Your mouth is home to around 700 species of bacteria, along with fungi and viruses. Together they make up the oral microbiome. Think of it as a garden. The aim isn't to kill everything. It's to keep the right things growing and the weeds under control.
A healthy balance
Most mouth bacteria are harmless or helpful. Trouble starts when the balance tips: plaque builds up, sugar feeds acid-making bacteria, and inflamed gums favour the bacteria linked with gum disease.
The bacteria that help
Some mouth bacteria turn nitrate from foods like beetroot and leafy greens into nitrite, which the body can turn into nitric oxide, a molecule that helps blood vessels relax. Small studies have found that strong antiseptic mouthwash reduces this process, and some have seen blood pressure rise slightly as a result. The research is early, but it's a good example of why "kill 99.9% of germs" isn't always the goal.
What upsets the balance
-frequent sugar
-plaque left in place
-smoking
-dry mouth, including mouth breathing at night
-some medicines
Looking after your oral microbiome
-Clean thoroughly, every day, including between your teeth. Removing plaque keeps the garden tidy.
-Keep sugar to mealtimes. Nutrition and your teeth.
-Eat plenty of vegetables and fibre.
-Think twice about daily antiseptic mouthwash unless your dentist has recommended it for a specific reason.
-Breathe through your nose where you can, especially at night. Snoring and sleep.
-Clean your tongue gently to reduce the coating that builds up on it.
Where the research is going
The oral microbiome could be linked, in research, with conditions from gum disease to heart disease and beyond. The mouth–body connection.
Where to next
Back to the mouth–body connection · The book
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General information only, not medical advice. Please speak to your GP about your general health, and don't stop or change any treatment because of anything you read here.
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