, there are immediate health benefits.

Limit alcohol intake

Limit alcoholic beverages to no more than 1 drink a day for women and 2 drinks a day for men. One drink equals –  12 ounces of beer, 4 ounces of wine, 1. ounces of 80-proof alcohol or 1 ounce of 100-proof alcohol.

Be certain to keep a positive attitude and do things that make you happy.

Plan ahead – plan your meals for the week. Make a shopping list and stick to the list. Include the items you need for your menus and any low-calorie basics you need to restock in your kitchen.

Produce Section

Vegetables

o  Broccoli

o  Corn

o  Cauliflower

o  Squash

o  Green beans

o  Lettuce

o  Cucumber

o  Carrots or celery

o  Onions

o  Potatoes

o  Tomatoes

o  Green peppers

Fruit

o  Apples

o  Bananas

o  Oranges

o  Lemons /

o  Limes

o  Peaches

o  Pears

o  Grapes

o  Grapefruit

o  Apricots

o  Cherries

o  Melons

Breads, Muffins, and Rolls

o  Bread, bagels, or pita bread

o  English muffins

o  Yeast breads (whole wheat, rye,

o  pumpernickel or multi-grain)

o  Corn tortillas (not fried)

o  Low-fat flour tortillas

o  Rice crackers

Cereals

o  Plain cereal, dry or cooked

o  Grits

o  Oatmeal

Dairy Case

o  Fat-free (skim) or

o  low-fat (1%) milk

o  Low-fat or reduced

o  fat cottage cheese

o  Fat-free cottage

o  cheese

o  Low-fat or decreased

o  fat cheeses

o  Fat-free or low-fat

o  yogurt

o  Light or diet

o  margarine (tub,

o  squeeze, or spray)

o  Fat-free or lowered fat sour cream

o  Fat-free cream cheese

o  Eggs/egg substitute

o  Soft (tub) margarine

o  Mayonnaise, low-fat or fat-free

Meat / Poultry / Fish

o  White meat chicken and turkey (skin off)

o  Fish (not battered)

o  Beef, round or sirloin

o  Extra lean ground beef

o  Pork tenderloin

o  95 percent fat-free lunch low-fat deli meats

Rice, Noodles, Pasta

o  Rice (brown, white, etc.)

o  Pasta (noodles, spaghetti)

o  Bulgur, couscous, or kasha

o  Potato mixes (made without fat)

o  Polenta

Spices

o  Flavored vinegars

o  Salsa or picante sauce

o  Soy sauce (low-sodium)

o  Bouillon cubes/granules (low- sodium)