What can you with the leftover Easter plastic eggs?

This year I have an idea on how to use Easter eggs to remind kids about the importance of joy all year long and not just during the Easter celebration.

I decided to borrow a concept from the book, “Have You Filled a Bucket Today.”

The author McCloud wrote this book as a guide for Daily Happiness for Kids. She explains that being happy isn't just a feeling; it's something that you carry with you all day. You can make yourself happy by making other people happy, and by accepting kindness from others. 'You feel very happy and good when your bucket is full, and you feel very sad and lonely when your bucket is empty.' McCloud reminds readers of the very important fact that we aren't the only ones carrying a special bucket; and, just as important, we aren't just responsible for our own buckets. We're all responsible for each other. A full bucket is important because it means you're happy and confident.

How plastic Easter eggs can be used to " fill the bucket."

What we have started doing is reusing our Easter basket and our plastic eggs to remind us of the
importance of being joyful. What are we doing with them? The concept is easy.
Place an Easter basket or pail somewhere around the house with a few plastic eggs in it,
reserving the other empty plastic eggs, for later use. During the day, you will be able to see if 
your children become “bucket dippers or bucket fillers.” 

Based on the actions of your children, you can either add eggs if they do something “kind.”
You can also take them away if they do something “not so kind.”

Adding or taking away eggs doesn’t apply only to the kind things they may do for others,
but the kind things they do for themselves as well. In our family, self-care is considered
as doing something kind for yourself.

You can do this all year long. The hope is to encourage good behavior as well as to help
your children spread joy and happiness to everyone, including themselves. 

What about all that candy after the holidays? How to prevent cavities in kids?

Easter just like many other holidays can lead to higher intakes of sugar and developing cavities.

Few tips on preventing cavities:

A. Do not eat all the candy in one week. Instead, ave a few pieces for a later treat or reward.

B. Chocolate candy is the best kind to keep! Plain chocolate or even chocolate covered almonds
are great. Chocolate covered nuts, as long as your child doesn’t have a nut allergy,
have the added benefit of some protein. This is by far a better alternative to hard, sticky candy.

C. Avoid eating hard, sticky candy, as this kind is the worst for teeth.

D. Do choose the right time for kids to eat candy. Giving your kids candy in the morning, can cause a spike in insulin and may lead to your child craving sugar all day.

E. The best time to give any candy after a meal that is rich in protein, if possible.

F. And, of course, it is always a good idea to brush and floss after eating any sweets


We hope you enjoyed our tips on how to use Easter plastic eggs for teaching kids to be joyful and kind.

This article is written by Dr.Kathryn Alderman, Your Family, and Children's Dentist in Lincoln, NE

That Wonderful Time of the Year: Why Are We Stressed?

Do you feel the stress of facing a long to-do list during the holidays?

Do you feel on edge and have associated guilt?

During the holidays, as a dentist, I tend to hear a common theme among my patients and the team.
In one word that is, stressed! Most of the time, many say they can't wait for the holidays to be over.
I can relate to those patients and team members, and yet, I am afraid to make any negative comments as I feel as we are all expected to enjoy the holidays. I am scared of being associated with Scrooge if I express my desire for the holidays to be over, and if you sound like me, you are not alone. The feeling of being overwhelmed during the holiday season is common.

There is, however, a scientific reason to help explain an increased level of anxiety during the holidays. Humans are incredible machines that are tuned to process fats, sugars, and proteins. When we have an excess of these substances (fats, sugars, or proteins), we create disbalance leading to a malfunction. Short term disbalance is easy to restore, but when the disbalance goes on for a prolonged period, we feel the results.

Today, the focus is on higher levels of sugar intake that starts during Halloween and goes to the end of the year when we start making New Year's Resolutions.

What is it about sugar that is so dangerous for our overall physical and emotional well-being? Excess sugar does lead to the development of dental diseases, such as cavities and gum disease. But, other processes are also affected by high amounts of sugar and could be responsible for the increased amount of sadness during the holiday season.

