| How to Eat Clean for Life Posted: 12 Jan 2017 04:00 PM PST As the size of waistlines grow across the globe and the rate of disease increases, many people are seeing the benefits of eating healthy.[1] Having a clean diet can help you maintain a healthy weight and protect against medical conditions such as heart disease or cancer.[2] If you didn't grow up eating a clean diet, which consists of "real" or natural and whole foods that are minimally processed, it's not too late to change your habits.[3] By reflecting on your eating patterns, replacing "un-clean" habits, and maintaining them throughout your life, you can reap the many benefits of consuming a clean diet for life.[4] EditReflecting on Your Eating Habits - Learn about the concept of clean eating. Clean eating sounds like a fairly simple concept, but it entails some specific conditions about how food is processed. Learning about these conditions can help you to change your diet and eat clean for life.
- By definition, clean eating involves consuming foods in their most natural state.[5]
- Changing the natural form of the food is also considered processing food, even if it is minimal. For example, steaming broccoli or mashing apples into applesauce would be a form of processing food.[6]
- Evaluate your eating habits. You won't be able to eat clean unless you have an idea of your current dining patterns. Evaluating how you eat will help you identify good and bad habits as well as foods or behaviors that trigger unhealthy behaviors.[7]
- The best way to evaluate your eating habits is to keep a food diary for two to four weeks. Write down everything you eat for this time, including snacks or foods you eat in passing. You might want to note how processed or refined your foods are (e.g. store-bought white bread instead of homemade wholegrain).
- It's a good idea to make a note of how you're feeling each day. Write down how you feel before and after meals, which can help you identify triggers for unhealthy habits more easily.
- Note what is clean in your diet from your diary. For example, "I eat a lot of healthy salads," or "I consume a large number of industrially processed foods."
- Highlight what whole and real foods that consume. This will serve you can keep these habits as you move forward. Recognizing your successes can help encourage you to eat healthy.
- Identify your unclean habits and how you can change them. After two weeks, you should be able to identify unclean foods and if there are any specific triggers for your eating them. Figure out how you can change these habits with elimination or substitution.[8]
- See if there is anything that is causing you to eat unclean. Do you go out for happy hour and eat bar food instead of a proper dinner? Do you eat more processed foods when you're stressed or tired?[9]
- Make a plan to switch your diet so it's cleaner healthier for life. Once you've identified your eating habits, create a plan to continue your healthy patterns and replace unclean behaviors. Consider making a lifestyle plan that includes clean eating, exercise, and time to rest and relax.
 - As you develop your plan, incorporate your clean habits from the food diary. You could create a plan around three solid, clean meals and two wholesome snacks a day.[10]
- Your plan should include meals that meet all of your nutritional needs to sustain your health and well-being. For example, you need to make sure you're getting enough protein, vitamins, and fiber through foods such as lean meats or nuts, and fruits and vegetables.[11] Aim to eat food that are either processed minimally or that require little cooking or changing their form.
- Make sure to allot time for physical activity, such as walking or jogging, for at least thirty minutes a day. You'll also want to make sure to include time for rest and relaxation, such as reading a book. These will help reinforce your clean eating habits and contribute to your overall well-being.[12]
- Be aware places or situations where you are more likely to "sin," such as walking past candy dishes, donut packages at work, or simply just feeling bored. Actively try to avoid eating during these situations or divert yourself if that's easier. Keep clean snacks such as apples or cut vegetables at your desk to help avoid derailing your clean habits.
- Consider allowing yourself one day to cheat and eat foods that aren't a part of your clean plan. One day of conscious cheating may keep you from bad behaviors on other days.[13]
- Talk to a doctor or dietician about your eating habits. If you're unsure of how to eat more cleanly life, consider talking to your doctor or a registered dietician about how to replace processed foods with natural choices. They can often help you identify problem areas and develop the most reasonable eating plan for your lifestyle.
- Your doctor or local hospital can suggest a registered dietician or you can find one yourself using the Academy of Nutrition and Dietetics online search tool at http://www.eatright.org/find-an-expert.
- If you don't want to consult a doctor or dietician, there are many quality resources on the Internet that can help you develop the best eating plan for yourself.
