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Oral Hygiene: More Important Than You Might Realise

Did you know that your mouth is a window to your overall health? What happens in your mouth doesn’t stay there—it can ripple throughout your entire body, influencing your wellbeing in ways you might not expect.


oral health, dental hygiene, gut-brain connection, gum disease, tooth decay, inflammation, healthy diet for teeth, oral microbiome, natural oral care, nutritional therapy nutritional therapist, Dorset business

The mouth-body connection


Your mouth is home to billions of bacteria, some beneficial and others harmful. Locally, harmful bacteria can lead to oral diseases such as gingivitis, periodontitis, and tooth decay. When harmful bacteria and inflammatory chemicals build up, they can enter your bloodstream, spreading inflammation and potentially contributing to health issues. There is a growing body of research to support a role for periodontal disease (or gum disease) pathogens as contributing factors for numerous systemic diseases, including cardiovascular disease (CVD), diabetes, adverse pregnancy outcomes, inflammatory bowel disease (IBD), rheumatoid arthritis (RA), and other autoimmune diseases, and Alzheimer’s disease (AD).


Your oral health is intricately linked to the gut-brain connection. For example, oral microorganisms can reach and colonise the gastrointestinal tract, particularly when gut dysbiosis (an imbalance of gut bacteria) is present, potentially exacerbating inflammation and disrupting digestion. This connection emphasises the importance of maintaining a balanced oral microbiome, as imbalances can influence not only gut health but also the brain via the gut-brain axis, impacting mood and cognition.


Poor nutritional status only fuels this cycle, making it harder for your body to fight off inflammation and maintain oral health.



How does diet affect dental health?


Certain foods can contribute to plaque build-up and damage tooth enamel due to their acidity. Foods and drinks high in sugar lower the pH in your mouth, encouraging harmful bacteria to thrive. Overly acidic foods can erode enamel, leaving your teeth vulnerable to decay.



Foods that harm your teeth (and more)


Some foods are particularly damaging to both oral and overall health:

  • Sugar-laden foods: Feed harmful bacteria, increasing the risk of decay and inflammation.

  • Coffee and alcohol: Dry out your mouth, reducing protective saliva.

  • Fizzy drinks: Acidic and erode enamel.

  • Canned fruit: Often loaded with added sugars and acidic preservatives.



How to optimise dental health naturally


Good oral health starts with the right nutrition and habits. Avoiding processed carbohydrates, trans fats, and sugar can help balance the bacterial communities in your oral cavity.


Here are some practical tips to protect your teeth and overall health:

  1. Eat more greens, legumes, and seeds. These foods help maintain pH levels in your mouth, avoiding over-acidity.

  2. Boost your vitamins and minerals. Balanced meals rich in essential nutrients can strengthen teeth and gums:

    • Vitamin C: Found in leafy greens and berries, supports gum health.

    • Vitamin A: Red, yellow, and orange vegetables promote oral tissue health.

    • B Vitamins: Found in legumes, whole grains, and nuts, they support oral health.

    • Vitamin D: Oily fish is an excellent source for maintaining bone health.

    • Calcium: Leafy greens and fish strengthen teeth.

    • Phosphorus: Protein-rich foods support enamel.

    • Potassium: Found in avocados, prunes, and sweet potatoes, supports overall health.

    • Magnesium: Helps you to absorb calcium and phosphorus. Found in leafy greens like spinach, almonds, pumpkin seeds.

  3. Cut back on sugar. Opt for natural sweeteners or snacks like fresh fruit or popcorn instead of sugary treats.

  4. Avoid frequent snacking. Constant snacking doesn’t allow oral pH levels to recover, increasing the risk of decay and bacterial imbalance. If you need a snack, choose options free from sugar and simple carbohydrates.

  5. Brush and floss regularly. Use a natural-bristle toothbrush and brush after every meal, if possible, but at least twice daily to remove plaque build-up and food particles. Incorporate flossing or interdental brushing into your routine and visit a dental hygienist regularly to prevent gum damage and disrupt pathogenic bacteria.

  6. Try oil pulling. This morning practice involves swirling oil around your mouth to remove bacteria, toxins, and stains. Use 1 tablespoon of coconut oil and swish it through your teeth and around your mouth. Start with a couple of minutes daily and gradually increase to 15-20 minutes over 2-4 weeks. Consult your dentist before trying oil pulling if you have amalgam or white fillings.



Healthy teeth, healthy body


I hope this gives you an insight into how essential it is to look after your teeth to maintain good overall health. When your oral health thrives, so does your body. Nourishing your teeth and gums with the right foods and lifestyle choices can reduce inflammation and boost your immunity.


If you do have concerns about your oral health I offer the Invivo Oral Ecologix test which provides a comprehensive analysis of your oral microbiome, helping identify imbalances in bacteria, fungi, and viruses that may contribute to oral and systemic health issues. By uncovering the root causes of conditions like gum disease, bad breath, or inflammation, it enables targeted, personalised interventions to restore balance and support overall wellbeing.


Remember that the input of a trusted dentist and dental hygienist is also important.

If you’re experiencing chronic symptoms or want to understand how your diet could be impacting your oral and overall health, I’d love to help.



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Naturopath and Nutritional Therapist Jo Stoate
My aim is to help you back on the road to wellness no matter your health concern. Did you know that personalised nutrition and lifestyle medicine can be the missing part of the puzzle to get you the results you deserve?

Book a call to find out more.

Jo Stoate, Naturopath + Nutritional Therapist






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Research Papers:

Mustapha, I. Z., Debrey, S., Oladubu, M. & Ugarte, R. Markers of Systemic Bacterial Exposure in Periodontal Disease and Cardiovascular Disease Risk: A Systematic Review and Meta-Analysis. J. Periodontol. 78, 2289– 2302 (2007).


Paquette, D. W., Brodala, N. & Nichols, T. C. Cardiovascular disease, inflammation, and periodontal infection. Periodontol. 2000 44, 113–126 (2007).


Friedewald, V. E. et al. The American Journal of Cardiology and Journal of Periodontology Editors’ Consensus: Periodontitis and Atherosclerotic Cardiovascular Disease. J. Periodontol. 80, 1021–1032 (2009).


Kebschull, M., Demmer, R. T. & Papapanou, P. N. Gum Bug, Leave My Heart Alone!”—Epidemiologic and Mechanistic Evidence Linking Periodontal Infections and Atherosclerosis. J. Dent. Res. 89, 879–902 (2010).


Zelkha, S. A., Freilich, R. W. & Amar, S. Periodontal innate immune mechanisms relevant to atherosclerosis and obesity. Periodontol. 2000 54, 207–221 (2010).

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