Mastic gum is a natural resin harvested from the Pistacia lentiscus tree, primarily cultivated on the Greek island of Chios. Traditionally used for its digestive and oral health benefits, it is often called the “tears of Chios.” Unlike conventional chewing gum, which is typically made from synthetic polymers, mastic gum is a pure plant-based product that hardens into translucent crystals. Its unique, significantly tougher texture provides high resistance, which is why many people chew it to strengthen the masseter muscles in the jaw.
Optimal Chewing Duration and Frequency
The optimal length of time to chew mastic gum depends largely on your current jaw strength and specific goals, following the principle of progressive resistance. For beginners, it is recommended to start with a short session of 10 to 15 minutes per day. This initial period allows the jaw muscles and temporomandibular joint (TMJ) to adapt to the increased workload without overexertion.
Once your jaw acclimates to the resistance, you can gradually increase the duration, aiming for 20 to 30 minutes per session. This range is effective for challenging the masseter muscle to promote strengthening and definition. For advanced users focused on intense training, sessions may be extended slightly beyond 30 minutes, but only after months of consistent use.
Frequency is also a factor, and a daily chew is not always necessary or advisable, especially when starting out. Many experts suggest beginning with a schedule of three to five times per week to ensure the facial muscles have adequate time to recover and rebuild. Treating the jaw muscles like any other muscle group, rest days are important to prevent strain and avoid injury from chronic overuse.
Proper Chewing Technique
Correct physical action is necessary to ensure balanced muscle development and maximize the effect of the high resistance. When you begin a session, use your front teeth to gently soften the hard crystal until it forms a single, pliable mass. Starting the chew directly with the back molars can cause the brittle crystal to shatter or stick to dental work before it has warmed up.
The primary work of chewing should then be transferred to your back molars, which are designed for the grinding and crushing forces required. It is important to alternate the side of your mouth frequently, such as every 30 to 60 seconds. This methodical alternation ensures that the masseter muscles on both the left and right sides of your face are engaged equally, promoting symmetrical development.
You should maintain a slow, controlled rhythm throughout the entire chewing session rather than aggressively biting down. The goal is to focus on the resistance and the contraction of the masseter muscle, similar to lifting a weight with controlled movement. An aggressive or fast pace can introduce stress to the temporomandibular joint and reduce the effectiveness of the targeted muscle workout.
Recognizing When to Stop
Physical signals are more important than the time on a clock, as they indicate the session should end immediately. The most common signal is muscle fatigue, which presents as a deep, dull ache in the masseter or temporal muscles, similar to the burn felt during a strenuous workout. While some fatigue is the intended result, this should not be confused with sharp pain.
Sharp pain in the jaw joint or surrounding muscles is a strong indicator of acute strain or overexertion, and you must stop chewing immediately to avoid injury to the TMJ. Other warning signs include an audible clicking, popping, or grinding sensation in the jaw joint during movement. These sounds suggest potential joint instability or inflammation, which necessitates stopping the activity.
If you experience headaches, earaches, or lingering soreness that persists into the next day, the jaw muscles were overworked. Persistent soreness indicates that your recovery window was insufficient. You should take a rest day or reduce the duration and frequency of your next chewing session. Ignoring these physical warnings increases the risk of developing a temporomandibular disorder.