Chewing for a Healthier Smile

Our jaws are built for a Stone Age diet, but we're living in a Big Mac environment.

In today's fast-paced world, convenience often takes precedence over health, and our eating habits have drastically changed as a result. While we know the importance of chewing our food before swallowing, the prevalence of refined and processed foods has made chewing easier and less demanding. However, what many fail to realize is that chewing plays a vital role in the proper development of our faces and jaw muscles.

Throughout human history, our ancestors had to chew their food for a considerable amount of time before it became soft enough to swallow. This prolonged chewing not only helped break down food into smaller, more manageable pieces but also provided the necessary stimulation for the muscles of mastication, or chewing, to develop properly. In contrast, the modern diet is dominated by soft and processed foods that require minimal effort to chew. As a result, our jaw muscles are becoming weaker and less robust.

The implications of weak jaw muscles and improper jaw formation extend beyond mere aesthetics. Breathing difficulties, crooked teeth, wisdom teeth not fitting properly, speech issues, and an increased risk of cavities are just a few of the potential problems that can arise. Improper breathing, in particular, is a significant concern as it can lead to conditions such as sleep apnea, which negatively impacts overall health and quality of life.

While there is a constant focus on the content and quality of the food we consume, there is little emphasis on how we eat our food and the state of our mouths at rest. Proper oral posture, also known as oral resting posture, is essential for optimal oral health. It involves keeping the mouth closed with teeth in light contact or slightly apart and the tongue resting on the roof of the mouth. However, as we chew less challenging foods, our muscles become slack, resulting in a tendency to hang our mouths open. For some individuals, nasal breathing may not be possible due to factors such as deviated septums or allergies, further exacerbating the problem. It is worth noting that the modern indoor lifestyle, characterized by enclosed spaces, can contribute to the prevalence of allergies.

It is crucial to recognize the importance of chewing and its impact on our oral and overall health. The basic conclusion is simple: the tougher the food, the more we need to chew. By increasing our chewing efforts, we can promote normal and spacious jaw development. Incorporating tougher foods into our diets, such as raw fruits and vegetables or lean meats that require more chewing, can help strengthen our jaw muscles and maintain proper oral health.

In the age of nutrition fads and debates surrounding what we should or shouldn't eat, it is essential to broaden the conversation to include how we eat. By acknowledging the role of chewing in our overall health, we can take proactive steps toward preserving our ancestral jaw structure and preventing potential oral health complications. So, let's remember to chew our food thoroughly and savor the benefits of a healthy and well-developed jaw.

Proper jaw development is crucial for a healthy bite and airway. The foods we consume play a significant role in shaping our jaw structure and ensuring its optimal growth. While some foods promote proper jaw development, others can hinder it. Understanding the impact of different food choices can help individuals make informed decisions to support their oral health.

Foods that promote proper jaw development are those that require a significant amount of chewing. These foods provide the necessary resistance and stimulation to strengthen the jaw muscles and promote their growth. Some examples include:

1. Raw Fruits and Vegetables: Crispy raw fruits and vegetables, such as apples, carrots, and celery, require substantial chewing due to their fibrous nature. Including these foods in our diet provides the jaw with the exercise it needs for proper development.

2. Tough Meats: Lean meats like steak or chicken breast require more chewing compared to processed or tenderized meats. The effort required to break down these tougher meats helps strengthen the jaw muscles and encourages proper development. Grass-fed, local beef tends to require more chewing due to these cows being stronger.

3. Nuts and Seeds: Almonds, walnuts, and other nuts, as well as seeds like pumpkin or sunflower seeds, provide a great chewing workout. Their dense texture and natural hardness require considerable effort, contributing to jaw muscle strength. Be careful shewing raw almonds as they can cause chipped teeth since they are very hard. I recommend sliced almonds.

On the other hand, there are certain types of foods that can hinder proper jaw development. These foods are often soft and processed, requiring minimal chewing. Some examples include:

1. Refined Foods: Highly processed foods like white bread, pasta, and soft cakes lack the necessary texture to stimulate the jaw muscles adequately. Consuming these foods regularly can lead to weaker jaw muscles and improper jaw formation.

2. Processed Meats: Processed meats such as sausages, deli meats, and hot dogs are often softer and easier to chew. They provide little resistance and do not offer the same benefits as tougher meats in terms of jaw development.

To promote proper jaw development and maintain a healthy bite and airway, here are some additional strategies individuals can consider:

1. Increase Chewing Time: Regardless of the type of food being consumed, consciously taking the time to chew thoroughly can provide the necessary exercise for the jaw muscles. Aim for around 20 to 30 chews per bite before swallowing.

2. Incorporate Chewing Exercises: Chewing exercises can further strengthen the jaw muscles. Chewing sugar-free gum or using resistance training devices specifically designed for the jaw can help improve muscle tone and promote proper jaw development.

3. Follow Proper Oral Resting Posture: Maintaining correct oral posture throughout the day is essential for healthy jaw development. Encourage a closed mouth, with teeth in light contact or slightly apart and the tongue resting on the roof of the mouth. This helps establish proper jaw alignment and supports a healthy airway.

4. Seek Professional Guidance: If there are concerns about jaw development or alignment, it is advisable to consult with a dental professional or orthodontist. They can assess the specific situation and recommend appropriate treatment options, such as orthodontic appliances or therapies to support proper jaw development.

By incorporating foods that require more chewing into our diets and following practices that promote proper jaw development, we can take proactive steps to maintain a healthy bite and airway. Being mindful of our food choices and adopting healthy chewing habits can contribute to overall oral health and well-being.