EditSwitching to a Clean Diet - Be aware of proper nutrition. Informing yourself about the basics of proper nutrition can help you understand what your body needs to be healthy for life. It will also help you identify the best clean foods for your eating plan.
 - You will get proper nutrition if you incorporate clean foods from the five food groups every day. The five food groups are: fruits, vegetables, grains, proteins, and dairy.[14]
- You need 1-1.5 cups of fruit per day. You can get this from eating whole fruits such as raspberries, blueberries, or strawberries, or from drinking 100% fruit juice.[15] Make sure to vary the fruits you choose so that you get a range of nutrients and don't process them in any way. For example, eating a cup of pure berries is much cleaner than eating berries on top of a cake.
- You need 2.5-3 cups of vegetables per day. You can get this from eating whole vegetables such as broccoli, carrots, or peppers, or from drinking 100% vegetable juice.[16] Make sure to vary the vegetables you choose so that you get a range of nutrients.
- Fruits and vegetables are easily incorporated into a variety of dishes including soups and stews, stir fry, or even something as simple as a cup of Greek yogurt with fresh fruit for a dessert.
- You need between 5-8 ounces of grains per day, of which ½ should be whole grains. You can get grains and whole grains from foods such as brown rice, whole wheat pasta or bread, oatmeal, or cereal.[17] Remember to keep these foods as minimally processed as possible. For example, brown rice and whole wheat bread are far less processed than white rice or bread because the germ hasn't been separated from the rest of the grain.[18]
- You need 5-6.5 ounces of protein per day.[19] You can get protein from lean meats including beef, pork, or poultry; cooked beans; eggs; peanut butter; or nuts and seeds.[20]
- You need 2-3 cups, or 12 oz., of dairy per day.[21] You can get dairy from cheese, yogurt, milk, soymilk, or even ice cream.[22]
- Avoid excessive amounts of sodium in your diet, which is prevalent in mass-processed foods.
- Clean out your kitchen. Look around your kitchen and remove unclean and unnatural items. This will help reinforce your clean eating habits. Half the battle here is removing tempting junk foods from your environment. Your home should be a safe zone full of healthy options.
- You don't have to throw away every item from your kitchen. Get rid of junk and overly processed food including chips, cookies, candy, and cakes, or pre-made or frozen meals.[23]
- Consider donating any unused foods to a local food pantry.
- (Re)stock your kitchen. Once you've had a chance to remove unclean foods from your kitchen, restock it with healthy and clean options. Having nutrient-rich and clean options on hand will help reinforce healthy eating habits and help you avoid unhealthy patterns.
- You may find that keeping clean foods requires you to food shop more often. If this isn't feasible, consider options such as frozen fruits and vegetables, which are as healthy as fresh food and minimally processed. These can easily be incorporated into any dish such as a stir fry or Greek yogurt.[24]
- Make sure to stock non-perishable whole grains such as whole wheat pasta, oatmeal, brown rice, so you can make easy, go-to meals in a pinch.[25]
- Purchase dairy products such as yogurt, milk, or cheese to ensure you get protein and calcium.[26]
- Buy protein rich foods such as beans, nuts, and fresh meat.[27]
- Stock healthy oils such as olive, walnut, and sesame instead of butter or margarine.[28]
- Keep a variety of herbs and spices on hand to jazz up any meal and offer different flavors depending on what foods you crave.
- Make changes to your diet gradually. While you may be excited to completely overhaul what you're eating, it's important to gradually make changes to your overall diet. This will help you stick to eating clean for life.
- Aim to eat clean at every meal, but you can slowly replace processed foods. For example, if you eat white rice with every meal, switch to brown rice and then gradually add more vegetables and less rice.
- Remember to allow yourself to cheat occasionally so that you stay on track.[29]
EditMaintaining Your Diet and Health - Plan meals as often as possible. Planning your meals in advance will help you to avoid regressing towards unclean habits. It will also help ensure that you're getting plenty of nutrients and may even save you money.[30]
- For example, plan your breakfasts to help start off your day on the right foot. If you don't have lunch meetings, packing a clean and unprocessed lunch can help you avoid buying unhealthy fast foods. If you do have a lunch meeting, order the least processed and most natural food on the menu. Salads are a good and clean choice.
