Oral Health + Wellness in 2024
Welcome to January 2024! We are halfway into the month and that means you might be digging into those new year's resolutions. Maybe you’re focusing on your diet, getting enough exercise, or tackling stress in 2024–and no pressure or timeline on making those improvements! But what if I told you that those small but life altering adjustments could be a gamechanger when it comes to your oral health too. Take 2024 to focus on improving your oral health which makes a big impact on your overall health and wellness (don’t forget the mouth-body connection!). I’ll share my top tips when it comes to all things health and wellness like diet, vitamins and supplements, sleep, and stress that make a huge difference in your oral healthcare in 2024.
Let’s start by breaking down the microbiome–keep this buzzword on your radar this year! The key to optimal health is a healthy oral and gut microbiome. It is important to understand how inflammation and disease in the mouth affects your whole body, and vice versa. Did you know that there are over 700 bacteria found in the mouth of which 11 specific strains can lead to systemic diseases like heart disease, cancer, Alzheimer’s, and even fertility complications? That means a proper oral healthcare routine in conjunction with lifestyle changes can be the catalyst to preventing disease–and saving your life.
Did you know that we are more bacteria than we are human? Our microbiome is our largest immune organ in the body- so we must nurture it! The microbiome is responsible and plays a part in our immune defense system, our metabolism, our mental health, and our digestion. We have specific microbiomes throughout the body, but the two largest microbiomes are the mouth and the gut.
Nurturing your microbiome doesn’t have to be complicated–start with upping your regular cleaning routine (I’m talking about seeing your dentist 3-4 times a year). Avoid over sterilizing your mouth with harsh rinses and washes–truth is we are too clean and good bacteria can actually help your oral health . What you put in your mouth IS important, so try taking and eating prebiotics and probiotics to support your microbiome.
Taking care of your microbiome doesn't have to be complex! Let's delve deeper into some insightful steps you can take for the new year and the connection between your oral health and microbiome.
You Are What You Eat
Remember that old saying your mom used to always bug you about, “you are what you eat!” Well it’s true! Our diet is the number one modulator of our oral and gut microbiome. So what you’re putting in your mouth can be a game changer! This is where the importance of a good diet, filled with anti-inflammatory foods comes in, as a diet focused largely on plant-based foods can help reduce inflammation and bacteria.
Some foods to consider:
Leafy vegetables like spinach that are full of antioxidants
Large variety of fruits and vegetables- eat the rainbow (and no, not Lucky Charms!)
Fish for your omega-3 fatty acids (or a supplement)
Fruits like oranges and bananas to improve the pH balance in your body
Seeds like chia seeds for more omega-3 fatty acids and fiber
Spices and herbs like ginger and turmeric are super effective to reduce inflammation and support your immune system
Now prebiotics and probiotic supplements are a great addition to your diet. However, you can also feed the good bacteria in your body by eating prebiotic foods like garlic, artichokes, legumes, and avocados. Fermented probiotic foods like kimchi, sauerkraut, yogurt, and sourdough bread are delicious options to keep your microbiome healthy.
Did You Take Your Vitamins this Morning?
Taking your vitamins or supplements every day may seem like a chore. And let’s be honest, who hasn’t forgotten to take their daily dose more than once in a week. It’s so important to give your body enough nutrients, and believe it or not, most people are nutrient-deficient in one way or another. If the body is nutrient-deficient, it can turn to disease and shut down.
There’s lots of talk about which vitamins and supplements are the best to prevent disease and keep your body, so let me help you sift through the noise. Here are the most important supplements to oral health to add to your diet:
Prebiotics and probiotics that support the oral and gut microbiome
Vitamin D3, which is anti-inflammatory and anticarcinogenic, helps with gut digestion and metabolism and brings calcium to bones and teeth
Vitamin K2, which signals D3 to bring calcium to places it should be like teeth and bones and not soft tissues and blood vessels
Vitamin A forms keratin, building up new bones and teeth
Vitamin C is important for building tissues and collagen, which helps heal any wounds
Magnesium, a mineral destroyed by stress, improves heart health, and insulin sensitivity, and helps the body detox by helping with sleep and digestion. It also activates D3.
Fish and Algae Oil are crucial for health as our bodies don't produce them. They reduce heart disease, blood pressure, triglycerides, and cholesterol, prevent cognitive decline, support the immune system, aid digestion, and boost fertility.
Curcumin is found in turmeric and is a potent anti-inflammatory but not easily digestible, so pair it with black pepper for better absorption.
*Vitamins and supplements are a personal choice. These are simply ones that have worked for me and that have worked for patients. Please consult your primary care physician or medical provider before making changes to your personal wellness plan*
Sweet Dreams
I know that you might hear this all the time, but I will say it again: Get some sleep! Sleep actually helps your oral health since depriving your body of sleep is associated with inflammation. So the less sleep you get the more inflammatory molecules your body produces. To get to that elusive 8 hours of sleep try these tips:
Use natural supplements like melatonin or magnesium
Run a warm bath with lavender oil
Create a boring sleep ritual that includes going to bed and getting up at the same time every day
Avoid glowing screens (phones, tablets, e-readers, TV, computers, etc.) for an hour before bed
Keep the room dark - no lights - and cool - ideally between 62 and 67 degrees
Cut the caffeine by 3 p.m., eliminate alcohol for at least 3 hours and food 2 hours before bed
Don’t Let Stress Get the Best of You!
Stress impacts every aspect of your health because it is inflammatory, so one way to stay healthy is just to never get stressed, which may seem impossible but it’s not! Instead, counter all the stressful events and activities in your life with things that relieve stress. Here are some practices I often recommend:
Yoga and meditation improve mood and sense of well-being
Breathing exercises, especially through the nose, help release nitric oxide (NO) as we inhale, dilating our blood vessels which reduces blood pressure
Use apps such as Breathe, Calm, Headspace, and Othership for stress-relieving breathing techniques
Aim for at least five minutes of stress-relieving breathing every day!
Take the Test
Lastly, let’s get testing! A good dentist should be a bit nosy when it comes to the whole body’s health and wellbeing. There are certain simple tests that can all be done in a dentist’s office, which can help identify decay and disease. These include:
Oral Microbiome testing (OralDNARAlert 2TM️) - a genetic IL-6 (interleukin) and oral bacteria test
MMP-8 test - a diagnostic test for MMP-8 enzyme levels
HbA1C test - a blood sugar test to screen for diabetes
Strep. mutans bacterial test - looks for the bacteria that causes cavities and helps determine cavity risk
Are you ready to jumpstart your oral health routine this year? Then grab a copy of Saved By the Mouth or schedule a Telehealth appointment today to kickoff 2024 with good oral healthcare practices!
