5 tips for Boosting Health and Avoiding Illness
We are surrounded by people, toxins, and germs in our environment. With the spreading Coronavirus, now more than ever it is important to keep our bodies strong, happy and healthy. Yes, we can wash our hands and limit our exposure to groups of people, but the truth is exposure to bacteria or viruses that can cause illness cannot be completely avoided. The good news is boosting our immune function is possible and in our control! A strong body and immune system help fight off threats all year long.
1.Get Good Sleep: Sleep is hugely important when it comes to immune function. When you are sleeping, your mind may be at rest, but your body is not. During sleep is when many of your detoxification and immune cells are hard at work. Making sure your sleep routine sets you up for sleep success is so important. Read more sleep hygiene tips here. Also, Mouth-taping is a safe way to improve your quality of sleep and promote nasal-breathing. Check out these Mouth-Tape Instructions.
2. Hydrate with Clean Water: Our bodies are composed mostly of water. When we have optimally hydrated our bodies function properly. Our blood flows easier allowing oxygen to be delivered to all of our organs, tissues, and cells. Our lymphatic system, which helps gather bacteria and toxins, can function optimally allowing a better immune and detoxification response. But it is important to know if the water you are drinking is helping or hurting your health. The water you drink should be free of harmful chemicals, contaminants and waste products that can harm. If you are interested in getting your water (bottled, tap or filtered) tested email, Dr. Chrissy Christian, at [email protected] and she will connect you with a free in-home test.
3. Be Diligent with Oral Care: The mouth is the entry point to our digestive and respiratory tracts. Infection and disease in our oral cavity affect our entire body. If our gums are inflamed or we have a cavity eating at our teeth, our body’s immune system is under stress. This extra stress can make it harder to fight off outside viruses and bacteria we may come in contact with. So it is important to prioritize getting our mouths to a healthy, balanced state to boost our overall well-being.
- Rinse/gargle with saltwater
- Use fluoride/xylitol tooth building products
- Stay on top of your dental care and don’t ignore issues that need attention.
4. Eat Whole Foods and Supplement when Needed: We are in control of what we put in our bodies and can choose healthy options if we know what they are. Eating whole foods and avoiding processed foods is the best way to fortify our bodies with the nutrients we need. Dr. Heather Stamm recommends soups, grass-fed meat, and lots of veggies. Check out her video here for tips and our Blog on with more recommendations for what to eat and what to avoid.
Probiotics- Our body is living with millions of bacteria, a good portion of this bacteria is in our gut (which starts in our mouth). If the bacteria is good bacteria and stays in balance with the bad, then our body functions optimally. If the bad bacteria begin to take over we get sick.
-Vit D3, A and K are important components in our adaptive and innate immune function. Sunlight can help with Vit D, but sometimes supplements are needed to balance all three. Here is a link to natural supplement source Dr. Chrissy recommends including many good probiotics and mineral support for your family. https://us.fullscript.com/welcome/drchrissy
5. Take time to Relax, Re-set and Rejuvenate. Acute stress creates a cascade of physiological events in our bodies that promote survival, but when stress becomes chronic it contributes to many health issues and disease processes. The presence of the stress hormone corticosteroid inhibits normal immune function by lowering the number of lymphocytes (white blood cell) that fights off infection (1)
Having healthy stress management strategies like practicing regular meditation, getting bodywork like massage and chiropractic, and doing yoga or exercise are some good ways to reconnect to your body and de-stress.
A quick tip to start today: Mindful Handwashing. Take a moment to re-set to the present moment every time you wash your hands. Take a breath, feel the temperature of the water, smell the scent of the soap and truly enjoy the ritual of cleaning your hands throughout your day. It will help keep you safe and healthy, body and mind!
We are here for you! Let us know how we can support you to be healthy and happy this year. Call 303-839-5109 to make an appointment.
