All

In today’s society we have an app for everything. You can download one to measure steps. Another helps set a schedule for newborns. You can use one for register rewards at hundreds of stores. There are even some to learn or translate foreign languages.

In this article I’m not talking about a specific app as much as I’m talking about the numbers measured by wearable fitness devices. They calculate all kinds of bodily functions like number of steps, breathing, heart rate, miles, calories burned, flights of stairs taken, and even REM sleep. Most of them will let you know with buzzing, bells, or firework displays when you’ve reached 10,000 steps within a 24-hour period of time. Many people strive to reach that goal daily and feel good about their fitness level if they hit it more days than not.

Not long ago, the Journal of the American Medical Association (JAMA) published a paper based on a study conducted by the Women’s Health Study. It doesn’t fully answer the question, but does shed some light on it. It found that 4,400 steps per day were associated with lower mortality rates in women when compared to only 2,700 steps. That finding, by itself, isn’t particularly remarkable. Most people know that the more steps you take per day, the better your health.

But how did we determine the number of 10,000 as the appropriate number of daily steps? Regardless of the answer, many people benefit from it. But the number is a curiosity.

What you may not know is that the study suggested once you hit 7,500 steps a day, the benefit may level off. But not even that reveals much more information because the researchers only analyzed the most severe outcome that could result from taking fewer than 4400 steps a day – death. It did not take into consideration the other reasons people exercise such as enjoyment, better quality of life, pain reduction, etc. So, it’s reasonable to conclude other health and emotional benefits are achieved with increased steps.

Without minimizing the findings of this study, we can still ask if there is value in taking more than 7,500 steps. In the case of tracking devices, are 10,000 steps a day still helpful?

Yes. Even though 10,000 started out as an arbitrary number, there is still an advantage of reaching that goal. The equation is simple – the more steps you take each day, the less time you spend being sedentary. Inactivity contributes to metabolic disorders, cancer, and heart disease. If taking more steps every day can reduce these and other ailments, why not step out? It is an inexpensive form of exercise that doesn’t require a monthly gym fee, trainer, or special clothes.

The next question is about the tracker itself. Should you go to the expense? One of the advantages of a wearable fitness device is its external reward system. People look forward to the notification that they’ve hit the 10,000 step goal. One friend of mine enjoyed it so much that on Thanksgiving day he walked circles around my kitchen island until the fireworks display went off on his watch.

This kind of external reward has the added benefit of not being food-related. Many people who embark on a diet will reward themselves with a “treat” if they hit a specific goal – even steps. An edible treat defeats the entire purpose of exercise because it adds far more calories than any number of steps burns off. But an electronic firework display is not only a type of bonus, it is a specific marker that you’ve achieved a quantifiable goal.

If you’ve been considering a walking exercise program but have been inactive, 10,000 steps a day may be too ambitious. On the other hand, it may represent a good starting point. When determining an initial goal, consider your weight, how your joints feel, and even the condition of your feet.* Regardless of the number you choose, it’s important to celebrate when you reach the goal. It becomes your definition of success and deserves recognition. Over time, if you want, you can increase the goal.

For people already engaged in a vigorous fitness routine, the 10,000 steps may be irrelevant. A good friend of mine participates in cardio-strength training three times a week with a trainer. She wears a tracker but only uses it to check her heart rate and number of calories burned. Regardless of the number of steps, which varies with her workout, if she elevates her heart rate for 40-60 minutes, she has achieved what she has established as her goal.

The JAMA study is not the final word on the steps/fitness topic. Measuring mortality against a daily number of steps isn’t much information about the benefits of increased activity in your life. You don’t need a tracker to know more exercise is better than less. If you use a tracker, remember you are more than a set of numbers. It’s tempting to view yourself that way when you start tracking foods, calories, carbs, steps, etc.

Adopting a healthier, active lifestyle isn’t about being perfect or hitting numbers. But if some tracking is helpful to you, then, by all means, do it. But if it makes you more stressed than not, let go of the tracking and make smarter choices in your lifestyle, including taking a daily walk around the block. You don’t need a tracker to do that.

If you are considering dieting along with exercise, you may be interested in reading this.

*Consult a doctor before beginning any exercise program.

Back in May 2019 we published an article on vaccinations. With the increase in the outbreak of the measles, it seems prudent to update our readers on the specifics of your risks of exposure. This is information provided by the CDC and in no way suggests you should or should not get the vaccine for yourself or your children. It merely answers some questions you may have.

