Origins Of Bad Breath
Bad breath typically originates in the mouth, where bacteria are ever present. When you eat, bits of food get caught in your teeth. Bacteria grow on these bits of food, releasing foul-smelling sulfur compounds.
The most common cause of bad breath is poor dental hygiene. If you dont brush and floss often, the bacteria in your mouth continue to grow, and a thin film of bacteria known as plaque builds up on your teeth. When plaque isnt brushed away at least twice per day, it produces a foul odor and leads to another smelly process, tooth decay.
All foods get stuck in your teeth, but certain foods like onions and garlic more commonly lead to bad breath. Digestion of these foods releases sulfur compounds into your bloodstream. When the blood reaches your lungs, it affects your breath.
Although more than 90 percent of bad breath cases originate in the mouth, occasionally the source of the problem comes from elsewhere in the body. It may be a result of acid reflux, which leads to the partial regurgitation of foul-tasting liquid. Other possible causes include infections, diabetes complications, and renal failure. Starting a new diet, such as the keto diet, may also bring about a certain breath odor.
research studies , poor dental hygiene is the most common cause of bad breath. Preventing plaque buildup is the key to maintaining a healthy mouth. You should brush your teeth using a fluoride toothpaste for two minutes at least twice per day .
Don’t Starve As Penance
If you’re hungry between meals, eat something! Don’t deprive yourself of food just because you overdid it yesterday. “Skipping usual meals or snacks the day after a binge will only increase the desire to overeat again,” says Minchen. She recommends reaching for snacks rich in protein to promote satiety, like plain Greek yogurt with berries, organic turkey slices with avocado, a Quest Bar, or two eggs with a piece of fruit.
Common Misconceptions About Detoxing
Detox diets are said to eliminate toxins from your body, improve health, and promote weight loss.
They often involve the use of laxatives, diuretics, vitamins, minerals, teas, and other foods thought to have detoxing properties.
The term toxin in the context of detox diets is loosely defined. It typically includes pollutants, synthetic chemicals, heavy metals, and processed foods which all negatively affect health.
However, popular detox diets rarely identify the specific toxins they aim to remove or the mechanism by which they supposedly eliminate them (
3 ).
Your body has a sophisticated way of eliminating toxins that involves the liver, kidneys, digestive system, skin, and lungs.
Still, only when these organs are healthy, can they effectively eliminate unwanted substances.
So, while detox diets dont do anything that your body cant naturally do on its own, you can optimize your bodys natural detoxification system.
summary
While detox diets have a seductive appeal, your body is fully equipped to handle toxins and other unwanted substances.
6 ).
Recognizing acetaldehyde as a toxin, your liver converts it to a harmless substance called acetate, which is later eliminated from your body.
While observational studies have shown low-to-moderate alcohol consumption beneficial for heart health, excessive drinking can cause a myriad of health problems (
10 ).
summary
Drinking too much alcohol reduces your livers ability to carry out its normal functions, such as detoxifying.
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Hidden Sugars To Avoid
LAUREN MILLER / Stocksy
During a sugar detox, you want to avoid snacks that are high in sugars or highly processed . But, there are less obvious foods that are better left on the shelf and out of your diet. For example, some healthy foods like packaged granola contain lots of added sugars, as well as partially hydrogenated oils. There are hidden sugars in many of our packaged convenience foods. And often, many of these dont necessarily taste particularly sweet, explains OConnor. Some wheat bread, for instance, may contain barley malt and other ‘sugars,’ such as honey to balance the flavor, but we dont consider this dessert.”
Granola bars, and even protein bars, also often masquerade as something healthier than they are. While some energy bars are formulated to be low in sugars and high in protein and/or healthy fats, there are so many that contain an excess of added sugars, chemicals, and fillers we dont need. So, youve got to read those labels, advises OConnor. Rather than decipher through a laundry list of ingredients, make your own trail mixjust be sure to limit the dried fruit because its concentrated in sugars.
Also, be aware of drinking too much alcohol. It’s less satisfying than food but still adds a lot of calories to our day with its hidden sugars. “Not only that,” says O’Connor, but “alcohol impairs our judgment, so we tend to eat ‘more freely’ as opposed to sticking to moderation.”
Ways To Get Back On Track After A Binge
Overeating is a problem almost everyone trying to lose weight faces at one point or another, and an unexpected binge can feel incredibly frustrating.
Even worse, it can cause your motivation and morale to tank, sometimes leading to an endless cycle that can completely derail your progress.
However, this doesnt have to be the case. Incorporating a few healthy habits into your routine can help you persevere.
Here are 10 tips to get back on track after an unplanned binge.
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Eat A Healthy Breakfast
While it may be tempting to skimp on breakfast or lunch the day after overeating, starting your day with a healthy meal can actually help you get back on track.
Not only does it allow you to start fresh after getting a good nights sleep, but it can also help you get right back into your routine and make healthier choices throughout the day.
Studies even show that sticking to a consistent eating pattern may be associated with less binge eating .
