I once knew of someone who complains of headache each time she wakes up in the morning, and the headache would usually go away by itself later on in the day, even if she has not done anything to alleviate it. It went on for a month without her knowing the reason why her headaches are confined to her waking hours – until her 10-year old son, who sleeps in her room, told her that her mouth is making weird noises at night while she is asleep.  When she asked what sort of weird noises, her son told her she was grinding her teeth.  Turns out, she has bruxism.

What is Bruxism?

Bruxism is a medical term used to define the grinding of teeth on a regular basis. As with my friend, most people are not aware that they have the condition – and to think that this condition is fairly common! The reason behind this unawareness is that the teeth grinding oftentimes occur during sleep, so one has really no way of knowing, especially if the person sleeps alone. There are also some cases where a person uses teeth grinding to relieve the tension that he or she feels.

The usual tell-tale signs that lead a person to think that he or she has a bad teeth grinding habit are headaches upon waking up and a painful jaw in the morning.

What Causes Bruxism?

No one can actually pinpoint the exact cause of bruxism. What may be true for my friend may not be true for you. However, psychological factors such as anxiety and stress are some dynamic issues that usually cause teeth grinding. People who tend to worry too much and whose coping mechanisms are not enough to fully deal with life stressors commonly experience the condition. Teeth problems, such as poorly aligned teeth or a missing tooth, can also lead to bruxism.  Additional factors that may lead to bruxism include allergies, heat & cold sensitivity, trauma in the face or mouth, nervous system malfunction and nutrient deficiency.

Although bruxism is not a major problem in itself, its dental effects can be bothersome. Constant grinding may cause the teeth to erode, leading to more oral and dental problems – the teeth may become loose, jaw bones may be damaged, and this may also lead to the loss of teeth. In order to avoid the pitfalls of bruxism here are all-natural tips that you can easily follow:

• Eat more fruits and vegetables

  It is recommended that you consume a hypoglycemic diet by getting your daily dose of fresh fruits and vegetables.  These groups of foods are high in fiber, and are so refreshing that they help the jaw muscles to relax.  Remember that when you grind your teeth, the jaw muscles are constantly at work because they are constantly clenched. So helping them to relax would do wonders. Excellent food choices would be broiled fish, legumes, whole grains, skinless chicken or white turkey, as well as nuts and raw seeds. Also, practice moderation when eating fruits that are very sweet or vegetables that are too starchy.

• Avoid processed foods

  It is also advised that you avoid unhealthy types of food such as those that contain saturated fats, artificial flavorings, food colorings and those that are from fast food chains. Caffeinated beverages should also be avoided as these intend to cause sleeplessness, which will deprive you of your much needed rest. Some foods may even increase your anxiety level, which could only lead to more teeth grinding at night. As always, it is best to be careful about what you eat because it has the possibility of either doing your body good, or making bad things even worse.

  Also, refrain from eating sweets before bedtime. Sugar, aside from being bad for your teeth, also affects your blood sugar levels.

• Manage Stress

  Because stress and anxiety are two factors that had been said to cause bruxism, it is advised that you make ways to effectively manage stress levels. Do something that will become your outlet. Choose a hobby that could take your mind off of your worries.  Indulge in exercise 3-4 times each week. Spending time outdoors, breathing in fresh air and enjoying the rays of the sun, can help you relax. Practice yoga, meditation or deep breathing exercises in order to soothe your mind. Go out with friends to take a break from your daily chores. It is also equally important that you talk to somebody you trust. Do not bottle it all in. Do not be shy to ask for help. Remember that you do not have to carry everything all at once, all alone. It always helps to have someone carry the load with you. It makes the load a little lighter and the fun stuff a little more fun too.

• Take Supplements

  Highly suggested supplements include Calcium, Pantothenic Acid, Vitamin B Complex, Vitamin C, Chromium, Melatonin, Zinc.  Calcium deficiency has been linked to bruxism; Pantothenic Acid helps reduce stress levels; Vitamin B Complex ensures that your nerves are properly functioning; Vitamin C, together with Bioflavonoids also fights off stress – the same is true with Zinc; Chromium aids in stabilizing your blood sugar levels; and Melatonin helps you sleep better.

  Recommended dosages are as follows:

  • Calcium - 1,500 - 2,000 mg each day
  • Pantothenic Acid - 500 mg twice each day
  • Vitamin B Complex - 100 mg twice each day
  • Vitamin C with Bioflavonoids - 3,000 - 5,000 mg each day
  • Chromium - 200 - 400 mcg each day
  • Zinc - 50 mg each day

• Drink warm herbal tea such as peppermint, fennel or lemon balm before sleeping.

  Herbal teas such as peppermint, fennel or lemon balm aids in better sleep, thereby allowing your body to fully rest and recover from the day’s demanding workload. Steep a teaspoon of either peppermint, fennel or lemon balm in one cup of boiling water.  Do this for 10 minutes and then strain the liquid. Drink hot, three times a day.

Sources
naturalhealthontheweb.com
teethgrindingcure.com
herbs2000.com
wearedentistry.com
ezinearticles.com