Are you immune?

If you were vaccinated or had measles as a child, you are probably immune. However, there may be times when you are asked for evidence of immunity and aren’t sure how to obtain it.

What serves as evidence of immunity?

The easiest evidence of immunity is your vaccination records. But getting your hands on them may be easier said than done. For example, a friend of mine has a son who is 35. She has his records should he need them, but she is exceptionally organized. You may not have yours or have any access to them.

If you were born before 1957 chances are good that you contracted the measles, mumps and chicken pox because no vaccine was available. If that’s the case, it means you were infected naturally and are probably immune. But you wouldn’t have documentation of that. You can solve this problem by having a titer test. This is a simple blood test that can verify your immunity, or lack of it. If you are not immune and choose to get vaccinated, your primary care physician can take care of it for you.

What about boosters?

If you are healthcare worker born before 1957, a booster may be a good idea. The best way to find out if a booster is necessary is to contact your primary care physician for advice. She, or he may suggest getting a titer test to determine your level of immunity. From there you’ll be advised on what you should do.

What is the anti-vaccine movement and how did start?

There are lots of reasons parents are concerned about the MMR vaccine for their children. But the main fear is that the vaccine causes autism. This fear popped up in 1998 due to a study in The Lancet, a well-respected British journal. Because it was a very credible journal, people believed the study represented factual information. Unfortunately this was not the case. It incorrectly linked the MMR vaccine with autism.

Twelve years later The Lancet retracted the study having concluded the research contributing to the findings was fraudulent. Although the lead author had his medical license revoked, it was too late. A dozen years of working with poor information is a long time for it to take root.

Much research has been conducted trying to find a cause for autism, but there is still no definitive answer. What we do know is about 100 genes are somehow liked to the disorder, none of which are connected to the MMR vaccine.

Having said that, a parent’s fear of their child becoming autistic is very real. One in 59 children develop it, so discovering the cause is vital. In the end a definite cause may be the only way to disconnect the MMR vaccine as the cause of the disorder.

I’m not making a case for vaccination one way or another. You want to make the best decisions for your child, so all we can do is provide you with accurate information so that you can make a fully informed decision for yourself and members of your family.

I hope this update has helped a little.For more information see Centers for Disease Control.

There are individuals in the healthcare profession who reach a crossroad where they wonder if they should become a nurse practitioner or a physician assistant. But how do you decide? You want to make an informed decision and to do that you want to understand the difference between the two positions.

Neither a nurse practitioner nor a physician assistant are doctors. But they are both mid-level healthcare professionals who take on some of the responsibilities of a doctor such as making diagnoses, creating treatment plans and writing prescriptions. In a healthcare system that is complex, multilayered and expensive, providers serving in these positions are often exactly who you need to see, making your personal care more cost-effective for you.

Although PAs and NPs may compete for the same positions, they build on different education and training. While you are a student, you’ll make a choice based on one of two healthcare philosophies and approaches.

An NP education is built upon more of a nursing tradition. More often than not it means you are interacting with patients as whole people, focusing on health and wellness. PAs, like doctors, approach your healthcare from a more reactive standpoint. You come in with a problem then are told your diagnosis and recommended treatment. Most of the time there is not a lot of conversation about anything else that’s going on in your life. Nevertheless, both provide excellent treatment; it’s more about what style of interaction you prefer.

What does a PA do?

As the title suggests, PAs help doctors, surgeons, and a variety of medical professions with multiple tasks that help hospitals and clinics function efficiently. Responsibilities include. . .

• Reviewing patient records.
• Conducting examinations.
• Providing treatment.
• Educating and counseling patients.

In some practices, you may have a choice of having your primary care provider be a medical doctor or a physician assistant. In others, a physician may be your primary doctor, but you’ll see a PA who updates your doctor as needed.

Characteristics of a PA

In addition to your medical skills, a successful PA must also possess certain characteristics.

Emotionally calm and stable – The emotional and busy work environment of a PA is stressful so remaining calm will help reduce any anxiety the patients may feel.

Detail oriented – Many PAs enter their own notes on a computer while they talk with patients. Records and treatment plans must be detailed so that upon any return visits, the medical history of a patient is on file.

Works well with minimal supervision – Much of a PA’s job is autonomous, so you must be able to take initiative and be confident in your skills.

