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How to Improve Oral Health & Its Critical Role in Brain & Body Health

Andrew Huberman・116 minutes read

The Huberman Lab podcast explores how oral health is a crucial pillar of overall bodily health, emphasizing the importance of maintaining healthy saliva and oral microbiome to prevent issues like cavities and periodontal disease. The podcast provides science-backed information on oral health practices, including daily protocols like brushing, flossing, and avoiding harmful substances like alcohol-based mouthwashes, to improve general well-being.

Insights

  • Oral health extends beyond teeth to encompass the entire oral cavity, including the microbiome, palate, and tonsils, now recognized as the seventh pillar of overall health alongside mental health, physical health, and performance.
  • Saliva plays a vital role in rebuilding tooth strength and supporting oral and gut microbiome health, emphasizing the significance of maintaining healthy saliva for optimal oral health.
  • The podcast provides accessible, science-backed information on oral health care, with a focus on daily protocols, remineralization, and the anatomy of the mouth, aiming to empower listeners with practical tools for improving oral health.
  • Recommendations for oral care include using Xylitol products, avoiding fluoride-based toothpaste for those concerned, and opting for non-alcohol-based mouthwashes to preserve mucosal lining and oral microbiome health, highlighting the importance of informed choices in oral health products.

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Recent questions

  • How does oral health impact overall bodily health?

    Oral health is a crucial component of general bodily health, with the addition of a seventh pillar alongside mental health, physical health, and performance. The oral microbiome, health of the palate, tonsils, and entire oral cavity play significant roles in maintaining overall health. Neglecting oral health can lead to periodontal disease, potentially impacting cardiac and metabolic health. Regular oral care routines, including proper saliva health and supporting beneficial bacteria, can significantly improve overall health and prevent severe issues. Therefore, focusing on oral health is essential for maintaining optimal bodily health.

  • What are the key practices for improving oral health?

    Key practices for improving oral health include daily brushing and flossing, maintaining healthy saliva, and supporting beneficial bacteria while limiting harmful bacteria. It is crucial to follow proper oral care routines, such as brushing and flossing at night, using a soft toothbrush, and avoiding acidic drinks. Chewing Xylitol gum or mints after meals can inhibit cavity-causing bacteria and promote saliva production for remineralization. Additionally, choosing toothpaste with mild abrasives can help break down biofilm and contribute to better oral health. By incorporating these practices into daily routines, individuals can enhance their oral health and overall well-being.

  • What role does saliva play in oral health?

    Saliva plays a significant role in rebuilding tooth strength and supporting oral and gut microbiome health. Proper saliva health is essential for remineralization and gum health, as it supports beneficial bacteria while limiting harmful bacteria. Maintaining a healthy pH level in the oral cavity is crucial for optimal oral and bodily health. Saliva aids in remineralization by adding new minerals to enamel, filling in cavities before reaching the dentin layer. Therefore, ensuring healthy saliva production through proper oral care practices is vital for maintaining optimal oral health.

  • How can individuals prevent cavity formation and aid in cavity repair?

    Individuals can prevent cavity formation and aid in cavity repair through daily protocols that promote remineralization and support oral health. Daily brushing and flossing, using toothpaste with mild abrasives, and chewing Xylitol gum or mints after meals can inhibit cavity-causing bacteria and promote saliva production. Remineralization adds new minerals to enamel, filling in cavities before reaching the dentin layer. By following these practices and maintaining healthy saliva, individuals can prevent cavities and support overall oral health.

  • What are some common misconceptions about oral health?

    One common misconception about oral health is that focusing solely on tooth health is sufficient for overall oral health. However, oral health encompasses more than just tooth health and appearance, including the oral microbiome, the health of the palate, tonsils, and the entire oral cavity. Many people fall into categories of daily brushing and flossing or brushing once a day, potentially disrupting their oral health unknowingly despite focusing on tooth health. It is essential to understand the broader aspects of oral health and incorporate practices that support overall oral health, including maintaining healthy saliva, supporting beneficial bacteria, and limiting harmful bacteria.