Sugar and levels of the neurotransmitter, Serotonin:

Serotonin is known as a neurotransmitter. Serotonin helps regulate appetite and sleep, impede pain, and it also helps level out the mood. Roughly 95% of serotonin is made within the gastrointestinal tract. Because millions of nerve cells and neurons line the gastrointestinal tract, it makes sense that the digestive system doesn't just help digest food. In this case, it helps guide emotions. Also, the production of neurotransmitters (such as serotonin) — are greatly influenced by the billions of “good” bacteria. All of these bacteria make up your intestinal microbiome and play an essential role in your health. Reference to: Harvard Medical Publishing

The feeling of anxiety during the holidays and the levels of the neurotransmitter, Serotonin:

High levels of simple sugar intake affect the GI system and lead to the inflammation of the gut, ultimately affecting the levels of the neurotransmitter serotonin. All of this combined leads to increased levels of anxiety, depression, and feeling of uncertainty.

Sugar and our liver:

Similar to when people drink too much alcohol, and it causes liver damage, consuming an excess amount of sugar overloads the liver. When the liver can't process the sugar, it causes the liver to turn the sugar into fat. The liver will then become fatty - similar to how a person who consumes too much alcohol develops the liver disease. When this happens, it makes us gain weight and, ultimately, leads to an overall feeling of malaise (a general sense of having discomfort or being ill). Developing a fatty liver takes time, but this is a process that affects most people who consume a diet high in simple sugars. Ultimately, this can lead to insulin resistance.


Insulin Resistance and its connection to the overall mood

Insulin resistance, what is it? Insulin resistance is when your body's cells (within the muscle, body fat, and liver) start ignoring or resisting the signals that insulin tries to send out— those signals include grabbing glucose from the bloodstream and putting it directly into the cells. Glucose, which is also known as blood sugar, is our body's primary source of fuel. Glucose, in turn, sits in the bloodstream, making us sick, and worse yet, leaving us feeling hungry-often times craving more sugar. A dangerous cycle is then created when glucose creates more hunger and cravings. Generally, a quick false fix is to add more sugar to our diet, ultimately creating a state of constant insulin resistance. This state makes us feel tired and depressed and at times, we may almost feel as though we are having symptoms of the flu.

Are you still confused about insulin resistance? Learn more here...

Do you want to start enjoying the holidays by merely improving your mood?

Multiple studies suggest that eating a balanced, healthy diet such as the Mediterranean diet and avoiding foods high in sugar could help be a form of protection against depression.

It is essential to know that a diet limited in simple sugars will positively increase the levels of neurotransmitters and make your liver function better. Still, it's only one part of treatment. It's important to note that you may need to add exercise or revisit your long list of commitments that you might have during the holidays.

Suggestions for an improved diet and your mood:

• Eat whole foods. Avoid packaged or processed foods. Both packaged and processed foods are high in preservatives and food additives that will likely disrupt the healthy bacteria in your gut.

• Consider increasing your intake of fresh vegetables and fruits instead of drinking vegetable or fruit juice. If you're short on time, frozen fruits without added sugars make a great choice, too

• Eat enough fiber, and be sure to include whole grains and legumes in your diet. Include probiotic-rich foods such, for example, plain yogurt (without added sugar).

• Add cinnamon. Adding cinnamon can help you reduce sugar intake at breakfast. You can add cinnamon to foods such as chia pudding, oatmeal, or plain yogurt topped with fresh berries.

• Add fermented foods to your diet. Fermented foods such as unsweetened kefir, kimchi, or sauerkraut can help you maintain a healthy gut.

• Eat a balanced diet, including various kinds of seafood and lean poultry, and reduce your consumption of red meat.

• Add a range of colorful fresh vegetables and fruits to your diet. Consider choosing certain organic produce, if possible.

• Eat a diet with less simple sugars. Less sugar will help improve your mood, make it easier to control weight, and it will keep your teeth healthy.

Wishing you health and wellness,

Your Biological Dentist at Nebraska Family Dentistry 

Dr. Kathryn Alderman 

Contact me with any questions at nerbaskafamilydentistry@gmail.com 

Are you ready to make a New Year's Resolution?

Might I suggest decreasing simple sugars in your diet? Read more here...

Antioxidants: For your overall and dental health

Antioxidants are substances that can prevent or slow damage to cells caused by free radicals, unstable molecules that the body produces as a reaction to environmental and other pressures

They are sometimes called "free-radical scavengers." The sources of antioxidants can be natural or artificial. Certain plant-based foods are thought to be rich in antioxidants. Plant-based antioxidants are a kind of phytonutrient, or plant-based nutrient.

The body also produces some antioxidants, known as endogenous antioxidants. Antioxidants that come from outside the body are called exogenous. The balance between oxidation and antioxidation is believed to be critical in maintaining healthy biological systems. Under physiological conditions, the human antioxidative defense system including e.g., superoxide dismutase (SOD), catalase (CAT), glutathione peroxidase (GPx), glutathione (GSH) and others, allows the elimination of excess reactive oxygen species (ROS) including, among others superoxide anions (O2.-), hydroxyl radicals (OH.), alkoxyl radicals (RO.) and peroxyradicals (ROO.). However, our endogenous antioxidant defense systems are incomplete without exogenous originating reducing compounds such as vitamin C, vitamin E, carotenoids and polyphenols, playing an essential role in many antioxidant mechanisms in living organisms. Therefore, there is continuous demand for exogenous antioxidants in order to prevent oxidative stress, representing a disequilibrium redox state in favor of oxidation. However, high doses of isolated compounds may be toxic, owing to pro-oxidative effects at high concentrations or their potential to react with beneficial concentrations of ROS normally present at physiological conditions that are required for optimal cellular functioning. 

Free radicals are waste substances produced by cells as the body processes food and reacts to the environment. If the body cannot process and remove free radicals efficiently, oxidative stress can result. This can harm cells and body function. Free radicals are also known as reactive oxygen species (ROS).

Factors that increase the production of free radicals in the body can be internal, such as inflammation, or external, for example, pollution, UV exposure, and cigarette smoke.

Oxidative stress has been linked to heart disease, cancer, arthritis, stroke, respiratory diseases, immune deficiency, emphysema, Parkinson's disease, and other inflammatory or ischemic conditions. This has been linked to higher rates of developing dental disease, such as periodontal disease. 

Examples of antioxidants that come from outside the body include:

• vitamin A
• vitamin C
• vitamin E
• beta-carotene
• lycopene
• lutein
• selenium
• manganese
• zeaxanthin

Flavonoids, flavones, catechins, polyphenols, and phytoestrogens are all types of antioxidants and phytonutrients, and they are all found in plant-based foods.

Each antioxidant serves a different function and is not interchangeable with another. This is why it is important to have a varied diet.

Endogenous antioxidant molecules are:

• Glutathione
• Alpha-lipoic acid
• Coenzyme Q, 
• Ferritin
• Uric acid, Bilirubin
• Metallothionein
• L-carnitine 
• Melatonin.

Effect of cooking

Cooking particular foods can either increase or decrease antioxidant levels.

Lycopene is the antioxidant that gives tomatoes their rich red color. When tomatoes are heat-treated, the lycopene becomes more bio-available (easier for our bodies to process and use).

However, studies have shown that cauliflower, peas, and zucchini lose much of their antioxidant activity in the cooking process. Keep in mind that the important thing is eating a variety of antioxidant-rich foods, cooked and raw.

To take or not to take supplements labeled as high in Antioxidants?

More isn't always better

When researchers first started linking free radicals with chronic disease and ageing, it seemed logical that boosting your antioxidant intake, especially through supplements, would be the antidote. But, as is often the case, the scientific evidence hasn't panned out that way.

"More is not always more in nutrition. And too much can be a bad thing, especially in the mega high doses coming in the supplements," Dr. Beckett said.