Collaborative – You will be working with doctors, nurses, patients, patients’ families, surgeons, and medical professionals of all types. So you must be able to communicate effectively with a sense of partnership.

Compassionate – Each person’s problem is unique to them. So displaying compassion for their perspective and emotional state is crucial to the therapeutic relationship.

Problem-solving – As a PA you will be diagnosing and treating patients, which sometimes involves a little detective work. You must able to problem solve and do so quickly.

Listening – Genuine kindness comes across with patients and garners trust. This is one of the best soft skills you have in your toolbox for diagnosing and treating patients. Without trust, you may not get all the information you need to assess your patient’s situation correctly.

Physician assistant education

The educational path for a physician assistant does not take as long as becoming a medical doctor, but the journey is equally rigorous.
 
Step 1: Four-Year Science or Medical Degree
When enrolling in an undergraduate program, it is a good idea to major in a science. PA programs look favorably on degrees in the following areas:

• Biology.
• Chemistry.
• Nutrition.
• Psychology.
• Sociology.

Your grades are vital when applying to a PA program. Most accredited PA programs require a minimum cumulative grade point average of 3.0 on a 4.0 scale. Admissions committees will look closely at your transcript and expect to see sufficient pre-requisite courses they are necessary for you to be successful in a rigorous medical program. Your electives should include courses like:

• Organic Chemistry.
• Anatomy and Physiology.
• Physiology.
• General Biology with lab.
• Biochemistry.
• Microbiology.

Supportive courses that lead to critical and analytical thinking are:

• College Algebra or Statistics.
• Psychology.
• Developmental Psychology.
• Anthropology or Sociology.
• Medical Terminology.

Step 2: Enroll in a Physician Assistant Program
Most PA programs will take 2-3 years to complete. Before enrolling make sure the program is accredited by the Accreditation Review Commission on Education for the Physician Assistant (ARC-PA).

In addition to the appropriate undergraduate courses, other admissions requirements may include:

• Some kind of previous medical experience. This can include patient care as a volunteer or as a paid healthcare professional.
• Shadowing a physician assistant.
• Demonstrating an interest in your community as a volunteer.
• Graduate Record Exam (GRE) scores – prepare thoroughly for this exam by taking a review course.
• Admission essay.
• In-person interview.
• Letter(s) of recommendation from previous instructors or medical professionals.
• Life support certification – they may accept you earning this as a condition of full acceptance.
• Background check.
• Drug screening.

Initially your first year focuses on topics such as health, medication, anatomy, and the health care industry as a whole. You will also get a taste of clinical experience. Additional content could include pharmacology, pathology, and diagnosis techniques.

In your second year, the focus advances into more complex topics like general surgery, gynecology, and behavioral medicine.

One of the most convenient options for obtaining a PA degree, and eventually your license, is an online program. This allows you to work your program schedule around work and family obligations.

Licensing

Once you have your PA degree from an accredited program, you become eligible to sit for the Physician Assistant National Certifying Examination, also called PANCE, which is administered by the National Commission on Certification of Physician Assistants. Upon passing, you can add the designation Physician Assistant-Certified, or “PA-C” for short.

It is always best to take the PANCE and pass it as soon as possible after graduation. But should you run into difficulties, the organization allows you six attempts to take it as long as you do so within six years of program completion. If you exhaust the total number of retakes, or six years passes, you lose your eligibility and have to re-establish it by completing another accredited PA program start to finish.

It doesn’t matter where you live in the United States. If you want to work legally as a PA you will have to acquire licensing. State requirements vary slightly, so check your region for any additional licensing criteria.
In addition to your license, state law also requires you to hold an agreement with a supervising physician. This agreement establishes a formal collaborate between the PA and the physician even if the physician doesn’t work on site.

Continuing education

Without exception, professionals working in a healthcare setting must engage in continuing education. This ensures you stay current on changes in medicine, diagnosis and treatment techniques, and medical technology. To maintain your certification, you must complete 100 credits every two years across different categories. You can stay updated on re-certification requirements by checking the NCCPA site. It is your responsibility to complete these credits promptly.

Physician assistant salary & job outlook

As you are considering a career as a physician assistant, you want to think about the return on your time and financial investment.

According to information from the Bureau of Labor Statistics, as of 2018 physician assistants made a median income of $108,610 per year. But the best news for PAs is that through 2026 the excepted job growth is 36%, which is much faster than average. As a PA, you can make a very nice living and expect stability in your job.

