Many people switch to sugar-free gum from the regular variety, thinking it has no harmful health effects. Some do so because of ongoing health complications like diabetes. While it is true that chewing sugar-free gum may have specific benefits and could help one improve their overall well-being, it also has significant downsides. Below are a few important things one should know before heading to the store and buying a pack.

Ingredients in sugar-free gum
Many brands manufacture sugar-free gum, each using different ingredients to give their product a distinct taste and set it apart. While they do not use sugar, they use substitutes that mimic the taste of sugar. Some of these substitutes are artificial sweeteners, while others are derived from natural sources. Let’s look at a few examples:

• Xylitol, sorbitol, isomalt, and maltitol are common sugar-free sweeteners derived from fruits, including berries.
• Aspartame is an artificial sweetener made from two amino acids: phenylalanine and aspartic acid. It is among the most common ingredients in sugar-free chewing gum.
• Stevia is a natural sweetener derived from the leaves of the stevia plant.

Besides the above, sugar-free gum may contain chemical and natural ingredients that help provide texture, long-lasting taste, and chewiness. The ingredients usually differ with each brand.

Benefits of sugar-free gum
Here are three probable benefits one might enjoy from chewing sugar-free gum instead of the regular type:

Reduced tooth decay
Studies show that chewing sugar-free gum for a short while after meals may help reduce tooth decay. This is perhaps because chewing causes the mouth to produce more saliva, which washes away microscopic food particles that remain behind and fuel bacteria. Experts reveal that chewing sugar-free gum may also prevent or reduce plaque formation.

Stronger tooth enamel and reduced sensitivity
Since salvia has phosphate and calcium content, it could strengthen tooth enamel. Furthermore, chewing sugar-free gum could help curb teeth sensitivity, which often results from in-office tooth whitening procedures.

Improved memory
Studies indicate that chewing gum, including sugar-free varieties, while performing tasks could improve various aspects of brain function, such as memory, alertness, decision-making, and understanding. Experts also suggest those who chew gum for longer may benefit from reduced signs of stress, anxiety, and depression. While the exact cause of these benefits is yet to be determined, studies point toward better blood flow to the brain caused by chewing.

Besides providing the benefits listed above, sugar-free chewing gum can help avoid conditions like dry mouth (xerostomia). However, one should chew gum as a remedy only if they receive the go-ahead from their healthcare provider.

Disadvantages
Any product consumed in excess may have adverse effects on the body, including sugar-free gum. Chewing it may cause:

Headaches and allergies
Sugar-free gum contains aspartame, a highly debated ingredient among experts. While used as an alternative to sugar, aspartame contains a chemical carcinogen that could increase the risk of headaches. Some may develop hives on the body or suffer from gastrointestinal or respiratory issues if allergic to the ingredient. Therefore, one should speak to an expert before chewing sugar-free gum that contains aspartame.

Gastrointestinal problems
Some manufacturers use sorbitol in their sugar-free gum. When a person consumes too much of the ingredient, it may lead to gastrointestinal symptoms like abdominal cramps, bloating, and gas. Too much sorbitol may also trigger diarrhea in some people.

Jaw disorders
Chewing gum all the time, including sugar-free options, could cause the jaw muscles to tighten. As a result, one may experience jaw pain. Chewing gum regularly has also been associated with increased temporomandibular joint pain (TMJ). Those with this disorder may experience chronic symptoms like soreness, discomfort, and headaches.

Dental device damage
Chewing gum of any kind may have adverse effects on dental devices. The product could damage implants, which could hamper one’s oral health and also be quite expensive to fix.

Besides increasing the risk of the problems listed above, sugar-free chewing gum can lead to cancerous developments in the body and an unusual increase in appetite. People with a rare hereditary disorder called phenylketonuria are especially advised to limit their consumption of phenylalanine (a component of aspartame) as their bodies cannot metabolize it.

Tips to reduce gum-related problems
Learning about the benefits and downsides of sugar-free gum can help one make better decisions for their well-being. Here are a few tips to reduce the risk of health problems from chewing gum:

• Speak to a healthcare provider to learn about potential health complications before chewing gum.
• While sugar-free chewing gum may have benefits like reduced cavities or plaque production, it is not a permanent substitute for basic dental habits. So, continue brushing or flossing after meals.
• Learn about the ingredients that are bad for health. Then carefully read the label of the sugar-free gum before buying it and ensure it does not have those ingredients.
• Limit chewing gum to about 15 minutes per day.
• Though pregnant women can chew sugar-free gum, they should be vigilant and speak to an expert to understand if they are allergic to any ingredient.

Following these guidelines will help minimize the harmful effects of chewing gum. One should speak to a health expert if they have any questions regarding any ingredient used in the product.

Headaches can be debilitating, significantly hampering one’s routine and often leading to considerable pain and discomfort. Headaches may have several underlying causes, from stomach problems and food intolerances to lack of sleep and stress. Several home remedies have been suggested for a speedy recovery from headaches in addition to conventional treatment options. Moreover, healthy changes to one’s lifestyle can reduce headache instances and help control their intensity. Here are some foods to help with headache relief:

Fatty fish
Fatty fish are excellent sources of the omega-3 fatty acids EPA and DHA, which are anti-inflammatory and effective during headaches. Studies have shown that individuals suffering from chronic migraines find pain relief by increasing their intake of omega-3 fatty acids. Some fatty fish varieties to include in one’s meal plan are salmon, herring, tuna, mackerel, anchovies, and mussels. Shellfish also contain high levels of omega-3.

Watermelon
Water accounts for approximately 92% of watermelon’s constituents. Many cases of severe headaches are caused or aggravated by dehydration; hence, a regular intake of fruits with high water content, such as watermelon, can help reduce headaches. It can also replenish the body with essential nutrients, such as vitamins A and C, potassium, and magnesium.

Spinach
Spinach contains high levels of vitamins B2 (also called riboflavin, proven to reduce headaches) and B6, in addition to omega-3 fatty acids. All these nutrients can contribute to the lowered intensity and frequency of headaches. Moreover, leafy greens like spinach and kale are rich in magnesium, which is instrumental in headache relief.

Eggs
Eggs are a delicious and protein-rich breakfast option. Two large eggs provide 24% of the body’s daily requirement of riboflavin or vitamin B2, which can help relieve headaches. You can prepare eggs in various ways such as boiled, scrambled, omelets, and sunny-side up for a tasty and nutritious meal.

Whole grains
Hypoglycemia, or extremely low blood sugar levels, is one of the leading causes of headaches. Skipping meals and not having sufficient healthy carbohydrates and fiber can trigger hypoglycemia. Thus, it is essential to incorporate whole grains like quinoa, rolled oats, buckwheat, brown rice, and whole wheat (if one is not gluten intolerant) into one’s meal plan to prevent blood sugar levels from dipping and avoid related headaches.

Ginger
Ginger has been traditionally recommended as a natural remedy for headaches and digestion issues for ages. It consists of several anti-inflammatory properties, two of which are gingerols and shogaols, which have pain-relieving effects on the body. Ginger tea is recommended as a soothing beverage when healing from headaches. Ginger may be chopped or julienned and added to stir-fries, gravies, soups, etc.

Beetroot
Beetroot is an excellent natural source of folic acid, which is known to be highly effective in fighting off migraines and headaches. Additionally, it’s loaded with a variety of essential vitamins and minerals, including iron, vitamin A, vitamin C, magnesium, and folate, which can all work together to boost your overall immunity.

Mushrooms
Mushrooms can help with headaches owing to their anti-inflammatory and antioxidant properties. Certain compounds in mushrooms, such as ergothioneine, can help reduce brain inflammation, relieving headaches and migraines.

Figs
Figs are a nutrition powerhouse loaded with potassium, which is essential for the proper functioning of the body. In addition, these delectable fruits contain anti-inflammatory properties that can help combat inflammation. They are also low in calories and aid in digestion, potentially reducing the likelihood of digestive issues that can lead to headaches.

Turmeric
Turmeric contains curcumin, a compound that can reduce the frequency of migraine attacks. It also has several anti-inflammatory properties and omega-3, which can help relieve excruciating headaches.

Herbal tea
Studies have shown that herbal tea can calm the body, providing considerable relief from headaches and migraines. When consumed in limited quantities, herbal teas like chamomile tea, ginger tea, and peppermint tea can be excellent sources of comfort and warmth during headaches.

Walnuts
Packed with omega-3 fatty acids, walnuts are excellent inclusions to one’s breakfast and snack plans, preferably alongside other nuts like almonds and pecan nuts. They are also high in magnesium, required by the body to reduce headache instances.

Potatoes
Contrary to popular belief, potatoes, when cooked in a healthy way, can provide relief from headaches and replenish the body with essential nutrients. They are rich sources of potassium, which the body requires to relieve headaches. Potatoes are also high in fiber content. However, boiled mashed potatoes are significantly healthier than deep-fried ones.

Cantaloupes
Some studies have demonstrated that cantaloupes can help regulate insulin levels in the body and control blood sugar. They can also hydrate the body and relieve headaches. Finally, cantaloupes are packed with magnesium and potassium, which are essential in fighting debilitating headaches.

Navy beans
A cup of navy beans contains 29% and 38% of the recommended daily requirement of minerals for women and men, respectively. They may also block certain chemicals that transmit pain, relieving headaches. A cup of boiled navy beans for breakfast can be a satisfying meal.

Besides following a healthy lifestyle and eating certain foods to reduce headache frequency and intensity, it helps to avoid certain foods, such as processed foods, baked items, and deep-fried foods, to recover faster from headaches and prevent the symptoms from worsening. An active lifestyle and sufficient hydration can also ensure headache relief.