The Overlooked Key to Wellness: Oral Health Made Easy

Oral health isn’t just about those pearly whites; it’s an essential part of your overall wellness. With insights from Dr. Andrew Huberman, we've created a practical guide to help you improve your oral health effectively. Dr. Huberman calls it "the most overlooked aspect of mental and physical health." Ignoring oral health can lead to serious problems down the road, including conditions like heart disease, diabetes, and respiratory issues. Maintaining oral health is an easy and effective way to support your overall well-being. Let’s dive in.

Build a Solid Foundation for Oral Health 

The foundation starts with brushing and flossing. Sure, we’ve heard it before, but nailing these basics makes all the difference. Let’s ensure we’re doing them right.

Brushing Basics

Brushing twice a day might feel routine, but it’s all in the details…

Brush After Meals: If possible, brush after eating to remove cavity-causing food particles.

Soft-Bristled Toothbrush: Protect your gums and enamel by using a toothbrush that’s gentle but effective.

2-Minute Rule: Two minutes ensures you cover every spot, especially around the gumline.

Replace Regularly: Switch out your toothbrush every 3-4 months, or sooner if it’s looking like it just went 12 rounds with Apollo Creed.

Electric toothbrushes: Electric’s are worth considering. With built-in timers and consistent motion, they take the guesswork out of brushing. I use an Oral B Genius X (~$100) which has a timer, five cleaning modes, and a pressure sensor so you don't apply too much force if you've been juicing for the upcoming member/guest tourney at Bushwood.

Flossing

Flossing is where most people slack...but it’s a game-changer for keeping your mouth fresh and healthy. Here’s the deal…

Floss Daily: Ideally, do it before bed to clear out any food debris and plaque.

Struggle with String Floss? Try floss picks, water flossers, or interdental brushes…they’re all easier alternatives. I use a Waterpik Cordless Water Flosser which is fast and convenient (~$35).

Xylitol

Xylitol is a natural sugar alcohol that not only satisfies your sweet tooth but also offers significant benefits for oral health:

Stops Bad Bacteria: Xylitol disrupts the bad bacteria that lead to cavities, making it difficult for them to survive.

Less Plaque Buildup: It helps keep bacteria from sticking to your teeth, meaning less plaque.

Balances pH: Xylitol keeps your mouth from getting too acidic, which is great for protecting your enamel.

Boosts Saliva: Chewing xylitol gum gets your saliva flowing, helping naturally clean your teeth and remineralize enamel.

How to Use Xylitol

Getting the benefits of xylitol is easy. Aim for 6-8 grams per day, split across 3-5 uses:

Chew Gum or Use Mints: A xylitol gum or mint post-meal works wonders. I've been testing out a brand called Zellie's, it has 1g of Xylitol for a two mint serving...I find it tough to get to the 6-8g range per day but I throw down a couple mints after lunch and snacks whenever possible.

Xylitol Toothpaste and Mouthwash: Look for products that include it—simple, no extra steps. I've been using Lumineux for a couple years (~$8/16oz bottle), there's also a brand called TheraBreath that includes Xylitol. Avoid mouthwashes containing alcohol. Dr. Huberman tells us they "deplete certain components of the mucosal lining of the mouth and disrupt the healthy components of oral microbiome".

Tongue Care

Dr. Huberman emphasizes that taking care of your tongue is crucial for oral health because the tongue harbors a large amount of bacteria that can contribute to bad breath and affect overall oral microbiome balance. Using a tongue scraper helps reduce these bacteria, leading to fresher breath, a healthier mouth environment, and even improvements in taste perception.

Visit Your Dentist

Regular dental check-ups (2-3x per year) are important because they help catch oral health issues before they become serious problems. These check-ups can prevent cavities, gum disease, and other conditions that could negatively impact both oral and overall health.

What About Sugar and Fluoride?

Sugar

Dr. Huberman has discussed that sugar and other carb sources play a role in promoting tooth decay and cavities, although they do not cause cavities directly. There is no specific food that causes cavities. Sugar and other carbs serve as food sources for harmful bacteria in the mouth, which then produce acid as a byproduct. This acid erodes tooth enamel, eventually leading to cavities.

Huberman emphasizes it's nearly impossible for anyone to avoid the carb sources these bacteria like to feed on as well as acidic foods & beverages that can harm teeth (think tomatoes, lemon, tea, coffee), so it's best to put your mouth back in a remineralization state often through brushing, use of xylitol, etc...

Fluoride

Fluoride strengthens the bonds of teeth, but not in the same way it naturally occurs. As with anything, the dose makes the poison. Excessive fluoride intake over time can lead to fluorosis, a condition that causes joint pain, weak bones, and muscle loss. The NIH recommends 4mg per day for adult men and 3mg per day for adult women, with a maximum of 10mg.

Fluoride is also present in drinking water at varying levels. Check out our issue on tap water for ways to filter out fluoride and other unwanted components.

Fluoride in toothpaste and mouthwash contributes very little to your daily totals since it's not ingested; most fluoride intake comes from tap water as well as foods and beverages prepared with it. In my opinion, filtering tap water for fluoride should be enough so you don't need to worry about the fluoride in dental products.

Optimizing your oral health doesn’t have to be complicated. With consistent habits and the right tools you’ll be set for a healthier mouth and body. It’s all about taking small steps that add up over time. Stick with it, ask your dentist if you need personalized advice, and don’t forget to spend a few extra seconds brushing the yellow ones.

I’m here to support you on your journey to a healthier, fitter life. As always, I appreciate your feedback and suggestions. Let me know what topics you’d like me to cover in future issues by replying to this email.

Want to share DK Does Midlife via text, social media, or email? Just copy and paste this link: https://dkdml.beehiiv.com

For additional content, follow me on Instagram here

Be well,

Dave

Please note: This newsletter is designed for informational purposes only and should not be taken as professional medical advice. Always consult with a healthcare provider for advice tailored to your health and fitness needs.