All our best,
Dr. Chrissy Christian and Dr. Heather Stamm
Healthy Nutrition Choices for Your Mouth and Body
What we choose to eat makes a huge impact on our health, good or bad. The good news is, we are in control. Now we just have to know what to choose. Even with a degree in Nutrition, I get confused by all of the info on diet out there. I loved reading The Dental Diet by Australian functional dentist, Steven Lin. I feel it really explained the effect nutrition has on our mouth and the overall break down of our health.
Here are a couple of takeaways about diet and key nutrients to start implementing today for a healthy smile and body. Dr Lin’s book is based largely upon the research of Dr. Weston Price. He recommends ancestral eating, which includes consuming unrefined, unprocessed, whole foods that have been around for thousands of years.
- Wild meat (grass-fed, local, organic).
- Organ meats (especially beef liver).
- Fish and seafood (wild-caught).
- Chicken and eggs (pasture-raised).
- Lots of Fruits and vegetables (local, seasonal, organic).
- Nuts and seeds (organic, especially almonds, cashews, brazil nuts, and sunflower seeds).
- Traditional fats (butter, lard, tallow, olive oil, coconut oil, grass-fed and cold-pressed).
- Dairy (grass-fed, raw, full fat, organic).
- Bone broth (ideally homemade from grass-fed meat).
- Grains (organic and freshly ground.)
When we get to focus on what we can add to our diets sometimes we get less resistance from the little voice in our head. However, if you are ready to add healthy choices and remove sickly and inflammatory ones you can start with the list below.
Stop Eating these “modern foods”:
- Sugar in all processed forms (ie. corn syrup, high fructose corn syrup, agave, maltose, dextrose, fructose, rice syrup)
- Processed Grains (ie. all-purpose flour, graham flour, cornflour, and rice flour, as well as all foods made from them)
- Vegetable Oils and Refined Seed Oils (ie. corn, canola, sunflower, soybean, cottonseed oil, margarine)
- Processed dairy, corn, and soy.
He also discussed three key nutrients that can be taken in supplement form for consistency and potency to help keep our teeth and gums healthy and our immune system functioning optimally.
- Vitamin A: Retinol form, an animal source; Supports bone development through cell turnover and with vitamin D, activates growth and development of genes through the body.
- Vitamin D: Specifically, D3, an animal source; helps the body absorb calcium, the building block of the skeletal system, and activates thousands of genes that influence the body right down to cell growth and differentiation. It also plays a role in the innate and adaptive immune response.
- Vitamin K2: Also an animal source (Vitamin K2 MK-4); the bone development support factor for vitamins A and D that activate the proteins to direct calcium into the right places. It has also been shown to block pro-inflammatory mediators in the body. * MK-7 Vitamin K2 is sourced from fermented foods.
Making food and supplement choices that will support your body’s health and help prevent illness is an empowering decision to make for you and your family. The more I understand why I am making a change the more likely I am to stick with it. I highly recommend Dr. Lin’s book if you want to take a deeper dive into the research. We are here to support you any way we can. Also, I have found some great supplements that incorporate his recommendations. Click the link for recommendations and discounts from Dr. Chrissy’s site. https://us.fullscript.com/welcome/drchrissy
-Check out Dr. Stamm’s video Making Healthy Choices
All my best,
Dr. Heather Stamm
Mar 12th, 2020 7:34 am
Posted in Dental Hygiene, Dental Wellness, Family Dental Wellness, Healthy Living, Nutrition, Wellness | Comments Off on Make Healthy Choices for your Mouth and Body
Pregnancy can be the gateway to many dental problems in women including, gum disease and increased risk of tooth decay. For the record, pregnancy doesn’t automatically damage your teeth. If your body is deficient of calcium, her bones – not her teeth- will provide the needed calcium. However, increased hormones can affect your body’s initial response to plaque, and in return make you more susceptible to tooth decay and gum disease.
With proper oral hygiene at home and visiting your dentist regularly, you’re sure to keep your teeth healthy throughout pregnancy.