- Allow yourself cheat days. No person is perfect and sometimes you crave unhealthy foods. Allow yourself occasional cheat days to enjoy junk food or foods you wouldn't normally eat on your plan.[31]
- There is increasing evidence that allowing yourself to cheat occasionally and consciously will help you maintain your diet in the long run because you're not denying yourself anything.[32]
- You may even find you don't unclean foods as often when you're eating a clean diet.
- Never berate yourself or let mistakes or cheat days derail your overall healthy habits. Setbacks are normal.[33]
- Eat clean at restaurants. Eating out can cause a major setback for many people's otherwise clean diets because of processed, high fat and calorie dishes. Consciously avoiding certain foods and making good choices at restaurants can help you reinforce your good eating habits.
- Avoid unclean pitfalls like breadbaskets, fried foods, or dishes in heavy sauces such as fettuccine alfredo.
- Salads or steamed vegetables and steaks are good choices of minimally processed, clean foods.
- Avoid buffets, which are often filled with unhealthy and processed food choices and can encourage you to overeat.[34]
- Have whole fruits for dessert, which are healthy and clean.[35]
- Consult with your physician before beginning a new nutrition and exercise plan.
EditSources and Citations
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| How to Overcome Depression Posted: 12 Jan 2017 08:00 AM PST Suffering from depression means more than just dealing with a bad week or even a bad month. Depression is a weakening condition that can make it impossible for you to enjoy your daily existence. If you are plagued with feelings of overwhelming sadness, loneliness, worthlessness, and cannot imagine that things will get any better, then you may be suffering from depression. If you want to know how to overcome your depression and enjoy your life again, follow these steps. EditUnderstanding Your Depression - Consult with a doctor. Only after a thorough evaluation with a psychiatrist or psychologist can you be diagnosed with depression. Many illnesses and medications may contribute to depressive feelings. Therefore, your doctor will administer a variety of tests, conduct a physical examination, and an interview to get to the bottom of your symptoms.[1]
- Recognize that you're suffering from depression. To overcome your depression, you have to first determine if what you're feeling are the symptoms of depression. Though depression is different for every person, there are a few signs that are hallmarks of the illness. You may have depression, if:[2][3]
- You feel worthless, helpless, or guilty without knowing why.
- You're feeling hopeless about most aspects of your life and can't imagine that anything will improve for you.
- You feel a decrease in your energy levels and are tired no matter what you do.
- You feel restless at night and have trouble sleeping and/or waking up in the morning.
- You've stopped feeling pleasure doing the activities that used to make you happy, such as spending time with friends, pursuing your hobbies, or being intimate.
- There has been a dramatic change in your sleeping habits, such as insomnia, early-morning wakefulness, or excessive sleeping.
- You have lost your appetite or are overeating, but cannot stop.
- It is much easier for you to be alone than to put the effort into interacting with others.
- You constantly feel irritable for no reason.
- You have had thoughts of suicide. If you are thinking suicidal thoughts, seek help immediately.
- Learn about the possible causes of depression. Although doctors have not narrowed down one clear-cut reason people experience depression, they tend to see this disorder arise in people with common genetic, biological, psychological, and environmental factors. Your doctor might determine any of the following as being a cause of your depression:[4]
 - Addiction to drugs or alcohol. If you have a drug or alcohol addiction, then this may be a cause for your depression. A doctor can help you see if you have an addiction and can tell you the next steps.
- Genetic causes. If depression runs in your family, you are more likely to be depressed. You can discuss whether other people in your family have suffered from depression, even if they were never diagnosed; you can also talk to your parents or other family members to see if people in your family had depression without you knowing.[5]
- A hormonal imbalance. If you have a thyroid problem or other hormonal imbalance, it may be causing your depression.