What you eat for your first meal of the day is also important.
For example, one study found that eating a high-protein breakfast decreased levels of ghrelin, the hunger hormone, more effectively than eating a high-carb breakfast .
Another study in 48 people showed that eating oatmeal, a food high in both protein and fiber, increased feelings of fullness and improved appetite control more than a ready-to-eat breakfast cereal .
Ideally, try to pick a meal thats high in both protein and fiber to get your day off to a healthy start. You can easily pair fiber-rich fruits, veggies, legumes or whole grains with a good source of protein for a well-rounded and nutritious meal.
Summary Eating a healthy meal can help you start your day off right, making it less likely youll binge later in the day. Consuming high-protein, high-fiber foods may be especially effective at keeping your appetite under control.
Have An Afternoon Tea
Drink a cup of dandelion root tea with your afternoon cucumber and almond snack. Trust me, this one is important. Dandelion can help improve digestion, and being properly hydrated is linked to everything from a healthy metabolism to energy and good skin health. If dandelion isnt your thing, go for green tea for an antioxidant and metabolic boost.
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Once The Festivities Come To An End Though Instead Of Procrastinating Or Feeling Discouraged You Should Start Your Exercise Routine Back Up As Itll Feel Good To Burn The Extra Calories That You Have Gained During The Festive Season
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While the festive season is usually followed by weddings and year-end parties, this year may bring slightly more subdued events, given the pandemic. But the one thing you can still count on and celebrate with is lots of heavenly and rich festive food. And its natural for all that food to lead to heaviness, puffiness, bloating and other minor digestive issues. While avoiding indulging is definitely a better option, if youre facing any of these problems, know that they can be reversed quite easily by following some simple detox tips to help clear the toxins from your body.
1. Drink lots of water
Drinking water is the best way to flush toxins out of vital organs. You must drink at least two litres of water daily to maintain hydration in the body. Since you may have consumed excessive sodium and alcohol during the festive season, your body may get dehydrated, which makes it even more important to increase your water consumption from the average recommendation.
2. Start exercising
3. Consume probiotics
Probiotic-rich foods such as yoghurt, kimchi, kefir and others contain good bacteria. Consuming such foods regularly can help give your gut health the boost it needs to get you back in shape.
4. Add metabolism-boosting drinks to your regime
5. Add some antioxidants in your diet
6. Consume foods that are easy to digest
7. Add some green vegetables
For more information, read our article on Detox diet.
Sugar Detox Plan: What To Eat During A Sugar Detox
Certain phenomena happen so predictably that they have become ordained laws of nature. For example, we know gravity will always bring things back down to Earth, and the Sun will rise each and every morning. Similarly, eating a lot of sugar will make us crave even more sugaror that’s at least how it seems.
Science backs up this seemingly inevitable sugar-craving cycle. Studies show that we can become biologically addicted to sugar, just as we would other substances like drugs or alcohol, which might explain why statistics on sugar consumption are so staggering. A report from the University of California San Francisco explains that the recommended daily sugar consumption is no more than six teaspoons, or 25 grams. However, the average American consumes 19.5 teaspoons or 82 grams, per day. It’s scary stuff.
Ready for a meal plan that will help you ditch sugar from your diet? Read on to learn what to eat for breakfast, lunch, and dinner during a sugar detox.
Meet the Expert
- Lauren O’Connor is a Registered Dietician, the author of Healthy Cooking for One Cookbook, and the owner of Nutri-Savvy.
- Darby Jackson is a certified holistic health coach, personal trainer, and the founder of Darby Jackson Well-Being.
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Sweat It Out With A Short Workout
You cant go from binge eating or overindulging all weekend straight to running a marathon, so today just focus on sweating it out in a simple way. Ease back into your healthy routine by doing one of the following:
- Alternating between jogging half a mile and walking half a mile, for as long as you like
- Trying one of these no-fuss 10-minute workouts
- Doing 10 minutes of yoga, like this 10-Minute Yoga Flow
All of these options can help you sweat out toxins and give you a much-needed boost of energy after a weekend of binge carbo-loading. A short but sweet workout at the beginning of the week also helps you get into a good routine so youll be ready for more exercise throughout the week.
If youre doing yoga, try to incorporate some twists as well. Twists help wring out the organs and are a natural method of detoxification.
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Why Do We Crave Sugar
First, it’s good to know we’re not lacking in self-control or willpower when it comes to sugar cravings. “Our biological addiction to sugar comes from primitive neurochemical reward centers in our brains that light up when we consume sugar,” Jackson explains. “These reward centers used to help keep us alive by signaling to our bodies that we need to eat more sugar to put on fat and stay alive when food was scarce. Now, food is everywhere, yet our bodies are still programmed to consume sugar when we see it.” To counteract this natural response, Jackson says, “it’s important for us to set our bodies up to control these cravings through a healthy diet and lifestyle.”
