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Back to School? Check out our Healthy Lunchbox Ideas

Back to School – Healthy Lunchbox Ideas

It’s that time of year again – long winter nights and busy early mornings. To make your transition back to school a bit easier, we’ve put together some ideas for some healthy lunchboxes for the kids.

Sandwiches – No school lunch box blog would be complete without mentioning the lunchbox staple – the sandwich. Sandwiches don’t have to be boring. Check out some the recipies below for some healthy meat free and even bread free options!

Bread-Free – So if your kids have a wheat allergy or you’d just rather not give them bread every lunchtime, you could check out some alternatives. For example, you could wrap up some filings in iceberg lettuce leaves or roll up some salad in a slice of meat offering an easy alternative to the bread sandwich.

Meat-Free – Most kids love a good ham sandwich but if you’d rather not give the kids meat everyday and find it hard to get them to eat anything else, check out this cheesey alternative or try this scrumptious Apple and Cheddar sandwich. The Happy Pear are also always good for meat free options.

Bento Box – Anybody who’s been to Yo Sushi with the kids will know how much they love it and Sushi is generally a healthy option! So why not turn the lunchbox into their very own Bento Box. You can buy Sushi in most supermarkets these days or you can make it yourself and make it as colourful as you like but beware – this one will take a bit more preparation! Check out some more Bento Box ideas.

Yoghurt – Yoghurt is a healthy way to have a slightly sweet treat after a savoury snack at lunchtime. As long as you go for a low sugar fruit based option and use a small treat sized yoghurt, with regular teeth cleaning, it should be perfectly safe for your child’s teeth.

Fruit – A piece of fruit is another way to give your child a small slightly sweet treat without harming their teeth. Keep in mind that fruit is high in sugar however so we would recommend as with everything, to have it in moderation. Too much fruit during the day is not necessarily good for you or your teeth!

Drink – Avoid fruit drinks and smoothies that can often be billed as healthy but tend to be high in sugar and bad for your teeth. Go for a small child’s size bottle of water if possible or a small carton of milk.

Sweet Treats – Thankfully most schools advise against bringing treats into the classroom with maybe an exception sometimes on a Friday. It’s no harm to put a small treat into the lunchbox once a week and it adds to the child’s excitement and enjoyment around eating.

Do’s and Dont’s of Teeth Whitening

Thinking about whitening your teeth? Check out our do’s and dont’s of teeth whitening first:

1) Do – Visit your Dentist First

At Dental Care Ireland, we would always recommend that the first step in deciding whether or not to whiten your teeth should be taken in consultation with your dentist. Our whitening kits are tried and tested and proven not to cause any harm to your teeth. Your dentist will need to examine your teeth for any other underlying issues prior to whitening.

So, find a good dentist, preferably registered with the Irish Dental Association and make an appointment for a teeth whitening consultation.

At the consultation, your dentist will examine your teeth and take x-rays to make sure the teeth are healthy and suitable for whitening. S/he will then take impressions of your teeth to make the teeth whitening trays for use with your home whitening kit.

2) Don’t – Whiten your teeth if you have an underlying reason for discolouration

On examination, your dentist might discover another source of the discolouration of your teeth other than the wear and tear of life. Conditions such as abscessed teeth, decay and plaque will not go away with whitening and need to be treated before you commence your whitening programme.

3) Do – take into account aesthetic considerations.

Not all teeth are suitable to be whitened. For example, whitening can accentuate a gummy smile or root exposure or perhaps your teeth are too sensitive or translucent. You and may be better off in these instances to consider other cosmetic options. Similarly, whitening will have no effect on white (tooth-coloured) fillings, porcelain crowns and veneers – they will remain the same shade. Your dentist will be able to advise you on the most suitable option for you and your teeth.

4) Don’t – undertake teeth whitening unless you’ve got time!

Whitening your teeth involves a bit of time investment. Basic low-level whitening treatments start at about 10 days and depending on the sensitivity of your teeth, it could take longer. Be prepared to dedicate an hour each evening to the couch and avoid food and drink that can stain the teeth such as coffee and red wine.

5) Do – Show off your New Teeth and Winning Smile!

Go out, take as many selfies as possible and flash that winning smile! You deserve it

* Note that not all teeth are susceptible to whitening and some teeth might be particularly sensitive to the procedure. We recommend you speak to your dentist before undergoing any dental treatment*

Dental Care Ireland is currently offering a whitening package for bridal parties. For more information on any aspect of teeth whitening, contact your local Dental Care Ireland practice.

