In recent years, there has been shown a lot of connection between oral care and the rest of the body. It is not just about having clean teeth, fresh breath and avoiding cavities. Studies (such as study #1 and study #2) have shown that oral health is interconnected with brain health (e.g. neuropsychiatric disorders) and microbiome health. As it is said, “The mouth, is the gateway to the total body wellness, thus oral microbiome influences overall health of an individual”.
Top Oral Health Routine
Storage
Cover your toothbrush and tongue scraper, and store them in a container (toiletry bag) in a drawer
Why: reduces the amount of bacteria congregating in your toothbrush & tongue scraper
Change of Equipment
Change your toothbrush and tongue scraper every 3 months
Why: the brush gets weary and less effective, and bacteria accumulate
Soft Brush
Use a soft toothbrush
Why: a soft brush is more sensitive to the tooth enamel and your gum, which reduces receding gum
Timing
Wait at least 30 min after eating before brushing
Why: some food contain acids, and brushing to close to eating can damage the tooth enamel
Duration
Brush your teeth for ~2 min, no less
Why: ensures spending enough time to cover all areas of your teeth
Movement
Brush in small circles
Why: a more sensitive approach to tooth enamel and gum
Hold your brush at a 45° angle towards your teeth
Why: more effective way of cleaning your teeth
Cadence
Brushing your teeth 2 times a day is enough
Why: 2 times a day is the sweet spot in terms of time spent, cleanliness and strain on teeth & gum.
Change It Up
Change up your routine every now & then
Why: ensures that you brush in a conscious manner throughout and not get sloppy
Routine in this case means the order in which your brush your teeth (e.g. starting from the top right tooth)
Top Oral Health Equipment/Products
- Toothpaste
- Floss
- Water Flossing
- Tongue Scraper
- Rinse
- Tea Tree Oil
- CoQ10 for Gum Health
- Aid for Bruxism
Toothpaste
Use a xylitol-based toothpaste.
Why:
Caries Prevention (click for more details)
- Mechanism
Xylitol is a sugar alcohol that cannot be metabolized by oral bacteria like Streptococcus mutans, which is a primary contributor to tooth decay. When these bacteria encounter xylitol, they can’t ferment it, leading to a reduction in acid production, which is crucial for preventing enamel demineralization.
- Effect
Regular use of xylitol can reduce the incidence of dental caries. Studies have shown that xylitol can decrease the level of cariogenic bacteria in plaque, thereby reducing the risk of cavities.
Remineralization of Enamel (click for more details)
- Mechanism
By reducing the acid production in the mouth, xylitol helps maintain a higher pH, which favors the remineralization process. Saliva, rich in calcium and phosphate, can then effectively deposit these minerals back into the enamel.
- Effect
Enhanced remineralization can lead to stronger teeth over time, potentially reversing early signs of tooth decay.
Saliva Production (click for more details)
- Mechanism
Xylitol has been found to stimulate saliva flow, which is beneficial for oral health. Saliva acts as a natural cleanser, neutralizes acids, and provides essential minerals for tooth repair. - Effect
Increased saliva can help in the natural defense against plaque, reduce dry mouth symptoms, and improve overall oral hygiene.
Plaque Reduction (click for more details)
- Mechanism
While xylitol itself doesn’t directly kill bacteria, its presence can alter the microbial environment, making it less conducive for plaque formation.
- Effect
Users of xylitol-based toothpaste might experience less plaque buildup, which is crucial for preventing gum diseases like gingivitis.
Safety and Side Effects (click for more details)
- Safety
Xylitol is generally safe for human consumption but can be toxic to dogs, so care must be taken with pet exposure.
- Side Effects
In some individuals, excessive consumption might lead to gastrointestinal discomfort, like bloating or diarrhea, due to its laxative effect.