Dental disease can affect a developing baby
Research has linked gum disease and premature birth with low birth weight. Babies who are born prematurely may risk a range of health conditions including cerebral palsy and problems with eyesight and hearing. A simple visit to your dentist can also help to keep your baby safe and healthy while developing. Some dental insurance companies even recommend it.
Pre-pregnancy dental health
You are far less likely to experience tooth complications if you are already practicing good oral hygiene at home. If you plan to become pregnant be sure to schedule an appointment with your dental provider and treat any concerns your dentist may have.
Tell your dentist if you are pregnant
Pregnancy may affect your dental care. For example, the dentist may put off taking x-rays until after the birth of your baby. If dental x-rays are unavoidable, the dentist can take precautions to ensure your baby’s safety.
The hormones associated with pregnancy can make some women susceptible to gum problems including:
- gingivitis (gum inflammation) – this is more likely to occur during the second trimester. Symptoms include swelling of the gums and bleeding, particularly during brushing and when flossing between teeth
- Untreated periodontal disease – pregnancy may worsen this chronic gum infection, which is caused by untreated gingivitis and can lead to tooth loss
During pregnancy, the gum problems that occur are not due to increased plaque, but a worse response to plaque as a result of increased hormone levels.
Tell your dentist about any gum problems that you might have. Switch to a softer toothbrush and brush your teeth regularly, at least twice every day. Use toothpaste that like Clinpro that contains fluoride.
Vomiting can damage teeth
Pregnancy hormones soften the ring of muscle that keeps food inside the stomach. Gastric reflux or the vomiting associated with morning sickness can coat your teeth with strong stomach acids. Repeated reflux and vomiting can damage tooth enamel and increase the risk of decay and erosion. To prevent this:
- Avoid brushing your teeth immediately after vomiting. Your teeth are sensitive directly after from the trauma of the acids, wait a bit to brush your teeth, this will help to prevent scratching of the enamel. Wait about 30-45 minutes before brushing.
- Rinse your mouth thoroughly with plain tap water.
- Follow up with a non-alcohol mouthwash that contains fluoride.
- If you wear a retainer or night guard, sleep with fluoride toothpaste inside of your appliance.
Oct 16th, 2019 7:48 am
Posted in Blog, Children's Dentistry, Chiropractic for Pregnancy, Dental Hygiene, Dental Wellness, Family Dental Wellness, Pregnancy Dentistry, Reviews, Wellness | Comments Off on Pregnancy and teeth
These days we all know sugar negatively impacts your teeth in several ways. Research has shown those who consume sodas and sugary drinks have an increased risk for heart disease, type two diabetes, obesity, cancer, cavities and so much more.
So, cavities and sugar, what’s the deal?
Your mouth contains an abundance of helpful oral bacteria and harmful oral bacteria, when food and drinks are consumed, the ph balance of your mouth changes and different types of bacteria are presented. When sugar, specifically, is introduced to the oral cavity a group of harmful bacteria creates an acid. Acids work to break down the minerals of your teeth and weaken tooth enamel. And by enamel, we mean the white, shiny, structure of your teeth that is visual to the eye. The good news is, your saliva actively and naturally undergoes a process of replenishing your tooth structure with the necessary minerals such as; calcium, phosphate, and fluoride from toothpaste and water.
It’s a constant battle. This process happens continually and causes mineral loss in the Enamel. Over time this weakens and ultimately destroys the enamel, causing a cavity. Cavity, or tooth decay, is a hole in the tooth and if left untreated by your dentist can spread deeper into the tooth causing pain, root canals, crowns, and tooth loss.
Signs of a cavity:
- Pain while eating
- Sensitivity to hot and cold
- Inflammation or swelling of the gums, cheek or face
So what can you do?
- Watch what you eat and drink. If you do have a sugary beverage or food drink it all at once and brush right after.
- Practice good oral hygiene. Brush in the morning, after lunch, and before bed.
- See your dentist. You should see your dentist every six months or as directed. Patients who tend to be higher risk for cavity are typically recommended to see their dentist every 3-4 months, along with patients with a history of periodontal disease, and poor oral hygiene.
