Foods To Get Fit - What Should You Eat When Exercising?

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Weight loss diets are tied to the idea of reducing calorie intake present in different proportions of fat, carbohydrates, and proteins. A proper diet for weight loss should include sufficient nutrients which when combined with physical exercise and training will yield the desired results. Training is the stimulus that sends impulses to the muscles instructing them to work at a specific level.  For the trigger to be effective, proper feeding is fundamental. The type of diet incorporated depends on the kind and intensity of the exercises. Energy is needed for the body's various functions including growth maintenance, daily activities, exercise , and other body movements and operations. This article is intended to provide education on the best foods to eat while exercising. Weight loss diets are tied to the idea of reducing calorie intake present in different proportions of fat, carbohydrates, and proteins. A proper diet for weight loss should include sufficient nutrients which when...
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How To Choose The Best Toothbrush

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Oral hygiene is an activity whose intent is to eliminate bad odor, debris, plaque, tartar, medications, tobacco, and stained pellicle from the teeth, tongue, and other regions of the mouth. The exercise engages a ‘mini broom’ called a toothbrush which is tasked with sweeping the mouth.


Effective oral health can be achieved by good dental practices which aim at preventing oral cavity complications
An exercise of dental hygiene

Effective oral health can be achieved by good dental practices which aim at preventing oral cavity complications such as gingivitis, dental caries (tooth decay), teeth sensitivity, oral cancer, and periodontal diseases. Teeth cleaning should be done the right way and with the proper use of a suitable toothbrush.


The inception of technology has seen the evolution of toothbrushes into an assortment of cadres including electronic, conventional, and orthodontic brushes. The ingenuity in design and creativity strives to propel the teeth cleaning habit to an exquisite notch.


Modern toothbrushes differ in the dimensions of the filaments' head, length, and diameter as well as the arrangement, distribution, angulation, texture, and abundance of the bristles
Display of  modern toothbrushes

Modern toothbrushes differ in the dimensions of the filaments' head, length, and diameter as well as the arrangement, distribution, angulation, texture, and abundance of the bristles. Operation capability is dependent on the moisture content, the temperature of the water, and the brushing style adopted. The most preferable toothbrush is soft-textured, nylon with a short head.


The advancement in toothbrush discovery has generated crucial queries in the users’ minds such as: Which is the best toothbrush to purchase? What are the best qualities of a friendly toothbrush? Do toothbrushes expire? This article is geared towards responding to these fundamental questions.

Ancient Toothbrushes (Miswak)

The origin of the toothbrush is traced to the Babylonians when chew sticks were used for teeth cleaning. The Chinese used chew sticks for their mouth care. The old toothbrushes were derived from various parts of specific trees by crushing the end of a twig or root and spreading the primitive bristles in a brush-like fashion. The Chinese also had toothbrushes made from horse hair. Soft sponges were used to rub the enamel, crowns, gums, and roots of the teeth in the old Chinese communities.

The antiquated toothbrushes were derived from various parts of specific trees by crushing the end of a twig or root and spreading the primitive bristles in a brush-like fashion
An ancient toothbrush from a crushed twig


Early toothbrushes are still used in some parts of Africa and the Middle East because of their antimicrobial properties.

Manual Toothbrush

Manual toothbrushes are powered by physical energy to execute their functions. They are hand-held and controlled by the user according to their oral cleaning demand
An array of manual toothbrushes

Manual toothbrushes are powered by human energy to execute their functions. They are hand-held and controlled by the user according to their oral cleaning demand. The upward and down circular movements over the teeth and gums bring about the desired outcomes. The grip handle of a manual toothbrush is made from hard plastic or plant material. They are the most commonly used toothbrushes because of their availability and affordability.

Features of a Manual Toothbrush

  • The texture and shape conform to the needs of the user.

  • Easy to use and manipulate during the oral cleaning process.

  • Easy to clean and air and it's impervious to moisture.

  • Soft bristles to avoid injury to the gum and other soft and delicate parts of the mouth.

  • Smooth edges of the toothbrush head should be void of sharpness and any projection

  • Cheap, durable, strong, and light in weight.

Power Toothbrush

Power toothbrush employ electric power for their functioning
Dismantled power toothbrush

Power toothbrushes also known as automatic or mechanical toothbrushes employ electric power for their functioning. They have vibrating/rotating bristles to enable them to accomplish their work. The vibrations allow small movements across the surface of the teeth hence giving them an upper hand in the reduction of gingivitis and biofilm.

Characteristics of Power Toothbrush.

  • They move at a super speed that can not be mimicked by human hands.

  • The evolution in technology has contributed to the growth of its designs and features.

  • The rotation and oscillatory movements of power toothbrushes give them effectiveness in the removal of gingivitis and plaques. The side-to-side electric toothbrushes have low power to handle gingivitis and plaque.

  • Sonic power toothbrushes are the most superior in the kingdom of power toothbrushes.

  • Automatic toothbrushes do not render damage to the gingival, hard and soft palate tissues in the mouth. They are safe because they alert the users when excessive force is applied during tooth brushing. Their recommendation is in tandem with the patient's circumstances.

 Methods of Toothbrushing

The classification of toothbrushing methods is by the direction of the brushing strokes and involves vigorous vertical, horizontal, rolling, and circular movements within the oral cavity.


The rolling technique targets the removal of biofilms, material alba, and food remains from the teeth without influencing the gingival sulcus.


The horizontal method also called scrub is the most effective in children aged between 6 and 7 years. Once a child advances in age, other methods of cleaning the teeth can be introduced.


The circular (fones) method is the easiest as youngsters can learn and embrace the procedure very fast. However, this method is not reliable when it comes to plaque removal. Horizontal and circular techniques are favorable for plaque eradication.

Tongue Cleaning

The surface of the tongue (dorsum) provides a viable environment for the growth and multiplication of bacteria hence needs to be cleaned during dental hygiene
Tongue cleaning with a manual toothbrush

It is very essential to establish tongue cleansing when carrying out oral care. The surface of the tongue (dorsum) provides a viable environment for the growth and multiplication of bacteria whose by-products are detrimental to the teeth.


The ability of the tongue to harbor food debris banks on its anatomical features. The tongue with more deep depressions ensnares more microorganisms.


Proper tongue cleaning reduces tongue coating and lowers the bacterial load in the tongue depressions, thus supporting oral health. One of the many available tongue cleaners and scrapes is a single handle loop. Toothbrushes can also be useful in tongue cleaning.

How Often Should I Replace The Toothbrush?

Worn-out toothbrushes are indicated by the wearing out of the bristles which appear splaying, bending, matting, or curling
Worn out manual toothbrushes

Worn-out toothbrushes are indicated by the wearing out of the bristles which appear splaying, bending, matting, or curling. Frayed filaments decrease the potency of dental hygiene.


The standard duration of replacing toothbrushes is between 2-3 months although there is no clear-cut evidence to support this suggestion. The frequency of toothbrush substitution is guided by the tenacity and resilience of the filaments to withstand pressure, wear and tear.


After every use, the toothbrushes should be cleaned thoroughly. Rinse the brush's head with running tap water to remove visible debris, bacteria, and dentifrice that sandwich between the filaments and bristles. Always keep the toothbrush dry.

Toothbrush Storage

Toothbrushes should be stored in an open-air ambiance to allow aeration. Their heads must be in an upright position, away from contact with other toothbrushes
Toothbrushes stored in an upright position

Brushes should be stored in an open-air ambiance to allow aeration. Their heads must be in an upright position, away from contact with other toothbrushes, especially another person to avoid occurrences of cross-contamination. Avoid the storage of toothbrushes in closed containers as these receptacles promote microbial growth.


Regarding the efficiency of toothbrushes, powered toothbrushes are the most effective oral cleaning devices. They can be used to control dental diseases such as gingivitis and in plaque and biofilm reduction. Next time when you walk into your favorite store, you know the best toothbrush to buy.



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Comments

  1. SarahJune 23, 2022 at 7:41 AM

    Amazing, now I know more about toothbrushes

    ReplyDelete
  2. BenjacksonJune 23, 2022 at 7:43 AM

    Waaaah I've been using a toothbrush and it gets worn-out within a month. Think I was making a bad choice thanks for this

    ReplyDelete
  3. RobertJune 24, 2022 at 4:25 AM

    Very informative

    ReplyDelete

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