This week's health goal: Gargle With Salt Water

This Week's Health Goal: Gargle 

With Salt Water

One of the easiest and most effective ways to maintain a healthy mouth is to do a simple salt rinse. It combats gingivitis, bad breath, sore throats, and will also help sores heal faster. 

How does it do all of this? Salt temporarily increases the pH of your mouth to create an alkaline environment. This makes it hard for bacteria to survive. Salt water is also an isotonic solution, meaning it contains the same concentrations of salts in our body. Therefore, it doesn't irritate the mucous membranes of our mouth like other medicinal mouthwashes, and can be a very gentle way of keeping the mouth clean. 

From a maintenance standpoint of view, you can safely do a salt rinse three to four times a week. Salt rinsing every day risks weakening the enamel of the teeth. However, when you have a sore throat or are recovering from oral surgery, doing a salt rinse three to four times a day will help your mouth and throat heal faster. 

How to Make a Salt Water Solution

4 ounces of warm water

1/2 tsp of sea salt (or table salt)

1 tsp baking soda (optional)

Swirl the solution in your mouth for 30 seconds 

and then spit it out!

yours in health,

dr samantha boldt

This Week's Health Goal: Get Organized!

This Week's Health Goal: Get Organized!

Clutter can lead to creativity, but the research shows that it can also lead to anxiety, fatigue, weight gain, and decreased health overall. So it's time to get organized! Becoming a more organized person isn't a task that needs to be done all at once. We want to focus on little steps that can move us in the right direction.

There are two main areas of organization in our life. The first is physical, so things like our bedroom, office, garage, etc. The second is mental. Are we clearly able to organize our thoughts or do we have so much going on up there that we tend to forget things? Both physical organization and mental organization are important in maintaining overall health.

This week, spend 5 minutes a day working on organization. You can start by going through that stack of papers that hasn't been touched in 3 months, or taking a few minutes out of every day to write down the different thoughts going through your brain. Below are a few different ways in each category to help you organize your life!

Physical Organization:

-If you carry around a purse, wallet, backpack, or briefcase, spend some time this week pulling everything out and only putting back in the necessities. Everything pulled out needs a home, whether it's the garbage or a folder in your house.

-Go through the papers in your office and make folders for all of the different categories these papers fall under. You don't have to worry about throwing anything away.....yet. However, by starting this process, you will most likely find that some things can very easily be discarded.

-Pick a clothes drawer or part of your closet and go through it for a few minutes each day. Decide what you want to keep, what can be donated, and what should just be thrown away.

Mental Organization:

-Spend 5 minutes everyday jotting down notes of the thoughts or ideas that you had. By actually writing them down, your brain is able to interpret things in a different way and more easily able to decide what is important and what is not.

-TO-DO list: Write out your to-do list every morning, anything and everything that you can think of, and then circle the top three most important ones. Know that the other ones are still on the paper, so you don't even have to think about remembering them until your three most important tasks are done.

-Make decisions: Making decisions is hard, and we have all put it off at some time or another. Every day, take one thing that you have been putting off making a decision on, and sit down until that decision is made. You can make a pros and cons list or use the WRAP method, but don't move on to something else until that decision is made!

yours in health,

dr samantha boldt