A physician assistant has an opportunity to work in all kinds of disciplines. You may decide to focus on primary care, which is general in nature. Or you could specialize in psychiatry or geriatrics. The field is wide enough for you to spend your time in an area of medicine that interests you the most. However, each job, state and region has specific regulations, so the hours you work and the amount of physician oversight required will vary.

The food you eat affects every aspect of your life, but you might not realize just how much it affects them – particularly when it comes to your sleep quality.

Some foods contain ingredients that can help to improve the quality of your sleep while others will cause you problems. And sometimes, it’s the way that you eat it or when you eat it that causes the problems. Here’s some information on how you can change your diet to improve your sleep.

Foods that Help Improve Sleep Quality

Foods with Natural Tryptophan

Some foods, like turkey and dairy, have a lot of naturally occurring tryptophan, which breaks down into niacin and helps you to sleep, especially when you eat it with carbohydrates.

Foods with Natural Melatonin

Other foods, like bananas and rice, have naturally occurring melatonin which is what tells your body to relax and feel tired at night. You can take this over the counter, but if you work these into your evening meal or your late night snack, it can help your body to start producing it on its own.

CBD

CBD is a cannabinoid found in hemp and marijuana. CBD is the non-psychotropic cannabinoid that helps with relaxation. You can ingest an oil, smoke it in vape form or use it topically to help yourself to relax before bed.

Foods that Cause Sleep Problems

Alcohol

Alcohol might help you fall asleep, but it’s known to cause problems for your sleep quality because it forces you to wake up to use the restroom more often. This prevents you from getting the REM sleep you need to properly feel rested.

Caffeine

Caffeine is great for waking you up, but it’s also good at keeping you up later than you planned. It gives you a burst of energy, but the jitters can last for up to 8 hours after you ingested it in the first place. This will keep you up later than you planned if you aren’t careful, no matter how comfortable your mattress is.

Spicy and Acidic Foods

If you eat foods that are spicy or acidic and you aren’t used to eating, this can lead to indigestion and heartburn that can keep you awake or make you wake up regularly through the night.

Food Habits that Cause Sleep Problems

Eating Late at Night

If you eat right before bed, you are much more likely to have indigestion, heartburn and have to get up and use the restroom at night. Try to schedule your last meal for three to four hours before you plan to go to bed

Drinking Too Much Water

The more you drink during the day, the more you’ll need to use the restroom. This continues during the night. The more often your sleep is disrupted, the less sleep you are going to get.

If you find yourself having regular trouble sleeping, talk to your doctor. There might be a medical issue underneath all of your sleep struggles. Even if there isn’t, your doctor can help you work through changing your sleep habits and working on your self care habits.  

by Holly Helscher, Ph.D.

When I was asked to give a product review for The Apprentice Doctor’s Suturing Course and Training kit, I readily agreed. As someone who provided oversight for nursing, surgical technology, medical assisting and veterinary technology programs, I was eager to see if the kit was something I could recommend for these kinds of programs. More importantly, since I primarily worked with under-resourced college students, discovering a way to maximize their time and limited resources while also improving their suturing skills was exciting.

In today’s world, most students have full time jobs and families. When adding a full-time college load to their obligations, they often struggle with competing obligations. Everything has to get done, but checking everything off a daily to-do list is almost unmanageable. On days when more time is needed for work or family, eliminating a homework assignment or lecture is often the choice. The reality of time management is there really is no more time. The time-pie is already cut into the thinnest possible slices.

Most students can read their textbooks and study their notes at home. But one thing they can’t do at home is practice their lab skills. Most college labs have set times when when they are open and staffed. When hours don’t coincide with students’ schedules, students lose premium individual attention and practice time. Having sufficient funds to cover transportation and additional childcare to return to campus outside of class is also challenging. For many it simply isn’t an option. They have to hope they can get by with what they learn during the lab time associated with the lectures. But without extra preparation, most students struggle gaining competency in suturing skills.

But by having a suturing kit at home, students can be home with their families, and still practice their skills; at their convenience. The Apprentice Doctor’s Suturing Course and Kit is a great solution to one of the gaps in students’ educational experiences.

Suturing kit efficacy for students

When I got the kit, I dropped everything I was doing and opened it. I was surprised at the compactness of the packaging, but upon lifting the lid I realized that the size of the package had little in common with how much was inside. I could see right away it had everything students needed to master suturing. It even has a suturing practice skin with pre-cut wounds.

