Maintaining a healthy oral microbiome is essential for overall well-being. Your oral health is intricately linked to various aspects of your body, and taking proactive steps can significantly contribute to a vibrant and balanced microbiome. Here are seven practices to support your oral microbiome and promote a healthier mouth.
Scrape Your Tongue Twice a Day
One often-overlooked practice in oral hygiene is tongue scraping. Twice a day, use a tongue scraper to gently remove bacteria and debris from the surface of your tongue. This simple routine helps eliminate harmful microorganisms that can contribute to bad breath and impact the balance of your oral microbiome.
Floss and Brush with Care
Flossing and brushing are fundamental, but the choice of dental products matters. Opt for dental floss that is PFAS/PTFE free, and use a soft-bristled brush to prevent damage to your gums and tooth enamel. Regular, gentle cleaning twice a day helps remove plaque and prevent the buildup of harmful bacteria.
Try Oil Pulling
Oil pulling is an ancient practice known for its oral health benefits. Swish a tablespoon of coconut or sesame oil in your mouth for about 15-20 minutes. This technique helps remove toxins and harmful bacteria from your mouth, promoting a healthier balance in the oral microbiome.
Focus on Nasal Breathing
Nasal breathing is not only beneficial for respiratory health but also for your oral microbiome. Breathing through your nose filters and humidifies the air, reducing the risk of dry mouth. Adequate saliva production is crucial for maintaining a healthy oral environment.Alternatively mouth breathing causes significant issues for the oral microbiome and overall health.
Avoid Alcohol-Based Mouth Rinses
While mouth rinses can be a part of your oral care routine, steer clear of alcohol-based ones. These products may kill both harmful and beneficial bacteria in your mouth. Opt for alcohol-free alternatives to maintain a balanced microbiome.
Regular Dental Checkups
Schedule regular dental checkups to remove biofilm buildup and address any emerging oral health issues. Professional cleanings help keep your teeth and gums in optimal condition, contributing to a healthier oral microbiome.
Eat for Your Oral Microbiome
Your diet plays a crucial role in supporting a diverse and beneficial oral microbiome. Include raw fruits and vegetables that act as natural tooth scrubbers. Incorporate phosphorous-rich foods like steak, antioxidants from dark chocolate, vitamin D from fatty fish, vitamin K2 from grass-fed dairy, vitamin C from citrus, calcium from almonds, and strawberries for malic acid and ellagitannins, which reduce bacteria. A balanced whole food rich diet plays a crucial role in your oral microbiome.
By incorporating these practices into your daily routine, you can actively support and nurture a thriving oral microbiome. Remember, a healthy mouth is not only a gateway to a beautiful smile but also a key contributor to your overall health and well-being.CONTACT US