Premier Dental - August 2021

Premier Dental - August 2021

PREMIER DENTAL N EWS L E T T E R

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Be Well This August EASY TIPS FOR BETTER LIVING

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This August, I invite you to focus on your health. Since August is National Wellness Month, this is a great time to examine how to improve your state of well-being. To improve your health, examine the factors that most affect you — your sleep patterns, diet, exercise habits, stress levels, and social connections. Personally, I’m a huge fan of taking small steps rather than big drastic changes. I find that they are easier to stick with. They may not seem to stimulate any lasting difference, but small, incremental changes that are consistently done eventually lead to big results. As a dental health professional with some personal experience, I have a few tips that can help you make slow but important changes to your health. Try these out this August if you are interested: Get Quality Sleep Sleep is a vital part of our physical and mental well-being. During sleep, our body repairs itself and completes functions it cannot do while awake. Most people need seven to eight hours of sleep to feel refreshed and energetic. Luckily, there are some changes you can make to your daily routines that can influence your sleep pattern. These include avoiding caffeine after noon, taking a hot shower before you sleep, going to bed and waking up at the same time each day, and doing quiet, calm activities — that don’t involve a screen — before bedtime. Eat Better Changing your diet requires eliminating “bad” foods and adding “good” foods. Most of us know that decreasing the amount of salt, sugar, and unhealthy fats we consume and increasing our fruit, vegetable, and water intake will lead to better health.

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Add “good” foods to your meal plan

three-fourths of a teaspoon. The next month, I may drop down to half a teaspoon, until I am finally at one-fourth of a teaspoon. I may choose to stop there or try to drink my coffee without sugar. Exercise More This is definitely an area for incremental change! If you have not regularly exercised recently, you need to work up to more intense exercise, or you will risk injuring yourself. Research shows that even 20–30 minutes of moderate, consistent daily exercise can have a positive impact on your overall health and help improve your mood and stress levels. I suggest purchasing a pedometer and counting how many steps you take each day. Set goals to increase your amount every week or month, and exercising will become more natural and a bit easier. You could also consider joining a yoga, walking, or aerobics class. Just Relax When people hear about meditation, they think it’s some new-age, strange practice. However, meditation is extremely beneficial. It reduces your stress level, it may decrease blood pressure, and it gives your brain a break from constant thinking. Like exercise, the more you do, the better you’ll get at it. Start with guided meditation (YouTube is a great source for this!) for five minutes a day, and then slowly improve from there. Connect With Others Many people may not realize just how vital social connections are. We are social creatures, and the more we connect with others, the better we feel. COVID-19 has been especially difficult for this. Take 10 minutes out of your day to call someone you’ve been thinking about. As you start to feel comfortable with others, make plans with family and friends — or join a club or local group through the Meetup app. No matter how healthy we feel, we all have areas where we could improve. I hope this gives you a few ideas. And let me know if you make any improvement this August. I’d love to hear about it!

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PATIENT COORDINATORS

MICHELE ROBERTA

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CATHLEEN

HYGIENISTS

CHARLENE JULIA

PRACTICE MANAGER

But it’s not always that easy!

PETER

We must allow our taste buds and bodies time to adjust. If not, our bodies go through huge fluctuations, including withdrawals and cravings, which are difficult to manage and overcome. Eventually, we may end up going back to what feels good, even if it’s bad for us. A process I have found very useful is to take a step-down approach for things I want to eliminate and a step-up approach for things I want to add. For example, if I normally add one teaspoon of sugar to my coffee, but I want to decrease my sugar intake, then I may limit the sugar I add to my coffee by one-fourth. For one month, I will add

–Dr. Hema Gopal

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DR. HEMA GOPAL: 20+ YEARS IN PROFESSIONAL PRACTICE

Don’t Reach for the Coffee 3 NATURAL WAYS TO BOOST YOUR ENERGY WITHOUT CAFFEINE

toward your right foot so that your right arm is on your right knee. Switch to the other side and repeat as needed. Finally, pull your head toward your shoulders to loosen your neck.

If you can’t start your day without your daily cup — or cups — of joe, you’re not alone. More than 450 million cups of coffee are consumed by U.S. residents every day, and unfortunately, heavy caffeine consumption may not be healthy. (It’s a big reason why celebrities like Jennifer Lopez, Jim Carrey, and Kim Kardashian don’t drink it!) Moderate amounts of caffeine can improve your mental health, and some studies suggest it could even prevent some chronic conditions. However, there are major downsides to overconsumption, drinking more than four cups of coffee each day. These can include high blood pressure, addiction symptoms, and decreased mentality.

