
- Talking (a lot)
- Demonstrating (over and over again)
- Conducting, singing, cueing, correcting
- Trying to maintain posture, presence, and patience
- …often while clenching your jaw and smiling through the stress
Maybe your head, too. Or your ears. Or your neck.
Sound familiar?
Why Music Teachers Are Prone to TMJ Dysfunction
My Story (In Case We Haven’t Met Yet)
What Helped Me (And What I Created to Help You)
- What’s really causing your jaw tension
- Simple changes you can make in just a few minutes a day
- How to break the cycle of pain so you can keep doing what you love
- How to build strength and mobility that lasts (without overwhelm)
You Deserve to Feel Good—In and Out of the Classroom
Now it’s time to pour into you.
Check out TMJ Strong.
It might just be the thing your future self will thank you for.

Anti-Inflammatory Foods for TMJ Relief
- Omega-3 Rich Fish: Salmon, sardines, and mackerel are excellent sources of omega-3 fatty acids, which have powerful anti-inflammatory properties. Include these fish in your diet at least twice a week.
- Leafy Greens: Spinach, kale, and collard greens are packed with antioxidants and nutrients that combat inflammation.
- Berries: Blueberries, strawberries, and raspberries are rich in antioxidants and can help reduce inflammation throughout the body.
- Turmeric: This golden spice contains curcumin, a compound known for its potent anti-inflammatory effects. Add turmeric to soups, smoothies, or tea.
- Ginger: Like turmeric, ginger has natural anti-inflammatory properties. Incorporate fresh ginger into your cooking or enjoy it as a tea.
- Whole Grains: Choose whole grains like quinoa, brown rice, and oats, which are rich in fiber and can help reduce inflammation.
- Nuts and Seeds: Walnuts, almonds, chia seeds, and flaxseeds are excellent sources of omega-3 fatty acids and other anti-inflammatory compounds.
Ningxia Red for TMJ Relief
Foods to Avoid
- Processed Foods: These often contain additives and preservatives that can trigger inflammation.
- Sugary Foods and Beverages: Excess sugar consumption can lead to increased inflammation in the body.
- Fried Foods: These are often high in unhealthy fats that can promote inflammation.
- Alcohol: Excessive alcohol consumption can increase inflammation throughout the body.
Soft Food Options for TMJ Flare-Ups
- Smoothies: Blend fruits, vegetables, and yogurt for a nutrient-rich, easy-to-consume meal.
- Soups: Opt for pureed soups that are both nourishing and easy on your jaw.
- Mashed Potatoes: A comforting and soft option that can be easily customized with healthy additions like olive oil or Greek yogurt.
- Scrambled Eggs: Rich in protein and easy to eat, scrambled eggs are an excellent choice during TMJ flare-ups.
- Cottage Cheese: This soft, protein-rich food can be paired with fruit for a balanced meal.

- Sound therapy
- NUCCA chiropractic care -- I recommend Spine and Body Renewal in Rockford IL if you need one locally.
- Cognitive behavioral therapy
- Occupational Therapy -- I recommend Spine and Body Renewal in Rockford IL if you need one locally.
- Mindfulness-based techniques
- Hearing aids (for those with associated hearing loss)
- Stress reduction techniques
- Lifestyle modifications
- Using white noise or nature sounds to mask the tinnitus
- Practicing relaxation techniques like meditation or yoga
- Maintaining spinal alignment through NUCCA care
- Joining support groups to share experiences and coping strategies
- Maintaining a healthy lifestyle with good sleep habits and regular exercise
- Learning body mechanics through Occupational Therapy that can help with easing symptoms
- Exploring new technologies like bimodal stimulation devices
- Consult a Professional: Seek guidance from a healthcare provider before starting any detox regimen. They can perform tests to confirm heavy metal toxicity and recommend appropriate treatments.
- Chelation Therapy: This medical procedure involves the administration of chelating agents that bind to heavy metals, allowing them to be excreted from the body. It should be performed under medical supervision due to potential side effects.
- Dietary Changes: Incorporate foods that support detoxification, such as leafy green vegetables, herbs, spices, and algae. These foods can help break down and eliminate heavy metals from the body.
- Supplements: Certain supplements, such as those containing glutathione, can aid in the detoxification process by promoting the excretion of heavy metals.
- Hydration and Exercise: Staying hydrated and engaging in regular physical activity can support the body's natural detoxification processes.

