How to Prevent Recurrent Mouth Ulcers (Canker Sores)

Mouth ulcers, also known as canker sores or sariawan (in Indonesian), are small, painful sores that develop inside the mouth. While generally harmless and resolving within a week or two, their recurrence can be bothersome. Several strategies can be employed to minimize the frequency of these outbreaks.

1. Maintain Excellent Oral Hygiene:

• Brush Regularly and Gently: Brush your teeth at least twice daily using a soft-bristled toothbrush. Avoid aggressive brushing, which can irritate the delicate tissues of the mouth.
• Floss Daily: Flossing removes food particles and plaque from between teeth, preventing bacterial buildup that can contribute to ulcer development.
• Use a Mild Toothpaste: Toothpastes containing sodium lauryl sulfate (SLS) have been linked to increased mouth ulcer incidence in some individuals. Consider switching to an SLS-free alternative.
• Rinse with Mouthwash (Judiciously): While some mouthwashes can be beneficial, overuse, especially of alcohol-based mouthwashes, can dry out the oral mucosa and potentially exacerbate the problem. Consult your dentist for recommendations on appropriate mouthwash use.

2. Watch Your Diet:

• Identify and Avoid Trigger Foods: Certain foods are known to trigger mouth ulcers in susceptible individuals. Common culprits include acidic fruits (citrus, pineapples), spicy foods, salty snacks, chocolate, coffee, and nuts. Keep a food diary to help identify your personal triggers.
• Ensure Adequate Vitamin and Mineral Intake: Deficiencies in certain nutrients, such as vitamin B12, folate, iron, and zinc, have been associated with recurrent mouth ulcers. Consult your doctor about potential supplementation if you suspect a deficiency.
• Stay Hydrated: Drinking plenty of water helps keep the oral mucosa moist and healthy.

3. Manage Stress:

Practice Stress-Reduction Techniques: Stress is a known trigger for many conditions, including mouth ulcers. Engage in relaxation techniques such as meditation, yoga, or deep breathing exercises.

4. Avoid Oral Trauma:

• Be Careful When Chewing: Avoid biting your cheeks or tongue.
• Ensure Proper Denture Fit: Ill-fitting dentures can cause irritation and trauma to the oral tissues. Consult your dentist for adjustments if needed.
• Protect Your Mouth During Sports: Wear a mouthguard during contact sports to prevent injury.

5. Consider Underlying Medical Conditions:

Consult a Doctor: Recurrent or severe mouth ulcers may be a sign of an underlying medical condition, such as inflammatory bowel disease (IBD), celiac disease, or Behcet's disease. If your ulcers are persistent, painful, or accompanied by other symptoms, seek medical advice.

6. Other Considerations:

• Quit Smoking: Smoking can irritate the oral mucosa and delay healing.
• Limit Alcohol Consumption: Excessive alcohol consumption can also irritate the mouth.

By implementing these preventative measures, you can significantly reduce the frequency and severity of mouth ulcer outbreaks and improve your overall oral health. Remember to consult with your dentist or doctor for personalized advice and to rule out any underlying medical conditions.