Did you know there’s a bustling community living right in your mouth? It’s called the oral microbiome, a complex ecosystem of microscopic creatures — bacteria, fungi and viruses — that, surprisingly, play a big role in your health. These tiny inhabitants, some helpful and some not so much, live in harmony with each other.
As such, a balanced oral microbiome is crucial for healthy teeth and gums, while an imbalance will lead to cavities, gum disease and even contribute to problems elsewhere in your body depending on the lifestyle you have.
Understanding the Impact of Lifestyle on Your Oral Microbiome
Research has shown that our lifestyle has a significant impact on the oral microbiome.1 In a study published in Microbiome, Pennsylvania State University researchers gathered 63 Nepalis from varied lifestyles such as foraging, subsistence farming, industrialists and agriculturalists. From there, they hope to “identify microbes that differ between lifestyles, and pinpoint specific lifestyle factors that may be contributing to the differences in the microbiomes across populations.”
Using DNA sequencing within saliva samples, the researchers discovered that their hypothesis was correct. Here are the findings, summarized in a press release by Pennsylvania State University:2
“They found that the composition of species within the oral microbiome tended to follow the gradient of subsistence strategies, with some specific species more prominent in foragers and one species more prominent in the industrialists, suggesting that lifestyle does indeed impact the oral microbiome.
Additionally, the presence of several species of microbes were related to specific lifestyle factors, including smoking, the prominent type of grains in an individual’s diet — barley and maize vs. rice and wheat — and consumption of a plant called nettle.
The researchers note that previous research has associated consistent smoking with oral microbiome composition in industrialized populations, and collectively this suggests that smoking habits play an important role in determining the oral microbiome across a variety of lifestyles.”
Why study the oral microbiome between different populations in the first place? According to Emily Davenport, leader of the research team, “By studying how the diversity and composition of the oral microbiome varies with lifestyle in a global context, we can improve our knowledge of how the oral microbiome impacts human health.”3
In particular, the researchers highlight how drastically different the microbiome of the industrialized group is compared to the others, and how it affects oral health:4
“When examining microbial abundance across lifestyles, most of the differentially abundant microbes decrease across the gradient of traditional to industrialized. Many of these taxa co-occur and lie in the same co-abundance group when considering the full oral microbiome network (CAG1).
One such taxon is Neisseria, which decreases in abundance with industrialization in other lifestyle studies. Neisseria plays a beneficial role in periodontal health, possibly by preventing the colonization of pathogenic microbes. Its decreasing abundance aligns with the hypothesis that the loss of crucial microbes is associated with the emergence of disease in industrialized society.”
How Your Oral Health Affects Your Overall Well-Being
The health of your oral microbiome doesn’t just affect your mouth — it impacts your overall health, too. Emerging research shows a strong link between oral health and gut health. An imbalance in the oral microbiome affects the balance of bacteria in your gut, and vice versa.5
Furthermore, studies have linked an unhealthy oral microbiome to an increased risk of several chronic diseases, including heart disease, diabetes and even some types of cancer. In fact, this isn’t new information. Researchers discovered this two decades ago in a study published in JAMA.6 Going back to the study published in Microbiome, the researchers reinforce the previous findings:7
“The one genus that significantly increases in relative abundance with industrialization is Atopobium. High levels of oral Atopobium relative abundance are associated with a variety of negative health outcomes, many of which are more common in industrialized societies.
Highly abundant in individuals with dental caries, Atopobium is believed to contribute to the development of dental caries as an accessory to Streptococcus mutans, a leading microbial cause of caries. Oral Atopobium carriage is also enriched in individuals with hypertension, Sjögren’s Syndrome, and patients with severe oral mucositis, a toxicity occurring from cancer treatments.”
It’s all connected — the health of your mouth, the balance of your oral microbiome and your overall health. By considering the big picture, you’ll create a positive ripple effect throughout your entire body.
How Does Poor Oral Biodiversity Contribute to Disease?
Just like a healthy gut microbiome protects your digestive system against disease, so does a healthy microbiome protect your mouth. According to Yvonne Kapila, Ph.D., a professor of dentistry at the University of California, Los Angeles School of Dentistry, when you have gum disease and your gums are inflamed, the leaky nature of the blood vessels paves the way for viruses, bacteria and other pathogenic organisms to enter your body.8
When you have gum disease, there’s a chance for pathogens to spread into various areas of your body via the bloodstream. In fact, these microbes lead to inflammation and disease once they accumulate in your organs. As noted in a TIME report:9
“Bacterial matter from the mouth has been found in cancerous tumors, diseased heart valves and livers, and brain tissue of people who died from Alzheimer’s disease, to name a few notable examples.”
