Chewing, breathing, sleeping and health
Another reason why our modern diet might be killing us slowly.
Our ancestors ate very different foods to the ones we consume today, the fruits, vegetables, meats and grains have all been bred to be different to their natural counterparts.
Bananas aren’t what they used to be
Left, is the original banana, fibrous and packed with hard seeds before domestication when it became softer and sweeter
As agriculture expanded and we chose which plants to grow and which animals to raise we also were able to influence small genetic changes over time by the process of selection. If a particular grain, fruit or vegetable grew bigger, sweeter, softer or more nutritious we could choose its seeds over others for the next cropping cycle, similarly with animals we could choose to breed from the ones that grew quicker on less food and perhaps mnoved around less conserving energy, growing more quickly and producing softer fattier meat.
One effect from this selective breeding and subsequent processing such as milling, grinding, cooking and fermenting means that the foods we ate became softer and this meant we could extract more usable nutrition from these foods with a lower energy expenditure, this excess energy potentially helped our brains grow larger and positively affected our development.
Before domestication of plants and animals early humans would have spent a great deal of time chewing their food. Anthropologist Adam van Casteren in his paper titled ‘The cost of chewing: The energetics and evolutionary significance of mastication in humans’ stated that “Our ancestors would have been spending a lot of time chewing. Based on a back-of-the-envelope calculation of how much time chimpanzees spend chewing, our early hominid ancestors may have been chewing for five or six hours a day, he says, which may have cost them up to 5 percent of the energy they consumed."
Sourdough
The original bread was a sourdough made with a whole grain, it was dense and chewy, today’s highly processed white bread can be eaten without teeth!
In our modern world of excess calories 5% might not sound like much but to early humans when nutrients and calories were very hard to come by this meant a lot, especially if it could be severely reduced, a 5% gain in energy was a significant developmental factor, but it come with a downside.
Humans developed fire, agriculture,. cooking and other forms of processing our foods and this meant that less time was spent chewing to acess the nutrients in our foods. Grains were milled, fruits were biger, softer and sweeter and meats more tender and fattier, we needed to chew less.
Today the in the same article linked above it states that today we spend 35 minutes or less chewing and that chewing is of a much lower intensity than the foods our ancestors gnawed on, we’re chewing for much less time and at a much lower intensity and this has had a noted effect on our physical development.
Why less chewing is now negatively affecting our development
Diagramatic representation of the complex muscles in the head used for chewing and swallowing
The act of chewing has a significant influence on both bone density and skull shape in humans. This is due to the process of bone remodeling, which is responsive to mechanical forces, such as those generated during chewing. The relationship between chewing, bone density, and skull shape is a complex interplay of biomechanical forces, developmental biology, and evolutionary history but one thing has become clear the extra energy we gained by chewing less has come at a price and that price is underdeveloped skull, jawbone and muscles.
Teeth and jawbones:
Chewing generates forces that are transmitted through the teeth to the jawbones. This mechanical stimulation is crucial for maintaining bone density in these areas. In response to the forces, bone cells (osteoblasts and osteoclasts) remodel the bone tissue, leading to increased density where the forces are greatest.
Alveolar Bone:
The alveolar bone, which supports the teeth, can lose density if not stimulated adequately by chewing forces. This is one reason why tooth loss can lead to bone loss in the jaw.
Impact on Skull Shape:
During childhood and adolescence, the act of chewing can influence the development and shape of the skull. The muscles used in mastication attach to various parts of the skull, and their repeated use can affect the growth patterns of these bones.
Muscle Attachment Sites:
The areas of the skull where masticatory muscles attach can become more pronounced due to the regular pull of these muscles. For example, a more robust temporalis muscle might lead to a more pronounced temporal line on the skull.
Craniofacial Growth:
In a broader sense, the forces generated by chewing contribute to the overall pattern of craniofacial growth. For instance, variations in diet hardness have been hypothesised to affect the development of certain craniofacial features.
