Brush and floss your teeth thoroughly every night before going to sleep. This is the most critical time for oral hygiene because saliva production dramatically decreases during sleep, making your mouth more susceptible to acid-producing bacteria and cavity formation.
Breathe through your nose as much as possible, especially at night. Mouth breathing dries out the oral cavity, which is a leading cause of tooth decay and disrupts the healthy oral microbiome.
Brush your teeth with a soft-bristled toothbrush using gentle, circular motions on all tooth surfaces. Avoid vigorous brushing with medium or hard toothbrushes, as this can damage the gum-tooth interface and lead to gum recession.
Floss by gliding the floss down the side of each tooth, slightly under the gum line, using a circular motion before lifting it out. If your gums bleed, floss at least twice daily; if only once, prioritize nighttime flossing to remove food particles and plaque.
Reduce the amount of time your mouth is in an acidic state to promote remineralization. Rinse your mouth with plain water after meals or consuming acidic foods/drinks, and consider creating stretches of 2-6 hours or more during the day without eating or sipping acidic beverages.
Limit or avoid alcohol and prescription/illicit stimulants (e.g., Adderall, Vyvanse, Welbutrin, Modafinil, excessive coffee) as they make saliva more acidic, disrupt the oral microbiome, and encourage mouth breathing, all of which are detrimental to oral health.
Completely avoid smoking, vaping, and dipping tobacco products. These substances severely deplete oral health, degrade gum tissue, and significantly increase the risk of oral cancers.
Refrain from using alcohol-based or strong antiseptic mouthwashes for routine use, as they deplete the mucosal lining, disrupt the healthy oral microbiome, and reduce beneficial nitric oxide production. If you desire a rinse, opt for a non-alcohol, non-strong antiseptic alternative or a high-salt solution.
Chew xylitol-containing gum or mints after meals. Xylitol is a sugar substitute that prevents cavity-causing bacteria (strep mutans) from producing acid, kills these bacteria, and reduces gum inflammation, while also increasing beneficial saliva production.
If concerned about fluoride, select toothpaste containing hydroxyapatite, a natural mineral that promotes remineralization of tooth enamel and can help fill in early cavities. Look for toothpastes that also include xylitol and a mild abrasive.
For a zero-cost option, brush your teeth with a mixture of baking soda and water. Baking soda is a mild abrasive that effectively disrupts biofilm and cleans teeth without harming enamel, especially when used with a soft toothbrush.
Create a high salt solution by dissolving salt in water until it’s nearly saturated, then swish it around your mouth and spit it out (do not swallow). Follow with a plain water rinse to improve mouth pH and foster healthy oral microbiota.
Consume 1-4 servings of low-sugar fermented foods daily, ensure adequate prebiotic fiber intake, and get 6-8 hours of quality sleep each night. A healthy gut microbiome indirectly supports the oral microbiome, helping to prevent and heal issues like canker sores.
Lightly brush your tongue with a separate, soft toothbrush to remove unhealthy bacteria and improve breath. Using a separate toothbrush prevents cross-contamination with bacteria from your teeth and avoids damaging fragile tongue tissue.
If your dentist identifies cavities, ask about their depth and whether there’s an opportunity to remineralize the teeth through daily protocols before opting for drilling and filling, especially if the cavities are still in the enamel layer.
Continue to visit the dentist for routine checkups, typically twice a year. These visits provide professional cleanings, allow for monitoring of your oral health, and help identify any deeper issues or genetic predispositions that require intervention.
If you have metal fillings that contain or might contain mercury, avoid chewing on hard substances like mastic gum or hard candies. Such actions can disrupt the fillings and potentially liberate mercury into the bloodstream, which can be harmful.