HeraSphere #11: Critical Oral Health Facts My Dentist Never Shared

Key Takeaways for Your Oral Health Journey (the TL;DR version)

1. Think beyond just brushing and flossing. Your oral microbiome needs diverse care to thrive.

2. Remember to spit, not rinse after brushing to give beneficial ingredients time to work.

3. Reconsider your mouthwash if it contains alcohol, which can destroy good bacteria in your oral microbiome.

4. Wait 30 minutes to brush after acidic foods to protect your enamel.

5. Consider hydroxyapatite toothpaste for natural remineralization.

6. Drink green tea regularly to fight harmful oral bacteria.

7. Have your "sugar and carb attacks" all at once rather than grazing throughout the day.

8. Practice nasal breathing to maintain oral moisture and microbiome health.

9. Use a straw for acidic or sugary drinks to minimize tooth exposure.

10. Remember that bleeding gums are never normal and warrant attention.

1. Understanding Your Oral Microbiome: The Second Brain In Your Mouth

• Your mouth contains approximately 700 different types of bacteria, making up about two billion bacteria overall. Your oral microbiome—is the second largest and most diverse microbiome in your body after your gut.

• What makes the oral microbiome particularly unique is that it contains several different environments all in one space. The bacteria that thrive on your tongue are different from those that live under your gums or on your teeth. Each area is its own little neighborhood with specific bacterial residents.

• The health of this microbiome affects your entire body. When it's balanced, your oral microbiome protects you. When it's out of balance, it can contribute to problems far beyond cavities and bad breath.

2. The Mouth-Body Connection You Can’t Ignore: Research has revealed shocking connections between oral health and serious health conditions:

• Heart Health & Blood Pressure: People with gum disease are twice as likely to have a heart attack and three times as likely to have a stroke than those without inflammatory gum disease. Just treating gum disease can significantly reduce inflammatory markers in your blood!

• Brain Health & Cognitive Function: A particular oral bacteria called P. gingivalis (a key pathogen in periodontitis, which is a more severe form of gum disease that can develop from untreated gingivitis) has been found in the brain tissue of 97% of Alzheimer’s patients (compared to 0% in non-Alzheimer’s individuals). Even more concerning, having gum disease for more than 10 years increases your risk of developing Alzheimer’s by 70%!

• COVID-19 Complications: Dr. Sampson’s groundbreaking research during the pandemic discovered that people with gum disease were nine times more likely to experience severe COVID-19 complications. This happens because the inflammatory response from gum disease combines with COVID’s inflammatory effects, creating a “perfect storm.” Additionally, bacteria from the mouth can travel to the lungs, causing secondary infections that contributed to many COVID fatalities.

• Cancer Risk: Certain oral bacteria have even been found in breast and colorectal cancer tissues and may make these cancers more aggressive and harder to treat.

• Fertility: Women with gum disease take approximately two months longer to conceive than women with healthy gums. For men, the connection is even more striking—over 90% of men who struggle with fertility have some form of oral disease, and treating that oral health issue improved pregnancy success by 70%!

• Erectile dysfunction: Men with periodontal disease are 2.85 times more likely to experience erectile dysfunction. This happens because oral bacteria release enzymes that damage blood vessels throughout the body, reducing their ability to dilate properly—including those that supply blood to the penis. Even though we are focused on women’s health, I thought we should share this with our male loved ones!

3. Mouth Breathing: The Hidden Sabateur

• Breathing through your mouth instead of your nose might seem harmless, it can have profound implications for your health. Mouth breathing dries out the oral tissues, changes the pH balance in your mouth, and creates an environment where harmful bacteria thrive.

• Dr. Andrew Huberman, a neuroscientist, emphasizes that nasal breathing not only benefits oral health but also improves brain function, memory, and cognitive performance.

• You might be a mouth breather if you often wake up with a dry mouth or throat, snore or have disrupted sleep, experience chronic bad breath, and have increased cavities despite good oral hygiene

• For children, the consequences can be pretty serious. A six-year study of 11,000 children found that those who breathed through their mouths were 50-90% more likely to develop ADHD-like symptoms than nasal breathers. This happens because mouth breathing reduces oxygen delivery to the brain and disrupts sleep quality.

• To practice becoming a nasal breather: Practice conscious nasal breathing during the day. Health experts like Dr. Andrew Huberman practice mouth taping during sleep (please consult with a healthcare provider first, and try it during the day first). For children, airway-focused dentists may be able to help guide proper jaw development

4. Oral Health Changes During Menopause

• Hormonal changes during perimenopause and menopause can significantly impact oral health. As estrogen levels decline, several oral symptoms can emerge.

• Burning Mouth Syndrome: This uncomfortable condition causes a burning sensation in the mouth without any visible cause. Dr. Whitman explains that declining estrogen can affect the nerves in your mouth, leading to pain, altered taste, and increased sensitivity.

• Dry Mouth: Hormonal shifts can reduce saliva production, which increases risk of cavities and gum disease since saliva helps neutralize acids and remineralize teeth

• Increased Inflammation: Lower estrogen means your body may respond more aggressively to the same amount of plaque, making your gums more prone to inflammation and recession.

• Bone Density Changes: Just as menopause affects bone density throughout your body, it can also impact your jawbone, potentially leading to tooth loss if not addressed.