In fact, research has shown that, in some instances, taking antioxidant supplements can cause harm, and even increase the risk of cancer. Dr Beckett said that's because at high concentrations, substances that normally behave as antioxidants can have the opposite effect and act as pro-oxidants.

"I would definitely urge caution with using the supplements," Dr Beckett said.

Dental/ Periodontal health and its connection to your dental health 

Periodontitis is a slowly progressive chronic inflammatory disorder, which generally occurs in response to an imbalance between the antioxidant defense mechanisms and repair efforts by our immune system. Many of the nutrients  important for overall and dental health cannot be manufactured by the body, and therefore, they must be supplied in the diet.

Dietary antioxidants play a vital role in the maintenance of oral health and have a potential to influence periodontal disease management, which positively affects clinical outcomes. A strong association exists between periodontal health and antioxidants, both of which have an inverse interrelationship. Thus, obtaining enough antioxidants through our diet to promote healthier gums is essential for the overall health. This explains the indispensable role of dietary antioxidants in periodontal health.

In conclusion:

For your overall and dental health, it remains important to eat a diet full of vegetables and fruits. By eating a healthy diet, we should have enough antioxidants for an overall health.

Eating a diet full of vegetables and fruits is important but not enough to have a healthy mouth. It is still important to practice good dental habits, such as flossing and brushing and seeing your dental providers regularly. 

Mouthguard for Sports

Mouthguard for Sports

What is Mouthguard?

A mouthguard is a flexible appliance that is worn in athletic and recreational activities to protect teeth from trauma. The dental profession unanimously supports the use of mouthguards in a variety of sports activities.

Why should I wear a mouthguard? Your Lincoln, NE dentist for children answers...

A mouthguard can prevent serious injuries such as broken teeth, jaw fractures, cerebral hemorrhage, and neck injuries by helping to avoid situations where the lower jaw gets jammed into the upper jaw. Mouthguards are effective in moving soft tissue in the oral cavity away from the teeth, preventing laceration and bruising of the lips and cheeks, especially for those who wear orthodontic appliances. They may also reduce the severity and incidence of concussions.

In what sports should I wear a mouthguard? Your Lincoln, NE dentist for children answers...

Anytime there is a strong chance for contact with other participants or hard surfaces, it is advisable to wear a mouthguard. Players who participate in basketball, softball, football, wrestling, soccer, lacrosse, rugby, in-line skating, and martial arts, as well as recreational sports such as skateboarding and bicycling, should wear mouthguards while competing.

Why don't kids wear mouthguards? Your Lincoln, NE dentist for children answers...

Parents are sometimes uninformed about the level of contact and potential for serious dental injuries involved with sports in which the child participates. Some, though not all, schools reinforce the health advantage of mouthguards for their contact sports. Cost may be another consideration, although mouthguards come in a variety of price ranges.

What are the different types of mouthguards? Your Lincoln, NE dentist for children answers...

Stock mouthguard: The lowest cost option is a ready-made, stock item, which offers the least protection because the fit adjustment is limited. It may interfere with speech and breathing because this mouthguard requires that the jaw be closed to hold it in place. A stock mouthguard is not considered acceptable as a facial protective device.

Mouth-formed mouthguard: There are two types of mouth-formed mouthguards. The first is a shell-liner mouthguard that is made with an acrylic material that is poured into an outer shell, where it forms a lining. When placed in an athlete's mouth, the protector's lining material molds to the teeth and is allowed to set. Another type is a thermoplastic, or "boil-and-bite," mouthguard. This mouthguard is softened in hot water and then placed in the mouth and shaped around the teeth by using finger, tongue and sometimes biting pressure.

Custom-made mouthguard: The best choice is a mouthguard custom-made by your dentist. It offers the best protection, fit and comfort level because it is made from a cast to fit your teeth. At all locations of Nebraska Family Dentistry, we make this type of a mouth guard for only $75.

What is the best type of mouthguard and what is the cost?

Will my insurance cover the cost? Your Lincoln, NE dentist for children answers...