Comparative Studies (click for more details)
Research comparing xylitol toothpaste with traditional fluoride toothpaste often shows that while fluoride is superior for preventing caries due to its remineralization properties, xylitol can be an excellent adjunct or alternative for those looking to reduce sugar intake or for whom fluoride might not be suitable.
Long-term Benefits (click for more details)
Long-term use of xylitol can lead to a sustained reduction in oral bacteria that cause decay, potentially leading to fewer dental interventions over time.
Xylitol-based toothpaste offers several benefits for oral health, particularly in the prevention of dental caries through mechanisms that differ from traditional fluoride toothpastes. Its role in reducing plaque, enhancing saliva production, and aiding in enamel remineralization makes it a valuable option, especially for those with specific dietary restrictions or sensitivities to other ingredients. However, for maximum oral health benefits, it’s often recommended to use it in conjunction with fluoride products unless there are reasons to avoid fluoride.
Also, see this segment of the Joe Rogan Experience #1474 – Dr. Rhonda Patrick (2:33:45 – 2:42:00) to learn what Dr. Rhonda Patrick (Ph.D in biomedical science and expert on nutritional health) has to say about xylitol as she advocates for it in relation to oral health.
Scientific Evidence and Studies on the Potential Harm of Fluoride (click for more details)
- Neurotoxicity Concerns
Some studies, particularly those highlighted in meta-analyses and reviews, suggest that fluoride might be a developmental neurotoxin. This claim is based on research indicating that high levels of fluoride exposure could lead to cognitive impairments, especially in children. These studies often point to regions with naturally high fluoride in water or where industrial pollution has increased fluoride levels, not necessarily the typical exposure from toothpaste alone. - IQ and Cognitive Function
Research, including a meta-analysis from Harvard, has found associations between high fluoride exposure and lower IQ scores in children. However, these studies often deal with water fluoride levels far exceeding those found in toothpaste or typical municipal water fluoridation in the U.S. - Mechanism of Action
Fluoride’s potential neurotoxicity might be linked to its ability to cross the blood-brain barrier, affecting brain regions crucial for memory and cognitive functions. This includes the hippocampus, which is vital for learning and memory. - Current Scientific Consensus
While there’s evidence suggesting high levels of fluoride exposure might be linked to cognitive impairments, the direct application to fluoride in toothpaste is less clear-cut. Most studies linking fluoride to brain health issues involve much higher exposure levels than what’s typically found in toothpaste or municipal water in regions like the U.S. - Recommendation
For the average user, the benefits of fluoride in preventing tooth decay are widely accepted. However, those particularly concerned about brain health or with high exposure from multiple sources, should consider alternatives or consult with their healthcare providers.
How to Apply: Use a pea size amount. Do not swallow.
Where to Buy: Nature’s Answer, PerioBrite (toothpaste with Xylitol, it even contains CoQ10 for gum health, cool mint flavour)
Floss
Floss every night (tell yourself that you are only going to floss one tooth)
Why:
- Removes plaque and food particles from between your teeth, where your toothbrush can not reach. Plaque contains bacteria that can produce acids that attack your tooth enamel, leading to cavities. Also, if plaque is not removed, it can harden into tartar, which can irritate your gums and lead to gum disease. Gum disease is a serious condition that can lead to tooth loss.
- Freshens your breath by removing bacteria that live between the teeth.
How to Apply:
- Wrap the floss around your middle fingers, leaving about 5 cm (2 inches) of floss between them.
- Gently guide the floss between your teeth in a sawing motion.
- Curve the floss around each tooth in a C-shape and slide it up and down.
- Be sure to clean both the front and back of each tooth.
Where to Buy: Reach Waxed Dental Floss
Water Flossing
Water floss every night
Why:
- Similar to ordinary flossing in removing plaque and food particles from between your teeth, while also helping to address the area between teeth and gums.
