We cannot separate our mouth and teeth from the rest of our body. Contrary to popular belief, our mouth and teeth, which are constantly in communication with the rest of our body, are an active, living part of us. Thanks to its rich ecosystem of bacteria and microorganisms, the oral microbiome, our mouth and teeth hold the key to a healthier body, mind, and a longer life, with their influence extending from our heart health to our sexuality, cognitive functions, and fertility. We have explained why the oral microbiome is so important for brain and body health, and what habits we should adopt to protect our oral health, enriching this explanation with the recommendations of successful dentist Dr. Staci Whitman !
The mouth-body-brain connection: Why is the oral and dental microbiome so important?
Our mouth acts as a gateway to the rest of our body. For it to function properly—protecting the body from all external factors—its microbiome, the ecosystem it hosts containing over 700 different types of bacteria, fungi, and viruses, needs to be healthy and balanced. If it's unbalanced, or dysbiotic , this gateway can not only fail to protect the body but can also begin to harm it. It can lead to increased inflammation, worsening cardiovascular health, diabetes, and even an increased risk of cognitive impairment. Chronically unbalanced oral and dental microbiome can lead to other chronic diseases in the long term.
The impact of the oral and dental microbiome on the body and brain is primarily linked to inflammation levels. Poor oral health allows pathogens, specifically oral bacteria like P. gingivalis , to enter the bloodstream, increasing systemic inflammation. This is particularly associated with the development of Alzheimer's disease.
Gum disease plays a major role in the mouth-body-brain connection . Affecting nearly 80% of the world's population, gum disease can cause bleeding, allowing harmful bacteria to enter the bloodstream more easily. This can pave the way for brain and heart problems; it can double the risk of heart attack and triple the risk of stroke compared to someone without gum disease. Furthermore, gum disease can negatively impact reproductive and sexual health. It can make it more difficult for women to conceive and cause erectile dysfunction in men!
Why aren't traditional oral care routines sufficient?
According to dentist Staci Whitman, who has gained worldwide renown for her holistic approach to oral and dental health, some dental practices that many of us have incorporated into our routines are doing more harm than good. She states that while everyone's goal when it comes to oral care should be to enrich, diversify, and balance the microbiome, some habits considered healthy are actually doing the opposite. According to Dr. Staci, the real culprit may be poor quality dental care products .
Many dental care products currently on the market are formulated to sterilize, or kill, all bacteria, germs, and organisms in the mouth. However, these harsh formulations kill both good and bad bacteria, disrupting the balance of the oral microbiome and even leading to an increase in bad bacteria. Dr. Staci, noting that frequent mouthwashing seriously damages the oral microbiome, emphasizes the importance of regular brushing, flossing, and professional cleanings, but also cautions against overdoing it. According to him, when it comes to dental and oral health, a "less is more" mentality is more successful.
How can the oral and dental microbiome be improved?
So, what should we pay attention to in order to create a concise yet effective oral care routine that protects the oral microbiome? Dr. Staci says the first step is to gain a more holistic perspective on dental health. She argues that if we understand how our mind and body can significantly impact our oral and dental health, we will give more importance and attention to our routine. She also notes that the following practices contribute not only to oral and dental health but also to a healthy "long life."
Learn proper brushing and flossing techniques.
Brushing our teeth for two minutes every morning and evening with a soft-bristled toothbrush, followed by flossing once with the correct technique and care, is essential. These two habits are sufficient to maintain the balance of our dental microbiome and protect the physical structure of our mouth throughout life. According to Dr. Staci, neglecting or failing to do either is not even negotiable. Being gentle, attentive, and caring in both care routines is the key to a healthy mouth, and consequently, a healthy body and mind.
Read the labels on dental care products carefully.
According to Dr. Staci, just as we check food labels when buying products, we should also read the labels on dental care products and avoid harmful ingredients. For example, many whitening toothpastes can contain strong ingredients that can cause teeth to peel during brushing. SLS, or sodium lauryl sulfate , found in many toothpastes and used to create foam , can disrupt the balance of the oral microbiome. Even many essential oils, which seem healthy because they are natural , can kill good bacteria in the mouth due to their antimicrobial properties. So, which toothpaste should we use? Dr. Staci recommends hydroxyapatite toothpaste .
Avoid gargling.
Alcohol-based mouthwashes exhibit an antimicrobial effect, killing all bacteria, both good and bad, in the mouth and damaging the microbiome. If we absolutely must use a mouthwash, according to Dr. Staci, we should choose microbiome-friendly salt water mouthwashes or formulations containing natural ingredients like aloe vera.
According to Dr. Staci, bad breath isn't something that can be simply masked and ignored with mouthwash or mint gum. She believes it's crucial to get to the root cause, examining triggers such as infections, tartar, gum disease, and sinus problems.
Avoid snacking between meals.
After eating, our mouths become acidic. Saliva plays a role in restoring its normal pH. For 20-30 minutes after a meal, our alkaline saliva is secreted into the mouth, restoring its pH balance. Saliva also helps remineralize teeth thanks to the minerals it contains. In fact, the mouth undergoes a balancing process after every meal. If we constantly snack between meals, keeping our mouths always in eating mode, our mouth pH cannot be balanced, and our teeth cannot be remineralized. The inability of teeth to reabsorb the minerals they need can lead to cavities. According to Dr. Staci, this is precisely why time-restricted eating or sticking to only main meals can help prevent cavities. It can even contribute to the healing of existing early-stage cavities!
Adopt a diet that is high in nutritional value and low in sugar.
According to Dr. Staci, the root cause of many oral and dental problems often stems from poor nutrition. Contrary to popular belief, sugar doesn't directly cause cavities. It's the acidic state of the mouth that leads to cavities. When we eat sugary or carbohydrate-rich foods, the bacteria in our mouths turn them into acidic substances. Chronic or excessive consumption of such foods keeps the mouth constantly acidic, inviting cavities. Conversely, consuming prebiotics, which are fiber-rich foods, nourishes the beneficial bacteria in the mouth. For a healthier mouth, body, and mind, we need to eat high-quality proteins, plenty of fruits and vegetables, seeds, nuts, olives, and fermented foods, and avoid simple sugars and carbohydrates.
Try oil pulling for whiter teeth .
The level of mineralization determines how white your teeth are. Our childhood teeth are whiter because they have undergone less mineralization. As we get older, mineralization increases, meaning our teeth darken. According to Dr. Staci, the way to make our teeth look whiter in a healthy and sustainable way isn't through harsh toothpaste formulas, but through a regular oil pulling practice using coconut oil !
Breathe through your nose, not your mouth.
Breathing through the mouth instead of the nose causes dry mouth, imbalances the oral microbiome, and weakens the immune system. Furthermore, chronic mouth breathing can lead to physical problems, especially in children and young people. If you are having difficulty breathing through your nose, you should definitely discuss this with an oral and dental specialist and undergo the necessary treatments.