The best type is a custom made mouthguard as it had a better fit and kids are comfortable to wear them. The cost is only $75 and we keep this price affordable as most insurances will not cover this procedure.

How should I care for a mouthguard? Your Lincoln, NE dentist for children answers...

• Clean your mouthguard by washing it with soap and cool (not hot) water.
• Before storing, soak your mouthguard in mouthwash.
• Keep your mouthguard in a well-ventilated, plastic storage box when not in use. Make sure the box has several holes so the mouthguard will dry.
• Heat is bad for a mouthguard, so don't leave it in direct sunlight or in a closed automobile.
• Don't bend your mouthguard when storing.
• Don't handle or wear someone else's mouthguard.
• Call your Lincoln dentist if there are any problems.

You may want to know about common dental emergencies caused by sports injuries in kids and how to deal with them here.

Can working out improve your dental health?

Can working out improve your dental health?

According to one study at the Case Western Reserve University School of Dental Medicine, the findings were conclusive: Yes!

The researchers took the same factors that lower the risk of diabetes and heart disease into account when analyzing data from 12,110 participants. They found that those who exercised regularly had healthy eating habits and maintained their weight were 40 percent less likely to develop periodontal disease than their counterparts.

The study, published in the Journal of Periodontology, even shows that those who met two of the three criteria lowered their risk by 29 percent, while participants with just one healthy virtue had a 16 percent less chance of developing gum disease.

Overall, only seven percent of those who met all three of the criteria had some form of gum disease. The participants who had a poor diet, limited physical activity and were considered overweight totaled 18 percent, suggesting that obesity can more than double the risk of periodontal disease.
Scientists aren't exactly sure why these factors may decrease your chances of developing gum disease. It’s already known that healthy eating helps build up the immune system. However, scientists now theorize that eating healthy foods, such as fruits and vegetables, may also help remove dental plaque from teeth. It's also believed that obesity promotes gum inflammation, while physical activity may decrease it.

While a healthy lifestyle may help improve your dental health, it's not a substitute for maintaining a good oral hygiene routine. Brushing and flossing daily and seeing your dentist twice a year is essential.

Our Lincoln dentists are here to help you to be at your healthiest.

Learn more about living an anti-inflammatory lifestyle:

https://nebraskafamilydentistry.com/anti-inflammatory-lifestyle/

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https://nebraskafamilydentistry.com

Snoring: Can You Do Anything About It?

Snoring is a widespread problem, affecting 30-45% of the population. When you take into account those that are disturbed by it, spouses and children, that number will double. It can have social consequences, disrupting marriages and roommate relationships. Snoring can also have medical consequences, preventing “a good night’s sleep” so individuals wake up fatigued, or more seriously, as a byproduct of obstructive sleep apnea, wherein the snorer momentarily stops breathing during sleep. To objectively identify the problem, an overnight sleep study [polysomnogram] needs to be administered by a medical doctor. The sound of snoring results from the uvula [tissue hanging from roof of soft palate] and the back of the soft palate vibrating. It is caused by a narrowing of the air passages in the throat due to a variety of factors – long uvula or soft palate, large tonsils, excess fat deposits, blocked nasal passages from cold or allergies and/or the relaxation [collapse] of the musculature of the throat and mouth during sleep. Presently, there are several methods that are reasonably predictable and will offer snorers relief.

The most common utilizes a device called CPAP [continuous positive air pressure]. A stream of air is pushed through a tube connected to a mask that covers the nose. The continuous air pressure forces the airway to stay open during sleep. There are a large variety of dental appliances, similar to a mouthguard or orthodontic retainer, which are worn while sleeping. Some reposition the lower jaw [mandible] forward while others retain the tongue in a forward position. Essentially, they maintain an open, unobstructed airway in the throat. These appliances may be contraindicated in bruxers [people who grind their teeth]. Why suffer any longer? Any of these treatments can reduce or stop snoring. Call our office for more information.

Learn More about us here:

https://nebraskafamilydentistry.com