Body & beauty

Take care of your teeth

Discover the role oral health plays in our wellbeing, and how to keep your teeth in tip top shape

Regular exercise, eating five-aday, reducing stress… we’re all familiar with natural ways to take care of our health, but did you know something as simple as looking after your teeth and gums can go a long way to safeguarding your future wellbeing?

Still a relatively new area of research, scientists know that your mouth – like your gut – has its own microbiome, a community of around 700 strains of bacteria, viruses and fungi that play a key role in your general as well as your oral health. When your oral biome is out of balance, however, problems can occur – you’re more likely to develop a mild gum condition known as gingivitis or even periodontitis, a severe form of gum disease. Not heard of it before? Surprisingly, it’s the sixth most-common disease in the world and, left unchecked, may lead to further health concerns.

“When gums are unhealthy it can cause bacteria to get into the blood stream, contributing to many systemic problems, including a variety of heart conditions,” explains dentist Dr Damian Driscoll BDS (crownstreetdental.co.uk). “For, example, if you have slightly damaged heart valves – and a lot of people do without it having been diagnosed – the bacteria is attracted to the valves, which can lead to a condition known as sub-bacterial endocarditis [an infection of the heart].”

Research shows other bacterial conditions become more likely, too. The microbes present in dental plaque can leak into saliva and travel to the lungs, for example, resulting in a direct association with conditions such as asthma, pneumonia and chronic obstructive pulmonary disease. Systemic inflammation is also an issue. Long-term periodontitis increases your risk of osteoporosis, is linked to neuroinflammation (it’s more prevalent in patients with Parkinson’s disease, shows a recent study) and a causal relationship with diabetes has also been established.

Indeed, the more you look into it, the scientific case for prioritising oral care gets stronger and stronger, particularly for women. A recent meta-analysis of almost two million women found gum disease was significantly associated with the development of breast cancer. Fortunately, the news isn’t all bad – when women sought treatment for their gum issues, that risk was no longer significant.

Take action

Of course, rather than waiting until gum problems develop, there’s plenty of preventative measures you can take.

“If you notice bleeding, it means your gums are unhealthy – period,” warns Dr Driscoll. “The first thing to do is spend more time cleaning them, specifically between the teeth, which is where most people fall down. Either use floss or what we call interproximal brushes – this is absolutely key to gum health.” When you brush is also important. “Either brush your teeth before breakfast or leave at least 30 minutes to brush them afterwards so as not to brush the acids (from your breakfast) into your teeth,” advises dentist Dr Mervyn Druian (londoncosmeticdentistry.co.uk).

Brushing and flossing aside, you can use your diet to help improve gum health, too. “Before your main course, try eating chlorophyl-rich foods as a starter (e.g. something spinach-based or with asparagus), as these put a protective film over your teeth,” adds Dr Druian. “And eat plenty of crunchy veg – apples, carrots, celery – they will exfoliate your gums while you eat.”

You can also encourage a healthy oral biome by crowding out bad bugs with good, just as you would for your gut. “Eat a plant-based diet rich in quality and variety to encourage a more diverse and healthier microbiome, and add in fermented foods,” says Eve Kalinik, nutritional therapist and gut-health specialist for probiotic brand Kalla (kalla.com). “Be mindful around the amount of sugar in your diet, too, especially fizzy drinks, as that can shift the environment of the oral microbiome.”

Make it a ritual

Brushing your teeth regularly and going to the dentist goes without saying, but incorporating natural health rituals into your daily routine will reap even more benefits. Make a start with these suggestions from ayruvedic and herbal traditions:

Tongue scraping: It’s not just your teeth and gums that need attention, cleaning your tongue has benefits too, according to ayurveda. As well as removing plaque, studies show it reduces around 500 varieties of bacteria, including streptococcus mutans and lactobacillus, known to cause tooth decay. “While you sleep, your body is running its natural detox and rejuvenation process, which includes clearing out ama (metabolic waste) – some of which ends up on the tongue,” says ayurvedic advocate Jasmine Hemsley. “It can look grey or dark towards the back of the tongue, or it can have more of a white or yellow residue. To clean your tongue, simply take the two ends of a tongue scraper [try the Tongue Tingler, £12; jasminehemsley.com] in each hand, stick out your tongue, and guide the arch of the tongue scraper to the back of the tongue. Gently scrape forward and down several times, rinsing the white mucus off the scraper in between.”

Herbal helpers: Herbs are a great way to supercharge your oral health rituals. “Neem is often taken in tincture form as a mouthwash as it helps kill plaque build-up on gums,” says Jenya Di Pierro, herbal medicine practitioner and founder of wellness club Cloud Twelve (cloudtwelve.co.uk), and you can also chew on neem sticks to help prevent gum disease. “Clove oil kills the bacteria that cause gum disease and helps create a balanced oral microbiome, while liquorice is a natural steroid with anti-inflammatory actions. It’s been found effective in the treatment of oral candidiasis, gingivitis and periodontitis.”

Oil pulling: After cleaning your teeth and tongue, you may want to try ayurvedic oil pulling. Claimed to cure about 30 systemic diseases and issues ranging from headaches and migraines to diabetes and asthma, it’s also very effective against plaque-induced gingivitis, according to Joanna Webber, ayurvedic practitioner and head of herbal education at Pukka herbs (theayrvedicacademy.com). ‘Gargle with warm organic sesame oil each morning to strengthen gums,’ she suggests. ‘Hold the oil in your mouth for one to two minutes, swishing it around, gargle then spit. You can also lightly massage the gums with a finger. Don’t rinse your mouth afterwards as you want some oil residue left as a barrier.’

Homemade mouthwash: Traditional mouthwashes are controversial as they tend to mask rather than cure problems, says Dr Driscoll. “Chlorhexidine [the active ingredient in many mouthwashes] may stop the bleeding, but not address the underlying disease.” See your dentist for any concerns but, in the meantime, try making your own mouthwash with triphala, an ayurvedic medicine containing alma, bibhitaki and haritaki. “Research shows polyphenols in triphala support the gut microbiome and promote beneficial bifidobacteria and lactobacillus microbes, while inhibiting undesirable ones,” says Joanna. ‘To make a daily dose, mix ½ teaspoon of organic triphala powder with ½ cup of warm water and use as mouthwash twice a day. Or for two weeks’ supply, add 1.5 tablespoons of triphala to 500 ml water in a saucepan. Bring to a boil, then simmer for 20 minutes. Allow to cool then strain with a muslin or coffee filter. Pour into a glass bottle and discard after two weeks unless stored in the fridge.