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Summary

00:00

"Science-based tools for oral health improvement"

  • The Huberman Lab podcast discusses science and science-based tools for everyday life, hosted by Andrew Huberman, a professor at Stanford School of Medicine.
  • Oral health encompasses more than just tooth health and appearance, including the oral microbiome, the health of the palate, tonsils, and the entire oral cavity.
  • Oral health is crucial for general bodily health, leading to the addition of a seventh pillar to mental health, physical health, and performance.
  • The six pillars include sleep, sunlight exposure, nutrition, exercise, stress management, and relationships, with oral and gut health now being the seventh pillar.
  • Saliva plays a significant role in rebuilding tooth strength and supporting oral and gut microbiome health.
  • The podcast aims to provide zero-cost information on science and tools to the public, with sponsors like Matina, Roka, and Helix Sleep.
  • Categories of oral health care include those who brush and floss daily, those who brush once a day, and those who are diligent about overall oral and gut health.
  • Most people fall into categories one or two, potentially disrupting their oral health unknowingly despite focusing on tooth health.
  • Practices for improving oral health are accessible and backed by science, with input from multiple qualified dentists.
  • The podcast will cover tooth and mouth anatomy, ways to strengthen teeth, and how to maintain healthy saliva for overall oral health.

14:37

"Oral Health: Anatomy, Care, and Nutrition"

  • Teeth, tongue, tonsils, soft and hard palate, gums form the anatomy of the mouth.
  • Teeth consist of enamel (outer layer) and dentin (beneath enamel), with cavities forming from outside inward.
  • Daily protocols can prevent cavity formation and aid in cavity repair through remineralization.
  • Remineralization adds new minerals to enamel, filling in cavities before reaching the dentin layer.
  • Gums (gingiva) play a crucial role in stabilizing teeth and forming a seal between the oral cavity and bone.
  • The oral cavity, a vulnerable yet robust environment, requires a healthy pH level for optimal oral and bodily health.
  • Proper saliva health, supporting beneficial bacteria, and limiting harmful bacteria aid in remineralization and gum health.
  • Neglecting oral health can lead to periodontal disease, potentially impacting cardiac and metabolic health.
  • Regular oral care routines can significantly improve overall oral health, preventing severe issues.
  • Ag1, a vitamin, mineral, probiotic drink, supports gut health, immune system, and brain functioning, aiding in meeting nutritional needs.

28:23

AG1 Supplement Supports Mental and Physical Health

  • AG1 supplement supports mental health, physical health, and performance by targeting various body systems.
  • AG1 can be obtained at drinka1.com/huberman, offering a year's supply of Vitamin D3, K2, and five free travel packs of AG1.
  • Cavities are holes in the enamel caused by bacteria feeding on sugar and producing acid.
  • Streptococcus mutans, the major cavity-causing bacteria, is communicable through sharing glasses, bottles, and kissing.
  • Maintaining an alkaline pH in the mouth supports remineralization and prevents cavities.
  • Cavities are not caused by specific foods but by bacteria like strep mutans feeding on sugars.
  • Strep mutans can feed on complex carbohydrate sugars from various sources, not just pure sugar.
  • The formation of cavities depends on the time the mouth is acidic or alkaline, influencing remineralization.
  • Fluoride strengthens teeth by replacing hydroxyapatite bonds, but there are safety concerns regarding excessive fluoride intake.
  • Filtering tap water can reduce fluoride exposure, and there are fluoride-free toothpaste options available for those concerned about fluoride.

42:42

"Oral Health Impacted by Diet and Habits"

  • Fluoride may have negative effects on the oral microbiome, crucial for overall health.
  • Insid Tracker is a personalized nutrition platform analyzing blood and DNA data.
  • Regular blood work is essential for understanding health factors.
  • Insid Tracker provides personalized directives for nutrition and supplements based on blood data.
  • Alcohol disrupts the oral microbiome, alters saliva pH, and leads to demineralization.
  • Stimulants increase acidity in saliva, promoting cavity formation and mouth breathing.
  • Smoking, vaping, and tobacco are detrimental to oral and tooth health, potentially cancerous.
  • Sugar consumption can lead to cavity formation, necessitating rinsing and oral care.
  • Acidic foods and drinks, like citrus fruits, can erode teeth if left in the mouth for extended periods.
  • Optimal saliva pH for remineralization occurs during the day, disrupted by eating.

56:05

"Oral health tips for teeth remineralization"

  • Eating changes saliva pH, introducing sugars for bacteria to feed on.
  • Research suggests intermittent fasting, with long periods without acidic intake.
  • Intermittent fasting supports saliva pH for teeth remineralization.
  • Nighttime is crucial for oral health due to reduced saliva production.
  • Avoid acidic drinks, rinse mouth after consumption.
  • Brushing and flossing at night is essential for oral health care.
  • Soft toothbrushes are recommended for gentle brushing.
  • Electric toothbrushes should not apply excessive pressure.
  • Brushing gums lightly can increase blood circulation to teeth.
  • Brushing aims to break up biofilm layer to prevent plaque and tartar buildup.