Pregnancy and Your Teeth

Did you know that your gums are more prone to gum disease when you’re pregnant?

We’ve put some tips together for looking after your teeth while pregnant to help avoid gum disease and tooth decay.

Gum Disease

Due to the hormonal changes during pregnancy, gums can become more sensitive, which leads to increased inflammation and bleeding and risk of gum disease. We commonly refer to this as pregnancy gingivitis/gum disease. If left untreated, it can develop into full Periodontal Disease, which infects the bone and other tissue supporting the teeth.

It is important therefore to keep the teeth and gums as clean and healthy as possible, even more so during pregnancy. The best way is to continue to practice good oral hygiene techniques and maybe to give your teeth a good extra clean reaching in to the hard to reach areas. Keep a close eye on your gums and watch out for bleeding and swelling.

Morning Sickness

If you’re unlucky enough to develop morning sickness, then you may be keen to reach for the toothbrush after to freshen your breath. When you are sick, you expose your teeth to acid and by brushing your teeth straight away you are adding to the damage as the acid from your stomach will have softened the enamel on your teeth. Instead, rinse your mouth with water and an alcohol-free mouthwash.

Diet

You will have no-end of advice on what to eat and not to eat during pregnancy and for further information on these visit the HSE’s pages on pregnancy care.

The big food and drink offenders when it comes to your teeth are food and drinks high in sugar, alcohol and caffeine. We would recommend avoiding these whether pregnant or not!

Dental work during pregnancy

Most dentists will try to avoid doing anything other than basic dental work during pregnancy. It is safe to continue to visit your dentist and hygienist for a check up and routine dental work. However, if more serious work is necessary then make sure to plan it carefully to ensure you and your baby’s safety. Dental X Rays should be avoided while pregnant.

Most importantly Please make sure you tell your dentist you are pregnant.

Useful Links:

For information on your dental care options visit the HSE’s site.

For tips and advice on healthy eating, visit Safefood Ireland.

List of all Dental Care Ireland practices.

Dental Care Ireland Ashbourne Opening Offers

To celebrate the opening of our brand new practice on High Street Ashbourne, we are offering 10% off all dental treatments for the month of July.

We are also offering half price check-ups including scale and polish.

To book simply contact our Ashbourne practice.

Top 5 Teeth Offenders

We’ve all heard the discussions on sugar tax and childhood obesity. But what about the effects of sugar on our teeth?

Unfortunately sugar is the enemy of teeth as well and we need to limit the amount of sugary and acidic foods we take in for the sake of our general oral health and to prevent tooth decay.

To help you out, we’ve put together the following list of five sneaky teeth offenders to watch out for:

Mints
We’re all prone to popping a mint after a meal or in between meetings. However, mints contain high levels of sugar and should be avoided. If you’re regularly sucking or chomping on mints, you’re opening up your teeth to major sugar and acid attacks.

Sugary drinks
No big surprise here! We’re aware that fizzy drinks are bad for our teeth and don’t be fooled by the attraction of diet and sugar free options – the bubbles and acid are still wreaking havoc on your teeth. Our advice is to limit or completely reduce the sugary / fizzy drinks that you consume for the sake of your teeth if nothing else!

What you might not be as aware of is the harmful effects of seemingly ‘healthy’ drinks such as juices and smoothies on our teeth. These drinks are often very high in acid and sugar and expose people, particularly children, to the same risk of tooth decay. Our advice? Go for water every time!

Sports and energy drinks
Sports and high energy drinks often contain a huge amount of sugar. Sipping on a sports drink throughout your workout is going to expose your teeth to prolonged sugar and acid attacks, leading to decay.

Sticky, chewy sweets
We all know sweets contain high levels of sugar. The chewy, sticky sweets you get are particularly bad as they are likely to get stuck in gaps and hard to reach places on the teeth and cause decay.

Soft breads and pastries (starchy foods)
Your morning Danish pastry can lie in hiding, lurking in the depths of your teeth, causing damage and decay throughout the day. Some of these pastries are obviously high in sugar but others such as white bread can have hidden sugar which also causes decay when left in the teeth all day.

For tips on healthy eating and snacking visit Safe Food Ireland.

Illness & Disease

Gum Disease

Gum disease is an infection of the tissues surrounding the teeth. Infection leads to a red, swollen and tender area. This area often bleeds when the teeth are brushed or the tender area is touched.