Kapila herself, along with a team of other researchers, conducted a study on how gum disease is linked to brain health.10 They discovered that disease-causing bacteria travel to the brain, subsequently increasing the number of harmful proteins linked to Alzheimer’s disease. However, when the researchers used an antioxidant peptide called nisin to treat the infection, they were able to reverse some of the issues, mitigating the harmful effects of gum disease.
Switch to a Biological Dentist
Good oral hygiene practices are essential for maintaining a healthy oral microbiome, and one habit that most people then to overlook are regular dental checkups and cleanings. In addition, your dentist will help identify early signs of cavities, gum disease and other oral health problems and provide professional cleanings to remove plaque and tartar buildup to help maintain a healthy oral microbiome.
But don’t just go to a regular dentist — look for a biological dentist instead. They have undergone extensive training that equips them to view and treat your oral health as an integral part of your overall health. They’re also trained in safely removing mercury amalgams, which are harmful to your health. If you currently have a mercury amalgam, I recommend replacing it with a safer alternative right away.
Once you find a biological dentist, it’s important to stick with them to care for all your dental needs, as they’re far less likely to perform procedures that will cause problems later on. Here are resources to help you find a mercury-free, biological dentist:
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Dental Amalgam Mercury Solutions (DAMS). Email them here or call 651-644-4572 for an information packet |
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International Academy of Biological Dentistry and Medicine (IABDM) |
International Academy of Oral Medicine and Toxicology (IAOMT) |
You Are What You Eat (and Drink!)
What you eat and drink has a direct impact on the types of microbes that thrive in your mouth. Processed sugary foods and drinks are a major culprit when it comes to oral health problems. They fuel the growth of harmful bacteria that produce acids, which erode tooth enamel and lead to cavities. It’s like throwing fuel on a fire — the bad bacteria thrive and cause damage.
On the other hand, certain foods promote a healthy oral microbiome. Probiotics, found in foods like yogurt, kefir and fermented vegetables, contain beneficial bacteria that can help maintain a healthy balance in your mouth. These “good” bacteria help to keep the “bad” ones in check.
It’s not just about avoiding sugar, though. Other dietary factors also play a role. Acidic foods and drinks, like mass-produced energy drinks, also erode tooth enamel. Ultraprocessed foods, often high in processed sugar and linoleic acid, further disrupt the balance of the oral microbiome. Conversely, a diet rich in fruits and vegetables provides essential nutrients that support the growth of beneficial bacteria.
In essence, if you frequently consume ultraprocessed sodas and foods, you’re more likely to have an overgrowth of bad bacteria, increasing your risk of cavities. In contrast, if you follow a balanced diet with plenty of fruits, vegetables and probiotic-rich foods, you’re more likely to have a diverse and healthy oral microbiome.
Take Control of Your Oral Microbiome Health with These Practical Tips
Making simple changes to your diet will significantly improve your oral microbiome health. Start by reducing your intake of sugary snacks and drinks. Swap sodas for water or unsweetened tea and choose whole fruits over ultraprocessed snacks. In addition to fruits, eat well-cooked vegetables and healthy carbohydrates to provide your body the essential nutrients needed an optimal oral microbiome population.
Your overall lifestyle also plays a crucial role. Reducing stress through relaxation techniques like meditation or deep breathing will have a positive impact on your oral health.11 Getting enough sleep is also essential for your overall health.12
Finally, consider incorporating more probiotics and prebiotics into your diet. Probiotics introduce beneficial bacteria into your mouth, while prebiotics provide food for these good bacteria to thrive. You’ll find probiotics in fermented foods like yogurt and kefir, and prebiotics in foods like onions and bananas.
Brushing Properly — A Good Foundation for Optimal Oral Hygiene
Brushing your teeth every day (using a nonfluoridated toothpaste) will set the foundation for optimal oral health. The American Dental Association (ADA) advises brushing twice a day using a soft bristle brush (make sure to replace it every three or four months).13
Instead of brushing immediately after finishing a meal, however, the ADA recommends waiting 30 minutes before brushing. Moreover, proper technique is just as important to get rid of leftover food scraps in your mouth. For optimal toothbrushing, follow this guide:14
- Place your toothbrush at a 45-degree angle to the gums.
