For someone with chronic jaw pain, the simple act of eating can be a source of anxiety and discomfort. Every bite requires the use of muscles that are already overworked and inflamed from clenching and grinding.
Mindful eating is not just about savoring your food; it is a powerful self-care strategy that can significantly reduce the strain on your jaw muscles and joints. By making small, conscious changes to your food choices and chewing habits, you can give your jaw a much-needed break and prevent flare-ups.
Here is a guide to practicing mindful eating for a healthier jaw.
Phase 1: Choose Jaw-Friendly Foods
The first step is to reduce the workload on your jaw muscles. This does not mean you have to live on smoothies, but it does mean being strategic about texture.
| Jaw-Friendly Foods (Soft/Low-Strain) | Jaw-Straining Foods (Hard/High-Strain) |
|---|---|
| Cooked vegetables (steamed, mashed) | Raw, crunchy vegetables (carrots, celery) |
| Soft fruits (bananas, berries, melon) | Hard, whole fruits (apples, pears) |
| Cooked grains (oatmeal, rice, pasta) | Hard, crusty bread or bagels |
| Ground meats, fish, eggs | Tough, chewy cuts of meat |
| Yogurt, cottage cheese, soup | Chewing gum, hard candy |
The Rule: If you have to chew it for a long time or if it requires a lot of force, avoid it during a flare-up.
Phase 2: Master the Mindful Chewing Technique
How you chew is just as important as what you chew. Most people chew quickly and often favor one side, which creates an imbalance in the jaw muscles.
1. Chew Bilaterally (Both Sides)
- The Habit: Most people unconsciously favor their dominant side, leading to overdevelopment and fatigue on that side.
- The Fix: Consciously place food on both sides of your mouth and chew evenly. This distributes the workload and helps restore balance to your jaw muscles.
2. Chew Slowly and Take Smaller Bites
- The Habit: Taking large bites forces your jaw to open wide, which can strain the joint and muscles.
- The Fix: Cut your food into small, manageable pieces. Chew slowly and deliberately. This gives your jaw muscles time to work without overexertion and allows you to be more aware of any pain signals.
3. Use Your Back Teeth
- The Habit: Using your front teeth to tear or bite into hard foods puts immense, uneven stress on the jaw joint.
- The Fix: Use your back teeth (molars) for grinding and chewing. They are designed for this work. Avoid biting into hard foods like whole apples or crusty bread with your front teeth.
Phase 3: Practice Jaw Rest
Mindful eating includes periods of rest for your jaw.
1. The Jaw Rest Position
Practice the relaxed jaw position throughout the day, especially between bites:
- Lips together.
- Teeth slightly apart (not touching).
- Tongue resting gently on the roof of your mouth.
2. Avoid Non-Food Chewing
- Stop Chewing Gum: Gum is a jaw muscle workout that provides no benefit and actively promotes clenching.
- Stop Biting Nails/Pens: These habits create unnecessary tension and stress on the jaw joint.
The Mindful Eating-Mouthguard Synergy
Mindful eating is a powerful daytime strategy for reducing strain. It gives your jaw muscles a break and helps you become more aware of your clenching habits.
- Mindful Eating’s Job: To reduce the strain on your jaw muscles during the day, allowing them to recover.
- Reviv’s Job: To provide the ultimate rest and recovery at night.
By reducing the daytime workload through mindful eating and then providing the overnight biomechanical guidance of a physics-based mouthguard, you create a 24-hour cycle of healing and prevention.
Conclusion
Eating should be a pleasurable, pain-free experience. By practicing mindful eating—choosing softer foods, chewing evenly, and taking frequent jaw rests—you can significantly reduce the strain on your overworked jaw muscles.
Ready to start eating mindfully and healing your jaw? Discover how the Reviv mouthguard supports your jaw’s recovery during the night, complementing your mindful eating habits during the day. Join our community to share your favorite jaw-friendly recipes!