Go for a Walk

When you wake up in the morning, head outside! Movement stimulates your brain and improves your mood, and the act of walking is relaxing enough that it doesn’t require much effort on your part. Plus, it’s a great way to get your steps in, wake up slowly, and get outside before a busy day.

Just Breathe

This might sound like it will lull you to sleep, but there are actually some breathing techniques that can help you wake up! The “breath of fire” is a rapid-fire breathing technique, during which you inhale deeply, exhale deeply, inhale deeply again, and then exhale quickly. Repeat this as needed. Other practices that focus on breathing, like yoga, can be effective, too. Waking up isn’t an exact science, but once you find a healthy method that works for you, you may never need coffee again. (Gasp!)

If you want to break out of the caffeine cycle and reduce how much coffee you drink, try replacing that cuppa with one of these methods!

Stretch

After laying in one position all night, your body may feel stiff and achy. Stretching awakens your muscles and helps you break out of that groggy morning feeling. Start with your back and do some slow core twists. Then, sit on the floor and lay your legs out in front of you. Stretch forward, then sit back up. Next, position your right foot on the opposite side of your left knee. Keeping your hips centered, turn your torso

What’s That Smell? HOW TO GET FRESH BREATH!

Happy (maybe belated) National Fresh Breath Day! Unless you’re a dentist or in dental marketing, you may have no idea that this seemingly small, strange holiday even exists, but it does — on Aug. 6, to be exact. It’s wise not to ignore this day, as it can serve as an important reminder to keep your mouth clean, fresh, and balanced. So, what is bad breath? Those noxious fumes wafting from your mouth could be the result of any number of scenarios. Simply eating or drinking something potent, like coffee, garlic, or onions, can produce sulfides, which cause the smell to linger. You could also be eating too many sweets. The bad bacteria in your mouth love to feed on these sugary morsels, and the plaque buildup could start to stink. Other factors include drinking too much alcohol or smoking and chewing tobacco. Some people may also struggle with chronic halitosis (chronic bad breath). In some serious cases, this could be a symptom of an underlying medical issue, an allergy symptom, or the result of medication. If you’re concerned, let us know. We can help you find the cause!

Ew! How do you fix it? As with any dental issue, the best way to prevent and treat smelly breath is to regularly brush and floss your teeth. This removes stuck-on food particles, sugar, and plaque buildup, all of which could be contributing to your bad breath. (Don’t forget to brush your tongue and replace your toothbrush regularly!) If you can’t brush your teeth the moment you catch the smell, popping a piece of sugar-free gum or a mint into your mouth could do the trick. Try rinsing with water, drinking more water, or eating mild food, like carrots or bell peppers, to scrub away at your teeth and gums. Treatment for more chronic cases of halitosis could mean changes to your diet and lifestyle choices and potential adjustments to your treatment for serious medical conditions. Before doing this, please consult with dental professionals. We can help you find a solution that fits into your lifestyle and restores the balance of smell in your mouth!

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Throughout many of the northern states, August is a big month because it’s the start of apple season! Orchards begin to harvest their early season crop, and many varieties of apples are starting to ripen and will continue to do so throughout the fall. As these apples ripen, many orchards invite guests to their grounds to pick fruit and enjoy a day outdoors. Here are three orchards that are well worth the trip! Stribling Orchard, Markham, Virginia Situated near the Shenandoah River in the hills of Virginia, this orchard has a rich history that goes back to the founding of the United States. As you pick apples, you can enjoy learning about the orchard’s past. Guests are also invited to bring a picnic as they harvest their bounty. Learn more at StriblingOrchard.com . Apple Season Begins! GET THE MOST OUT OF YOUR APPLE HARVEST

Summer Vegetable Greek Salad

Inspired by CookieAndKate.com

Ingredients For the vinaigrette: • 2 tbsp red wine vinegar

• 1 small cucumber, seeded and chopped • 1 cup yellow bell pepper, chopped • 1/4 cup red onion, finely chopped • 1/4 cup fresh parsley, chopped • 1/4 cup Kalamata olives, pitted and halved • 1/2 cup feta cheese, crumbled • Optional protein choices: 1 cup cooked chickpeas or 6 oz Genoa salami

