Have you noticed that during times of stress, you start to notice canker sores in your mouth? For the longest time, this claim was mostly anecdotal, but there is now evidence to suggest that stress can be a trigger for canker sores.

Although not clearly established, it is thought that stress can cause canker sores due to its effects on your immune system. Another possible explanation is we tend to grind our teeth, bite our tongue, or bite our cheeks when under stress, and the physical trauma develops into canker sores.

What Are Your Canker Sore Triggers?

Canker sores are difficult to treat because there are many causes, some of which are backed by science, while others are just correlations. The key to successfully managing your canker sore is to know what could be triggering them. If you can accomplish the daunting task of pinpointing the cause, then you may have found your own cure. This could simply be the avoidance of certain medications, foods, or both.

Could Stress Be the Cause of Your Canker Sores?

When you have ruled out all other causes, you may want to consider stress as a potential underlying reason. Unfortunately, stress is unlike a food allergy, where you could avoid a particular food and your canker sores disappear.

There are so many possible effects of stress that most of us experience at one time or another in our life. In the end, the best person that can answer the question of whether you are stressed is yourself. Everyone’s symptoms could be very different.

If you believe that your body is under stress, and that the stress is associated with canker sores, then it’s time to help bring your body back to its equilibrium.

Tips for Helping Stress-Related Canker Sores

• Find ways to reduce stress. There are countless resources online for stress reduction. You can explore the options that best suit your body.
• Supplement with micronutrients and vitamins that are known to reduce stress and speed healing for recurrent aphthous stomatitis. Some of these include vitamin B, vitamin C, magnesium, and zinc.
• Eat foods that reduce stress. Follow a non-inflammatory diet known to play a role in lowering cortisol levels. Cortisol is a hormone that is released to help your body during times of stress. This is a healthy short-term response. However, when you are under constant stress, the long-term effect of cortisol can be detrimental to your body. Some effects include increased inflammation, a compromised immune system, mood swings, anxiety, depression, or irritability.
• Alkalinize your mouth. Stress seems to increase your body's response to acid. Acid erodes your canker sore, and it will take longer to heal. For tips on decreasing acidity in your mouth, click here.
• As stated earlier, stress raises cortisol level in your body, which can negatively affect your immune system. Harmful bacteria will then begin to thrive in your mouth. This will make it harder for your body to heal the canker sore. During this time, be vigilant with brushing and using non-alcohol based mouthwash regularly.
• Drink a calming tea that has anti-ulcer effects. How about a tea that reduces stress and calms and heals your canker sores? Chamomile has not only been shown to be calming, but it also has anti-inflammatory and healing properties.

Final Thoughts

We all experience stress that could be a result of minor daily annoyances such as an upcoming final exam or a negative life changing event. Regardless of the causes, constant stress puts strain on your body, both physically and mentally. In some individuals, stress can manifest as a dreaded eruption of canker sores. Follow the steps above and try out the calming teas that are also natural pain blockers and healers. Hopefully, you will find that you feel much calmer, and your canker sores will calm down as well.

Sandie Tran, Pharm.D.