7 Surprising Ways To Protect Your Teeth

You only get one set of choppers, and repair costs more than prevention. So be kind to your teeth. Here are some mistakes you may not know you're making. 

1. Brushing Too Hard

"If you brush too vigorously, you can wear away at your enamel and cause sensitivity and even gum recession," says dentist Nuntiya Kakanantadilok, director of the division of pediatric dentistry at Montefiore Medical Center in New York City. Buy a brush with soft bristles and move it in small circles, not side to side, she says.
 
2. Eating too Many Acidic Foods

"They can wear away enamel," says Kakanantadilok. That's a problem because that top protective layer of the teeth can never grow back. Nerves below it lose their protection, and you may start to feel pain from hot or cold. Some acidic, erosion-causing culprits: regular (and diet) soda, orange juice, wine, sports drinks, sour gummy candies, and lemons. "Think about your tooth as a seashell," says dentist Martha Ann Keels, division chief for pediatric dentistry at Duke Children's Hospital. "If you put a seashell in Coke, it will disappear."

If you can't resist these dental no-no's, at least neutralize the pH in your mouth by consuming water or cheese with them, says Keels. And instead of swishing acidic drinks around your in mouth, use a straw to limit contact with teeth, says dentist Richard H. Price, an American Dental Association consumer adviser.
 
3. Too Much Teeth Whitening

It's normal to want pearlier whites. After all, says Price, "As we get older, teeth get darker." But don't overdo it. "Basically, you're exposing your teeth to a very mild acid," says Kakanantadilok.

"Excessive bleaching can weaken enamel. Over time, even mild acid can begin to erode the mineral content of the tooth, causing the enamel to become porous and eventually to break down and become more sensitive."

Kakanantadilok says over-the-counter white strips are milder than in-office bleaching systems. And who wants teeth that look like Chiclets gum, anyway? "We try to educate people that 'normal' tooth color is not white but more ivory," says Paul Casamassimo, director of the Pediatric Oral Health Research and Policy Center for the American Academy of Pediatric Dentistry.
 
4. Chasing Hot Pizza With a Cold Drink

When you bite into a piece of hot pizza, you're expanding your enamel. "Then you take a big dose of cold cola, not with a straw, and you're going to cause contraction," says Price. That can create what's called a "craze line" -- a vertical, hair-thin crack in the enamel that can lead to breaks and stains. "It would be similar to what happens to a porcelain plate that goes from hot to cold," says Price.

"Teeth will contract or expand with changes in temperature," says Casamassimo. "When that happens, if it's done too quickly, it's damaging." One solution: Like Price, eat hot pizza with a knife and fork.
 
5. Using the Wrong Toothpaste
 
Pick one that's not too abrasive: The FDA rates toothpastes using a "relative dentin abrasion" (RDA) scale. Anything above 100 is considered abrasive, above 150 is highly abrasive, and above 200 is not recommended, says Kakanantadilok. For your reference: Colgate Total gets 70, Colgate Baking Soda & Peroxide Whitening Toothpaste gets 145, and Arm & Hammer Dental Care PM gets 168.
 
Use toothpaste with fluoride: The mineral can't re-grow enamel, but it plays a big role in making teeth stronger. "It's like putting on a protective raincoat or waxing your car," says Keels.
 
6. Using Them As a Tool

You might think this sounds crazy, but lots of people do this absent-mindedly. "The teeth are meant to chew foods and look pretty when you smile, not to open up candy wrappers or chomp down on ice cubes," says dentist Warren Brill, president of the American Academy of Pediatric Dentistry.

If you use your chompers to open nail polish bottles, beer bottles, or anything else, you can cause micro-fractures that may not be apparent for years, says Kakanantadilok. Such abuse can also cause teeth to break or fillings to pop out.
 
