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Your smile is the most important communication asset your face has, but the question is what do you do to protect this asset? Your smile says alot about you it's a window into your oral health, it can either attract people or deter them, but not only this, it also is an opener into your gut health as what affects your oral health will tend to affect your gut health too. With this ultimate guide we’ll be delving deep into oral health and how to best keep your teeth clean, oral hygiene great and most importantly breath smelling pleasant.
This blog uses research done by Dr Andre Huberman and Bryan Johnson ( the most tested human being in the world), both super credible and great visionaries who provide free information and extensive research with the protocols and information they provide, sources used for this blog will be listed in the references category at the end.
The Importance of Oral Health
Good oral health is more than just having white teeth. It involves maintaining the health of your entire mouth, including your gums, teeth, and surrounding tissues, oral health has a very big impact on overall bodily health. It is an important but overly-looked-upon factor for mental and physical health.
- Systemic Health Connection: Studies have shown that poor oral health is linked to several chronic conditions such as heart disease, diabetes, respiratory infections brain health and metabolic health. A study published in Circulation highlighted the link between periodontal disease and an increased risk of cardiovascular events. Implementing daily protocols for oral health will serve as a preventative measure in contracting these diseases.
- Quality of Life: Oral health impacts your ability to eat, speak, and socialise without pain or embarrassment, directly affecting your overall quality of life.
The biology behind your oral cavity
As Dr Huberman detailed in his extensive 2-hour podcast on oral health, there are three categories that someone can find themselves in. However, no matter what category you are in you can always switch from one to the other.
Here are the categories:
Category 1 - You brush twice a day and floss once at a minimum this includes going to the dentist more than the average person and also using other tools for oral healthcare.
Category 2 - You just brush your teeth in the morning or not frequently maybe sometimes at night or morning if you remember. You go maybe once or twice a year etc (brush once a day but not 2 times a day on a regular basis or brush your teeth twice a day but do not floss. Chances are if you are in this category you are majorly depleting your oral and overall bodily health.
Category 3 - Diligent about oral healthcare. Your hard palette and soft palette are healthy, devoid of bacteria build-up, paying attention to the microbiome and aware of how it affects cardiac, brain and gut health.
If you're in category 1 or 2 Huberman states that you are still doing things that severely disrupt oral health. More than paying attention to tooth health is needed as that doesn't directly impact oral health. However, there are additional things and importantly, things to avoid doing that will help bump you into the next category.
What makes up the tooth?
Teeth are layered structures that are stacked upon each other, the outer layer is translucent where the enamel is, and dentin is the layer underneath this
Cavities are holes in the enamel that bacteria burrow into and make it down into the dentin. The goal is to add daily protocols that are simple and fast and low cost or zero cost so that you can avoid the formation of cavities and or fill in the cavities. Our bodies are amazing as when you give them the right environment and tools your teeth can repair themselves, depending on the acidity or basic it is, basic refers to the opposite state of acidity in which the pH is higher.
Teeth biology and cavity repair
Your oral state is either in the state of demineralisation or remineralisation - remineralisation is good as remineralisation allows the addition of new minerals to form layers of protection and robust chains of crystals that form strong bonds to fill back in the cavities that the bacteria have previously formed that have not yet entered the dentin
The Ph is how acidic or alkaline something is, and is largely dependent on how much saliva you produce and the mineral content of the saliva, the gums provide an important role in keeping your teeth in place, they are the seal between your teeth and the bones/ blood, that is why its vital to have good gym health but not only that, this is why dentists pay attention to the depth of the pick when they check your teeth.
Now reading this you may be alarmed when you hear bacteria, and you are probably thinking how do I bleach the bacteria out of my mouth? The answer is that you can’t and you shouldn't either, there are good and bad bacteria but in addition, our mouths are one big gaping hole, which means loads of bacteria and microbes and dust enter our mouth all the time during the day, however, if the pH is just right all the bad stuff is killed off and doesn't disrupt our health and in fact helps with the health of your oral cavity.
The goal is to avoid going to the dentist for your cavities to be drilled, filled and sealed and rather keep your teeth in the state of remineralisation so that the mouth's pH helps the saliva do its job. Your teeth have the ability to repair and reform tissue so that it can fill in the cavities, given they don't run too deep. You just need to make sure they have the tools and environment to do so.