Gum disease occurs when large amounts of bacteria stick together to form a sticky substance called dental plaque. Plaque is found where the gum and the teeth meet. It can cause extreme irritation which leads to a red, swollen and tender area.

As the area becomes more swollen the gums separate from the teeth leading to the development of a pocket where more dental plaque lives and eventually damages the gum and kills the bone around the tooth.

Approximately 80% of Irish people have got some degree of gum disease with the level worsening as we get older.

Halitosis

Halitosis, better known as bad breath, is a common reason why people attend their dentist. In about 90% of genuine halitosis cases, the origin of the odour is in the mouth itself. The most common location for mouth related halitosis is the tongue.

Not all who think they have halitosis have a genuine problem and there are a number of simple effective measures to combat bad breath:

Gently cleaning the tongue surface twice daily is the most effective way to keep bad breath in control. Eating a healthy breakfast with rough foods helps clean the very back of the tongue.
Chewing sugarless gum can help with the production of saliva, and thereby help to reduce bad breath. Maintaining proper oral hygiene, including daily tongue cleaning, brushing, flossing, and periodic visits to dentists and hygienists.

Mouth wash

Mouth wash will help to freshen breath and fight tooth decay but should never replace regular brushing and flossing.

Mouth, head and neck cancer

Mouth, head and neck cancer is the sixth most common cancer in men worldwide with over 400 cases diagnosed in Ireland each year. It is mainly diagnosed in men and primarily affects older people but more women and young people have been diagnosed in recent years. If caught early your chances of survival are greatly increased and regular visits to your dentist will assist this as a routine visit includes a check for any abnormalities.

Mouth, head and neck cancer can affect your lips, gums, cheeks, tongue, palate, tonsil, throat (oropharynx), salivary glands, sinuses, nose and voice box (larynx).

Some symptoms to be aware of are:

A sore or ulcer that doesn’t heal
White or red patches inside your mouth
Difficulty chewing or swallowing food
Numbness of the tongue or face
Loose teeth
These could be symptoms of other ailments but if they persist longer than three weeks always attend your doctor or dentist.

To reduce your risk between visits to your dentist:

Don’t smoke
Limit your intake of alcohol
Use a lip balm that contains sun block
Eat a healthy diet high in fruit and vegetables
Check your mouth regularly for changes, for example, when brushing your teeth
Visit your dentist regularly, even if you have no teeth and wear dentures

Diabetes and periodontal disease

Periodontal disease includes conditions known as gingivitis (inflammation of the gums) and periodontitis (destruction of the tissues which hold the teeth in place). People who have diabetes are more at risk as they tend to have high or fluctuating blood glucose levels. They may also have more difficulty fighting the germs which cause it.

Periodontal disease can cause an infection which destroys the bone supporting your teeth if it is not detected or treated. As the gum disease progresses, symptoms might include tooth loosening or moving, bad breath, or bleeding gums.

Common Conditions

You are not alone! As dentists, we are often asked about these conditions that affect your mouth. Don’t suffer in silence; speak to one of our dentists today to get your mouth back in full working order.

Bleeding gums

Do you have bleeding gums when you brush or floss? Bleeding gums is a sign of gum disease and inflammation. Gum disease can easily be prevented by ensuring optimum oral hygiene.

Gingivitis is the first stage of gum disease, which is caused by a build-up of plaque at the gum line. When plaque is allowed to gather beneath the gum, it releases inflammatory and destructive cells. This leads to swollen, bleeding gums and recession. In some people, it may progress to periodontitis.

Periodontitis is the loss of bone and tissues around the teeth. These tissues act as scaffolding which hold the teeth in place, and without which the teeth will start to become loose and ultimately be lost.

Factors that lead to and exacerbate bleeding gums and gum disease include:

Poor oral hygiene
Smoking
Genetics
Diet
Pregnancy
Medical conditions (diabetes, immune-compromised, medications)

The main factor is plaque build up, which starts the entire cycle and which can be prevented. Follow our guide on caring for your teeth to keep bleeding gums and gum disease at bay.

Mouth ulcers

1 in 5 people suffer from mouth ulcers, recurrent aphthous ulceration, intermittently throughout their life. The ulcers tend to appear towards the front of the mouth appearing on the inside of the lip, cheek or on the tongue. They can be very painful and when they occur on the tongue they can make eating and speaking difficult and uncomfortable. Sometimes ulcers can have no symptoms and go unnoticed.

Mouth ulcers can be brought on by a number of immune system factors including stress, illness, hormonal changes, and deficiencies in vitamin B12, iron and folic acid. Other factors that can cause ulcers are sharp edges on fillings or braces, ill-fitting dentures, injury from foods (hot or sharp), and chemical burns e.g. aspirin.

If you have an ulcer, it is important to keep your mouth as clean as possible. Avoid hot, spicy and sharp foods. Orabase gel can be applied to the ulcer to give relief and protection, this is an over the counter treatment that promotes healing.

Mouth ulcers should heal within 3 weeks. If not, you should seek professional advice from your dentist. Non-healing ulceration may be a sign of oral cancer or gastro-intestinal tract disease.

Cold sores

Cold sores are caused by a virus, herpes labialis, which remains in your system once infected and reactivates periodically.

There are a number of things that can trigger a cold sore, including:

Stress or exhaustion
Low immune system
Menstruation
Extreme weather
An injury to the mouth, surgical operation or dental treatment

Cold sores go through a cycle from a prodromal tingling or itching stage through visible blistering, open lesion, crusting and healing. Typically, the cold sore will heal in 2 weeks. During this time, try to keep your mouth as clean as possible. Avoid kissing, contact sports and any dental or beauty treatments.

As it is caused by a virus, cold sores can be treated with anti-viral creams such as Zovirax. This treatment only works in the prodromal tingling phase of the sore, so once it is visible it cannot be treated.

Sensitive teeth

Does the idea of a cold drink or ice cream send shivers down your spine? Sensitivity can affect one or more teeth and may be an early sign of a dental problem that could be prevented.

Tooth sensitivity is caused by:

Tooth wear
Gum recession
Poor oral hygiene
Recent white filling or teeth whitening
Clenching or grinding
Broken tooth
Defective filling
Tooth infection
Sinusitis

In many cases, teeth are sensitive as the outer protective enamel layer has worn away revealing the inner dentine layer. Dentine is soft and porous and transmits signals to the nerve inside the tooth. Dentine can be exposed in cases of tooth wear or gum recession. Sensitivity also increases with plaque build up on exposed areas, so excellent oral hygiene is important.

Minor sensitivity can be eased by using desensitising toothpaste such as Sensodyne or Colgate pro-relief. These pastes can also be used therapeutically by directly applying to the sensitive area and leaving in place for 10 minutes.

Ongoing sensitivity may be a sign of something more sinister that requires professional treatment. Teeth grinding or clenching should be managed with a protective night guard and jaw exercises to avoid damage to the teeth and joint. Tooth fracture or a defective filling will need to be restored. Tooth infection, with symptoms of ache after hot, will require root canal treatment. Sinusitis can disguise as tooth sensitivity in the upper molar teeth, and may require decongestants or antibiotics. If you have sensitivity that is ongoing or severe, please visit your dentist for an assessment.

Bad breath

Bad breath, halitosis, can be an embarrassing and sensitive topic, but as dentists we are experienced in helping our patients achieve fresh breath.

For most patients, the cause of bad breath is easy to remedy:

Dehydration
Poor oral hygiene
Smoking
Trapped food
Smelly food

Bad breath is primarily caused by a build up of odour-causing bacteria. Usually, with optimum oral hygiene, our saliva is able to keep this bacterial level low. If you are dehydrated, such as in the morning, the balance is shifted and your breath is likely to be bad. Remedy this by staying hydrated throughout the day and starting each morning with a glass of the fresh stuff.

Poor oral hygiene leads to an increase in plaque and odour-causing bacteria around the mouth. Follow our guide on caring for your teeth and gums to ensure you keep your mouth plaque free. Remember to brush your tongue, a prime suspect for breath-related plaque!

Smoking contributes to bad breath in a number of ways – the tobacco scent itself, creating a dry mouth, increasing bacteria and coating the tongue. Reduce your level of smoking and increase your oral hygiene to freshen your breath and reduce other smoking-related health risks.

Food particles that get trapped around your mouth can also decay and start to smell. Be sure to clean between your teeth each night to reduce bad breath and lower your risk of tooth decay.

Clinical dry mouth, xerostomia, is a condition caused by lack of saliva production either due to a problem with the gland itself or as a side effect from certain medications, such as anti-depressants. See our section on medical conditions for more information.

Top tips for fresh breath:

Take up good oral hygiene habits
Stay hydrated with water
Reduce or quit smoking
Eat healthily, include foods high in roughage
Chew sugar free gum or try xylitol mints
Use alcohol-free mouthwash after lunch for a mid-day freshen up
If you wear dentures or a removable brace, clean it twice per day
Visit your dentist and hygienist regularly

Cracked lips

Chapped or cracked lips, cheilitis, is an inflammation of the skin around or at the corners of the lips.

