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Dental health
Beat the decay cycle
In dental health as in life, you are what you eat. Toni Jordan investigates the impact of cycling snacks on tooth decay
This article first appeared in Ride On October-November 2006 issue
When Alan Tonkin of Beach Road Cycles began riding seriously in 1996 at the age of 49 he was in for a big surprise.
“I was amazed that the condition of my teeth deteriorated so quickly”, Tonkin says.
Alan, a member of Audax, loved long-distance cycling, and found sucking on barley sugar was a great way to boost energy levels during a ride. But was this connected to his teeth problems?
Definitely, says an unidentified sports dentist. (Because he’s a dentist, we can’t show you his name in this magazine – let’s call him Rob).
“Obviously the two biggest issues for cyclists are fluid replacement and energy replacement,” says Rob. “If you get dehydrated, salivary flow diminishes. When you combine low saliva levels with prolonged exposure to sugar in a situation where there are no opportunities to clean your teeth well, you can certainly have some problems.”
Another problem is teeth grinding. It’s common for cyclists to literally ‘grit their teeth’ going up a big hill. Tyler Hamilton, Olympic Gold Medal winner and Tour de France competitor, reports on his website, tylerhamilton.com, that he needed to have 11 teeth capped because of his “bad habit of taking out pain and stress on the old chompers”. If you notice yourself doing this, tell your dentist.
Rob the dentist points out this doesn’t mean that cycling is necessarily the cause of teeth trouble.
“Generally, decay levels are high in people under 20, and also in people over 60. In older people, the root of the tooth becomes more exposed. The decay rate increases because more of the tooth is exposed to decay,” says Rob.
So age and general dental hygiene also have a role in teeth problems.
Mention the word ‘teeth’ to most cyclists, and they’ll think of the teeth on their gears, but it pays to look after your pearly whites as well as your bike. Ride On’s nutritionist Lisa Sutherland has a few tips to help protect your teeth while riding:
- Sports drinks are great for fast fluid and electrolyte replacement, but try to alternate with water.
“These drinks are quite acidic and can wear away your enamel if you don’t use them properly,” says Sutherland. “It’s a better idea to take two bottles, one filled with sports drink and the other with water, and alternate.”
- Be sensible about the carbs you need during your ride.
“If you’re doing a long distance ride you need carbs while you cycle, but you might not need continual fuel during a shorter ride. Get to know your personal requirements. Perhaps a high-carb snack after the finish line is all you really need.”
- If you do need snacks during your ride, choose less of the sticky, simple sugars.
“Bananas, dry biscuits, or rice crackers might be a better source of energy to help protect your teeth. Cheese and milk are tooth-protective snacks and may be a good option for after exercise,” says Sutherland.
- Consider chewing some gum immediately during or immediately after your ride, instead of brushing your teeth.
“Chewing sugar-free gum is a great idea for cyclists. It stimulates saliva, which protects against tooth decay. Brushing your teeth straight after drinking an acidic sports drink can actually cause more damage to your enamel.”
- Finally, dehydration is bad for your teeth as well as your performance. Keep well hydrated during your ride, and when you finish, have some water before reaching for the lollies.
“Any exercise, but particularly cycling, can leave you with a dry mouth, which means there’s no saliva to protect your teeth. It’s important to keep well hydrated for your teeth’s sake as well as for your performance,” says Sutherland.
- Don’t forget your check-ups. Make regular appointments with your dentist to keep on top of any problems.
