Where do you feel concerned about your face?
When I ask this question, the most common response is about the "lower half of the face."
As we age, it seems as if our face lengthens vertically. Babies tend to have round, cute faces, but as adults, we become more elongated, don’t we?
One of the reasons for this is the "temporomandibular joint" (TMJ).
The jaw makes complex movements to allow us to talk and chew food. It’s not directly connected to the skull but is supported by several muscles that enable its movement. With age, these muscles weaken, and when combined with misalignment, the TMJ doesn’t fit properly anymore. This can lead to issues such as "TMJ disorders."
In fact, many people unknowingly suffer from TMJ disorders, and most of them have concerns about their jawline.
Today, I'll discuss how you can address concerns about the shape or sagging of your jawline, focusing on the keyword "TMJ."
Top 5 Causes of TMJ Disorder
1. Teeth Grinding and Clenching
The habit of unconsciously clenching or grinding your teeth puts a lot of strain on your jaw muscles and joints, making it a leading cause of TMJ disorder. This is particularly common during sleep and can cause muscle tension and pain. Often, this is due to discomfort from poor posture or misalignment in the neck and body, which creates stress. If tension has already built up, it’s essential to relieve it, but applying strong force when massaging can backfire. I'll soon be creating a video on the proper massage techniques.
2. Poor Bite Alignment
When your upper and lower teeth are not properly aligned, uneven pressure is placed on the TMJ. This can cause the joint to become misaligned, leading to inflammation and pain. Poor bite alignment also affects jaw movement. Since the shape of the teeth grooves plays a role, I recommend consulting a dentist for advice.
3. Stress
Mental stress not only causes teeth grinding and clenching but also leads to tension throughout the body, including the muscles around the jaw. Chronic stress can place excessive pressure on the TMJ. Avoiding bright light, like smartphone screens or blue light before bed, and practising positive visualisation can be helpful. Meditation is also a great option.
4. Poor Posture
Long hours of desk work or using a smartphone with poor posture can affect the muscles in the neck and shoulders, placing strain on the TMJ. A hunched posture can push the jaw into an unnatural position, leading to excessive pressure on the joints. That said, isn’t it hard to maintain good posture for eight hours while doing desk work? Incorporating stretches and strength training to counteract poor posture is helpful. Here are some recommended videos:
Video for improving back posture
Video for improving posture and easing breathing
5. Injury or Trauma
If your jaw suffers a strong impact from a traffic accident or while playing sports, it can damage the joints and muscles, leading to TMJ disorder. External force can cause the joints and muscles to become misaligned, resulting in pain and inflammation. While this may heal with time, in some cases, specialised treatment may be necessary.
Dietary Improvements
As a nutrition expert, I’ve explored some interesting ways to address these issues from a dietary perspective. TMJ disorder involves inflammation of the jaw, so consuming anti-inflammatory foods like chia seeds, walnuts (rich in omega-3), ginger (which will be particularly useful in the coming season), and magnesium-rich foods such as spinach and pumpkin can be beneficial.
For those who grind their teeth due to stress, eating smaller, more frequent meals to avoid sharp spikes in blood sugar and opting for low-GI foods can help. Are you consuming too much caffeine or sugar? I used to be addicted to coffee and chocolate. After completely giving up chocolate and reducing my coffee intake, my stress levels plummeted, and I found I was far less irritable. If you’re someone who drinks a lot of coffee or has a sweet tooth, reducing these could surprisingly help with teeth grinding.
Foods that aid in the production of serotonin, the happiness hormone, include bananas and legumes. Since switching to a vegan diet and making beans my main source of protein, I’ve found myself more aware of small moments of happiness. Some may wonder if diet can make such a difference, but as the saying goes, "Consistency is key," and improving your daily diet is a simple yet powerful tool for changing both your body and mind.
To Sum Up
Causes of a deteriorating jawline:
- Clenching due to stress
- Poor bite alignment
- Poor posture
- Muscle weakening due to age
Ways to improve:
- Reduce stress and feel more happiness
- Get checked by a dentist
- Incorporate stretches and strength training to counteract the strain from daily posture
- Relieve tension in your face
Why not try some jawline solutions that you can start today? While all of these tips are simple, many people neglect them, which is why they struggle. If you feel like you can’t do it alone, feel free to reach out via the contact form. I’ll be happy to help!
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