TMD can be initially corrected by adjusting various behaviors in daily life as follows:
- Adjust eating behavior
- Able to eat foods that do not require physical effort, such as soft food or normal food. By dividing food into small bites, not eating big bites. Or avoid certain foods during the symptoms, such as sticky, hard, crispy, and chewy foods such as squid, meat, stalks, guava, raw mango, eggplant, nuts, chicken joints, cartilage, and gum.
- Try to chew food by alternating chewing on both sides to keep the masticatory muscles working in balance. - Warm compresses correctly and regularly until symptoms subside
warm water compress By using a towel dampened with relatively hot water, or using a warm cloth moistened with a heated hot/cold pack or a bag/bottle containing hot water, compress both jaws for about 20 minutes a day. 2-4 times each, followed by gentle massage/massage This muscle area and if the mouth is limited, may use fingers to extend the mouth opening distance as well. - Practice loosening the jaw/jaw muscles during the day
Try to observe yourself while not chewing. Do the upper/lower teeth touch or touch each other? Or have you noticed that you are biting or focusing on your teeth? Usually, when the jaw is completely resting, the upper and lower teeth should not collide. Try to keep your jaw relaxed in a comfortable position (lip together, teeth apart). - Avoid caffeine
Caffeine can cause muscle stiffness. Should reduce or refrain from drinking tea, coffee, soft drinks and chocolate or other foods. containing caffeine - Be careful not to open your mouth wide for a long time.
avoid yawning Eating big mouthfuls, shouting, opening your mouth wide, singing, and doing teeth that require you to open your mouth wide. For a long time, if you want to yawn, put your hand under your chin, don't let your mouth open wide. - Do good
Practice postures so that your head, neck, back, and shoulders are not tense, especially while sitting at work. Or use a computer to stretch and relax your neck, shoulders and back muscles. - Promote sleep
Try to get enough sleep, avoid lying on your stomach or other positions that strain your jaw and neck. - Exercise regularly to relax the muscles throughout the body
- Practicing mental relaxation reduce tension Working too hard find time to relax