One of the best parts of The Apprentice Doctor Suture Kit and Course is the ebook. It contains a lot of projects for practice that aren’t necessarily in any kind of medical curriculum. It presents different types of challenges that you’d see on the job. The practice skills allow students to do the projects multiple times until they feel confident.

One of the best parts of The Apprentice Doctor Suture Kit and Course is the ebook. It contains a lot of projects for practice that aren’t necessarily in any kind of medical curriculum. It presents different types of challenges that you’d see on the job. The practice skills allow students to do the projects multiple times until they feel confident.

After reviewing the book and projects, I was convinced students would have plenty of creative projects to work with. Each case is clearly laid out with suturing solutions demonstrated through pictures, videos and text. All necessary tools are in the kit, allowing students to practice at their convenience. I believe a student who consistently practices with one of these kits will undoubtedly demonstrate better skills and more confidence than their counterparts. I wish all medical programs could offer such a kit to each student as part of their curriculum.

There is a lot to like about The Apprentice Doctor’s Suturing Course and Kit. In general, I give it 4.5 stars our of 5, broken down in four general categories.

Effectiveness ( 5 stars)	Price (4 stars)	Ease of Use (5 stars)	Support (4 stars)
Plenty of projects to practice your skills. Immediate access to course upon payment.	Not the cheapest, but comes with a robust online course	Online book is well organized and clear. Kit is complete.	Reasonably prompt responses. FB support group. Twitter videos.

Specifically here is what I like about the kit.

What I like	What I don’t like
Variety of tools	It is the most expensive; however, there is a compact set that is less expensive.
Online projects to enable proficiency.	Doesn’t have the variety of suture thread sizes or number of sachets other kits have.
Videos are included that demonstrate each technique in a step-by-step format so you can see each move.
Students learn all the basic surgical knots and all 12 basic suturing techniques.
Includes assessment module with qualified medical professionals as examiners and measurable outcomes so students can measure their skill levels.
Posts suturing how-to videos on Twitter.
Facebook support page.
Opportunities for medical camps.
Internationally accredited.
Amazon’s Choice.

What can students learn?

This product is ideal for aspiring healthcare students where suturing is a part of their curriculum, or will be a part of their professional employment. Suturing itself is an art and requires dexterity and precision. The more students can practice the better they’ll be. If they have confidence in their ability to suture, when it comes time to interview for a job, they’ll be able to indicate that their skills are exceptional.

Medical and paramedic students will also find this kit useful. The various projects insert students into situations they are likely to encounter.

In addition to learning how to tie surgical knots, and how and when to place various sutures, students will also learn:

• How to remove sutures (the correct technique).
• How to correctly line up wound margins.
• How to evert a wound’s edges when suturing and why that’s important.
• How to correct the “dog’s ear” suturing defect.
• How to avoid ugly scars.
• The best way to professionally care for wounds.
• The correct techniques for holding your suturing instruments.
• How to treat wounds aseptically to minimize the chance of infection.
• The complications of suturing and how to prevent them.
• Real world suturing case studies

The student’s solution

Students can gain in competency in the comfort of their own home by buying The Apprentice Suture and OnLine Training Program. Its contents provides suturing tools and materials students are apt to run across in school or in employment situations.

Watch a student unpack the kit so you can see all the items inside. It comes with a CD course that can also be accessed on line. Being able to see how different sutures are done and then practice them with specific projects can give students an edge in school and on the job.

Watch a case study

Take a look at students working through projects.

What others are saying

Verified buyer’s on Amazon have said the following about The Apprentice Doctor’s suturing kit.

I am Medical Director and Associate Professor for a PA program and purchased this kit to trial for PA education. The CD is very informative and well thought out. The kit has enough instruments and materials to allow for more than adequate practice. The fake skin could be improved but is adequate and we tend to teach on either chicken thighs or pigs’ feet anyway. We will be looking to buy enough kits to outfit our student cohort. The price point for this kit is excellent as we priced several others which were a $100 more. Highly recommended as a great value. – Emilio Vazquez

This kit is the perfect learning tool, with all the instruments needed and the tutorial along with it! I love the fact that this kit made it so easy to learn this life-saving technique quickly and accurately! Thank you for putting together such a fantastic training kit for suturing!!! I would recommend this kit to everyone needing to know how to suture, because you never know when you’re going to need this invaluable skill! – C. Jones

I bought this for my daughter as a birthday gift and she LOVED it. She loved all the tools and that the kit is the same supplies used in the OR. – Crystal Bulloch

On TrustSpot, The Apprentice Doctor earned a 4.7/5 stars in 342 reviews. Reviews ranged from excellence in service to quality kits.

