A Personal Journey into Oral Microbiome Health
Deep diving into nutrition and holistic health for the past 46 years never prepared me for what I just learned regarding our oral microbiome and how it relates to my cognitive and heart health.
Last month, I was given the task of speaking on a Nutrition World Podcast about recommendations for optimizing our health from the angle of oral health.
I have lived 68 years feeling confident I had checked this box for my dental health, yet my mind is now upside down after learning the mistakes I have been making all my life! My goal now is to help inform you of the latest, powerful keys to maintaining and building optimal body health regarding your oral care program.
My New Oral and Body Health Routine
Before diving into the details of my research and insights from experts such as Dr. Andrew Huberman, Dr. Mark Burhenne, Whitney Difoggio, Dr. Sampson, Mark Hyman, Viome, and others, here are the new steps I have begun implementing for my oral and body health:
- Never use a toothbrush for more than two weeks. (Reasons explained below.)
- Never use toothpaste that contains the Colgate list of chemicals. (Reasons explained below.)
- Stop using mouthwash that contains alcohol. It devastates the microbiome.
- Purchase floss that has been tested to not contain “forever chemicals.” Oral B was tested to contain the highest level of these chemicals ever recorded.
- Tongue scraping, if done properly, is valuable for oral health.
- Oil pulling helps reduce “biofilm” in the mouth.
- Essential oils in the mouth may be harmful to oral health.
- HydroxyApatite toothpaste may help remineralize teeth if decay is present.
- Xylitol can prevent decay if used after eating. (Includes mouthwash, chewing gum, or toothpaste.)
- Mouth taping at night may significantly improve oral and overall health.
Understanding the Oral Microbiome
Most health-conscious individuals understand the importance of the gut microbiome. The intestines play a crucial role in immune function, neurotransmitter production, detoxification, and digestion. However, few consider the microbiome of the mouth, which is equally vital and vastly different from the gut microbiome.
For most of my life, I overlooked the oral microbiome’s role in health due to a lack of knowledge—but no longer.
The Truth About Cavities and Staphylococcus Mutans
Staphylococcus Mutans is the bacteria responsible for cavities. These bacteria thrive in an acidic mouth and feed on carbohydrates lodged in the teeth and gums. Over time, they cause the demineralization of teeth, leading to cavities.
For over a century, the approach to fighting cavities has been to bomb the bacteria with alcohol-based mouthwashes and antibacterial toothpaste. However, Dr. Burhenne and other experts argue this is a terrible mistake.
A Metaphor for the Oral Microbiome
Imagine running a factory with 10,000 employees. Initially, you hire highly productive workers (similar to a healthy oral microbiome). Over time, in an effort to cut costs, you replace skilled workers with less capable ones (akin to introducing antibacterial substances that disrupt the microbiome). Eventually, the factory’s efficiency declines. This mirrors how we harm our oral health by killing beneficial bacteria and allowing harmful strains like Staphylococcus Mutans to take over.
The Link Between Oral Bacteria and Systemic Health
Beyond cavities, an imbalanced oral microbiome is linked to serious health conditions, including:
- Cognitive decline
- Cardiac disease
- Eye health issues
- Diabetes
- Immune dysfunction
- Pregnancy complications
- Lung health concerns
- Atrial fibrillation (A-fib)
- Erectile dysfunction
- Mental health disorders
Medical training has largely overlooked the role of oral bacteria in these diseases. Just as overuse of antibiotics disrupts gut health, antibacterial oral care products can harm the delicate balance of oral bacteria, leading to systemic health issues.
Essential Oral Care Practices
Toothbrushes
Older toothbrushes harbor high levels of Staph Mutans, reinoculating your mouth with harmful bacteria every time you brush. Additionally, older toothbrushes may release microplastics. Replacing your toothbrush every two weeks helps mitigate these risks.
Toothpaste
Traditional toothpaste brands like Colgate have long contained Triclosan, a potent antibacterial agent. Killing all bacteria indiscriminately disrupts the natural oral microbiome, increasing the risk of various health issues. Instead, choose toothpaste free from germ-killing ingredients. Xylitol is a safe and effective alternative, as it specifically targets Staph Mutans without harming beneficial bacteria.
Fluoride vs. HydroxyApatite
I have advised against fluoride for over 40 years due to its potential links to thyroid dysfunction and lower IQ. Fortunately, HydroxyApatite toothpaste can provide the same cavity protection without fluoride. Many clients have successfully remineralized their cavities using HydroxyApatite toothpaste.
Floss
Many floss brands contain harmful forever chemicals, which act as endocrine disruptors and pose significant health risks. Oral B was found to have the highest levels of these chemicals. Safer alternatives include Dr. Ginger’s and Dr. Tung’s floss.
Tongue Scraping
Tongue scraping helps remove biofilm and cleanse the tongue. However, experts emphasize being gentle to avoid damaging the tongue’s surface.
Oil Pulling
Oil pulling, an ancient practice, involves swishing coconut or other healthy oils in the mouth for 20 minutes to reduce biofilm. However, avoid oil pulling products that contain antibacterial essential oils, as they may disrupt the microbiome.
The Power of Xylitol
Xylitol is a sugar alcohol that can significantly reduce Staph Mutans bacteria. Using Xylitol-containing gum, mouthwash, or toothpaste after meals can help protect teeth from decay.
Mouth Taping for Oral and Overall Health
Mouth taping at night has transformed my health. Saliva protects teeth, but during sleep, saliva production decreases, and mouth breathing exacerbates dryness. Using special mouth tape helps maintain moisture levels and supports oral health.
Additionally, mouth breathing alters oxygen and carbon dioxide levels. Contrary to popular belief, we don’t always need more oxygen—carbon dioxide calms the autonomic nervous system. Fast, shallow, or mouth breathing can lead to an unhealthy carbon dioxide-oxygen ratio.
A fantastic resource on this topic is James Nestor’s book, “Breath.”
Rebuilding a Healthy Oral Microbiome
Understanding the risks of indiscriminately killing oral bacteria is crucial, but just as important is actively fostering a healthy microbiome.
Dietary Strategies for a Healthy Oral Microbiome
Consuming fermented foods supports beneficial bacteria in both the gut and mouth. Recommended options include:
- Unsweetened Kefir
- Sauerkraut
- Old-fashioned buttermilk
- Kombucha (low-sugar varieties)
- Low-sugar yogurt
- Kimchi
- Aged cheese
- Fermented pickles
Oral Probiotic Lozenges
To further support oral health, I recommend Life Extension’s Oral Hygiene probiotic lozenge. Taking one lozenge daily can lower the risk of cavities and, more importantly, reduce the risk of cognitive decline by preventing harmful oral bacteria from reaching the brain.
Conclusion
You are now equipped with the latest insights on oral health’s profound impact on overall well-being. Implementing these strategies can improve not just your teeth and gums, but also your cognitive, cardiovascular, and systemic health.
As I always say, “When you know better, you now have a chance to do better.”