• If you're experiencing these symptoms, talk to your dentist about specific strategies to protect your oral health during this transition. More frequent cleanings, specialized products for dry mouth, and possibly hormone replacement therapy (if appropriate for your overall health) can help manage these changes.

5. Signs Your Oral Microbiome Might Be Out of Balance

   Your body has ways of telling you when your oral microbiome isn't happy. Here are some signals to watch for:

• Bleeding gums when brushing or flossing: This is NOT normal! Think about it—if your hand bled every time you washed it, you'd be concerned, right? Your gums shouldn't bleed either.

• Bad breath that won't go away: Occasional bad breath after eating garlic is normal. Persistent bad breath might indicate an imbalance in your oral microbiome.

• Receding gums or sensitive teeth: These can be signs of gum disease or other issues affecting your oral health.

• White coating on your tongue: This could indicate an overgrowth of certain bacteria or yeast in your mouth.

• Chronic dry mouth: Saliva is critical for oral health—it contains minerals that help remineralize your teeth and beneficial compounds that keep your microbiome balanced.

6. The Fluoride Controversy: What Parents Should Know

• Recent research has raised questions about the safety of flouride, particularly for children. A federal judge recently ruled that the EPA must better regulate water fluoridation after reviewing evidence suggesting that higher fluoride exposure during pregnancy and early childhood may be linked to lower IQ and neurodevelopmental issues.

• The debate centers on the difference between topical application (like in toothpaste, which most dentists still consider safe when used properly) versus systemic ingestion through drinking water. Many countries outside the US have stopped water fluoridation while still providing fluoride dental treatments.

• Fluoride works by changing the structure of tooth enamel from hydroxyapatite to fluorapatite, making it more resistant to acid. A diet rich in whole foods and proper oral hygiene practices can effectively prevent decay without fluoride. For parents concerned about fluoride, many children’s formulas are fluoride-free now!

7. Simple Daily Practices for a Healthier Oral Microbiome

   The good news is that the oral microbiome is actually much easier to influence and rebalance than other microbiomes in your body. Here's how to nurture yours:

• Perfect Your Brushing Technique: Here's something I never knew before—you should spit after brushing but NOT rinse! Rinsing washes away all the beneficial ingredients in your toothpaste before they can work their magic. Think of it like putting on sunscreen and then immediately showering it off!

• Brush at the Right Time: Never brush immediately after consuming acidic foods or drinks (including fruit, coffee, or wine). Wait at least 30 minutes, as brushing too soon can actually push acids deeper into your teeth, causing damage. Instead, rinse with water or chew sugar-free gum to neutralize acids.

• Stop using alcohol-based mouthwash Alcohol-based mouthwash formulas or those containing chlorhexidine (CHX) can harm the oral microbiome by indiscriminately killing beneficial bacteria, disrupting microbial diversity, and creating an acidic environment that favors cavity-causing pathogens. CHX also impairs the conversion of dietary nitrate to nitrite—a process critical for cardiovascular health—by reducing nitrate-reducing bacteria, potentially raising blood pressure. Overuse may lead to antibiotic resistance and weaken oral immunity, increasing infection risks.

• Consider Hydroxyapatite Toothpaste: This mineral naturally occurs in our teeth and bones. Unlike fluoride (which works by creating a different mineral structure in your teeth), hydroxyapatite directly replaces lost minerals with the same substance your teeth are made of.

• Embrace the Power of Green Tea: Research shows that green tea is particularly effective against certain harmful oral bacteria, including one called Fusobacterium nucleatum that's been linked to colorectal and breast cancers. It's also rich in polyphenols that support overall oral health.

• Use a Straw for Sugary or Acidic Drinks: This helps bypass your teeth, reducing exposure to substances that can cause decay or erosion.

• Try Oil Pulling: This ancient practice involves swishing coconut oil in your mouth for 10-15 minutes. The oil's lauric acid has antimicrobial properties that can help reduce harmful bacteria while preserving beneficial ones. Dr. Whitman recommends this once a week to avoid disrupting your oral microbiome balance.

• Watch Your Sugar Timing: Rather than grazing on sugary or starchy foods throughout the day (which keeps your mouth in a constant acidic state), limit to specific "sugar or carb attacks"—enjoy your treats all at once, then allow your mouth to return to a neutral state.

I hope this deep dive has opened your eyes to the incredible importance of oral health for your overall wellbeing. Who knew that taking better care of your teeth and gums could potentially improve heart health, protect the brain, and even boost fertility?

I'd love to hear what changes you're making to your oral health routine after reading this! Send me a note, and let's continue this conversation.

Here's to healthier mouths and bodies!

xx, Lilly

PS. Please share this with a friend or family member who may benefit from improving her oral health or oral microbiome.

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Note: While I love diving deep into research and sharing what I've learned about women's health and wellness, I want to be crystal clear: I'm a passionate health advocate and researcher, not a medical professional. Think of me as your well-informed friend who does extensive homework – but not your doctor.

Everything I share in HeraSphere comes from careful research and personal experience, but it's meant to inform and inspire, not to diagnose or treat any medical conditions. Your body is uniquely yours, and what works for one person might not work for another. Always consult your healthcare provider before making significant changes to your diet, exercise routine, or wellness practices, especially if you have underlying health conditions or take medications.

ICYMI, here are some prior issues of HeraSphere you may like: