Canker sores, also known as aphthous ulcers, are those unwelcome small sores that appear inside your mouth, often making eating and talking uncomfortable. If you find yourself frequently asking, “Why Do I Keep Getting Canker Sores?”, you’re not alone. While these mouth ulcers are common, recurring canker sores can be a real nuisance, impacting your daily life and making you wonder about the underlying causes. Although a single, definitive cause remains elusive, numerous factors are known to trigger or exacerbate these painful lesions.
1. Injury or Trauma to the Mouth
Mouth injuries are a leading cause of canker sores. Accidentally biting your cheek or tongue while eating, or even aggressive tooth brushing, can create a pathway for canker sores to develop. Those with braces are particularly susceptible as the appliance can rub against the delicate tissues inside the mouth, causing irritation and injury. Any form of trauma to the soft tissues lining your mouth can potentially result in a canker sore.
Solution: While completely avoiding mouth injuries is unrealistic, you can take steps to minimize the risk. If you participate in sports, wearing a mouthguard can protect against impact injuries. Pay attention to your eating habits, avoiding overly hard or crusty foods that might increase the chance of accidental bites. For braces wearers, orthodontic wax can provide a protective barrier between the brackets and your mouth tissues.
2. Vitamin B12 Deficiency
Are you getting enough Vitamin B12? A deficiency in this essential vitamin could be a contributing factor to recurrent canker sores. Research indicates a link between Vitamin B12 levels and the frequency of these mouth ulcers. Studies have demonstrated that Vitamin B12 treatment can be effective in reducing the recurrence of canker sores. Children, who may be picky eaters and not consume enough fruits and vegetables, are particularly vulnerable to Vitamin B12 deficiency. If your child frequently complains about canker sores, consider vitamin deficiency as a possible cause.
Solution: Incorporate a daily multivitamin into your routine, or consider a Vitamin B12 supplement specifically. For children, there are many kid-friendly vitamin options available to make supplementation easier and more enjoyable. Consult with a healthcare professional to determine if a Vitamin B12 supplement is right for you or your child.
3. Broader Nutritional Deficiencies
Beyond Vitamin B12, a range of nutritional deficiencies can play a role in the recurrence of canker sores. Inadequate intake of essential nutrients like zinc, iron, calcium, and folic acid can make you more prone to developing these mouth ulcers. Calcium deficiency, in particular, has been linked to worsening existing canker sores and prolonging their healing time.
Solution: Prioritize a healthy and well-balanced diet that includes all food groups. Foods rich in zinc include beef, shrimp, and kidney beans. Good sources of iron are eggs, liver, chickpeas, and black beans. Dairy products are excellent for calcium intake, and folic acid can be found in dark leafy greens, citrus fruits, and avocados. Consider consulting a nutritionist or researching online to create a diet plan that helps address potential nutritional deficiencies and reduce canker sore occurrences.
4. Overzealous Dental Hygiene Practices
Surprisingly, your dental hygiene routine itself could be contributing to your canker sore problem. Brushing your teeth too aggressively can irritate or even injure your gums and cheek tissues, potentially triggering canker sore development. Similarly, overuse of dental products, especially alcohol-based mouthwashes, can be harsh on the delicate tissues in your mouth, leading to irritation and sores. It’s a common misconception that more intense cleaning is always better; in some cases, it can be counterproductive and worsen the issue of recurrent canker sores.
Solution: Switch to a toothbrush with softer bristles and choose an alcohol-free mouthwash. If you habitually brush immediately after meals, consider chewing sugar-free gum instead to freshen your breath. Limit your brushing time to two minutes and be mindful of the pressure you apply. Electric toothbrushes are available with features that alert you when you’re brushing too hard or for too long. Smart toothbrushes can even track your brushing habits, allowing you to share data with your dentist for personalized advice. Discuss your dental hygiene practices with your dentist to identify areas for improvement.
5. Hormonal Fluctuations
Women tend to experience canker sores more frequently than men, and hormonal changes are believed to be a significant trigger. The hormonal shifts associated with menstruation can lead to a variety of oral health issues, including swollen salivary glands, bleeding gums, and canker sores. Similar hormonal fluctuations during pregnancy can also contribute to gum problems like pregnancy gingivitis and gum disease. While hormonal imbalances can affect oral health in men as well, it’s more commonly observed and pronounced in women.
Solution: Hormonal shifts are a natural part of life, so managing their potential oral health effects requires a proactive approach. Maintain a diet rich in vitamins and practice consistent, gentle oral hygiene, including regular brushing and flossing. If you notice a clear link between your menstrual cycle and canker sore outbreaks, consult with your doctor. They may offer further evaluation or recommendations to manage hormone-related oral health issues.
6. Stress
Stress is a ubiquitous part of modern life, and its impact extends beyond mental well-being to physical health, including oral health. Stress can alter your body’s chemistry, increasing the risk of inflammation and mouth sores like canker sores. Furthermore, stress has been associated with other oral health problems such as gum disease, TMJ disorder, and teeth grinding.
Solution: Managing stress is often an ongoing process without a quick fix. Effective stress management techniques vary from person to person. Some find relief through meditation and mindfulness practices. Physical activity, such as running or gym workouts, can be a great stress reliever. For others, social connection, like spending time with friends or talking to someone, is key. The important thing is to identify stress management strategies that work for you and incorporate them into your life. This will not only benefit your overall health but also potentially reduce stress-related oral health issues like canker sores.
7. Autoimmune Disorders and Systemic Health Conditions
In some cases, recurrent canker sores can be a symptom of underlying autoimmune disorders or other systemic health conditions. Immune system irregularities can sometimes lead to the body mistakenly attacking healthy cells in the mouth, resulting in canker sore formation. Conditions like Celiac disease and Crohn’s disease, which affect the bowel, have also been linked to systemic inflammation that can manifest as canker sores in the mouth.
Solution: If you suspect an underlying systemic condition might be contributing to your recurrent canker sores, it’s crucial to consult with your doctor. Managing the underlying health condition is the primary step in addressing related symptoms like canker sores. In conjunction with your doctor’s treatment plan, maintaining good dental hygiene, a nutritious diet, and an active lifestyle can help minimize the impact of systemic conditions on your oral health and potentially reduce canker sore frequency.