What are the alternative suturing kits?

There are other suturing kits available on the market, all of which are less expensive. However, only two others that I looked at provide some kind of ebook. Those that offer more pieces tend to count how many packets of threads are offered. So take care when shopping solely for the most “number of pieces” for a low price. The number of pieces doesn’t necessarily mean the kit has more instruments. They may only be providing extra packets of thread.

There is one suture kit made by Nish that is the least expensive and may be tempting to buy. However, the kit caters to dental students, so would not be the best purchase for a medical or nursing student.

The Apprentice Doctor Suturing Kit and Training Course has a 30-day free return policy in addition to a 100% money-back guarantee on all unopened kits. They will even provide a 50% refund on returned used kits. The Apprentice Doctor® was also nominated as one of the “Top 10 Healthcare Simulation Solution Providers in 2018” by Healthcare Tech Outlook Magazine. The course is also internationally accredited by the International Association for Distance Learning (IADL).

The Apprentice Doctor’s Suturing Course and Training Kit is designed to assist prospective medical and healthcare professionals to become proficient in suturing and learning the basic principles of wound care. Over 50,000 students have been trained using the methods provided in the course by Dr. Anton Scheepers who’s actively worked as a facial reconstructive surgeon for over 25 years.

“You have great teeth like your grandpa,” my mother said to me one day after one of my visits to the pediatric dentist. “But your sister is another story.”

Back then I didn’t overthink what she said. I was only eleven, and all I wanted to hear after going to the dentist was, “No cavities.” And that’s all I ever heard until I was in mid-twenties when I had my first cavity. Now I’m over sixty, and I don’t think I’ve had more than four cavities in total; no root canals or any other horror I always imagined could happen to my teeth. My grandfather was the same, although he probably didn’t have quite the same imagination. On the other hand, my sister has had more cavities than I can count.

That got me to wondering if we can inherit bad teeth from our families. My sister and I are different in coloring, bone structure and a lot of other things. So it might not be so far fetched to believe some genetic marker gave her problematic teeth and spared me.

To answer my own question, I did a little research on what elements of oral health are heredity and which are due to how I care for my teeth. It’s a different type of nature versus nurture.

Four Inherited Reasons for Problematic Teeth

Facial structure

Along with specific physical characteristics like hair and eye color, the shape of your teeth and the structure of your jaw are hereditary. These two facial structures can create teeth that are overcrowded or misshaped. Without orthodontic correction, it can be hard to reach some surfaces of your teeth with your toothbrush. So while you may take great care of your teeth, you may have the potential for more cavities.

Enamel thickness

Enamel covers the crown, which is the part of the tooth above the gum. Its purpose is to protect your teeth from decay. Genetics play a role in its thickness and strength. If the enamel is thin, your teeth will be more prone to cavities and other oral health problems.

Taste preferences

It may be difficult to believe, but genetics play a part in your tastebuds. You may love bananas, but your mother may think they taste like cough syrup. Genetics can determine that. A difference like that may not cross your path too much, but when people say they have a sweet tooth, it may have a basis in genetics. Individuals who gravitate toward sugary foods will increase their chances of developing cavities.

Oral cancer

Many factors contribute to the development of oral cancer, but evidence suggests genetics can play a role.

But can you blame all your oral health on your genes? No.

Even with these factors, you may not want to send your parents your dental bills just yet. Also if your teeth have been influenced by genetics, good oral health care can minimize any developing risk.

According to the American Dental Association, “Many common diseases are not inherited as a single gene defect but instead result from gene-environment interactions.” More simply stated, your dental hygiene, your environment, your habits and other factors can also help or hurt your oral health.

Four environmental causes

In addition to genetic factors, the environment also contributes to your oral health.

Attrition – When you clench or grind your teeth, which is often involuntary during sleep, this causes enamel erosion making your teeth more susceptible to tooth decay.

Abrasion – When you brush your teeth too hard, don’t floss correctly or bite your fingernails, pens or other hard surfaces, you can wear away your enamel, increasing your risk of decay.