Oct 16th, 2019 7:43 am
Posted in Blog, Children's Dentistry, Dental Hygiene, Dental Wellness, Elderly, Family Dental Wellness, Pregnancy Dentistry, Reviews, Wellness | Comments Off on Cavities and Sugar, What’s the Deal?
The DO’S and DO NOT’S of Cleaning your Invisalign
Just like brushing and flossing are essential for overall healthy teeth and gums, proper cleaning of your Invisalign trays is also essential for good oral hygiene.
- As often as you would typically brush your teeth, brush your trays thoroughly. Especially while your sleeping, bacteria can accumulate in the trays and cause cavities.
- Always rinse aligners after removal. Remember to brush and floss as needed- you are more prone to cavities with the bacteria that builds up inside of your trays.
- Soak aligners in cleaning crystal by Invisalign (1 package of cleaning crystals come free with Invisalign trays), or denture tablet cleaner. The denture cleaner can be found at your local drugstore.
- Antibacterial soap and a manual toothbrush.
- Take advantage of the WhiteFoam offered at Stamm Dental, one bottle is provided free of charge, more bottles are available for purchase for $20 each.
- Don’t leave trays out in the open air when you are not wearing them. Leaving your trays exposed to air is gateway for more bacteria to build up and EVEN WORSE, you could lose them!
THE DO NOT’S
- Unless specifically instructed by your dental staff, do not eat or drink anything besides water with your trays in.
- Don’t use toothpaste inside of your trays it will leave a film on the trays and make them more noticeable.
- Don’t use an electric toothbrush on your trays, this will scratch the trays and make them more noticeable.
- Do not use soaps to clean your trays that are scented or colored.
By: Ashley Grammer
How many sodas do you drink a day? A week? Sugar is an addiction we like to sweep under the rug, or simply decline all together. Drinking these sugary beverages has been associated with many health issues including tooth decay and obesity. To find out how often you need a professional cleaning check out this blog “How often do I need a teeth cleaning”
I know what you’re going to say, but it’s organic! It doesn’t matter if they’re organic, if they use real sugar instead of high fructose corn syrup. Drinking sweet drinks is simply not good for your health. Downing just two sugar-laden fizzy drinks per week has been shown to substantially increase your risks of pancreatic cancer!
Sugar in soda combines with bacteria in your mouth to form acid, which attacks the teeth. Diet or “sugar-free” soda contains its own acid, which also can damage teeth. Each attack lasts about 20 minutes and starts over with every sip of soda you take. These ongoing acid attacks weaken tooth enamel.
And, if you think you’re safe because you drink an artificially-sweetened pop, think again. Even those have been associated with decline in kidney function and weight gain.
So, what’s a health-conscious person supposed to do?! Check out our tips to help kick that sugary habit for good!
- I know! It seems hard. But it’s ridiculously easy. And it’s fun! If you like fruity flavors, try combining seltzer water and fruit juice at a 3:1 ratio. You’ll be surprised at how delicious this actually is!
- Others surprise themselves by adding seltzer water to a creamy coffee, or by mixing vanilla extract and honey into seltzer water to create a classic cream soda.
- Start drinking Kombucha! Kombucha is mildly tart and sweet, wonderfully fizzy, probiotic, and full of energy-boosting B vitamins. You can definitely find this in our break room fridge 🙂 It’s naturally fermented and will help zap those sugar cravings!
- Like kombucha, water kefir is a fizzy and naturally-fermented, probiotic beverage.
Quitting things cold turkey can be difficult! But it’s time to start eliminating the sugar from your diet for overall health! Have you been able to kick a habit? Share with us! We’d love to hear your story!
Blog By: Ashley Grammer
You got that right! After years of being told that margarine was more “heart-healthy” than butter, we’re now discovering in long-term studies that the science simply just doesn’t back up the claim.
