Vitamin and mineral deficiencies play a part in bruxism and TMJ. Find out which vegetables, herbs and other food you need to add to your diet.
Herbs and Vegetables
- You can help relax your nerves and anxiety with herbal tea, such as green tea, chamomile or lavender. Put a pinch or two of fresh herb leaves in a mug of boiled water. Allow it to brew for a short while before drinking. Drinking herbal tea is a very important part of a healthy diet.
- Orange and green vegetables are considered to be soothing, as is parsley root, which has stress-relief properties. You can either boil it until it’s soft, or slice it thinly and add it to a salad or herbal tea.
Diet Supplements
Research[1] shows that magnesium deficiency contributes to bruxism. You can boost your magnesium intake by taking a magnesium supplement.
It is recommended[2] that an adult takes approximately 100 mg per day, while a child should take 25-50 mg per day. Take into account your weight or your child’s weight – Dr Nissani recommends about 0.7mg per pound of body weight per day. According to this calculation, a 70 pound child should take about 49 mg per day, a 100 pound teenager or adult should take approximately 70 mg per day, and a 150 pound adult should consume roughly 105 mg of magnesium per day, and so on[2].
Of course, how much you should take also depends on your lack of magnesium. Be aware of the risks of overdosing – people with heart or kidney problems probably shouldn’t take extra magnesium. Side effects aren’t common but include diarrhoea, dizziness, drowsiness, and blurred vision[3].
Another option is to eat magnesium-rich foods, such as:
- Green leafy vegetables
- Nuts
- Wholegrains
- Legumes
- Tuna
- Figs
- Tap water – it is higher in magnesium than “soft” (boiled, filtered or purified) water.
References
- Lehvila, P. (1994). Bruxism and magnesium: literature review and case reports. Proceedings of the Finnish Dental Society, 70, 217-224.
- Nissani, M. Bruxism: Advice, Links, Resources. Retrieved October 17 2008, from http://www.is.wayne.edu/mnissani/bruxnet/Advice.htm
- Magnesium Supplement. (2007). In MayoClinic.com. Retrieved October 3, 2008, from http://www.mayoclinic.com/health/drug-information/DR602371
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