Causes of cracked lips include:

Licking, biting or rubbing habit
Sun damage
Nutritional deficiency (iron, vitamin B, folate)
Ill fitting dentures
Allergy to lipstick, lip balm or toothpaste

In most cases, chapped lips can be soothed with a protective barrier, such as Vaseline, so that they can heal. It is important to wear high SPF lip balm if outdoors for long periods of time.

If you notice that your lips are cracked for more than 2 weeks, visit your dentist for advice. You may require a cream containing an anti-fungal or anti-microbial. If sun related, you may require a biopsy to rule out other serious conditions such as skin cancer. If you are concerned about nutritional deficiency, visit your GP for assessment.

Jaw pain

As dentists, we have noticed an overwhelming increase in patients with jaw pain, tenderness, cracked teeth and migraine headaches. No doubt, with today’s economic and social pressures, stress levels are increasing and consequently more people are grinding and clenching (bruxism).

Teeth grinding and clenching at night-time can lead to jaw discomfort, tooth fracture, tooth wear, sensitivity, headaches and in severe cases can cause long-term damage to the jaw. In many cases you may not be aware that you are grinding, but a loved one might point it out, having heard noises in the night. Physical signs include soreness in the cheeks in the morning, shortening or fracture of the teeth, or indentations along your tongue and cheeks.

Speak to your dentist if you feel you are grinding or clenching. Treatment includes a custom night guard, jaw exercises, and incorporating stress-relief into your lifestyle.

Caring for Teeth & Gums

Optimum oral health starts at home with caring for teeth and gums. Keeping your mouth healthy is important for your overall health and wellbeing. Follow this simple advice to ensure that your smile is pristine clean!

Brushing

Brushing is the first step in your daily oral hygiene routine. Brush twice a day for two minutes, in the morning and at night, using fluoride toothpaste.

Choose a toothbrush that suits you – medium bristles for normal gums or soft bristles if you have recession. Electric brushes are great for those with stains or who need an extra helping hand.

Brush all of the surfaces of your teeth and don’t forget your tongue. Angle your brush at 45º to the gum, gently massage the gum by vibrating your brush in a circular motion, and then roll down the tooth to the edge. Focus on 2-3 teeth at a time. Brush the outside, inside, and biting surfaces of your teeth. Once you finish, spit your toothpaste but don’t rinse. This allows the active ingredients in your paste time to work on the surfaces of your teeth.

Make sure to change your toothbrush every three months.

Cleaning Between Your Teeth

The next critical step is to clean the surfaces between your teeth or interdentally. Here, plaque and food get trapped and can cause decay. To clean interdentally, you can choose from floss or tape and interdental brushes.

To floss, start by wrapping the floss or tape around your thumbs and index fingers. Gently guide the floss between the teeth and wrap it around the side of one tooth in a ‘C’ shape. Repeat this on the opposing tooth, gently following the contour of the tooth. Release and repeat around the mouth, using a clean piece of the floss each time.

To brush, choose a size that goes between the teeth with only a small resistance. If you need to push, it is too big and can damage the gum. Insert the brush from the outside, and once between the teeth, gently brush it along the contour of each tooth, slightly below the gum line. Rinse your brush between uses, either under the tap or in mouth rinse.

Diet and Lifestyle

A healthy nutritious diet and balanced lifestyle are important for your entire body, and also for your mouth. Sugar affects our teeth by leading to tooth decay. Acid leads to tooth wear. A tooth-friendly diet is possible by limiting high-sugar and high-acid foods, especially between meals. Swap biscuits, sweets and fizzy drinks for cheese, raw vegetables and water. Staying hydrated with water reduces bad breath and also helps to wash away food debris.

Maintaining a healthy lifestyle with exercise and not smoking is very important for optimising healing and warding off disease.

Keeping in Check

Regular visits to your dentist and hygienist will help keep your mouth healthy as well as highlight any potential issues early on. Visit your dentist every six months, or as prescribed, to keep your jaw, teeth, gums and restorations in their optimum condition. Professional dental cleaning every six months will reduce your risk of gum disease from plaque and tartar that remain in hard to reach areas.

How much sugar are you having?

Find out the effects of sugar on teeth from your favourite soft drinks… Your morning coffee purchase could contain up to 20 teaspoons of sugar. Make informed choices!