In today’s busy world of go, go, go, older family traditions like gathering together at the table for meals have become lost in the shuffle for many families. But family mealtime isn’t just another lost tradition from the past–it’s a vital part of family life that can actually improve everyone in your family’s quality of life. 

How Family Mealtime Improves Your Family’s Health and Quality of Life

Numerous research projects have shown that families who share meals together regularly, no matter if it’s breakfast, lunch, or dinner, or all three, reap many benefits including health. Family meals are more nutritious and help lower the risk of obesity. A Harvard study revealed that families who eat together are more likely to eat their five servings of fruits and vegetables. Family members who eat together also tend to eat less, eat more slowly, and talk more at the dinner table. 

Children who eat their meals with family tend to eat a wider variety of foods and are less picky eaters. But in addition to healthy eating habits, children and teens also get something invaluable at family mealtime. They are given the opportunity to bond, strengthen relationships, and grow closer with their parents and other family members. Parents also have the opportunity to set good examples of healthy eating and table manners. Families who are more closely bonded tend to weather storms better than others, and kids and teens who attend family dinners tend to be less likely to later engage in risky behaviors like substance or alcohol use. 

How You Can Incorporate Family Mealtime Into Your Busy Schedules

Like with any new habit, the best way to start making mealtimes a family priority is to start slow and steady. Start by increasing your number of family meals by one extra a week. That means even if you have only one meal with each other it’s still a start to something more. Don’t focus so much on planning elaborate meals, either. Instead, make the time spent together a priority. 

To encourage your family to participate in family mealtime, get them involved in the meal planning and preparation process. Helping to prepare meals also encourages children to eat what they have prepared with you. Plus, getting input on meal ideas from other family members takes the pressure off of the family’s main cook to brainstorm and plan every meal. 

Learn to be flexible with your mealtimes. Six sharp doesn’t always work for everyone for dinner time, and it’s important to remember that the time together is far more important than the actual time of day you sit down together. Even if you’re sitting down for a quick meal of sandwiches and chips before or after a ballgame or practice, that short time together is vital. 

Need some easy weeknight meals you can fix in 30 minutes or less? Check out these 35 deliciously healthy family dinner recipes from A Sweet Peachef. 

Want to know more about incorporating healthy eating habits and family meals into your family’s routine? Schedule a visit with our resident dietitian to develop a personalized healthy eating plan that’s right for your family.

If you have diabetes, you know that high blood sugar takes its toll on the body–and that includes your teeth and gums. Left unchecked, high blood sugar levels can lead to a number of serious dental health problems such as:

• Tooth decay. The higher the blood sugar levels, the higher the supply of sugars and starches in your mouth. Those sugars and starches produce acid that wears away at your teeth’s enamel and produces dental plaque that can develop into tartar. Tartar is hardened plaque around the gum lines, and it can only be removed by a dental professional like a dental hygienist or dentist. If left untreated, tartar can lead to serious teeth and gum problems such as periodontitis.
• Early gum disease, or gingivitis. Diabetes reduces the mouth’s ability to fight bacteria, which is why it is crucial for diabetics to remove plaque from the gum line each day with regular brushing and flossing. Because people with diabetes have to fight harder against bacteria, they are vulnerable to early gum disease, known also as gingivitis.
• Advanced gum disease, or periodontitis. Periodontitis destroys the soft tissue and bone that support the teeth. It can eventually lead to tooth loss and the presence of an infection like periodontitis can also cause blood sugar levels to rise. 
• Thrush. Thrush is a fungal yeast infection characterized by painful, red or white patches on the inside of the mouth or tongue. Again, people with diabetes have lower immune systems which makes them more susceptible to mouth problems like thrush.
• Dry mouth. Dry mouth is a common issue among diabetics. A dry mouth makes teeth and gums more likely to develop decay or gum disease. 

How to Prevent Dental Problems with Dental Hygiene

The first step anyone with diabetes should take to better control their dental health, and overall health for that matter, is to learn how to properly manage diabetes. Keeping blood sugar levels in check goes a long way in protecting your mouth’s health. In addition to controlling diabetes symptoms, diabetics should also practice good dental hygiene. 

Good dental hygiene begins with brushing your teeth at least twice a day, but also preferably after meals and snacks. Wait about a half-hour after eating to brush your teeth. The enamel of the teeth remains soft for about 30 minutes after eating and brushing too soon after a meal or snack can wear away the enamel. Use a soft-bristled toothbrush and, if possible, an electric toothbrush. Electric toothbrushes clean teeth and gums better and are especially helpful if you also have arthritis or other problems that make brushing more difficult.

You should also floss at least once a day as recommended by the American Dental Association. Flossing helps to remove plaque brushing can leave behind. Try the waxed variety or use floss with a handle if you have difficulty navigating the floss between your teeth. 

Good daily dental care isn’t the only step in your dental hygiene routine. Regularly scheduled visits with your dentist are also vital. Your dentist will recommend how many visits you need each year based on your physical and dental health, but most recommend visiting at least one to two times per year for a professional cleaning and exam. People with diabetes, especially those who are experiencing teeth and gum issues, may be asked to come more often to ensure good dental health. 

Finally, if you’re a smoker, you should stop. Not only does it lead to a variety of serious health problems and can make diabetes worse, smoking also destroys teeth and gums. Visit www. quit.com or www.smokefree.gov to get free help quitting the habit. Our health clinic can also provide assistance in quitting. 

Mantachie Rural Health Care is committed to providing healthcare to its rural surrounding communities. That’s why we have a dental clinic right along with our health clinic. By offering both types of care, we help those with diabetes take total care of their physical and dental health. We also offer diabetes education classes each month to help patients learn how to manage their diabetes and live better. Click here to learn more.