Evolutionary Perspective:
In the context of human evolution, changes in diet and the consequent reduction in the need for heavy chewing have been linked to changes in skull shape and jaw structure. Early humans with a diet requiring more vigorous chewing likely had stronger jaw muscles and correspondingly different skull shapes compared to modern humans with softer diets.
However, probably the biggest problem caused by this underdevelopment is the relationship between chewing and the size of the sinus cavity.
Maxillary Sinus:
The most direct relationship between chewing and sinus development is seen in the maxillary sinus, which is located in the upper jaw bone (maxilla). The roots of the upper teeth extend up towards the floor of the maxillary sinus. Regular chewing stimulates the growth and development of the jaw bone, which can impact the size and shape of the maxillary sinus. The overall pattern of craniofacial growth, influenced by various factors including masticatory forces (i.e., forces exerted during chewing), can determine the size and shape of the sinus cavities. This is particularly evident during the developmental years.
So what are our sinuses and why does this matter?
The sinuses are a series of cavities inside our heads which function as the gateway between the outside world and our respiratory system, there are many parts to what we call sinuses and some of the acities are surprisingly large. They are comprised of:
Maxillary Sinuses: As mentioned above, these are the largest sinuses and are located in the cheek area. Each maxillary sinus can have a volume of about 15 milliliters (ml) or one tablespoon, equivalent to a large marble or a small walnut.
Frontal Sinuses: Located in the forehead, above the eyes, these sinuses are medium-sized. The average volume of each frontal sinus ranges from 4 to 7 ml about 1 teaspoon, about the size of a grape.
Ethmoid Sinuses: These are a collection of multiple small air cells located between the eyes. The total volume of the ethmoid sinuses can vary significantly, often being around 1 to 2 ml for each cell.
Sphenoid Sinuses: These are located deeper in the skull, behind the ethmoid sinuses. The sphenoid sinuses are relatively small, with a volume ranging from 1 to 3 ml, similar to the size of a small pea.
In conclusion so far:
Lack of chewing, especially during early development of humans can lead to significant changes in the shape and bone density of the head which can affect the size not only of the jaw but of the sinus cavity. A poorly developed sinus cavity can cause a higher proportion of mouth breathing and this has been linked to many health problems.
Mouth breathing and nasal breathing.
Our bodies are an imperfect design, we have evolved over millions of years in response to not only a naturally changing environment but in response to us deliberately changing our lifestyle and environment. In terms of respiration however, one thing is very clear, we’re supposed to breathe through our noses not our mouths.
Mouth breathing can lead to a variety of health problems due to several reasons. It's important to note that while occasional mouth breathing due to temporary conditions like a cold is generally not harmful, chronic mouth breathing can have significant health implications.
Poor Air Filtration: Unlike nasal breathing, mouth breathing does not filter, warm, or humidify the air before it enters the lungs. The nose acts as a natural filter, trapping dust and other particles. Breathing through the mouth bypasses this filtration system, leading to the inhalation of more pollutants and irritants.
Dry Mouth: Mouth breathing can cause the mouth to dry out, which reduces saliva production. Saliva is essential for oral health as it helps to neutralize acids and contains enzymes that aid in digestion. A dry mouth increases the risk of dental problems such as tooth decay and gum disease and shockingly this has now been linked to heart disease - more about this later!
Sleep Disturbances: Mouth breathing is often associated with snoring and can be a symptom of sleep apnea, a serious sleep disorder. These conditions disrupt sleep quality and can lead to daytime fatigue, cognitive impairment, and an increased risk of cardiovascular issues.
Facial Development in Children: Chronic mouth breathing in children can affect the development of the face and jaws. It may lead to elongated facial structures, dental malocclusions (like an overbite), and poor growth. This is because the proper positioning of the tongue against the roof of the mouth during nasal breathing is important for normal craniofacial development. Poor facial development also leads to mouth overcrowding as if the jaw is too small when the teeth come in they are liley to be crooked as there’s simply not enough space to accommodate them all.