We used to believe that high fat diets promoted tumor growth. Now we know that it doesn’t necessarily have to do with the high-fat diet, but the kind of fats in that diet. A diet high in the wrong kinds of fats promotes tumor growth. A diet high in the right kinds of fats deters cancer growth.
Researchers have shown that both Oleic acid and Myristic acid have cancer-fighting properties. Both of these fatty acids make up a large percentage of the fats found in butter.
Butter from grass-fed cows is also rich in Conjugated Linoleic Acid —which is a strong cancer deterring fatty acid.
Also, while completing a statistical meta-analysis of all the medical studies that had supposedly linked dietary intake of saturated fat to incidences of coronary heart disease, strokes, and diabetes (hint: there is no link between saturated fat and heart disease), researchers discovered something particularly awesome!
They found that while the industrially-produced trans-fats found in processed food is definitively linked to incidences of coronary heart disease, the naturally occurring trans-fats found in butter are inversely related to incidences of type-2 diabetes. In other words, people who eat more butter are less likely to get type-2 diabetes!
Butter from grass-fed cows is high in vitamin K-2, and recent research shows that K-2 isn’t just responsible for helping us prevent or reverse osteoporosis like we’d previously thought. It also reduces disease activity in patients with rheumatoid arthritis.
Butter is high in cholesterol– but for once, this is a good thing!
Our brains and nervous systems require cholesterol to develop properly . While the brain can make its own cholesterol, it also pulls cholesterol from the blood plasma (which comes from your diet) when it needs more.
It’s also essential for growing children.
Mother’s milk is high in cholesterol and contains over 50 percent of its calories as butterfat. Low fat diets have been linked to failure to thrive in children — yet low-fat diets are often recommended for youngsters! Children need the many factors in butter and other animal fats for optimal development.
Did you know your brain is more than 65% fat?
The protective coating on your neurons — called myelin — is also high in fat, measuring at 70%. One of the most common fatty acids in myelin is — you guessed it — oleic acid. And, as I mentioned above, butter is an excellent source of oleic acid.
Butterfat contains glycospingolipids, a special category of fatty acids that protect against gastro-intestinal infection, especially in the very young and the elderly. For this reason, children who drink skim milk have diarrhea at rates three to five times greater than children who drink whole milk. Cholesterol in butterfat promotes health of the intestinal wall and protects against cancer of the colon. Short and medium chain fatty acids protect against pathogens and have strong anti-fungal effects. Butter thus has an important role to play in the treatment of candida overgrowth.
Can you believe it!? Butter is actually healthy for you!
Blog By: Ashley Grammer
The first day of fall marks Falls Prevention Awareness Day — and this year, the holiday lands on September 22. This holiday, is an opportunity for people to learn how to prevent fall-related injuries that affect older adults.
Unfortunately, every 11 seconds an older adult is hospitalized for a fall; every 19 minutes an older adult dies from a fall. These numbers are scary, but many accidents can be prevented. So this year, get involved with your community — local, state and national — and spread the message of prevention.
1. The easiest thing you can do is to clean up clutter and keep your home neat and tidy.
2. Repair or remove tripping hazards. Sometimes home fixtures can contribute to falls, which can then lead to back pain and other injuries. Examine every room and hallway, looking for items such as loose carpet, slippery throw rugs, or wood floorboards that stick up. Then repair, remove, or replace those items for more effective fall prevention.
3.Light it right. Inadequate lighting is another major hazard. To create a home that’s more suitable for the elderly, install brighter light bulbs where needed, particularly in stairways and narrow hallways.
4. Be aware, take your time, and move carefully!
Blog By: Ashley Grammer
Do I really need a sportsguard?
Whether it’s a little league, high school, professional sports, or just a hobby, a sports guard should always be worn when there is risk of getting hit in the mouth. The National Youth Sports Foundation for the Prevention of Athletic Injuries, Inc. reports the most common type of injury sustained during participation in sports is orofacial. A mouth guard can help by protecting against fractured or chipped teeth, loss of teeth, and harm to the bone or root. This can save you a lot of money in the long run by preventing the need for extensive dental treatment.
