by Mila McManus, MD
Who doesn’t want fresh breath and white teeth? But what if your oral hygiene and lifestyle choices are messing up the second largest collection of beneficial microbes in the body? Your mouth is home to a bustling community of over 700 species of microbes that work behind the scenes to keep your teeth, gums, tongue, tonsils, throat, cheeks and even your body healthy. The mouth microbiome is more important than most people realize, and researchers are also making direct links between a poor oral microbiome and a poor gut biome, cardiovascular disease, autoimmune disease, Alzheimer’s, infertility, diabetes, obesity, cancer, and mood disorders. In other words, the condition of your oral microbiome is often a reflection of your inner and overall health.
ORAL CAVITY 101
A healthy, happy mouth microbiome plays many vital roles. First, it protects against harmful pathogens entering through air, water, and food and keeps them in check. Saliva contains enzymes and proteins that kill or control harmful microbes while sparing beneficial ones. Also, your mouth is the first step in digestion, where microbes assist in the breaking down of food and signal the gut that food is forthcoming. Certain oral bacteria help to maintain a neutral pH in the mouth, which protects tooth enamel from acid erosion and decay. Saliva plays a key role in cleaning the mouth of food debris, dead cells, and excess bacteria. Saliva also neutralizes acids and delivers minerals like calcium and phosphate to the teeth that strengthen enamel. Your mouth microbes also train the immune system to respond appropriately to threats. Saliva is also responsible for keeping oral tissues moist, protecting against irritation, ulcers, and infections. It also facilitates speaking and taste perception.
COMMON MISTAKES
Many common mistakes can compromise the health of your oral microbiome and put your teeth, gums, tongue, and overall health at risk:
- Brushing with toothpaste that contains ingredients that are too harsh, acidic, and disruptive of the delicate biome. Examples include astringents, alcohol, fluoride, whiteners, certain essential oils, sodium laurel sulfate, and foaming agents.
- Consuming too many refined carbohydrates and sugar fuels acid-producing bacteria that damage teeth and gums. This is one of the leading causes of cavities and gum disease.
- Use of Antiseptic Mouthwashes, which kill both harmful and beneficial microbes and disturb the delicate, neutral pH of the mouth.
- Frequent eating and gum chewing throughout the day prevents saliva from accomplishing one of its primary tasks – to re-mineralize teeth and alkalize the mouth. Eating food, mints, and gum throughout the day causes constant amylase production, which reduces the pH of the mouth, resulting in a constantly acidic oral cavity, which is harmful to the tissues, gums, and teeth. It also results in a constant message to the stomach to lower pH, leading to excessive acid release in the stomach and around the gastric sphincter, which causes heartburn and other symptoms.
- Smoking and vaping also reduce microbial diversity and impair immune response.
PROTECTING THE MOUTH MICROBIOME
There are several steps you can take to make your oral microbiome happy again. Brushing and flossing twice a day is a given for most of us. But much more can be done. Choose oral care products free of alcohol, harsh antiseptics, essential oils, sodium laurel sulfate, and foaming agents. Eat plenty of fibrous fruits and vegetables as well as fermented foods, which feed the favorable bacteria of the mouth. Avoid processed sugars and carbohydrates. Give your mouth a break between meals, allowing saliva to re-mineralize and stabilize the neutral pH needed for a healthy oral biome. Staying hydrated helps saliva maintain proper pH and microbial balance. Avoid smoking and tobacco. Consult a biological dentist if oral, dental, or health issues exist.
Your mouth microbiome is a living, dynamic part of your overall health. By supporting it with good oral care, you’re not just protecting your teeth and gums – you’re safeguarding your long-term well-being.
Make your mouth happy. Be Well!
References:
Dewhirst, F.E., et al. (2010). The Human Oral Microbiome. Journal of Bacteriology, 192(19), 5002–5017. https://doi.org/10.1128/JB.00542-10
https://newatlas.com/mental-health/mouth-microbiome-depression/