Lower Oxygen Absorption: Breathing through the mouth can alter the balance of oxygen and carbon dioxide in the body. Nasal breathing helps to maintain this balance more effectively. Mouth breathing can lead to over-breathing and depletion of carbon dioxide, which can decrease the oxygen-carrying capacity of blood.
Throat and Ear Problems: Mouth breathing can lead to a chronic sore throat, hoarseness, and even middle ear infections. The lack of proper humidification of air can irritate the throat, and the altered pressure in the nasal passages can affect the Eustachian tubes, leading to ear problems.
Poor Posture: Chronic mouth breathers often have to tilt their heads back to keep their airways open, which can lead to postural changes and musculoskeletal problems over time.
Why cavemen probably didn’t snore.
Our cave dwelling ancestors may have slept better than we do now, despite the lack of comforts.
Our ancestors who chewed grew wide jaws and has well exercised muscles in their mouth, throat and jaw, this means that their teeth were not over crowded meaning that their oral hygine, despite the lack of toothpaste, was probably very healthy relying on a well balanced biome in the mouth. This combination factors, well developed jaws and sinuses have caused many historical anthropologists to speculate that that our cave dwelling ancestors slept soundly and silently, without snoring.
It probably comes as no surprise to learn that when we mouth breathe in our sleep we have a greater tendency to snore, however, we can also snore with our mouths fully closed.
Snoring can have many causes such as congestion, a deviated septum, or other nasal obstructions, which can occur regardless of whether the mouth is open or closed, it can also be the result of the relaxation of the soft palate and other tissues in the throat which often occurs with age. All of these factors are significantly increased due to a poorly developed skull, nasal cavity and sinus. When there’s less space in the head for air to move and the muscles are weaker and underused we will have a much greater tendency to snore.
If snoring is caused by mouth breathing it will lead to a dry mouth. A dry mouth at night can lead to an imbalance in the mouth’s biome. The human oral biome, also known as the oral microbiome, is a complex and diverse ecosystem in its own right that hosts a wide variety of microorganisms, including bacteria, fungi, viruses, and protozoa. When functioning correctly and balanced this biome performs many functions within the human body from defence against pathogens to immune regulation as well as the more obvious functions such as vitamin production and pre digestion of foods through enzymatic action.
An out of balance mouth biome caused by mouth breathing can cause severe health problems in parts of the body you might not think are in any way connected.
In conclusion so far:
Lack of chewing from primarily eating soft foods can lead to underdevelopment of the jaw and sinus cavities leading to a greater potential for mouth breathing due to simple biomechanics. Mouth breathing can upset the biome in the mouth leading to disease which can knock on effects to other parts of the body such as the heart.
When a part of the body that is supposed to be warm, wet and protected is open to the drying effects of air for extended periods of time such as overnight disease can occur and there’s now shocking evidence that imbalance in the oral biome can cause chronic inflammation and this inflammation from periodontal disease has been linked through several studies to severe heart disease, yes, incredibly having a dry mouth at night can harm your heart.
A groundbreaking study by the Centers for Disease Control and Prevention found that nearly half of American adults age 30 and older and 70 percent of those 65 and older have some stage of gum disease.
In an article from 2022 Dr. Ambrose says.“The bacteria that live in your mouth when you have gum disease can cross into your bloodstream, enter the heart, and directly infect the vulnerable heart valves”
Sleep apnea, more dangerous than snoring.
Sleep apnea is a sleep disorder linked to snoring and is characterised by repeated interruptions in breathing during sleep. These interruptions, known as apneas, occur when the airway becomes blocked or breathing is otherwise hindered. It’s important to note that sleep apnea can occur without snoring and snoring does not always mean that sleep apnea is present but the two are commonly linked and anyone who is a known snorer should most definitely check for sleep apnea.
There are three main types of sleep apnea:
Obstructive Sleep Apnea (OSA): This is the most common type. It occurs when the muscles in the throat relax excessively during sleep, leading to a partial or complete blockage of the airway. When this happens, the person may stop breathing for a period of time, often leading to a decrease in blood oxygen levels. The brain then triggers a brief arousal from sleep to reopen the airway, often accompanied by a loud snort or choking sound.