But that doesn’t mean quitting sugar all at once. “Start by recognizing how much sugar is in the food you are currently eating. Read the labels, look for ‘hidden sugars’ and stick to more whole foods, advises OConnor. Then, wean yourself off by consuming less of the breads, crackers, chips, and even energy bars, some of which are practically candy bars in disguise.” Consuming less sweet and processed foods is the goal, but she cautions against depriving yourself entirely. “Although it can be tricky, youve got to stick to your plan. Cold turkey may be easier in the short term because your body isnt responding to sugars incessant and nagging effect on the brain and the body. Still, in most cases, deprivation can lead to an unhealthy relationship with food, and in some cases, binging.”
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How Can I Detox My Body After Eating Unhealthy
While detox diets have a seductive appeal, your body is fully equipped to handle toxins and other unwanted substances. Limit Alcohol. Focus on Sleep. Drink More Water. Reduce Your Intake of Sugar and Processed Foods. Eat Antioxidant-Rich Foods. Eat Foods High in Prebiotics. Decrease Your Salt Intake. Get Active.
What Foods Help Flush Out Your System
Try starting your day with hot water and a slice of lemon to help flush out toxins and cleanse your system. Ginger. If too much fatty food or alcohol has caused problems for your digestive system, it may be worthwhile to add some ginger to your diet. Garlic. Artichoke. Beetroot. Green tea. Cabbage. Brown rice.
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Stick With Clean And Simple
When making your list, think of foods in their natural state. If you still are not sure, stick with Mother Nature. Trade your cleanse for some plant-based power as you make the transition back to solid food. Adding in too many complex or packaged foods from the start will offset the good changes you have cultivated within your gut and bloodstream. You have balanced out the good and bad bacteria within your microbiome, and reset the pH levels in your body, so adhering to clean and simple is best. Keeping organic cold-pressed juice in your daily diet is also a great way to reach optimal health and wellness. Of course, be sure to continue drinking plenty of water to flush the system and stay hydrated.
Ways To Cleanse Your Body In 1 Day
While there is no such thing as a one-day miracle fix for overindulging, it can help to hit the reset button every once in a while giving you a little push towards feeling better stat and making healthier long-term decisions.
Here are five tips to help you cleanse, de-bloat and set your diet and health back on the right track in just one day:
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Great Ways To Cleanse After Eating Too Much
Weve all been there the sluggishness, lethargy and general blah feeling that comes after holiday meals or simply celebrating much too heartily with food and drink. The good news is that these 5 great ways to cleanse your body after an evening of overindulgence are easy as well as tasty! Even if your indulgence consisted of not-bad-for-you foods, sometimes its the sheer quantity of food and drink that can do us in.
Green Smoothies
Id say this is my #1 way to get back on the healthy eating track after falling off of it. Green smoothies have so many benefits in addition to their cleansing qualities. They hydrate, energize, get your digestive system in gear, are great for your skin, and more. If you have a regular blender, you can use spinach, arugula, and dark green lettuces high-speed blenders are better for handling kale and collard greens. Be sure to explore our popular post on the Top 10 Benefits of Green Smoothies.
After having a meal that gives you indigestion or makes you feel bloated, a green smoothie is a perfect next-day antidote, filling yet light. Adding in superfood seeds like chia or hemp powers up your green smoothie even more. Here are a few of our favorites.
Fresh Juices
If you dont have a juicing machine, you can still make this Refreshing Green Lemonade in a regular blender.
Apple Cider Vinegar Drinks
Cleansing green salads
Leafy greens
Ginger Or Peppermint Tea
If you’re feeling superbloated or crampy or are experiencing indigestion, ginger or peppermint tea may be your best liquid bet. These two soothing brews are both considered antispasmodic, meaning they help relax the muscles in your digestive tract and allow gas to pass through more easily, preventing those sharp, stabbing pains. Bonus: They’re caffeine-free, so they count toward your water intake.
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What Is A Detox Diet
The name sounds reassuring everyone knows that anything toxic is bad for you. Plus, detox diets encourage you to eat natural foods and involve lots of water and veggies, all stuff you know is good for you. You hear about celebrities going on detox diets, so shouldn’t a detox diet be a good bet?
Not really. Like many other fad diets, detox diets can cause problems, especially for young people.
A toxin is a chemical or poison that has harmful effects on the body. Toxins can come from food or water, from chemicals used to grow or prepare food, and even from the air we breathe. Our bodies process those toxins through organs like the liver and kidneys and get rid of them in urine , feces , and sweat.
The basic idea behind detox and cleanse diets is to purify and purge the body the “bad” stuff that can cause problems like tiredness, headaches, and nausea. But the human body is designed to purify itself and there is no evidence that detox diets work.
Detox diets vary. Most recommend removing processed foods and other foods, like caffeine, dairy, gluten, and red meat. Some involve fasting, which means you dont eat anything for a day or longer. Some allow juices, clear broths, or other drinks to help flush out the toxins. Some detox diets also encourage people to have colonic irrigation or enemas to “clean out” the colon. Others recommend special teas or supplements to help the “purification” process.