Saliva is an extremely powerful fluid that helps in rebuilding your teeth which is why dryness of the mouth throws off oral health and speeds up tooth decay.
The Protocols for keeping your oral cavity healthy.
I appreciate that not everyone, including me, right now does not have access to the measurement protocols to measure oral health however just from eyesight alone you can intuitively tell whether or not your oral health is good. I admit I would put myself into category 1 of oral health as although fortunately I have always had compliments on my teeth whiteness and have never had a filling or cavity or surgery on my teeth I will admit that I still do not do enough to have my oral health be at optimal. So do I have good oral hygiene and a strong medical record of decent oral health... yes, but does that mean I can and should be doing more, of course, and that is why I have researched today's topic to not only help others but myself also with this pillar of holistic health.
Markers of good oral health.
Plaque Index: How much-hardened plaque surrounds the tooth
Recession: pocket depth, which is the depth at which a dentist tool can get underneath the gum. If it is 1-3mm it is good however if it is 4-5mm it needs work.
Attachment Loss: this is the firmness around the tooth. Is the tooth able to move a lot or is it rooted in place well?
Gum bleeding: how easy or hard is it for your gums to bleed?
Routine
Scientists recommend that to improve your oral health the biggest thing you can do is introduce daily protocols and improve your routine and mindfulness, in order to look after your teeth.
Listed are the protocols for optimal oral health.
Brushing
An electric toothbrush is recommended as it as a whole cleans better however use the toothbrush best fitted for you, i recommend finding a toothbrush that does not have plastic heads or plastic bodies, as this is another avenue in which plastic can get into your body which we want to try and avoid. An example of a brand I use is Suri - all recyclable and non-plastic but find one that suits you best.
Wait 30 minutes to 1 hour after eating to brush your teeth as the enamel gets soft and enzymes are used to break down the food so leaving it a little while after you have eaten is a good practice for good oral health.
Your toothpaste is essential. Pick a toothpaste that doesn't have all this scientific mumbo jumbo at the back. Preferably avoid toothpaste that has fluoride, as although there is conflicting evidence about fluoride and it being good for your teeth, on the whole fluoride is a chemical you should avoid in my opinion, however, it is up to you.
An example of a toothpaste I use is from a brand called Gutology, a good brand with sustainable materials and a great formulated toothpaste with many health benefits.
Tongue scraper - a tongue scraper is overlooked and honestly not mentioned that much at all, however, the tongue gets dirty very easily and can lead to bad breath so with this it makes sense to scrape your tongue clean right? It shouldn't be just your teeth that get cleaned but also your tongue and yet many people miss this step out. Trust me if you haven't done this already then start doing it and see how much of a game changer it is, and at the minimum make sure you brush your tongue with your toothbrush.
Technique Matters: Use a soft-bristled toothbrush and hold it at a 45-degree angle to your gums. Use gentle, circular motions to avoid damaging your gums.
Flossing
Floss daily to remove plaque and food particles from between your teeth and under the gum line.
- Why Flossing is Crucial: Flossing reaches areas that brushing alone cannot, reducing the risk of gum disease and tooth decay. Using a thicker string equates to an increase of up to 25% plaque that can be removed compared to thinner strings.
Scientific Evidence: A study in the Journal of Periodontology found that individuals who flossed daily had significantly lower rates of gingivitis and plaque accumulation compared to those who did not floss.
Extra steps.
Water pick: An extra step you can take is using a water pick. A high-pressure stream of water, running it along the gums of the teeth along with brushing and flossing will increase the likelihood of removing all the gunk from your teeth however this is for those that have the finances to take it to the next level and not a necessity.
Xylitol gum: Take this after meals, the reason why it is good to do so is because although xylitol is a sweetener the way it works is that it actually prevents the bacteria from producing acid and stops the bacteria from producing acid. Bacteria also prefer xylitol over other sweeteners/sugars so having xylitol gum after your meals means it will reduce the chances of developing cavities. Chewing xylitol gum means that you will be producing more saliva which as we know helps with and supports remineralisation.
Scientific Evidence: A study in the Journal of Dental Research found that chewing sugar-free gum for 20 minutes after meals reduced the incidence of tooth decay.
A visit to the dentist
visit the dentist every 6 months so that you can have a regular check-up and allow yourself to have a little clean and check-up just in case there may be something wrong with your mouth that you hadn't realised.
Diet
Not only does oral health mean a good routine but it also coincides with diet so here are some points for better oral health.
