Temporomandibular joint (TMJ) disorders can cause significant pain and discomfort, affecting your ability to eat, speak, and enjoy daily life. While various treatments exist (check out TMJ Strong for more), nutrition plays a crucial role in managing TMJ symptoms. By incorporating anti-inflammatory foods into your diet (see my handy clean eating foods list here for printing!), you can help reduce pain and inflammation associated with TMJ disorders.
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
Ningxia Red, a nutrient-rich wolfberry juice blend, can be a valuable addition to your anti-inflammatory diet for TMJ relief. This superfruit beverage is packed with antioxidants and has been shown to support overall health and well-being. While not specifically studied for TMJ relief, its anti-inflammatory properties may help reduce pain and inflammation associated with TMJ disorders.Recent research has demonstrated that regular consumption of Ningxia Red can lead to significant improvements in sleep quality, stress reduction, and physical health. In a clinical study, participants who consumed 2 oz of Ningxia Red daily experienced a 34.5% increase in physical energy levels and a 36% reduction in physical limitations. These benefits could potentially translate to reduced TMJ discomfort and improved jaw function.Additionally, Ningxia Red contains a blend of essential oils, including orange and lemon, which may contribute to its anti-inflammatory effects. By incorporating Ningxia Red into your daily routine, you may not only support your overall health but also potentially alleviate some of the symptoms associated with TMJ disorders.
Foods to Avoid
To maximize the benefits of an anti-inflammatory diet, limit or avoid foods that can promote inflammation:
- 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
During periods of acute TMJ pain, choose soft foods that don't require excessive chewing:
- 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.
By focusing on anti-inflammatory foods, incorporating Ningxia Red, and choosing soft food options during flare-ups, you can effectively manage your TMJ symptoms through nutrition. Remember to consult with your healthcare provider or a registered dietitian for personalized advice on managing your TMJ disorder through diet and lifestyle changes.
Tinnitus, often described as a ringing, buzzing, or whooshing sound in the ears without an external source, is a surprisingly common condition that affects millions of people worldwide. Despite its prevalence, there are many misconceptions about tinnitus that can lead to confusion and frustration for those experiencing it. Let's explore the truth about this complex condition.
Tinnitus is a symptom, not a disease
Contrary to popular belief, tinnitus itself is not a disease but rather a symptom of an underlying condition. It can be caused by various factors, including hearing loss, head and neck injuries, TMJ disorders, traumatic brain injuries, infections, heavy metals, lack of spinal alignment, vestibular disorders like Meniere's disease, and even certain medications. Understanding the root cause is crucial for effective management.
It's more common than you think
Tinnitus affects an estimated 50 million people in the United States alone and over 600 million worldwide. This means that roughly 10-15% of the global population experiences some form of tinnitus, making it a significant health concern that often goes unrecognized.
There's no single cure, but there is hope
While there's currently no universal cure for tinnitus, that doesn't mean those affected are powerless. Many people naturally learn to cope with tinnitus over time, and various treatment options can help manage symptoms and improve quality of life. These may include:
- 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
The brain plays a crucial role
The perception of tinnitus is closely tied to how our brains process and react to the phantom sound. Our emotional and psychological responses can significantly impact the severity of tinnitus symptoms. By changing our reaction to the sound, we can often reduce its impact on our daily lives.
Hidden hearing loss may be a factor
Recent research suggests that some individuals with tinnitus may have "hidden" hearing loss - damage to the auditory nerve that isn't detected by conventional hearing tests. This discovery is shedding new light on potential causes and treatment approaches for tinnitus.
Management is key
Living successfully with tinnitus often involves a combination of treatments and coping strategies. These may include:
- 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
The importance of seeking help
If you're experiencing tinnitus, it's crucial to consult with healthcare professionals, including your primary care doctor and an ear, nose, and throat specialist. They can help rule out any underlying medical conditions and guide you towards appropriate management strategies.
Heavy Metals and Tinnitus
Emerging research suggests that heavy metals may play a role in the development of tinnitus. Elevated levels of heavy metals such as manganese, cadmium, chromium, and selenium have been found to potentially contribute to subjective tinnitus. These metals can lead to oxidative damage and decreased antioxidant activity, which may affect auditory function. If heavy metal toxicity is suspected as a contributing factor to tinnitus, a safe detoxification process is essential. I have utilized the 11 Day Jumpstart to help my body naturally detox safely, but here are some steps to consider:
- 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.
