Wellness & Nutrition

Beyond Brushing: Oral Health Revelations from the Huberman Lab

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In this week’s blog, we delve into the latest insights from the world’s leading health podcast, the Huberman Lab, hosted by Andrew Huberman. Join us as we uncover some of the most crucial insights shared in his latest podcast titled “How to Improve Oral Health & Its Critical Role in Brain & Body Health”, exploring how maintaining good oral health is intricately linked to overall brain and body wellness. Stay tuned as we distil these insights into key takeaways to empower you on your journey toward optimal health.

Good Oral Health for Overall Bodily Wellbeing

Maintaining good oral health is essential for overall bodily well-being, extending far beyond mere tooth health and fresh breath. The health of our entire oral cavity, including the oral microbiome and the connection between oral and gut health, plays a crucial role in our overall health. Regular brushing and flossing are vital habits, but alone may not suffice. Taking care of oral health can have extensive effects, impacting cardiovascular health, brain health, and more. By implementing simple protocols such as saliva maintenance and affordable treatments, we can enhance and sustain oral health, ultimately benefiting our overall well-being.

Regardless of our current oral health status, there are additional practices we can adopt to improve our overall bodily health. Many may believe they are doing enough for their teeth, yet unknowingly deplete their oral health in ways affecting brain and bodily health. Fortunately, there are low-cost practices making significant differences. It’s crucial to highlight consensus recommendations from dental experts and provide insights for those already prioritising their oral and overall health.

 

Preventing and Repairing Cavities Through Oral Health Practices

Adhering to good oral hygiene practices is crucial for preventing and fixing cavities. Our teeth consist of layers, with enamel as the outermost layer and dentin underneath. Cavities develop when bacteria penetrate through the enamel, potentially reaching the dentin layer if left untreated. However, with consistent daily routines, we can minimise cavity formation. Additionally, it’s possible to treat cavities that have begun forming, especially if they haven’t reached the dentin layer. This involves remineralisation, where new minerals are added to the enamel’s structure to fill in the cavities. By maintaining proper oral hygiene habits and creating a healthy mouth environment, we may reduce the need for cavity drilling and filling.

Preventing Tooth Decay by Remineralisation

Remineralisation is a natural tooth repair process. Your body takes calcium and phosphate minerals from your saliva and deposits them in your enamel (the protective outer layer of your teeth).

 

The Role of Saliva and Gums

Maintaining the health of our teeth and gums is essential for overall oral and bodily well-being. Our teeth undergo a continual process of demineralisation and remineralisation, which is influenced by the pH of our mouth, determined by saliva production and mineral levels. The gums serve a crucial role in stabilising teeth and acting as a protective barrier between the oral cavity and deeper body layers. They create a seal around the tooth, preventing harmful bacteria from entering the bloodstream. Despite their vulnerability, the oral cavity possesses remarkable self-protection and healing mechanisms. Keeping saliva healthy and practicing proper oral hygiene are vital for preserving oral health and preventing dental decay and disease.

 

The Link Between Oral Health and Overall Wellbeing

Maintaining oral health is crucial for overall well-being, extending beyond brushing and flossing. Our oral cavity’s health, including teeth and gums, impacts our overall health. Healthy saliva and proper mouth bacteria promote remineralisation and prevent issues like periodontal disease. Neglecting oral health can lead to serious consequences, including potential links to Alzheimer’s and cardiac/metabolic problems. While specific foods don’t cause cavities, bacteria that feed on sugar and produce acid do. Notably, the main cavity-causing bacteria, streptococcus mutans, can spread from person to person. Prioritising oral health and reducing bacterial transmission significantly contribute to overall oral health.

 

The Importance of Maintaining the Mouth in an Alkaline State by Reducing Sugar Intake

Maintaining oral health involves managing alkalinity levels and reducing sugar intake. Cavities don’t arise solely from sugar consumption, but rather from bacteria like strep mutans that feed on sugars, producing acid. Thus, it’s vital to keep the mouth as alkaline as possible to limit strep mutans and acid presence. While completely avoiding sugars and acidic foods may be challenging, the aim is to minimise their consumption. The formation of cavities hinges on the mouth’s acidity or alkalinity levels, affecting demineralisation or remineralisation states.

 

Fluoride: The Debate on Its Safety and Benefits

The discussion surrounding the safety and advantages of fluoride is multifaceted. On one hand, fluoride strengthens tooth enamel, reducing the likelihood of tooth decay. However, there exists a contentious debate regarding its safety, particularly concerning its potential adverse effects on thyroid and brain functions. Some individuals caution against excessive fluoride consumption, while others advocate for its benefits in promoting oral health. It’s essential to recognise that the dosage of fluoride plays a crucial role, as high concentrations can pose risks. For those concerned about fluoride in their drinking water, utilising water filtration systems can offer a straightforward solution. Additionally, fluoride-free toothpaste options are available. Ultimately, individuals must weigh the evidence and decide their stance on fluoride, taking appropriate precautions accordingly.

 

The Detrimental Effect of Alcohol and Stimulants

Alcohol changes the PH of saliva, Putting the mouth in an acidic state and state of demineralisation. Stimulants, such as certain medications, also influence saliva acidity and encourage mouth breathing, both of which contribute to mineral loss from the teeth. It’s important to take measures to counteract these detrimental effects of stimulants to preserve oral health.