- Waterpik water flosser is also part of Bryan Johnson‘s Blueprint Protocol, see video of his evening oral routine from 14:13 min
How to Apply: How to use a Waterpik water flosser
Where to Buy: Waterpik Aquarius Water Flosser Professional
Tongue Scraper
Apply a tongue scraper after having brushed your teeth
Why:
- Removes bacteria and food debris. The tongue is a breeding ground for bacteria, and food debris can get stuck in the papillae (tiny bumps) on the tongue’s surface. Over time, this can lead to bad breath, cavities, and gum disease. Using a tongue scraper can help to remove bacteria and food debris, keeping your tongue clean and healthy.
- Improves your sense of taste.
- To freshen your breath, as bad breath is often caused by bacteria on the tongue.
- To reduce plaque buildup. Plaque is a sticky film that forms on the teeth and gums. It contains bacteria that can cause cavities and gum disease. Using a tongue scraper can help to remove plaque from the tongue, reducing the risk of cavities and gum disease.
How to Apply:
- Use a gentle motion, to avoid doing too hard which can irritate it.
- Scrape from the back of your tongue to the front to remove bacteria and food debris.
Where to buy:
Rinse
Rinse your mouth with mouthwash containing fluoride (or preferably in clean water with 2 drops of tea tree oil)
Why:
- Removes plaque and food particles from between the teeth and from areas that are difficult to reach with a toothbrush/floss. Fluoride mouthwash can also help to re-mineralize and strengthen tooth enamel protecting teeth from the acids produced by plaque bacteria, which can help to prevent cavities.
- By removing food particles and plaque bacteria, it also freshens breath.
Where to Buy: Listerine Total Care Anticavity Fluoride Mouthwash
Tea Tree Oil
Rinse your mouth with tea tree oil
Why:
- Tea tree oil is beneficial to oral health as it has strong antimicrobial and anti-inflammatory properties, which can help to:
- Reduce plaque and bacteria buildup
- Fight gum disease and gingivitis (inflammation of the gums)
- Soothe and heal oral ulcers and sores
- Fresh breath
- Whiten teeth
- It is important to note that tea tree oil is a powerful essential oil and should be used with caution, and never be swallowed. If you have any concerns about using tea tree oil for oral health, please talk to your dentist or hygienist.
- Tea tree oil is part of Bryan Johnson‘s Blueprint Protocol, see his evening oral routine from 14:18 min.
How to Apply: Take 2 drops of tea tree oil in your mouth and then rinse with lukewarm water for ~ 30 sec.
Where to Buy:
There are many types and brands available, however, the one recommended by Bryan Johnson is Plant Therapy essential oils organic tea tree.
CoQ10 for Gum Health
Apply CoQ10 gel to your gums
Why:
- Researchers from the Osaka University have found that Coenzyme Q10 (CoQ10) can help prevent dental problems when applied directly to the gums.
- CoQ10 is an antioxidant and contains anti-inflammatory properties, which can improve gum diseases.
- The addition of CoQ10 to your dental routine could prove beneficial to your gum health.
- CoQ10 is part of Bryan Johnson‘s Blueprint Protocol.
How to Apply:
- Squeeze the gel material onto a toothbrush and use the brush to apply the gel to your gums.
- Alternatively, you may also use your finger or a cotton swab to apply CoQ10 gel directly to the gums.
Where to Buy:
- PerioEXCEL IQ6 Gum Therapy Intensive Care
- Jason Natural CoQ10 gel toothpaste
- Jason Natural Tooth Gel Powersmile
- Jason Powersmile Anti-Cavity & Whitening Gel
- Jason Natural Products Sea Fresh Plus CoQ10 Gel Toothpaste
Aid for Bruxism
If involuntary grinding your teeth at night is a problem for you, use a bruxism device
Why:
- Grinding your teeth at night typically causes deep canyons in your teeth over time, as well as lowering the height of your teeth which may cause your bit to change.
- Grinding your teeth every night also leads to great tension in your jaw, and in some cases stress headache.
How to Apply: Apply the bruxism device to your mouth every night.
Where to Buy: Somnomed bruxism device
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