7. Not Brushing and Flossing Enough

Some people think this is enough -- some people are wrong. Brush for two minutes a day, twice a day. Otherwise, you increase the odds that you'll get cavities, which, if untreated, can spread into the jaw and cause infections. If you're at work and can't get to your toothbrush, a good solution is to keep a box of dental floss in your purse or drawer. "Floss first, if that's all you can do," says Keels.

Outsmarting Fatigue

In a recent British study, cyclists who used self-talk were able to extend their time to exhaustion by 18%. Participants chose four motivational mantras - two for the midphase of a workout and two for the end. Start with upbeat ones: "Feeling good!" "You're a winner!" Nearer the end: "Dig deep," or "Push it."

Making A Breakthrough

"Breakthroughs happen on the verge of breakdowns." - Olympic gold medalist skiier Billy Demong

"Just 10 more seconds," Demong tells himself over and over, as he pushes himself toward the limit of his physical endurance. Admittedly my strain's not nearly as great as I push toward the end of a 30-minute stationary-biking segment. But there is some raw determination in going to the gym six days a week, doing the same monotonous workout while my elbow heals, which has been two months and counting. Pushing up to 70% or 75% of maximum heart rate. Doing a series of stretching exercises afterward. Moving forward.

Silver Linings Playbook

Reflect on the past! Think of accomplishments and events that made you smile. "Doing this reminds you that your abilities have led to good life experiences," says Dr. Jeffrey Huffman.

Relish the present! Before you go to bed,think about the good things that happened that day. It'll help you tap your gratitude, even if you feel stressed.

Imagine your future! Picture your perfect life (in lots of detail) five years from now. Then focus on what's attainable.

Tennis Elbow

This link matches my symptoms pretty well. There's some discussion of a 6-12 month healing time. Boo! But several treatments are recommended to help.

http://orthopmg.com/patient-education/kb/hw-view.php?DOCHWID=hw225372

13 Weight Loss Resolutions You Shouldn't (And Should) Make

By Dana Leigh Smith of Health.com:

Get this: 30% of all New Year's resolutions are broken before February, according to a poll by the time management firm Franklin Covey. "People tend to fall off the weight-loss wagon so quickly because their goals are unrealistic," says Toby Amidor, a registered dietitian based in New York City. 

"When people feel as though they've failed, they tend to throw in the towel for good instead of giving their resolution another shot." Here, four of the nation's top diet experts reveal common weight loss resolutions that almost always backfire.

"I want to lose 20 pounds"

"Dropping 20 pounds is a great long-term goal, but dieters tend to fall off track when they have such a lofty resolution," says Amidor.

 

Revised resolution: Lose 1 pound per week
 

"Instead of taking on such a big task, focus on losing one pound a week by setting small diet and exercise goals," suggests Amidor. "For example, resolve to pick skim dairy over whole and pledge to work out 30 minutes, three times a week. You'll be surprised how small tweaks can result in major change."

5 Reasons New Year's Resolutions Fail

"I'm going to try the ________ diet"

Fill in the blank with any fad diet and you're doomed for failure. A typical diet-of-the-moment requires cutting out one or more major food groups, like fruits, grains, or meats. That's simply unhealthy and can also prove overwhelming, says Amidor.

Revised resolution: Eat lean protein and veggies at every meal
 

A well-balanced and properly portioned eating plan that includes a variety of produce and lean meats (and the occasional sweet treat!) will always be the ticket to long-term weight loss, Amidor says.

"I'm going to stop eating at restaurants"

Nixing a night out with friends for the sake of your diet is no way to live, says Amidor. You'll only wind up frustrated and will be more likely to fall off the wagon.
 
Revised resolution: Order smarter at restaurants

"Before dining out, have 10 almonds or an apple so you don't arrive ravenous, and then start with a small salad," suggests Amidor. In a 2004 study published in the Journal of the American Diet Association, Penn State researchers found that women who started a lunch with a salad consumed up to 12% fewer calories than those who skipped the first course. "Choose a light appetizer as your entree and have the bread basket removed," says Amidor.