 

 

 

 

 

 

Understanding How to Reduce the Effects of Sugar

Rather than completely avoiding acidic foods or sugary drinks, the focus is on minimising the duration of acidic conditions in the mouth. Prolonged acidity raises the risk of cavities and tooth demineralisation. Although it may be challenging to eliminate sugars and acidic foods entirely, there are steps we can take to lessen their impact. Rinsing the mouth, especially after consuming acidic substances, and maintaining mouth moisture and alkalinity can help counteract these effects. Moreover, certain periods during the day, particularly midday, naturally promote saliva production optimal for tooth remineralisation. Introducing breaks between meals and practicing intermittent fasting can foster conditions favourable for dental health and tooth mineralization. Ultimately, being mindful of oral hygiene practices and making informed dietary and lifestyle choices can significantly contribute to improved dental health.

 

The Importance of Flossing, Rising Your Mouth with Water After Meals, and Fasting

Creating opportunities during the day when there’s sufficient saliva to counteract acid erosion on teeth is vital. This involves extending intervals without consuming food or acidic beverages, and flushing away acid with water. Moreover, it’s important to emphasize brushing and flossing before bedtime, as saliva production decreases then, allowing bacteria more time to feed on food remnants and produce acid. While it’s advised to brush and floss twice daily, if only once, night-time dental care takes precedence for optimal oral health.

The Benefits of Using a Soft Toothbrush

Using a soft toothbrush and employing gentle brushing methods play a pivotal role in maintaining excellent oral health. Despite personal preferences favouring medium or hard toothbrushes, dental experts advocate for soft toothbrushes to prevent gum damage and support healthy teeth and gums. This recommendation stems from the fact that vigorous brushing with medium or hard bristles can disrupt the delicate balance between teeth and gums, leading to the formation of pockets and crevices that may harbour bacteria. Users of electric toothbrushes should also be cautious of exerting excessive pressure and ensure the bristles remain gentle on teeth and gums. Furthermore, gently brushing the gums can enhance blood circulation to the deeper areas of the teeth and bolster resistance to tooth sensitivity.

The Benefits of Chewing Gum (Xylitol/ Sugar Free Gum)

Xylitol, an artificial sweetener, offers several positive impacts on oral health. When consumed by Streptococcus mutans, the bacteria responsible for cavities, Xylitol inhibits its ability to produce acid, thus preventing tooth demineralisation and cavity formation. Moreover, Xylitol can impede the growth of Streptococcus mutans and reduce inflammation in the gums and other soft tissues of the mouth. Incorporating Xylitol gum (like Wrigley’s Extra Gum) or mints into one’s post-meal routine can help restore the chemical balance in the mouth and mitigate cavity development. Furthermore, using Xylitol gum promotes saliva production, which aids in maintaining oral health and promoting tooth remineralisation.

 

Selecting the Right Toothpaste and Mouthwash (& Avoiding Alcohol-Based Mouthwashes)

There are various toothpaste options available, and the decision between fluoride and non-fluoride toothpaste depends on individual preferences and concerns. Fluoride toothpaste is thought to enhance tooth strength, but some individuals have reservations about potential health risks associated with fluoride. Conversely, non-fluoride toothpaste often contains hydroxyapatite, which can aid in remineralising enamel and addressing cavities. It’s also beneficial to seek toothpaste containing xylitol, as it promotes oral health.

Similarly, when it comes to mouthwash, there are numerous options to consider. Many mouthwashes, particularly those containing alcohol, may not be conducive to optimal oral health. Alcohol-based mouthwashes can deplete certain components of the mouth’s lining and disrupt the natural oral microbiome. It’s essential to educate oneself about the mouthwash being used and assess whether it contributes positively or negatively to oral health. While some antiseptic mouthwashes are prescribed for severe bacterial overgrowth and infections, it’s prudent to consult a healthcare professional regarding their potential impact on other aspects of oral health or the gut microbiota.

There are numerous approaches to enhance oral health and fend off canker sores. One method involves nurturing the gut microbiome, which directly impacts the oral microbiome. Consuming one to four servings of low-sugar fermented foods daily, incorporating prebiotic fibre into the diet, and ensuring adequate sleep each night can bolster a healthy gut microbiome. Moreover, lightly brushing the tongue to eliminate bacterial build-up is recommended to prevent oral health issues. While tongue scraping can also be effective, it’s crucial to employ the correct technique and avoid applying excessive force to prevent damaging the delicate tongue tissue.

Regarding toothbrush care, rinsing and drying the toothbrush head are essential to curb bacterial growth. Although there’s no set guideline for how often to replace your toothbrush, it’s wise to remain vigilant about bacterial accumulation and refrain from exposing it to unhygienic surfaces. As for dental sealants, while generally deemed safe, their chemical composition may vary, underscoring the importance of consulting with your dentist.

 

Conclusion

In conclusion, prioritising oral health is crucial for overall well-being. Our focus should be on major practices such as brushing, flossing, and maintaining a healthy oral microbiome to prevent tooth decay and periodontal disease. Prioritising oral health is not only important for our mouth, but also for heart, gut, skin, and brain health. By adopting these simple yet effective practices and staying informed about the latest insights, we can take proactive steps to maintain optimal oral health and enhance our overall quality of life.

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