While you’re chasing a marathon PB or grinding by way of a future, odds are you’re occupied with splits, your sore calves or possibly how good your post-run meal will style. However in response to Arden Younger, a prime Canadian ultrarunner and dentist primarily based in Vancouver (who not too long ago took second on the Crown King Scramble 50K) runners must be paying far more consideration to what’s occurring of their mouths—and he or she has a couple of ideas for maintaining these pearly whites in race-ready form.
“The quantity and frequency of carbohydrate that an endurance athlete ingests throughout competitors and coaching can wreak havoc in your mouth,” she explains, “growing danger of enamel erosion, dental cavities, and inflammatory periodontal illness.” All these mid-run carbs would possibly gasoline your physique—however they’re additionally feeding the unsuitable crowd in your mouth.
Carbs, sports activities drinks and tooth bother
To maintain going robust, endurance athletes usually depend on a gentle stream of gels, drinks and vitality chews. However this sugar rush creates the proper storm for cavity-causing micro organism. As Younger explains, these micro organism metabolize the sugars and produce acid, which dissolves enamel and raises the chance of cavities and gum illness. On prime of that, most sports activities drinks are already acidic, with a pH round 3, compounding the injury with each sip.
“Saliva will neutralize that pH, however it takes time, and each time you are taking a swig of that sports activities drink, the method begins once more,” Younger says. “This fixed cycle of acid and sugar publicity can take a severe toll in your dental well being.”
So, how are you going to shield your smile whereas nonetheless fueling your physique for these lengthy runs? Younger shares a couple of easy ideas:
Brush and floss often
It sounds primary, however it issues—particularly for runners often fuelling with sugar. Brushing twice a day and flossing as soon as helps clear away the micro organism and meals particles that trigger decay and gum illness. If you happen to use a Waterpik (or related model) flosser, that’s an ideal bonus for flushing out carb-heavy residue across the gums—however it doesn’t change flossing totally. And hey, if the nice ultra-champion Courtney Dauwalter can pause for a fast brush mid-race, you possibly can too.
Use fluoride
For runners taking in a number of gels and sugary drinks, a high-fluoride toothpaste could make a giant distinction. Younger recommends utilizing one with 5000ppm fluoride to assist remineralize and strengthen enamel. These are often bought as prescription merchandise within the U.S., however in Canada you possibly can usually discover them over-the-counter beneath model names like Colgate PreviDent 5000 or Clinpro 5000. Test your native pharmacy (behind the counter), or ask your dentist. They are often expensive, so maintain a watch out for gross sales or ask your dentist if they will provide it straight.
Rinse with water
After taking a gel, sports activities drink or chew, swish with plain water to assist neutralize the acids and sugars in your mouth. It’s a easy step, however one of the vital efficient. “Saliva will neutralize that pH,” says Younger, “however it takes time, and each time you are taking a swig of that sports activities drink, the method begins once more.” A fast rinse helps pace up that neutralizing course of between fueling intervals.