- Another illness. A doctor can help you see if you're suffering from another illness that can cause or precede your depression, such as an anxiety disorder such as OCD, or even a psychotic disorder such as schizophrenia.[6]
- A side effect of a medication you are taking. If you're taking a medication for another problem, a doctor can tell you if depression is one of the side effects and may be able to switch you to an equally effective medication without this side effect.[7]
- A seasonal disturbance. Some people experience depression as a result of seasonal changes. For example, symptoms might last throughout the winter each year. This form of depression is referred to as seasonal affective disorder (SAD).[8]
- Search for a situational cause. Before your psychological evaluation, start thinking about some root causes of your depression that may be causing you pain in your everyday life. There's a good chance that specific situations happening in your life, and your reaction to these ordeals, may be contributing to your poor mood. Here are a few things that may be causing or worsening your depression:
 - Loss of a friend or loved one. It is normal to grieve after losing someone you care about. However, after a period of time, most people tend to feel better. If your grieving does not seem to lift after months, you may be experiencing depression.
- A failed or unfulfilling romantic relationship. If you are going through a devastating break-up, or are in a relationship that is causing you great pain, then it could be contributing to your depression.
- An unrewarding career. If you feel deeply unhappy, stifled, or even worthless in your current job or throughout your career, then your line of work may be a contributing factor to your depression.
- An undesirable environment. If you live with two screaming, unbearable roommates, or just feel deeply unhappy in your own home or neighborhood, then your environment may be contributing to your depression.
- Financial reasons. Worrying about making your next rent payment or where your next paycheck will come from can be a serious cause of depression if it's a continuing problem.
- "Baby blues." Many women often experience crying spells, anxiety, and mood swings after giving birth. This can be a severe form of baby blues called postpartum depression. Talk to your doctor if your symptoms resemble this condition.[9]
- Understand your treatment options. Your doctor will talk to you about possible treatments for your depression. Depending on the severity of your illness, you may require a combination of medication and psychotherapy. While medications can help relieve symptoms, it is still important for depressed persons to understand the disorder and develop healthier strategies for coping with it. Generally, milder forms of depression can be treated with psychotherapy and lifestyle changes.[10]
- Medications proven to be effective at treating depression include selective serotonin reuptake inhibitors (SSRIs), serotonin and norepinephrine reuptake inhibitors (SNRIs), atypical antipsychotics, tricyclic antidepressants, and monoamine oxidase inhibitors (MAOIs).[11]
- One of the most researched psychotherapy treatments for depression is cognitive-behavioral therapy (CBT). This form of treatment is directed at identifying and changing negative thought and behavior patterns that worsen depressive symptoms. Other therapies useful with depression are acceptance and commitment therapy (ACT), dialectical behavior therapy (DBT), psychodynamic therapy, and interpersonal therapy.[12]
- Another treatment option for severe forms of depression (or depression with psychosis) is a brain stimulation procedure called electroconvulsive therapy. This form of treatment is typically utilized if a patient does not respond to medication or psychotherapy.[13]
- Start a journal. Starting a journal can help you reflect on your depression and feelings and monitor your sensations throughout the day. Make a goal of writing in your journal at least once a day, preferably in the evenings, when you can wrap up whatever the day brought you. Writing in a journal can make you feel more in touch with your thoughts, less alone, and more aware of the things that make you happy or unhappy. [14]
- Writing in a journal will also help you focus and shut off your mind from all the stressful tasks around you.
EditImproving Your Life - Eliminate toxic or unhealthy relationships from your life. If they are causing you great pain, then it's time to stop making yourself feel worse. If you cannot eliminate a person, such as a family member, spend as little time with that person as possible.[15]
- If there is something in a relationship that is troubling you, have a serious conversation with the person. If you're feeling depressed because you're convinced your husband is cheating on you or that your best friend is stealing your money, then it's time to confront the person and work towards a solution.
- Maintain healthy relationships. Though you may wish to be alone and away from others, it is good for your mood to spend time with others. Rely on your network of friends and family members, as well as your significant other if you have one. Spend as much time as you can hanging out with people who make you feel positive about yourself and the world. Good friends will not only help you cope with your depression by talking about it, but they can make you feel more loved and supported.[16]
- If you have a friend or family member who is suffering from depression, talk to them about it and see what advice they can offer. Just talking to someone who is dealing with the same symptoms can make you feel much less alone.
- If you are in a relationship, make time for romance, or just spending solo time with your significant other. Enjoy yourself and your relationship by scheduling special time to spend with your partner as often as possible.