• 1 tsp Dijon mustard • 1 garlic clove, minced • 1 tsp dried oregano • 1/2 tsp honey • 1/2 tsp salt • 1/4 cup extra-virgin olive oil For the salad: • 1 head romaine lettuce, chopped • 1 cup grape tomatoes, halved

Directions

1. In a medium bowl, whisk together vinegar, mustard, garlic, oregano, honey, and salt. Slowly drizzle in the olive oil, whisking until well combined. 2. In a large serving bowl, toss together the romaine lettuce, tomatoes, cucumber, bell pepper, red onion, parsley, olives, and feta (as well as the chickpeas or salami, if desired). 3. If you plan to serve all the salad at once, drizzle the dressing over the salad to lightly coat, then toss to combine. Otherwise, store the vinaigrette and salad separately, then dress each portion before serving.

Take a Break

Kiyokawa Family Orchards, Parkdale, Oregon Tucked away in the Hood Valley just north of Mount Hood in Oregon, Kiyokawa boasts the largest U-Pick orchard in the valley and offers exceptional scenery for apple (and pear) pickers! There are many apples to choose from, but there are also fruit stands that sell cider, honey, and jam. Find out more at KiyokawaFamilyOrchards.com . Brighton Woods Orchard, Burlington, Wisconsin This orchard features several varieties of apples, so it’s open well throughout the season. Their website even breaks down their apple varieties and lets visitors know the best times to stop by in order to pick the apples they want most! Check out all the selections at BrightonWoodsOrchard.com . A Little Closer to Home If you can’t make it to one of these three locations, why not see if there’s a local orchard that lets you pick your own apples or buy a fresh bundle? Before you go on your apple-picking adventure, here are a few quick tips to keep in mind.

• It’s great for the whole family!

• Pick the apples, but don’t shake the branch.

• Set the apples gently in your carrier of choice so you don’t bruise the fruit!

• Apples on the outer branches ripen first.

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DR. HEMA GOPAL: 20+ YEARS IN PROFESSIONAL PRACTICE

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Inside

DR. HEMA GOPAL: 20+ YEARS IN PROFESSIONAL PRACTICE

This Issue

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Dr. Gopal Helps You Celebrate National Wellness Month

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Wake Up Without Coffee — Really! Fresh Breath Is Easier Than You Think!

3

Are You Ready for Apple Season? Summer Vegetable Greek Salad

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How Dentistry Is Helping Holocaust Survivors

HOW COSMETIC SURGERY IS HELPING THIS HOLOCAUST SURVIVOR LIVE A BETTER LIFE The Power of Proper Dental Care

“I wasn’t sure if I would survive one hour to the next,” Sam said.

Trigger warning: This article features imprisonment, abuse, and the Holocaust.

Later, Sam joined 5,000 other prisoners on a death march. By the time Sam decided he would make a run for it, there were just 400 prisoners left. Late one night, Sam sneaked off into the woods, running until he was so exhausted that he fell asleep. He was eventually found by Russian soldiers, who took Sam to a hospital.

Cosmetic dentistry may seem like an unnecessary extravagance to some people, but for Holocaust survivors, cosmetic dentistry can change their lives.

Because of the deplorable conditions in which many Holocaust survivors were forced to live, malnutrition, abuse, and improper oral hygiene created the perfect environment for gum disease, tooth decay, and many other dental conditions. In a recent joint effort by national dental and health organizations, some survivors are receiving the dental care they need to continue living full, happy lives. That’s the case for Sam Weinreb, who, at the age of 13, found his family had been taken prisoner by German soldiers and were sent to Auschwitz. Fearing for his life, Sam went on the run. He fled to Hungary, but when he approached police officers for help, he was arrested. Sam was held for two years and beaten every day until being transported to Auschwitz. That’s when his gum pain and toothaches became more frequent, but Sam didn’t dare tell anyone. As Sam explained to Reader’s Digest in 2020, if prisoners spoke up about health conditions, they were taken away and never returned.

Sam lived out the remainder of his childhood at a New York orphanage, and he eventually married and had two children.

However, the dental issues that resulted from his ordeal continued to pain him. Finally, with the help of this project, at the age of 91, Sam received dental implants that have allowed him to enjoy eating food again! He no longer has to live with the reminder of the trauma he endured as a young teen, and his worries about eating are gone.

“My whole life is different today,” Sam says.

If you’re ready for a life-changing experience — something that could allow you to enjoy food again or smile without feeling embarrassed — schedule an appointment with our team today.

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609.298.1124

DR. HEMA GOPAL: 20+ YEARS IN PROFESSIONAL PRACTICE