Dry, burning mouth, changing taste, receding gums? Many of you contacted me to say you were not aware that hormonal changes during menopause could affect your teeth and gums, so it’s well worth you taking the time to gain some knowledge prior to your next dental appointment.
Little discussed, but so important. Oral health during menopause.
Earlier this month I was joined by Kirsty Broder, on Instagram Live to discuss this very issue. Kirsty is a dentist with a special interest in helping women to minimise oral health problems during menopause and beyond.
If you like watching videos, you can watch the whole thing here.
If not, keep on reading for my summary along with some extra detail on the nutrition aspects you should be considering to keep your teeth and gums strong and healthy.
Bone density can decrease by up to 20% in the 5 years post menopause
Our bone density is strongest in our thirties and then we see a rapid decline as we progress through menopause. We tend to think of this as affecting our hips and spine as we see an increase in fractures. But of course, this impacts every bone in our body, including our jaw. We can see this in women going through menopause with hollowing cheeks and the chin recedes backwards. As these bones support our teeth and gums, this becomes as important aspect of managing our dental health.
When it comes to nutritional aspects, we tend to immediately think about calcium. But this is needed in conjunction with a number of other vitamins and minerals to ensure adequate uptake and absorption. The main ones are:
- Calcium – sardines (all the soft bones), green leafy vegetables, fortified plant milk, dairy and almonds
- Vitamin C – peppers, leafy greens such as kale, brussels sprouts, strawberries
- Vitamin D – oily fish, eggs and fortified foods, although it is difficult to obtain from food. You will need to take a 10mcg daily supplement. This is essential to help you absorb the calcium from the foods you are eating
- Magnesium – dark chocolate, legumes, green leafy vegetables, oats, cashews, avocados
- Zinc – meat, legumes, shellfish
- Vitamin K2 – fermented foods, yoghurt and natto.
Essentially, following a balanced diet with lots of plant-based foods with a decent amount of protein is what you should be aiming for to protect many aspects of your health and to ease your menopause symptoms.
Did you know there are some drinks you might want to avoid? Click here to learn more
It’s not only bone that supports our oral health but your salivary glands. As oestrogen declines this reduces the saliva present in your mouth increasing the risk of gum disease, giving the feeling of a dry mouth, altered taste, bad breath and increasing your risk of tooth decay.
60% of women who experience symptoms of menopause, will also experience oral symptoms
What can you do about it?
Kirsty’s recommendations are clear and simply. Meticulous hygiene. This means:
- Brushing your teeth twice daily
- Use an electric toothbrush
- Ensure you floss or use interdental brushes
- Use a fluoride toothpaste
- Regular dental check ups at least annually
There are other lifestyle factors you should take into account too:
- Stop smoking
- Reduce your consumption of fizzy drinks and alcohol
- Limit sugary foods
Your dentist may not bring this discussion up with you, so I think if you are starting to see these sort of changes in your teeth and gums it would be worth raising this with the dentist to start a discussion. Download Kirsty’s complementary guide to oral health during menopause to help you out.
In my next Instagram Live Conversation I will be discussing supplements with Daisy of City Survivor (Thursday 21st April @ 1:00pm save the date!)
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