Just as I was struggling for inspiration this week, Jasper threw up on the bedroom carpet. For those of you who haven't got to grips with this yet, Jasper is the dog, not the lovely husband.

It seems that although Jasper regularly supplements his diet with plastic coat hangers and the foam pads on earphones, eating an ice cube was enough to send him over the edge.

Now, people vomit is one thing, but dog vomit ?it smells so bad!! Which leads me tenuously (as always) into embarrassing health problem number three, the trauma of bad smelling breath.

We've all had days where we've woken up with a hardcore case of morning breath. Waking up with your tongue stuck to the roof of your mouth is one of the hazards of a big night out and if you have a cold, you feel as if you spent the night licking a dusty carpet. But although morning breath is about as unsexy as it gets, at least it doesn't last all day. Imagine the embarrassment though, if someone were to recoil from you during a conversation, or if you were pulled aside at work and asked to address your dental hygiene ? nightmare! Especially if you were confused as to the cause.

Good dental hygiene is critical for sweet smelling breath ? gum disease and tooth decay definitely do need to be rectified or ruled out by your dentist. However, bad breath is not always a matter of dental hygiene.

There are several other causes that can be addressed through good nutrition. So if you been suffering from this embarrassing problem, have a look through the causes and dietary tips below.

Causes of bad breath:

Poor dental hygiene: Gum disease and tooth decay are both caused by an overgrowth of bad bacteria in the mouth. Bad bacteria (such as Streptococcus mutans) colonise the surface of teeth, converting sugar into harsh acids that damage tooth enamel. These acids also attack gum tissue and cause unpleasant odours.

Dehydration: This is a major contributor to "morning breath" but can also cause problems throughout the day. Dehydration reduces the amount of saliva in the mouth, which in turn, reduces the ability of saliva to wash away bad bacteria.

Respiratory tract infections: This includes infections of the sinus, throat, lungs and windpipe. Bacterial infections in the respiratory tract often result in an excess of bad bacteria in the mouth. Boosting the immune system and preventing respiratory infections can therefore be helpful.

Poor protein digestion: If protein digestion isn't adequate, then undigested protein can putrefy in the digestive tract ? mm, lovely!! This causes unpleasant smelling gas and breath. If you feel heavy, tired or bloated after a meal high in protein (meat, fish, eggs, poultry, nuts, seeds or tofu) then you may benefit from supplementing papaya enzymes.

Constipation: As I discussed last week, it's critical to keep your digestive tract moving. Anything less than one bowel movement daily amounts to constipation. This bowel movement should be easy to pass and have a smooth consistency, like a banana.

No sticky, pebbly or odd coloured poos please. If you are constipated then toxins from your digestive tract may be reabsorbed by the body, contributing to bad breath ? and likely body odour too.

Parasitic infections: Some parasitic infections can cause bad breath as they diminish friendly bacteria and increase bad bacteria in the body. Some parasites such as Giardia, can also cause really bad smelling breath via unpleasant sulphurous burps. Symptoms of parasitic infection include weight loss, nausea, severe diarrhoea, stomach cramps and anal itching.

No or low carb dieting and fasting: The body's preferred source of fuel is glucose made from carbohydrates. In the absence of this, the body is forced to break down stored fat and protein to generate fuel instead. However, this generates metabolic waste that is exhaled via the lungs, and has an unpleasant odour.

Serious health concerns: As bad breath can also be due to serious health concerns, such as diabetes and liver or kidney malfunction, if the problem persists or doesn't respond to the steps below, please consult your GP.

Tobacco use: All forms of tobacco (cigarettes, cigars, pipes, chewing tobacco) increase the risk of gum disease, oral cancers and fungal infections. These are associated with a rise in bad bacteria and the subsequent development of bad breath.

Dietary steps:

l Avoid sugary foods and drinks. Desserts, candy, sodas and processed, sugary foods all contribute to tooth decay and gum disease as they fuel the growth of bad bacteria in the mouth. These foods are also often high in "anti-nutrients" which deplete the immune system and low in fibre, which causes constipation. Try replacing sugary drinks with sparkling water or herbal teas. Replace sugary snacks with raw veg and hummus or low fat cottage cheese. Fresh fruit and nuts also make good snacks.

l Limit snacking ? and if you do, brush. Some people need to snack as eating little and often does help to balance out blood sugar (and with it hormones, mood and energy levels.) But frequent, or slow, prolonged snacking promotes acid attacks on tooth enamel, especially when snacking on starchy, sugary foods and drinks. Therefore, if you do snack, choose a healthy snack and don't drag it out! If you do snack, brush your teeth afterwards.

l Hydrate: Make sure you drink at least 1.5 litres of water every day ? that's one tall bottle of mineral water, or six to eight eight ounce cups. You'll also need an extra cup for every alcoholic or caffeinated drink you have as these are both dehydrative.

l Boost immune system: Prevent respiratory and digestive infections by eating plenty of immune-boosting foods. These include fruit (especially low sugar, antioxidant rich fruits such as all the red/blue/blackberries), vegetables (sprouted seeds/pulses, broccoli, pumpkin and yellow/orange peppers are all good), whole grains, green tea and red bush tea. Bear in mind that sugar, alcohol and processed foods all deplete the immune system.

Avoid constipation: Whole grains, fruit, vegetables and adequate hydration all help to prevent constipation!

l Eat complex carbohydrates: Everybody needs some carbohydrates in their diet, even those who want and need to lose weight. Aim to replace sugary, starchy carbs (white bread/rice/pasta, sugar, candy, cookies, fries etc) with complex carbs (brown bread/rice/pasta, oats, fresh fruit, baked and sweet potatoes). Complex carbs have less starch and sugar, but still provide plenty of energy.

Avoid tobacco use: Avoid all forms of tobacco. Easier said than done I know, but remember these don't just cause bad breath, they cause cancer too.

Dental advice: Brush your teeth at least twice a day and your tongue too. Replace your tooth brush every month to reduce bacterial build-up. Also, soak your brush regularly in hydrogen peroxide solution from the pharmacy (rinse afterwards before using!) Be cautious when using commercial mouthwash as some are very harsh and can irritate the mucous membranes in your mouth.

Consider supplements: (Please note that if you are pregnant, on medication or have a health problem, you must consult your doctor before taking supplements.) If you think you may have problems digesting protein, try natural papaya enzymes.

A good quality friendly bacteria supplement ? a probiotic ? may also be useful, as this can improve levels of friendly bacteria in the body. If you have a poor immune system, supplement a good quality multivitamin and mineral with a high level of vitamin A and other antioxidants (if you are pregnant, follow your doctor's guidelines re vitamin A.) "Green foods" supplements (e.g. those that contain chlorophyll) are also excellent for detoxifying the body and improving bad breath. Vitamin C has been shown to improve healing in the mouth and boost the immune system ? start with 1000mg of ester-C daily.

@EDITRULE:

The advice given in this article is not intended to replace medical advice, but to complement it. Always consult your GP if you have any health concerns. Catherine Burns is a fully qualified Clinical Nutritionist. She can be contacted at 291 4725 or clinicalnutritiongmail.com