- Make more time for family. Your family should make you feel loved and supported, so try to spend as much time with them as you can. If your family is across the country, make time for phone calls as much as you can.
- Fill your schedule with events and activities you love.[17] Keeping a busy schedule will force you to stay active, focused, and thinking about the next thing on your plate. You can draw up a schedule for each day at the start of the week, or simply plan out each day the night before. Whichever method you choose, make a goal of sticking to it. Here are some things you should make time for:
- Positive and supportive friendships.
- Exercise.
- Hobbies and interests.
- Time to decompress, write in your journal, or meditate.
- Time to do something silly that makes you laugh.
- Outdoor activities. Don't spend all of your time indoors. Instead, go out into the sun, or do your normal homework or reading in a coffee shop so you feel less isolated.
- Find a new passion.[18] You may not like your current job, but maybe you are not in a position to change your career right now. Finding a new passion can help you feel like you have more of a purpose in life and can give you a reason to wake up in the morning. A passion can be anything you care deeply about, even if it is not something you are good at yet. Here are some great ways to find a new passion:
- Explore your artistic side. Sign up for a watercolor painting, ceramics, drawing, or pottery class.
- Express yourself through writing. Try writing some poetry, a short story, or even the first chapter of a novel.
- Find a new love for learning a foreign language.
- Discover a new sport. Take a class in karate, ballroom dancing, or yoga.
- Discover a new team sport, such as volleyball or soccer. You will find a new passion while making many friends.
- Discover your love for reading by starting a book club.
- Be more generous. Turn your life around after depression by being generous to the people you love and the people in your community. Being generous will help you to increase your self-worth and build greater connections with others around you.[19][20]
- Do a favor for a close friend. It does not have to be major — if your best friend is having a stressful week, you can offer to pick up her lunch or do her laundry. You will feel better for helping.
- Volunteer at your local library. Help adults and children discover the joy of reading.
- Volunteer at a center for senior citizens, youth, or the homeless, and see what a difference you can make.
- Volunteer in your community by helping clean up your local park. Just spending time in nature can help improve your mood.[21]
EditDeveloping Healthier Habits - Improve your sleeping habits. Improving your sleeping habits can be a drastic improvement for your mental health.[22] Work on finding a sleep schedule that works for you. Here are some things that you can do:
- Start going to bed and waking up at the same time every day and night. This will make you feel more well rested and will make it easier for you to fall asleep and wake up.[23]
- Start your day off on the right foot. Spring out of bed and drink a glass of water right away instead of hitting snooze five times before you roll out of bed.
- Develop an effective pre-sleep routine. Wind down in the hour before bed by shutting off your television, putting away your phone or tablet, avoiding loud noises, and reading in bed.
- Limit or eliminate caffeine from your diet, especially after noon. Caffeine will make it harder for you to fall asleep.
- Avoid taking naps that are longer than half an hour, unless you need them — they will only make you feel groggy and more tired.
- Exercise. Exercising for just thirty minutes a day will have a dramatic impact on your physical and mental health. Exercising can give you more energy and make you feel more motivated throughout the day.[24][25] Find an exercise plan that works for you and stick to it.
- Even taking a walk for just 20 minutes a day can help you get some exercise while you reflect.
- Find a gym or workout friend. This will make the experience more enjoyable.
- Set a goal when you work out. Maybe you can have a goal of training for a 5K, or learning how to do a tricky yoga pose.
- Improve your diet. Eating a healthy, balanced diet can also help you beat depression. Even if you're losing your appetite, you need to be determined to eat three meals a day. You don't need to try to lose weight or be incredibly healthy-conscious when you're dealing with your depression, but eating healthier food regularly will improve your mental and physical state.[26]
- Don't skip meals — especially not breakfast. Eating three meals a day will give you the energy you need to stay positive and focused.
- Add more fruits and vegetables into your diet. Substitute them for sugary snacks or unhealthy junk food.
- Make sure to eat a balance of fruits, vegetables, whole grains, and fish and lean protein every day.
- Let yourself splurge occasionally. You will feel better if you give in to your cravings sometimes.