01:09:21

"Oral Health Tips for Biofilm Prevention"

  • Biofilm and plaque can be removed with brushing, but once tartar forms, it requires dental scraping.
  • Tooth polishing is done to make teeth surfaces smooth, preventing biofilm adherence.
  • Daily brushing and flossing are crucial to prevent biofilm buildup and improve tooth health.
  • Correct flossing technique involves gliding down the side of the tooth and using a circular motion.
  • Flossing at least twice a day, ideally before sleep, is recommended for optimal tooth health.
  • Xylitol, an artificial sugar, inhibits cavity-causing bacteria and reduces inflammation in the mouth.
  • Chewing Xylitol gum or mints after meals can improve oral health by preventing cavity formation.
  • Xylitol also promotes saliva production, aiding in remineralization of teeth.
  • Toothpaste containing Xylitol and hydroxyapatite is beneficial for oral health, especially for those avoiding fluoride.
  • Choosing toothpaste with mild abrasives can help break down biofilm, contributing to better oral health.

01:22:33

"Non-fluoride oral care: tips and warnings"

  • The companies linked in the show notes have no financial relationship with the speaker, who discovered them through acquaintances in the oral health field.
  • The speaker emphasizes the quality of the toothpaste, tooth tablets, gums, and mints they use, obtained at full price, as options for non-fluoride oral care.
  • Alcohol-based mouthwashes are generally harmful to oral health, depleting mucosal lining and disrupting the oral microbiome.
  • Antiseptic mouthwashes, including chlorhexidine types, may be prescribed for serious infections but could have negative effects on oral health and gut microbiota.
  • Recommendations are made for non-alcohol-based mouthwashes for breath freshening, with caution against strong antiseptics.
  • Baking soda and water are suggested as a safe toothpaste alternative, with a low abrasiveness rating and potential benefits for oral health.
  • Creating a mouthwash with baking soda, hydrogen peroxide, and water is discouraged due to potential harm, especially from hydrogen peroxide's abrasiveness.
  • A high salt solution rinse is recommended for promoting healthy mouth bacteria, with a swish and spit method to avoid swallowing.
  • Commercially available oral care products containing Xylitol are discussed, along with cost-effective alternatives like baking soda and salt solutions.
  • Alcohol-based mouthwashes are noted to reduce nitric oxide production, crucial for overall vascular health, providing another reason to avoid them.

01:36:15

"Oral Health Tips: Probiotics, Sleep, Tongue Care"

  • Probiotics in pill or capsule form are not recommended for consistent use; instead, consuming low-sugar fermented foods regularly is advised.
  • Sufficient sleep, typically 6 to 8 hours per night, is crucial for overall health, including gut and oral microbiome health, as emphasized by Dr. Mark Burhen.
  • Tongue scraping or brushing is recommended by dental professionals to remove bacteria buildup, with some suggesting brushing over scraping to avoid damaging the tongue tissue.
  • Using a separate toothbrush for tongue brushing is advised to prevent bacterial crossover between teeth and tongue, with recommendations for toothbrush care to avoid bacterial proliferation.
  • Sealants are generally considered safe by dentists, with the importance of maintaining oral health to prevent deep cavities that may require drilling and filling.
  • Metal fillings, including those with mercury, are typically left in place to avoid disruption, with caution advised against activities like chewing hard candies that could release mercury.
  • The controversy around metal fillings and mercury liberation has led to changes in dental practices, with some countries phasing out metal fillings in the near future.
  • Root canals and cavity fillings are necessary in cases where remineralization is not feasible due to deep cavities, emphasizing the importance of dental care and professional advice.
  • The frequency of dental visits, typically recommended every six months, is a topic of discussion among dentists, with considerations for individual oral health needs and the balance between professional care and personal practices.

01:49:30

Importance of Oral Health for Overall Wellness

  • Consensus among dentists is to visit twice a year for routine cleanings, which help remove tartar and identify cavities' progression.
  • Routine cleanings do not aid in remineralizing teeth but focus on removing bacteria, plaque, and tartar.
  • Dentists advocate for daily oral health protocols to promote overall oral health, beyond just biannual cleanings.
  • Biannual dental visits serve as check-ups to evaluate daily oral health practices and establish a baseline for oral health.
  • Frequency of dental visits may vary based on genetic predispositions and adherence to oral health protocols.
  • Daily protocols like brushing, flossing, and maintaining healthy saliva can reduce the need for frequent routine cleanings.
  • Oral health is crucial not just for teeth but also for overall health, including reducing cardiovascular and gut issues.
  • The discussion highlights the importance of oral health as a pillar of overall health, suggesting modifications in oral health practices for better outcomes.
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