- Avoid sugar: sugar is no bueno, bacteria feed on this and helps contribute to an increase in plaque in addition even though sugar and sweeteners do not cause cavities they directly feed the bacteria which causes cavities as the bacteria produce acid which demineralises the tooth and causes that decay, interesting fact huh.
- Acidic liquids: beverages that are high in acidic properties such as caffeine lemon water or sodas can hurt your oral health. On the odd occasion there may not be any harm and don’t limit yourself if you don’t want to however with what I have seen and researched, try to avoid these drinks if and when possible and view them as an occasional treat as they will stain your teeth and gives an unpleasant smell to your breath when you have these beverages frequently in addition to lowering the pH of your mouth leading to an optimal environment for bacteria to produce more acids. Again do not take this as a blinding rule as no one can avoid foods and drinks that have acidic pHs but it’s about being mindful of how much you consume and the effect it has.
Outliers
For those that grind their teeth, make sure to get a mouth guard of some kind as grinding your teeth not only ages your mouth through the years but also grinds your teeth down leading to worse oral health and possibly an expensive trip to the dentist for new false teeth.
Do not’s
Some certain habits and things are not good for the microbiome and the pH of the saliva and teeth which leads to a demineralisation state and kills certain cells of the mouth.
Here’s a list of what leads to demineralisation
- alcohol: Lowers pH and kills cells in the mouth.
- Stimulants: Use things to offset the negative impact of prescribed stimulants - they change the pH of the saliva and so allow the bacteria to be more capable of producing acid and developing cavities.
- Nasal breathing - important to breathe through the nose even during exercise unless it can't be helped.
- Avoid smoking products: Cannabis, cigarettes and vaping dry out the mouth not to mention adding a bunch of synthetic chemicals into your mouth depleting your oral health.
- Avoid sugar in excess: brush teeth and swish water with salt is going to be beneficial to get rid.
- Antiseptic and alcohol-based mouthwashes: These are bad for your microbiome - they hinder the mucosal lining of the mouth.
Practical Steps to Take Away
- Brush and Floss Regularly: Brush twice a day with fluoride toothpaste and floss daily to remove plaque and food particles.
- Use Proper Techniques: Use a soft-bristled toothbrush at a 45-degree angle to your gums with gentle, circular motions.
- Incorporate Electric Toothbrushes: Consider using an electric toothbrush for more effective cleaning.
- Wait to Brush After Meals: Wait 30 minutes to an hour after eating before brushing to avoid damaging softened enamel.
- Select the Right Toothpaste: Choose toothpaste with simple ingredients and avoid those with excessive chemicals.
- Tongue Scraping: Regularly use a tongue scraper or brush your tongue to reduce bad breath and bacteria.
- Visit the Dentist Regularly: Schedule check-ups every six months for professional cleanings and early detection of issues.
- Healthy Diet Choices: Limit sugar and acidic foods and drinks; opt for nutrient-rich foods that support oral health.
- Chew Sugar-Free Gum: Chewing gum with xylitol after meals can help neutralize acids and promote saliva production.
- Stay Hydrated: Drink plenty of water to maintain saliva flow and rinse away food particles.
- Avoid Harmful Substances: Refrain from using tobacco products and limit alcohol consumption to prevent oral health deterioration.
- Consider Additional Tools: Use interdental brushes and water picks for enhanced cleaning between teeth.
In conclusion, maintaining optimal oral health is vital for overall well-being and quality of life. This guide, supported by the extensive research of Dr. Andre Huberman and Bryan Johnson, emphasises the importance of a comprehensive oral care routine, including proper brushing, flossing, and diet. By understanding the biology of our teeth and implementing effective daily protocols, we can achieve and sustain a state of remineralisation, preventing cavities and promoting robust oral health. With dedication and the right practices, a healthy, bright smile is within reach, reflecting and enhancing our overall health.
You may be wondering about oil pulling and thinking where does that come in? the answer to that is not enough evidence or research has been done on that by the science industry nor have I done enough research on it myself so for now this is not included.
Using the practical steps and having more of an in-depth understanding of your oral health will help impact the way you go about looking after your oral cavity and overall health
See you in the next ultimate guide!
Bradley D.R
References
Dr Huberman
How to Improve Oral Health & Its Critical Role in Brain & Body HealthBryan Johnson
Bryan Johnson protocolBryan video on oral health
