Life

Ask the Dentist: Stress is causing us to grind our teeth more – here's what we can do

Lucy Stock, dentist at Gentle Dental Care in Belfast, says that with dental practices closed, more of us are grinding our teeth – but relieving stress can help

Spending mindful time in forests positively affects our body chemistry
Spending mindful time in forests positively affects our body chemistry Spending mindful time in forests positively affects our body chemistry

THIS week the stress of the situation is coming out, with patients reporting teeth chipping, spasms in their facial muscles, tension headaches, neck tightening and jaw joint discomfort due to stresses intensifying their grinding and clenching.

Surprisingly, teeth aren’t meant to touch very often during the day. Ideally, teeth meet just when we swallow and sometimes on eating. Normally the tongue sits just over the top of the lower front teeth propping the teeth apart so if you’ve noticed that your teeth are in contact throughout the day then you are stressing them, and yourself, out.

Clenching and grinding are wearisome habits to break. However, an excellent way to try and relax your jaw is to practice deep box-breathing. Try expelling all of the air from your chest, keep your lungs empty for the count of four, then inhale through your nose for four counts. Hold the air in your lungs for a four-count hold. When you hold your breath, avoid clamping down and creating back pressure. Rather, maintain an expansive, open feeling even though you are not inhaling. When ready, release the hold and exhale smoothly through your nose for four counts. Repeat four times.

Another approach is to try forest bathing. I don’t mean take your swimmers and go for a dip between the trees – it’s the Japanese practice of Shinrin-yoku which literally means, forest bath. The Japanese have known for years that spending mindful time in the woods is beneficial for body and soul but now scientists have shown that it actually affects your body chemistry.

Research from several Japanese universities studied phytoncides. These are compounds given off by trees which are produced to help plants and trees protect themselves from harmful insects and germs. The studies found that phytoncide exposure of humans works by increasing cells called natural killer (NK) cells in the blood.These NK cells help to fight viral infections by stimulating the immune system. The tree benefit lasts for at least month after a forest walk.

So forest bathing has the potential to help depression, anxiety and stress by boosting mood and immune system function while reducing blood pressure and heart rate. Hug a tree, relax and breathe deeply – it really works.