Temporomandibular joint (TMJ) disorder can be a major pain point for many people. This condition, which is characterized by pain, tenderness, or difficulty in controlling muscles and joints of the jaw, can be caused or worsened by bad dietary habits. Knowing which foods to eat and avoid can help alleviate the symptoms of TMJ and improve overall health.
In this article, we’ll explore the relationship between diet and TMJ and share dietary advice that can help you relieve pain and make appropriate dietary choices to alleviate TMJ symptoms.
The temporomandibular joint (TMJ) is the joint that connects the upper jaw to the lower jaw. TMJ disorder refers to any irritation or dysfunction of these joints and surrounding muscles. This can cause symptoms including jaw pain or stiffness, pain in the face, neck, shoulders or around the ear, change in how your teeth fit together when you bite, difficulty or painful chewing, and clicking, popping, or grating sounds when you move your jaw.
The exact cause of TMJ disorder isn’t always known – it can result from joint degeneration, injury or dislocation, and inflammation or arthritis. Muscle overuse or other imbalances can also contribute to the condition. Luckily, there are lifestyle factors that can help prevent and even alleviate the symptoms of TMJ.
Taking care to eat a well-balanced diet that is rich in anti-inflammatory foods is an important part of managing TMJ disorder. Inflammation of the temporomandibular joints can cause or exacerbate pain and other TMJ symptoms. Eating foods with anti-inflammatory properties can help reduce this inflammation and provide some relief of symptoms.
At the same time, some foods can actually serve as triggers for TMJ symptoms. Overly chewy or tough foods can contribute to jaw muscle overuse and may exacerbate symptoms. Foods high in sugar or caffeine can also trigger headaches or other TMJ symptoms.
When looking to support TMJ health, it’s also important to take in adequate nutrients, such as magnesium, calcium, and essential fatty acids, that can help in the repair of joint and muscle tissue. Ensuring your diet is well-rounded and full of whole, nutrient-dense foods is important for general health and may also help manage TMJ symptoms.
Omega-3 fatty acids: Omega-3 fatty acids are found in cold-water fish, flaxseeds, and walnuts and have been found to help reduce inflammation, which can be helpful for TMJ. Add these foods to your diet to promote healthy joints and reduce inflammation.
Leafy greens: Leafy greens like kale, spinach, and chard are high in calcium and magnesium, which can help in the repair of joint and muscle tissue. These nutrients are also important for general health and should be incorporated into a balanced diet.
Protein-rich foods: Lean meats, poultry, and legumes are good sources of protein and also contain zinc, phosphorus, and magnesium, all of which are key nutrients for joint and muscle health. Avoid fried or processed meats, and aim to eat small portions of protein-rich foods at each meal.
Fruits and veggies: Colorful fruits and veggies can provide the necessary vitamins, minerals, and antioxidants that can help to fight inflammation.
Hard foods: Foods that require a lot of chewing, such as hard fruits, raw vegetables, nuts, and pretzels, can contribute to muscle overuse and may exacerbate TMJ symptoms.
Chewy or sticky foods: Chewing gum and other chewy, sticky candies or foods can put extra strain on the jaw muscles and joints and should be avoided.
Caffeine and carbonated drinks: Caffeine and carbonated drinks can contribute to dehydration, which can make the muscles and joints in the jaw feel tight and uncomfortable. Limit these drinks and choose water, herbal teas, and green tea instead.
Sugary foods: Foods and drinks high in sugar can contribute to inflammation and may exacerbate TMJ symptoms. Limit your intake of sugary foods and drinks and choose foods with natural sweeteners instead.
Eating a well-balanced diet full of anti-inflammatory foods and nutrients is important for managing and preventing TMJ symptoms. Incorporating omega-3 fatty acids, leafy greens, protein-rich foods, and colorful fruits and veggies into your diet can help reduce inflammation and promote joint and muscle health. At the same time, it’s important to limit hard, chewy, sticky, sugary, and caffeinated foods, as these can trigger or exacerbate TMJ symptoms. By making healthy dietary choices, you can help alleviate the symptoms of TMJ disorder and improve overall health.