THE NEGATIVE CONSEQUENCES OF MOUTH BREATHING HOW YOU BREATHE MATTERS:
For most people, how you breathe isn’t a decision. You don’t choose whether or not you breathe out of your nose or mouth while sleeping. But it matters. Mouth breathing can be harmful, affecting your sleep quality and oral hygiene. And many don’t know it can permanently affect a child’s facial shape and appearance. Humans can only breathe one of two ways — through the nose or mouth. The human body itself implies that noses are the better option, and most people breathe through their noses (barring the occasional stuffed nose). The nasal cavity has various filtering mechanisms (nose hairs) that clean the air of allergens and other particles. Bone structures called “turbinates” moisturize and regulate air temperature as well. Meanwhile, mouth breathing lacks these
safeguards, which can lead to various health problems, including jaw malformation, gingivitis, etc.
One of the surprising effects of mouth breathing as a child is a change in bone structure during childhood development. Faces can elongate and narrow, causing teeth to become overcrowded. The upper lip elongates as well, often leading to a gummy grin. Also, the lower jaw doesn’t come forward like it should, which can constrict airways, resulting in sleep apnea and other problems. These bone structure alterations result from force produced by the tongue. When mouth breathing, the tongue spends time in the palate space (the area between your teeth). This creates an upward pressure, encouraging forward jawbone growth. It also leads to a more pronounced forehead, and these face changes last into adulthood. Those who begin mouth breathing as adults will not experience face changes. If you’re worried about mouth breathing or your child’s, you have options. First, try to find and treat the cause, like reducing nasal congestion by treating allergies, asthma, or a sinus infection. Practicing breathing techniques using your diaphragm can be effective, but yoga also helps. While overcoming mouth breathing can be difficult, everyone can do it with knowledge, time, and practice.
SMILE-FRIENDLY RECIPES
BRAIN BREAK!
CHIPOTLE-INSPIRED CHICKEN BURRITO BOWL
Ingredients
• 2 tbsp olive oil • 1 tsp paprika • 1 tsp cumin • 1/2 tsp chili pepper • 1/2 tsp salt • 1/2 tsp pepper
• 1 avocado, cubed • 1/4 cup sour cream • 1/4 cup shredded cheese For Salsa • 1 tbsp chopped cilantro • 1/2 tomato, chopped • 1/2 onion, chopped • 2 tbsp white vinegar • 4 tbsp lime juice • Salt, to taste
• 1 cup white or brown rice, cooked • 2 cups shredded romaine lettuce • 1 cup canned corn • 1 cup canned black beans
Directions
1. Cut chicken into bite-size pieces. In a medium-size bowl, add chicken, olive oil, paprika, cumin, chili pepper, salt, and pepper. Mix until chicken is evenly coated. 2. In a skillet over medium heat, cook chicken for 7 minutes or until cooked through. Set aside on a plate. 3. In a large bowl, layer the rice, lettuce, corn, beans, and cooked chicken. 4. In a separate bowl, mix together salsa ingredients, then pour over the chicken mixture. 5. Top with avocado, sour cream, and cheddar cheese. Enjoy!
Inspired by EasyChickenRecipes.com
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