Abfraction – Flexing or bending a tooth can result in stress fractions, which are slight cracks in your teeth. Bacteria can enter these cracks and brushing, or flossing can reach inside.

Corrosion – This condition occurs when acidic food or liquid hits the tooth’s surface. Certain medications, vitamins, and food are highly acidic and can wear down tooth enamel. Frequent vomiting from bulimia and even alcoholism can also contribute to corrosion.

Three signs of enamel erosion

If you are concerned about enamel erosion, watch for the following symptoms.

Sensitivity – In the early stages of enamel decay, some foods, especially sweets, and extreme temperatures may cause twinges of pain in your teeth. In later stages of erosion, this sensitive will become extreme and at times make you jump or take a sharp inhale of breath.

Discoloration – When enamel erodes, more dentin (the layer of the tooth beneath the enamel) is exposed. As a result, teeth may yellow.

Cracks and chips – You can generally feel cracks and chips in your teeth with your tongue. When enamel wears away, the edges of your teeth become aren’t smooth Cupping, which are indentations on the surface of the teeth, can also occur.

A dozen ways to nurture your teeth

Most of us know the basics of oral hygiene. But as a reminder, here are some things you can do to minimize tooth decay and gum disease.

1. Eliminate highly acidic foods and drinks – Carbonated sodas and citrus fruits and juices are acidic. After ingesting any of these, rinse your mouth with clear water. Using a straw when you drink acidic drinks pushes the beverage to the back of your mouth, mostly bypassing your teeth. Sports drinks are also high in acid which will eat away tooth enamel. They can also trigger acid reflux, which drives acid back into the mouth and onto the teeth.
2. Monitor snacks – When you snack throughout the day, you increase your risk of tooth decay, especially if those snacks of high in sugar and starches. It’s best to rinse your mouth and brush teeth after snacking or having a full meal.
3. Chew sugar-free gum – Chewing sugar-free gum between meals boosts saliva production which helps strengthen teeth with essential minerals.
4. Drink more water – As a general health advantage, drinking water is a good idea. But if you have low saliva volume or dry mouth, drinking more water can help increase your production of saliva, which helps your teeth.
5. Teeth as tools – When opening boxes, packages, or breaking strings, etc., use a proper tool like scissors or box cutters. Leave your teeth for chewing.
6. Grinding Your Teeth – If you grind your teeth, you will probably experience bone loss over time. Your dentist will normally check this during your cleaning appointments. If you grind your teeth at night, special mouthguards can be prescribed by your dentist to wear at night to prevent tooth and gum damage.
7. Oral Piercings – Although popular, tongue and lip piercings can harbor bacteria and may also wound the inside of your mouth. Piercings near the gumline could erode the gums or even nearby tooth enamel which protect nerve exposure. Piercings can also chip your teeth. Before getting a mouth piercing, talk to your dentist about the oral healthcare risks.
8. Mouthguards – Avoid broken, chipped and loss of teeth by protecting your teeth with a mouthguard if you are involved in contact sports.
9. Teeth whitening – Teeth whiteners, and whitening procedures are popular these days. But if you experience gum and tooth sensitivity, discuss your options with your dentist.
10. Flossing – If you’ve been to even one dental cleaning, you know flossing can improve your overall oral hygiene by minimizing plaque in your mouth, a sticky substance that can find every crack and crevice in your teeth. When it remains, bacteria develops causing tooth decay and other dental conditions. This is a hard habit to improve, but one of the most straightforward prevention measures available.
11. The right toothpaste – Using a fluoride toothpaste can strengthen teeth. But using a toothpaste that is too abrasive can weaken them. The U.S. Food and Drug Administration ranks the abrasiveness of toothpastes. Anything above 100 is they have determined as harsh. A rank of 200 is highly abrasive, and any toothpaste above 200 is one to avoid. Consult a comprehensive list.
12. Sealants – Sealants may help prevent enamel erosion and minimize tooth decay. Ask your dentist if you are a good candidate for this treatment.

Even if genetics play a role in how strong, or weak your teeth are, your daily choices about oral hygiene will go a long way to keeping your mouth and teeth healthy. In addition to brushing and flossing, if you follow other prevention measures, you can be confident you’re doing the best you can to keep your teeth in great shape for life.

If you’re interested in helping people care for their teeth, learn about becoming a dental hygienist, dental assistant or dental technician.