Central Sleep Apnea (CSA): In central sleep apnea, the airway is not blocked, but the brain fails to properly control the muscles involved in breathing. This leads to slower and irregular breathing. CSA is often associated with other medical conditions, especially those affecting the heart or brainstem.
Complex Sleep Apnea Syndrome: Also known as treatment-emergent central sleep apnea, this condition occurs when someone has both obstructive sleep apnea and central sleep apnea.
These types can be caused by mouth breathing. Nasal breathing helps regulate the amount of oxygen and carbon dioxide in the blood. When breathing through the mouth, this balance can be disrupted, potentially leading to lower oxygen saturation. Over time, this can increase stress on the cardiovascular system as the heart has to work harder to deliver oxygen to the body.
During sleep apnea the brain is quite literally starved of oxygen due to an interruption in regular breathing and this leads to sudden drops in blood oxygen levels, this causes the body to react by increasing blood pressure putting considerable extra stress on the cardiovascular system. It also has a deleterious effect on both the quality and quantity of sleep we get meaning that the body is not well rested in the morning which is liked to a myriad of health problems ranging from hypertension to cancers, heart disease and mental problems such as irritability and depression.
How to know if you suffer from sleep apnea?
Common symptoms of sleep apnea include:
Loud snoring
Episodes of breathing cessation during sleep, often noticed by a bed partner
Abrupt awakenings accompanied by shortness of breath
Awakening with a dry mouth or sore throat
Morning headache
Difficulty staying asleep (insomnia)
Excessive daytime sleepiness (hypersomnia)
Attention problems
Irritability
If you share a bed your night time partner will probably be able to diagnose you, if not there are various methods to diagnose sleep apnea.
These range from simple smartphone apps that record you in the night through to more sophisticated hospital level diagnostics such as a sleep study, also known as polysomnography, which records brain waves, blood oxygen levels, heart rate, breathing, and eye and leg movements during sleep.
Sleep apnea can have serious health implications if left untreated.
It’s getting easier to diagnose at home
There are a number of snoring and sleep apnea smartphone apps that work by monitoring sounds in the night
What can we do about it?
If you’re suffering from sleep apnea then you really should address it with a doctor. There are several treatments that can help and these range from the gentle lifestyle changes to more medical interventions such as continuous positive airway pressure (CPAP) therapy, oral appliances, and in some cases, surgery. These treatments are aimed at keeping the airway open during sleep. Another line of treatment is physical.
Oropharyngeal Exercises: Some studies have suggested that exercises targeting the muscles of the mouth, throat, and tongue can help reduce the severity of sleep apnea in some cases. These exercises aim to strengthen and improve the tone of the muscles that support the airway, potentially reducing the likelihood of airway collapse during sleep.
Jaw Position: The position of the jaw can influence the airway. In some cases, a receding lower jaw (retrognathia) can contribute to obstructive sleep apnea by allowing the tongue to more easily block the airway. However, simple jaw strengthening exercises might not necessarily change the positioning of the jaw in a way that significantly impacts sleep apnea.
If you’re suffering from sleep apnea or think that you might it is beyond this article to diagnose or treat and you should consult a doctor, however, if you snoring, we can offer some suggestions.
Mouth taping can improve nasal breathing
Mouth taping
A current health trend that encourages nasal breathing is mouth taping, especially at night, the premise is simple, partially tape the mouth closed and you’re forced to breathe through your nose, the reality might take a little getting used to.
In one small study in people with mild obstructive sleep apnea, for instance, researchers found that among 20 patients who slept with their lips taped shut, 13 snored less with the tape than they did without it. In another study, including 30 patients with mild obstructive sleep apnea who tended to breathe through their mouths while sleeping, researchers found that they snored less severely, on average, when they wore a patch over their mouths than they did when they didn’t.