- Think positively. Being a more positive thinker will help you look at your life and world in a way that fills you with hope instead of despair. To think more positively, you should learn how to recognize your negative thoughts and to fight them with stronger positive thoughts whenever you can. For a jump start on positive thinking, find at least five things to be grateful for and happy about every single day.[27]
- If you act more positively, you will think more positively. Make a point of talking about the positive things in your life and spending time doing things that make you feel good.
- If you spend more time praising the things that make you smile and less time thinking about the things that upset you or that you don't like, you will think more positive thoughts. Even telling yourself "Today will be a great day!" or " It's ok, I'm having an awesome day. You can't mess it up!" Can lighten your mood significantly. Always remember to smile, it can make you happier, even if you aren't happy.
- Improve your appearance. Neglecting personal hygiene is a common side effect of depression.[28] While you will not beat your depression by transforming your looks, if you take time to maintain your appearance and hygiene every day, you will feel better about yourself. Shower daily and brush your teeth and hair.
- Work on looking presentable when you face the world, no matter how awful you feel. This will improve your confidence and self-worth.
- If you think that being overweight is a cause of your depression, then setting a goal to improve this aspect of your appearance will improve your mood and outlook.
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| How to Care for a Tooth Filling Posted: 12 Jan 2017 12:00 AM PST Dental fillings help restore the form, function and aesthetics of damaged or decayed teeth. When you get a tooth filled, you need to take special care of it in the short and long terms. By properly caring for your oral health, you can minimize the risk of of further cavities and also prevent damage to your current fillings. EditCaring for a New Filling - Figure out how long it takes your filling to set. There are several types of dental fillings and each takes a different amount of time to set. Being aware of the setting time will give you a general time frame for which you should be especially careful not to inflict any damage on the filling.
- Gold, amalgam, and composite fillings take about 24-48 hours to set.[1]
- Ceramic fillings set immediately with the help of a blue dental light.[2]
- Glass ionomers set within 3 hours of filling, but it may take 48 hours for them to feel hard.[3]
- Take pain medication if needed. You can take over the counter pain medication before the anesthetic wears off and continue this treatment until your sensitivity subsides. This will help with any swelling or pain you might experience.[4]
- Ask your dentist if you need to take pain medication to manage post-operative sensitivity. Follow the package or your dentist's instructions for taking pain relievers after a filling.[5]
- Sensitivity will generally improve within one week.[6]
- Avoid food and beverages until the anesthetic wears off. Your mouth will feel numb for a few hours after a filling because of the anaesthetic administered during the procedure. If you can, avoid eating or drinking until the anesthetic wears off so that you don't injure yourself.[7]
- If you do eat or drink, the numbness may make it difficult to gauge the temperature or you may end up biting the inside of your cheek, tongue or tip.[8]
- If you can't wait to eat or drink, try soft foods like yogurt or applesauce and simple beverages like water. Chew using the opposite side of your mouth than the filling to help ensure that you don't injure yourself or damage the filling.[9]
- Avoid very hot and very cold foods and beverages. Your teeth and the filling will likely be sensitive for a few days after the procedure. Avoid consuming food and beverages that are very hot or very cold to control sensitivity and pain, and also that might damage your filling.[10]
- Very hot or cold foods and beverages can disrupt the bond of fillings. Composite fillings are generally bonded to the tooth. The bonding process continues for at least 24 hours, so it's advisable to consume lukewarm foods/beverages during this time.
- Hot and cold temperatures make the filling material expand and contract, especially if they are metal. This alters the filling adaptability, shape, and strength of the material and may cause fractures or leaking.[11]
- Make sure to allow cooling time for hot foods like soup or baked dishes including lasagna as well as heated beverages such as coffee and tea before you consume them.
- Avoid hard, chewy, or sticky foods. Try to avoid foods that are hard, chewy, or sticky for a few days after a filling. Foods such as candies, granola bars, and raw vegetables can cause potential problems, including pulling out the filling.[12]
- Biting hard foods can fracture your filling or your tooth. Sticky foods can adhere filled tooth surfaces for a long time and make them more susceptible to cavities.
- Food stuck in between the teeth can weaken a filling and puts you at higher risk for more cavities. To avoid this, rinse your mouth out after every snack or meal and use fluoridated mouthwash after brushing and flossing.
