For most people, limiting gum chewing to fewer than 15 minutes per day is generally considered okay. However, individuals with temporomandibular disorders (TMD or TMJ) should avoid chewing gum altogether.
Why Limit Gum Chewing?
Excessive gum chewing can lead to several potential issues:
- Temporomandibular Joint (TMJ) Problems: Overworking the jaw muscles can exacerbate or even trigger TMJ disorders, leading to pain, clicking, and limited jaw movement.
- Jaw Muscle Fatigue: Chewing gum for extended periods can tire the jaw muscles, causing discomfort.
- Dental Issues: Some sugar-containing gums can contribute to tooth decay, even if sugar-free gums contain artificial sweeteners that may have their own downsides.
- Headaches: The strain on the jaw muscles from excessive chewing can sometimes trigger headaches.
Guidelines for Gum Chewing:
| Guideline | Recommendation |
|---|---|
| Duration | Less than 15 minutes per day, if at all. |
| TMD/TMJ | Avoid chewing gum entirely. |
| Type of Gum | Choose sugar-free options. |
| Frequency | Not a daily habit. |
Alternatives to Gum Chewing:
If you enjoy the act of chewing or want to freshen your breath, consider these alternatives:
- Sugar-free mints: Provide fresh breath without prolonged chewing.
- Chewing on a clean, sugar-free teething ring (for adults, if they find it helpful): Mimics the chewing action without the same level of jaw muscle strain.
- Mindful breathing exercises: Can help reduce stress and anxiety, which may be a reason for wanting to chew gum.
In conclusion, while a small amount of gum chewing may be acceptable for some, moderation is key to avoiding potential problems. Individuals with TMJ should avoid gum altogether. Limiting gum chewing to under 15 minutes a day is a good guideline for most.