Mouthguards are like airbags – they work to absorb the shock of the collision, the pressure of the impact is redirected onto the plastic sports guard instead of your teeth and jaws. By absorbing and dissipating facial impacts, mouthguards can significantly reduce the chances of incurring a mouth injury.
A custom-fitted sports guard made by your dentist is the best option for protecting against tooth and mouth trauma. In fact, a study confirmed that custom-fitted mouthguards can reduce your chances of concussion by more than 50%. Custom-fitted mouthguards are exactly that – made to not only fit snugly over your teeth but also into your mouth. Many athletes who use this kind of mouthguard notice that is has a very low profile effect in their mouths, which means it is much easier to breathe and speak around. A great fit means you’re less likely to take it out or misplace it. Custom-fitted mouthguards are also very durable, can be disinfected easily, and you can often custom-order yours with colors or logos.
Blog By: Ashley Grammer
What do the words “simplify your life” mean to you?
What would a simpler life look like? Imagine how your home, office, calendar, or car might look different.
What would a simpler life feel like? Imagine how your mind, body, and energy levels might be different.
Although a “simple life” might look a little different for you than for me, below are three underlying principles for simplifying that we recommend.
The best place to start making a change in your life is to notice the change that needs made. Life is a busy world and often comes with strenuous demands on our time and energy. Technology, which has brought many incredible benefits to our lives, has made it increasingly difficult for us to disconnect from the outside world and simply be in the present moment.
Take a moment to practice mindfulness. No matter where you are – sitting, standing, or lounging – close your eyes and take a deep breath.
You may notice that your mind resists this pause. Our minds are complex and often get stuck in management mode, reminding us to do things we’ve forgotten to do throughout the day. We’re so accustomed to moving so quickly sometimes taking a pause might be difficult! Which brings us back to the idea of simplifying your life:
Think of 2-3 adjectives to describe how it feels to be in your body and mind right now. Comfortable. Overwhelmed. Energized. Drained. Accept how you’re feeling with compassion, perhaps by saying, “I’m feeling anxious right now. And that’s okay.”
Now, think about how you would prefer to feel.
2. Make a personal inventory
Now that you are more grounded and mindful, make a mental inventory of all of the moving parts in your life. What do you feel responsible for? What are the activities or objects that fill your days? How many hats do you wear?
What you might discover is that you’re expecting a lot of yourself! You expect yourself to be on time, to respond to emails within an hour, to cook meals, to grocery shop, to tidy the home, to perform well at work, to keep the car repaired, to send birthday cards, to attend children’s activities, to exercise, to get rest, to spend time with your partner, to call your mother, to… Well, you get the idea!
Think back to a time you felt really good, and remember what contributed to how you felt. Can you bring more of that into your life somehow?
3. Practice gently saying no
In order to simplify your life, you must say no sometimes! Many of us are people-pleasers by nature and feel uncomfortable refusing a request. In fact, many of us habitually take on responsibilities that were never requested because we think we “should.” Often this can be traced back to how we were raised.
Nevertheless, it’s your job as your keeper to let go of assumed responsibilities, and to say “no” to requests that don’t enhance your life.
If saying “no” gently but firmly is a new experience for you, it will take time to get used to. That’s okay!
Thankfully, there are many creative ways to say “no” to assumed responsibilities these days. For example, food subscription services can help if you struggle to get meals on the table. If it’s within your budget, consider hiring a cleaning service. Or for that matter, maybe it’s okay to clean less often! And if your home feels cluttered, consider hiring a professional organizer to help. Remember, you do not have to go it alone!
Parents, consider saying “no” to some of your children’s requests. Many children are enrolled in back-to-back activities, requiring parents to shuttle them all over town. It sets a good example for your children (and helps your mental sanity!) to choose their activities carefully and to spend more unstructured time together at home.
Happy simplify your life week!!
Blog By: Ashley Grammer