- Gently move the brush back and forth in short (tooth-wide) strokes.
- Brush the outer surfaces, the inner surfaces and the chewing surfaces of the teeth.
- To clean the inside surfaces of the front teeth, tilt the brush vertically and make several up-and-down strokes.
Just like your mouth, your toothbrush also harbors bacteria when not properly maintained. To prevent bacterial growth, position it upright and open to air to let it dry completely.
Flossing — An Overlooked Part of Taking Care of Your Teeth
Brushing your teeth properly is just the start, and there are other important habits to protect your teeth from harboring pathogenic bacteria, such as flossing. Unfortunately, flossing is frequently overlooked. Moreover, it is, perhaps, even more important than brushing because it targets areas that your toothbrush will not reach.
Flossing removes bacterial precursors of plaque. If left inside your mouth, the plaque eventually turns into tartar that cannot be removed by regular brushing or flossing, necessitating the need of dental services. Tartar must be removed eventually, as this is the damage that leads to tooth decay and tooth loss.
For flossing, I recommend you find one covered in vegan wax, as most commercially made flosses contain “forever chemicals,” which will endanger your health. Once you have the right dental floss at hand, follow these steps to properly floss your teeth:
- Use a piece of floss that is about 15 to 18 inches long and wrap each end around your index fingers. If you have wider spaces between your teeth, use Super Floss, which is thicker.
- Gently slide the floss between your teeth. Avoid snapping the floss down into your gums.
- At the gum line, wrap the floss around the side of the tooth in the shape of a “C,” and gently but firmly slide the floss up and down the tooth and side-to-side, making sure you get down into the gum line as well. Make sure you scrub both sides of the adjacent teeth before moving on to the next set.
- Repeat on the rest of your teeth, including the back side of your last tooth.
If you’re experiencing issues with dexterity or a physical ailment that prevents you from flossing, try using soft plaque removers instead. Similar to toothpicks, they help clean the spaces between your teeth with one hand. Note that if brushing, flossing or using a plaque remover causes bleeding gums, this is a sign that bacteria are working.
If left to fester, it will lead to chronic inflammation elsewhere in your body. Therefore, the solution is gently brushing and more often until your gums no longer bleed. If bleeding persists longer than a week, that’s time the time for you to seek a biological dentist.
Another alternative to flossing is using an oral irrigator. With this device, you have the option of adding two tablespoons of 3% hydrogen peroxide to the water tank. This solution was first used as a treatment for gum disease back in 1913, and more than 100 years later, it’s still used to treat both gingivitis and periodontitis.15
Rinsing or irrigating your mouth with hydrogen peroxide is an effective way to kill harmful bacteria associated with these conditions. Just be sure to dilute it with plain, filtered water and do not swallow it.
Oil Pulling — A Great Way to Finish Your Routine
Gargling with a mouthwash is a common practice after brushing and flossing to ensure the liquid gets everywhere in your mouth. While this sounds like good advice to follow, I recommend you switch to oil instead — a practice also known as oil pulling.
As the name implies, oil pulling refers to swishing oil around your mouth to “pull” bacteria away from your teeth and gums. While it sounds like a new trend, it’s actually an ancient technique. According to a 2022 study published in Healthcare, oil pulling is an Ayurvedic practice, which is one of the world’s oldest traditional medicine systems.16
The great thing about oil pulling is that it’s easy to do. Just measure a tablespoon of organic, high-quality coconut oil and place it into your mouth. Swish the oil around using your cheeks and tongue, making sure to “pull” the liquid through your teeth to eliminate any bacteria that brushing and flossing cannot reach.
Oil pulling generally lasts for 20 minutes, so take it easy to ensure your jaw muscles don’t become tired. To do this, relax your jaw muscles and don’t swallow or gargle the oil. Done correctly, the coconut oil will eventually be thick and milky white because of the bacteria it has captured. If you feel the urge to swallow or feel tired, just spit out the oil, take a short break and start again.
Once done, spit out the oil into the garbage bin or in your yard, taking care not to hit the plants. Don’t spit oil down the sink, as it will solidify and lead to plumbing problems.
To supplement your oil pulling, I recommend increasing the pH levels in your mouth to help reduce bacterial growth further. Simply mix 1 teaspoon of baking soda in 6 ounces of water and gargle. This will alkalize the pH of your mouth, and since bacteria thrive in an acidic environment, the increased pH will discourage growth.