TIME Magazine's Top 10 Commonly Broken New Years Resolutions

"I'm going to eat 900 calories a day until I lose the weight"

Sure, severely restricting your calorie intake will spur weight loss, but you'll gain it all back as soon as you start eating normally again (not to mention that starving yourself is dangerous). "This is often the attitude of yo-yo dieters, who go from a size four to a 12 and back again, seemingly overnight," says Amidor.

Revised resolution: Develop a healthy eating plan with an RD
 

If you're unsure how to lose weight the healthy way, consider making an appointment with a dietitian. "Many RDs now take insurance, so don't be afraid to ask if yours is accepted," says Amidor. The Academy of Nutrition and Dietetics has a registered dietitian referral service that allows you to search a database of practitioners across the nation.

"I'm going on a juice cleanse"

After a holiday binge, a detox may seem like a good idea, "but an all-or-nothing approach to weight loss will ultimately fail," says Lisa DeFazio,RD, a celebrity nutritionist based in Los Angeles.

Revised resolution: Do a mini-cleanse
 

Jumpstart your weight loss plan with a two-day, 1,200-calorie juice cleanse instead. "Replace breakfast and lunch with a fresh vegetable juice or a protein shake and eat a balanced dinner of whole grains, vegetables, and a lean protein like chicken or fish," suggests DeFazio.

"I'm going vegetarian"

Losing weight requires burning more calories than you consume, but eliminating meat from your diet won't necessarily cut your calorie intake. "Newbie vegetarians sometimes gain weight because they are unaware of the hidden calories in vegetarian go-tos like cheese and pasta," warns DeFazio.

Revised resolution: Reduce your meat intake

"Lean animal proteins should take up no more than a quarter of your plate at each meal," says DeFazio. Fill the rest of your dish with whole grains, fruits, and vegetables to fuel weight loss. You could also try swapping some of your meat with vegetarian protein sources.

"I'm going to weigh myself every morning"

"Daily weigh-ins are not an accurate gauge of progress," says Tanya Zuckerbrot, a registered dietitian based in New York City and founder of the F-Factor Diet. Water retention and hormones can mean as much as a two-pound swing in as little as a day. Plus, if your weight-loss plan involves strength training (and it should!), you may even gain weight from increased muscle weight while still losing fat and inches.

Revised resolution: Measure weight loss in inches, not pounds When you feel your pants getting looser as the weeks go by, you'll know you're slimming down, says Zuckerbrot.

"I'm quitting junk food"

"Cutting out indulgences may initially help you lose weight, but over time it will make you feel deprived and ultimately lead to bingeing," warns Zuckerbrot.

Revised resolution: Follow the 80/20 rule
 

Many weight loss experts recommend making 80% of the calories you consume healthy, and saving the remaining 20% for what may otherwise be considered diet no-nos.

"I'm going to cut calories by skipping breakfast"

Research shows that foregoing a morning meal will put you on the fast track to weight gain, not loss. In a study published in the European Journal of Neuroscience, for example, participants who skipped breakfast were hungrier and more likely to indulge in fattening foods later in the day.

Revised resolution: Eat a protein-packed breakfast every morning
 

Eating a filling breakfast lessens the chances of bingeing on junk later in the day, says Zuckerbrot. "Pair lean proteins with high fiber, complex carbs—think a veggie omelet with a slice of whole-wheat toast or Greek yogurt with fruit and a tablespoon of nuts—to keep hunger at bay and ward off craving all day long."

"I won't eat after 9 pm"

"There is no rule of thumb on what time to stop eating," says Zuckerbrot. "The body stores any calories that aren't used for energy regardless of the time those calories are eaten."

Revised resolution: Sleep at least 7 hours a night
 

People who skimp on sleep are more susceptible to weight gain, according to a University of Pennsylvania study published in the journal Sleep. Researchers believe that sleep-deprived people tend to consume more calories daily than those who get a full night's rest.