5 Key Changes That Improved My TMJ Health
- Revamping My Diet
- We eliminated sugar, caffeine, most dairy (especially for my husband, who has IBS), and processed foods from our diet.
- Our meals now focus on fresh fruits and vegetables, with einkorn as our primary grain.
- We also incorporated supplements that promote joint health and overall wellness, which have surprisingly improved the strength and appearance of my hair and nails.
- Chiropractic Support
- Regular visits to a specialized chiropractor have been beneficial, as they help us maintain proper alignment and use tools that help us keep that alignment longer.
- I wear a custom night splint that allows my jaw to slide rather than clench, primarily protecting my teeth rather than fully preventing clenching.
- Mindfulness and Emotional Regulation
- I’ve worked diligently to manage my mindset and emotional responses, as well as to balance my hormones.
- Previously, I was prone to anxiety and often magnified small worries. By focusing on affirmations and embracing positive truths, I’ve made significant strides in my emotional well-being. The Big Think course was key for me in growing my mind to be prepared for new big things!
- Targeted Supplementation
- Addressing deficiencies in the body is vital, particularly concerning joint health, gut function, and detoxification issues like tinnitus.
- In a world where our bodies can sometimes falter, providing high-quality, bioavailable supplements can help us reclaim our health. Remember, healing is a gradual process that requires patience and consistency.
- Prioritizing Sleep
- Quality sleep is foundational to overall health and wellness. Ensuring I get restorative rest has been a game-changer in my journey.
Want to Learn More?

Ignoring the Importance of Lifestyle Changes
Key lifestyle factors to address:
- Stress management
- Proper posture & spinal alignment
- Avoiding hard or chewy foods and adding in anti-inflammatory and antioxidant foods (see this food choices guide for more about this)
- Quitting harmful habits like nail-biting or pen-chewing
The Critical Role of Spinal Alignment in Proper Posture
Why spinal alignment matters:
- Misalignment can cause compensatory tension in the neck and jaw muscles
- A properly aligned spine provides a stable foundation for the entire body, including the jaw
- Correcting spinal misalignments can alleviate pressure on nerves that may be contributing to TMJ symptoms
- Consider consulting a NUCCA chiropractor to assess and correct spinal misalignment
- Incorporate exercises that promote spinal health (I know an occupational therapist that can recommend a customized program! Hint hint, it's my husband ;) )
- Use ergonomic supports that encourage proper spinal positioning throughout the day
Over-reliance on Pain Medication
Balanced approach to pain management:
- Use medication as prescribed, but don't rely on it exclusively
- Combine pain relief with other treatment modalities (Check out TMJ Strong for lots and lots of ideas! I addressed my own TMJ issues naturally without prescribed medication.)
- Work with your healthcare provider to gradually reduce medication use as symptoms improve
Neglecting Physical Therapy/Occupational Therapy and Exercises
Benefits of physical therapy/occupational therapy:
- Improves jaw mobility
- Strengthens supporting muscles
- Targeted ergonomic training
- Reduces pain and inflammation
Overlooking the Mind-Body Connection
Addressing mental health:
- Consider cognitive-behavioral therapy
- Practice relaxation techniques like meditation or deep breathing
- Seek support from mental health professionals if needed
Expecting Instant Results
Realistic expectations:
- Understand that improvement may be gradual and have ups & downs
- Celebrate small victories in your treatment journey
- Stay committed to your treatment plan, even if progress seems slow
Not Seeking a Second Opinion
Benefits of a second opinion:
- Fresh perspective on your condition
- Potential for alternative treatment options
- Confirmation or refinement of your current diagnosis