James Nestor author of “Breath: The New Science of a Lost Art.” recommended easing into the practice by starting during the day. Place the tape over your mouth for about 10 minutes at a time, he said, and then work up to 20 minutes or so the next day. After a few weeks, your body may acclimate to breathing through the nose, and you can try out mouth tape while you sleep.
There are a number of specialist products for mouth taping on the market ranging from pre-cut special porus strips to simple hypoallergenic medical tape on a roll, all work.
Jaw exercises
There are a number of products that can help you exercise your ‘chew’.
his exercise can help rebuild lost bone density and improve the sinus cavity
We’ve travelled a little way in this article but if you remember where we started it was with chewing, or rather lack of it. It used to be thought that after the age of about 30 there’s not much we could do to reshape the bones in the skull and that bone density loss was a simple side effect of the aging process but recent discoveries show this not to be the case.
Our teeth have the capability to move in small measures. They're held in place within the jawbone by something called "periodontal ligaments," which provide a bit of flexibility. When we chew, the force exerted by the food against our teeth causes them to shift just a tiny bit.
Embedded richly in these periodontal ligaments, and also within the teeth themselves, are stem cells. These cells are more plentiful when we're young compared to our older years. These specific stem cells play a crucial role in promoting bone growth and reinforcing the strength of our teeth. Consequently, our facial structure, including the jaw and facial bones, relies on these mechanical forces to foster appropriate growth.
What's particularly intriguing about stem cells is their responsiveness to mechanical pressures. This reaction is partly due to the stem cells being activated by damaged tissues, which they help to regenerate. Therefore, the degree of mechanical force applied correlates directly with the level of stem cell activation. It's been discovered that mechanical forces can even influence the DNA, altering gene expression. The greater the force, the more intense the activation of the stem cells.
If we can stop or even reverse this bone loss we can stop the shrinking of the sinus cavity which can lead to snoring and mouth breathing, hopefully this is starting to tie together now.
Since our modern diet is lacking in foods that need to be chewed what can we do? We can exercise! There are a number of products on the market that you can use to exercise your jaw muscles and cause the cascade of benefits that are missing from our modern world of convenience. They are generally simple silicone devices of varying resistance to help you rebuild the muscles, activate the stem cells and slow down or replac e the bone loss in turn keeping the sinuses open and spacious.
To wrap up:
Anyone who is a regular reader of these articles might easily see why a regenerative food and farming business is talking about snoring but for those new to us you might be wondering why. However, for those unacquainted with our ethos, the connection may appear less obvious. The underlying principle is that our pinnacle of health cannot be attained through a simplistic, reductionist approach. Analogous to the complexities of biology, our well-being is intertwined with an intricate network of interconnected and interdependent feedback loops, all contributing to the maintenance of homeostasis. The manner in which we breathe, move, consume nourishment, rest, and cogitate significantly influences the operational efficiency of our existence. We exist in a symbiotic relationship with our external environment, as much a part of it as it is a constituent of our being.
It's intriguing to consider that the health issues linked to ultra-processed foods, such as heart disease and weight gain, might extend beyond their mere nutritional content. Their soft, easily consumable nature might set off a chain of adverse health effects.
From an evolutionary perspective, our bodies were accustomed to foods that necessitated initial processing in our mouths. With this natural process now largely outsourced to external means, our body's structure may be deteriorating due to this reduced physical activity. It's a peculiar quirk of human design that the same anatomical pathways are used for both breathing and eating, underscoring a deep interconnection between these functions.
This leads to an intriguing, albeit yet unproven, hypothesis: reverting to a diet of less processed foods, which demands more time and effort in eating, could have far-reaching benefits. Imagine a diet where we engage more actively in chewing - crunching on tougher fruits and vegetables, savoring less tender meats. This physical engagement could potentially enhance our sleep quality, improve our breathing, and contribute to overall better health. It raises a fascinating possibility: the detrimental impact of ultra-processed foods on heart health might not just be due to their nutritional makeup but also because they rob us of the necessity to chew thoroughly.