"I'm going to get more exercise"

"This resolution isn't specific enough to be successful," says Jim White, a personal trainer and registered dietitian in Virginia Beach, Va.

Revised resolution: Commit to a set number of weekly workouts
 

Fitness newbies should start with one weekly workout that combines cardio and weight training, like a body sculpting class or a session with a trainer. After three weeks, build up to two weekly workouts, and over time aim for five workouts a week. Progressing slowly wards off injury and excessive soreness that may prevent or deter you from sticking to your exercise program.

"I'm going to do yoga four times a week"

While yoga is a valuable part of any fitness routine, it probably won't help you lose much weight. "A typical hour-long session only burns about 200 calories," notes White.

Revised resolution: Try a variety of workouts
 

In addition to yoga, include a variety of heart-pumping workouts like walking, weightlifting, cycling, or Zumba in your fitness program to accelerate weight loss, suggests White.

"I'm going to the gym for two hours every day"

Working out two hours a day is not only boring, but it can also cause injury in newbies who aren't used to being physically active, warns White.

Revised resolution: Do efficient workouts
 

Trade in long sweat sessions for high intensity, 30-minute interval workouts—you won't burn out as quickly and you'll actually torch more calories than doing long, drawn-out workouts," says White. Plus, researchers from the University of Western Australia found that interval training helps suppress post-workout appetite, further accelerating weight loss.

Humble Pope Appeals For Peace In Annual Address

VATICAN CITY (Reuters) - Pope Francis made an impassioned New Year's peace address on Wednesday, saying the heart of humanity seemed to have gone astray and too many people were still indifferent to war, violence and injustice.

The pontiff, who took his papal name from St Francis of Assisi, the saint most associated with peace, urged the world to listen to the "cry for peace" from suffering peoples.

"What on earth is happening in the hearts of men? What on earth is happening in the heart of humanity?" he said to tens of thousands of people in St Peter's Square on the day the Roman Catholic Church celebrates its World Day of Peace.

"It's time to stop!" he said, departing from his prepared text.

Francis was speaking from the window of the Apostolic Palace overlooking St. Peter's Square that popes traditionally use for their addresses.

Pope asks for reflection over past year Play video

Unlike his predecessors, Francis has not used the spacious apartment behind the window since his election in March, shunning pomp and preferring instead to live in small quarters in a Vatican guest house.

"Everyone must be committed to building a society that is truly just and caring," he told the crowd on Wednesday, acknowledging the many peace banners and blue balloons held aloft.

In a message for the World Day of Peace sent to world leaders last month, Francis said that huge salaries and bonuses were symptoms of an economy based on greed and inequality

In that letter, the former Cardinal Jorge Mario Bergoglio of Argentina again urged nations to narrow the gap between rich and poor, more and more of whom were getting only "crumbs".

Francis, named Person of the Year by Time magazine and a number of other publications, has urged his own Church to set an example by being more fair and frugal and less pompous, and to get closer to the poor and afflicted.

The new year is expected to bring concrete changes to the Vatican, plagued by a series of mishaps and scandals under Pope Benedict XVI, who in February became the first pontiff to resign in 600 years.

Francis has appointed a committee of eight cardinals from around the world to advise him on how to reform the central Vatican administration.

He has also named commissions to advise him on what to do with the scandal-plagued Vatican bank, on transparency in other parts of Vatican finance and on how to deal with the Church's many sexual abuse scandals.

Vatican officials expect changes to start taking shape in late February, when his council of advisors has a pivotal meeting in the Vatican.

On February 22, Francis will name his first batch of cardinals to join the exclusive group that will one day choose his successor.

The names of the new cardinals are expected to be disclosed sometime in late January, and will offer another indication of the type of humbler Church that Francis wants.

(Reporting By Philip Pullella; Editing by Kevin Liffey)