Living with tinnitus can be challenging, but understanding the truth about this condition is the first step towards effective management. With the right approach and support, many people find ways to reduce the impact of tinnitus on their daily lives and regain a sense of control. Remember, you're not alone in this journey, and there are resources and treatments available to help you cope with tinnitus.
Dealing with jaw issues can be quite complex. Many people, including specialists, often struggle to pinpoint the exact causes of TMJ disorders (TMJD), and the underlying factors can differ significantly from one individual to another.
I firmly believe in the interconnectedness of the body. We are holistic beings, and it’s essential to nurture our body, mind, spirit, and heart as a unified whole.
Through a process of trial and error, I’ve made several lifestyle changes and embraced natural solutions that have led me to a place of physical, emotional, relational, and spiritual wellness. While there’s always room for growth, I can confidently say I feel better than ever on this journey of wellness.
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?
If you’re curious about the specific strategies that have worked for me in these areas, feel free to explore the links above or check out the TMJ Strong course. Health and wellness are not one-size-fits-all, and I’m here to share my experiences and insights. If you’re looking for someone to discuss ideas with or simply need a supportive ear, I’m here for you. I wish I had that kind of support when I first began this journey. I send you my best wishes for wellness, relief, and abundance on your path. Stay blessed!
Temporomandibular joint (TMJ) disorders can be frustrating and painful, affecting your daily life in numerous ways - it was causing daily pain for me for over 5 years! If you've been undergoing treatment for TMJ but aren't seeing the results you hoped for, you might be making some common mistakes. Let's explore why your TMJ treatment may not be working and what you can do to improve your chances of success.
Ignoring the Importance of Lifestyle Changes
Many people underestimate the impact of daily habits on their TMJ health. Simply relying on medication, a splint, or occasional therapy sessions isn't going to be enough.
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
Make a conscious effort to incorporate these small changes into your daily routine for better treatment outcomes.
The Critical Role of Spinal Alignment in Proper Posture
When addressing posture for TMJ treatment, it's crucial to understand that proper posture starts with spinal alignment. Many people focus solely on sitting or standing straight without realizing that their spine may be misaligned, making it impossible to achieve and maintain 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
To address this:
- 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
Only after addressing spinal alignment can you effectively work on maintaining proper posture to support your TMJ treatment.
Over-reliance on Pain Medication
While pain relief is crucial, solely depending on medication can mask underlying issues without addressing the root cause of your TMJ disorder.
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
Many patients underestimate the importance of consistent physical or occupational therapy and at-home exercises in managing TMJ disorders.
Benefits of physical therapy/occupational therapy:
- Improves jaw mobility
- Strengthens supporting muscles
- Targeted ergonomic training
- Reduces pain and inflammation
Commit to your prescribed exercise regimen and attend all physical therapy sessions for optimal results.
Overlooking the Mind-Body Connection
TMJ disorders often have a strong psychological component. Stress, anxiety, and depression can exacerbate symptoms and hinder treatment progress.
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
TMJ treatment often requires patience and persistence, allowing the body time to heal. Expecting immediate relief can lead to disappointment and treatment abandonment.
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
If your current treatment isn't yielding results, don't hesitate to seek a second opinion from another TMJ specialist.
Benefits of a second opinion:
- Fresh perspective on your condition
- Potential for alternative treatment options
- Confirmation or refinement of your current diagnosis
By avoiding these common mistakes, you can significantly improve the effectiveness of your TMJ treatment. Remember, successful management of TMJ disorders often requires a multifaceted approach and ongoing commitment. Work closely with your healthcare team, stay informed about your condition, and be proactive in your treatment journey for the best possible outcomes.
What IS TMJ anyway?!
Great question! I'm glad you asked. :)
TMJ stands for temporomandibular joint, aka your jaw.
So why do people say they "have TMJ" then?! Everyone (or almost everyone) has a jaw!
Check out this short video to find out.
So much education and challenges to help you on your journey in my group, Fed-Up & Option-Seeking TMJ Warriors: Abundant Life Community. Check it out!
