If you read Ask the Dentist regularly, you know we often discuss the mouth-body connection. Recent research continues to show how oral health affects the rest of the body—impacting heart health, brain function, sleep quality, and overall well-being.
You might not include dental care when setting goals to eat healthier, sleep better, or lose weight, but oral health is a fundamental part of achieving those objectives. Neglecting your mouth makes broader health improvements harder to reach.
If you want to improve your health this year, start with your mouth. Below are 16 practical, evidence-informed steps to strengthen your mouth-body health.
1. Reduce your fluoride exposure.
Fluoride remains a debated topic. If you prefer to avoid ingesting it, one way to reduce exposure is to use distilled water for drinking and cooking. Distillation is the reliable method for removing fluoride. Prioritizing a nutrient-dense diet and healthy habits is also an effective way to support dental health.
2. Dump the mouthwash.
The oral microbiome—the community of bacteria that live in the mouth—plays an important role in digestion, immunity, and systemic health. Strong antiseptic mouthwashes can disrupt that ecosystem by killing beneficial bacteria and allowing harmful strains to return. To support a balanced oral microbiome, consider gentler approaches such as probiotic lozenges designed for oral health and focus on daily habits that nurture beneficial bacteria.
3. Switch out sippy cups for real cups.
Prolonged use of sippy cups can alter the way a child’s mouth develops. The mechanics of sipping from a spout differ from breastfeeding or drinking from an open cup and can affect oral posture, speech, tooth alignment, and facial growth. Transition children to regular cups as soon as they are ready to encourage normal orofacial development.
4. Stop brushing so hard!
Aggressive brushing wears down enamel and irritates gums. Use a soft-bristled brush and light, circular motions. If you use an electric toothbrush, let the brush do the work: hold it gently against each tooth for a few seconds instead of scrubbing back and forth.
5. Switch to an SLS-free toothpaste.
Sodium lauryl sulfate (SLS) is a detergent found in many toothpastes and can contribute to irritation and canker sores in some people. Choosing an SLS-free toothpaste can reduce oral irritation while still supporting daily cleaning.
6. Get a tongue cleaner.
Cleaning your tongue daily—either with a toothbrush or a tongue scraper—removes buildup that can dull taste and contribute to bad breath. A quick scrape takes seconds and can make food taste fresher and improve overall oral hygiene.
7. Make flossing a habit, the easy way.
If flossing feels daunting, start small. Using a floss pick or flossing stick can make it easier to begin. Commit to flossing just one tooth each day to build the habit; once you feel consistent, gradually increase until you floss between all teeth daily.
8. Switch to a shame-free dentist.
If you avoid the dentist because of embarrassment or shame, look for a clinician who offers encouragement and clear guidance rather than judgment. A supportive dental team can help you make steady improvements and feel comfortable seeking care.
9. Switch to 80% cacao or higher dark chocolate.
High-percentage dark chocolate contains compounds that may support tooth remineralization better than sugary confections. Choosing dark chocolate with minimal added sugar is a smarter option for an occasional treat.
10. Start drinking water with your coffee.
Drinking a glass of water alongside coffee helps rinse away staining compounds and can reduce surface discoloration over time. It also helps neutralize acids that may soften enamel.
11. Dump goldfish crackers and saltines.
Highly processed, starchy snacks can stick to teeth and feed cavity-causing bacteria. Choose crunchy options that are less adhesive, such as fresh vegetables, whole fruit paired with nut butter, or firm cheeses. Minimally processed crackers made from whole grains and seeds are a better alternative when you want a cracker.
12. Start monitoring your sleep.
Sleep quality affects mood, cognition, immune function, and oral health. Monitoring sleep—whether with apps that record nighttime sounds or with wearable devices—can reveal signs of disrupted sleep such as snoring, teeth grinding, or frequent awakenings. If you notice problems, discuss them with your dentist or physician, since oral structure and dental health can influence sleep breathing.
13. Hold off on whitening your teeth until you have a healthy mouth first.
Cosmetic treatments like whitening should follow foundational care. Prioritize gum health, cavity prevention, and proper function before pursuing whitening procedures. A dentist focused on overall oral health will help you make safer, more effective cosmetic choices.
14. Eat less sugar.
Excess sugar contributes to cavities and also increases risk for metabolic disease, weight gain, and cognitive decline. Reduce sugar progressively—use less in coffee, choose fresh fruit instead of dried fruit or candy, and opt for dark chocolate when you crave something sweet. Small reductions add up and have meaningful benefits.
15. Change that toothbrush head!
Toothbrush bristles wear down with use and can become frayed and abrasive. Replace brush heads every 4–6 weeks to maintain effective, gentle cleaning and to avoid damaging enamel or irritating gums.
16. Take vitamins A, D3, K2 (both MK-7 and MK-4), and ditch your calcium supplement.
Vitamins A, D3, and K2 work together to support bone and cardiovascular health, and emerging evidence suggests they may also benefit periodontal health. Discuss appropriate supplementation with your healthcare provider before changing or stopping any supplements.
Wishing you a healthier, happier, and more productive year ahead.
Mark Burhenne DDS
Learn More:5 Essential Habits for Keeping Your Teeth Clean and Healthy