What is a common side effect of stress and nutrient deficiencies?

One of the most common signs of stress and nutrient deficiencies?  Mouth Ulcers!

Most people have experienced the discomfort of having a mouth ulcer or even having more than one at the same time. They can be painful and irritating, seemingly appearing out of nowhere but they can be caused by numerous things including nutrient deficiencies. 

However, there are a few reasons why mouth ulcers pop up, whether they’re on the inside of your cheek, gums, lips or tongue. Mouth ulcers are different to cold sores and are not contagious, though they can change in size and shape. 

The most common cause of mouth ulcers

Mouth ulcers can be caused by a multitude of issues, some of which you can directly influence, while others might be less in your control. The most common causes are:

• Biting the inside of your cheek through habit, anxiety, or accidentally while eating
• Allergies or intolerances to certain foods
• Burning your mouth on hot food or drink
• Vitamin B12 or iron deficiency
• Damaging your gums while brushing
• Stress and anxiety
• Braces, fillings or a rough tooth
• Hormonal changes such as during pregnancy or the menstrual cycle
• Stopping smoking
• Conditions such as IBD or coeliac disease 
• A weakened immune system from having a condition like lupus

How to treat mouth ulcers 

You can seek help from your pharmacist who may recommend treatments such as:

• Antibacterial mouthwash to help prevent infection
• Painkillers to help reduce the pain
• A salt-based mouthwash solution to help speed up the healing
• Corticosteroid lozenges to help reduce inflammation

More long term lifestyle choices may help deal with mouth ulcers caused by stress, lack of sleep, anxiety or nutrient deficiencies. Things to consider might be:

• Reducing stressors or seeking help for anxiety – being under chronic stress can cause you to feel run down and your health to deteriorate. It can be dealt with and you can seek help from professionals who will give you coping tools and help you deal with life stressors more effectively. 
• Getting enough sleep – lack of sleep can come with many health side effects, so it’s worth adjusting your sleep schedule and trying to reach the recommended 7-8 hours a night. 
• Vitamin B12 or iron deficiency – altering your diet or taking supplements are a great way to address any nutritional deficiencies that could be causing your mouth ulcers. Try to eat more leafy greens, pulses and beans, nuts and seeds and white and red meat. Our vitamins for the immune system contain iron and are a great way to help boost your immune system when you’re run down. 

When to see your doctor

Most mouth ulcers will go within a few days but you should see your doctor or dentist if:

• The ulcer lasts longer than three weeks
• Keep coming back
• Bleeds or becomes inflamed and very painful 
• Grows bigger than usual and is located at the back of your throat

Generally, mouth ulcers are nothing to worry about, but ulcers that last a long period of time can be a sign of cancer, so it’s worth seeing your GP as a precaution.

Written by Ruth Hayward