- Chew on the opposite side of your mouth to the filling. When you finally eat, make sure to chew on the opposite side of your mouth to the filling for a day or two. This will help ensure that the filling sets properly and doesn't get damaged.[13]
- Check for high points on the filling. Because the dentist "fills" a tooth, it is possible that he adds too much material to the filling site. Check for a high point in the filling by gently biting down. Contact your dentist if you feel any high points to prevent fracturing your filling or causing post-operative pain.
- High points may prevent you from closing your mouth properly or biting correctly. They can also cause problems like pain, the inability to eat on the side of the mouth where the filling is, fracture of the filling, earache, and clicking in the temporomandibular joint.[14][15]
- Contact your dentist if you're having any issues. If you notice any issues with your teeth, mouth, or fillings, contact your dentist. This will help ensure that there aren't underlying issues and may prevent further damage to your teeth.
- Watch for the following symptoms and contact your dentist if you experience any of them:
- Sensitivity in the restored tooth[16]
- Cracks in the filling[17]
- Missing or chipped off fillings[18]
- Discolored teeth or fillings[19]
- If you notice the filling is shaky and seepage is occurring at the margins when you drink something.[20]
EditCaring for Your Fillings Every Day - Brush and floss every day, including after meals. Brushing and flossing every day and after meals can maintain the health of your teeth, fillings, and gums. A clean environment may help you avoid further fillings as well as unsightly stains.
- Make sure to brush and floss after meals if you can. If you have food stuck in your teeth, it promotes an environment that is rife for further cavities and can damage current fillings. If you don't have a toothbrush, chewing a piece of gum can help.[21]
- Coffee, tea, and wine can stain your filling and your teeth. If you drink any of these beverages, Try to brush your teeth afterward to prevent staining.
- Tobacco and smoking can also stain your fillings and teeth.
- Control your intake of sugary and acidic foods and beverages. Sugary and acidic foods and beverages may contribute to your need for fillings, and controlling your intake of them can lead to better oral health. Tooth decay can easily occur underneath an existing filling. Over time fillings will naturally breakdown and leak, so it's important to maintain a healthy diet and good hygiene to prevent decay from forming under existing fillings, too. Brushing your teeth after consuming these foods may help prevent you from needing further fillings.[22]
- If you can't brush, because for example you're at school, then rinse your mouth with water. Increase your water intake. Limit your snacking frequency, avoid sticky foods.
- Eat a healthy and well-balanced diet of lean protein, fruits and vegetables, and legumes can help with your overall well-being, including oral health.
- Even some healthy foods are acidic, including citrus fruits. Continue eating these, but limit how much you consume and consider brushing your teeth when you're done. Consider diluting juices with 50/50 water.
- Examples of sugary and acidic foods and beverages are soft drinks, sweets, candies, and wine. Sports drinks, energy drinks, and coffee with added sugar also count.
- Use fluoride gels. If you have multiple fillings, ask your dentist to prescribe you a fluoride gel or paste. Fluoride helps to protect your teeth from new cavities and can promote general oral health[23]
- Fluoride gel or paste also helps to strengthen your enamel, furthering the life of your fillings.
- Avoid mouthwashes and toothpastes that contain alcohol. Mouthwashes and toothpastes that contain alcohol can decrease the durability of fillings or even stain them. Use non-alcohol colored toothpaste or mouthwashes to avoid these problems.[24]
- You can find toothpastes and mouthwashes without alcohol at most grocery and drug stores or online retailers.
- Don't grind your teeth. If you have a bad habit of clenching and grinding your teeth at night, you may damage your fillings and teeth. If you're a tooth-grinder, ask your dentist about using a mouth guard.[25]
- Grinding wears your fillings and can cause sensitivity and damage including small chips and cracks.[26]
- Nail biting, opening bottles or holding objects with your teeth are also bad habits. Try to avoid them so that you don't damage your teeth or fillings.
- Get regular checkups and cleanings at your dentist's office. Regular checkups and cleanings are an integral part of maintaining oral health. See your dentist at least twice a year, or more often if you're having any issues with your teeth or fillings.[27]
- Visit your dentist regularly to help ensure your oral health.
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