Over the years I’ve seen many patients who brush and floss faithfully—twice a day, never miss a checkup—and still develop new decay.
That happens because brushing alone doesn’t address dietary imbalances, mouth breathing, dry mouth, or a disrupted oral microbiome.
Cavities don’t appear overnight. They develop gradually as the oral environment shifts out of balance—often in mouths that look clean on the surface.
So what do I do personally to reduce my risk of cavities?
Some of these practices may seem unusual or go against common advice, but they reflect current research: a healthy mouth is not sterile, and supporting the right environment matters more than simply eliminating bacteria.
1) I drink green tea
Green tea contains EGCG, a polyphenol that can suppress harmful oral bacteria while supporting beneficial species. Studies have shown EGCG reduces levels of Streptococcus mutans and lowers acid production in dental plaque after exposure. It may also help support saliva production and a healthier oral pH.
Important: choose green tea that has been tested for pesticides.
2) I don’t rinse after brushing
Nano-hydroxyapatite is a biomimetic mineral similar to tooth enamel. It can fill microscopic defects and bind to enamel, helping to rebuild and protect the tooth surface. Rinsing immediately after brushing removes this active ingredient before it can work.
What to do instead: spit out excess toothpaste but don’t rinse. Leave the nano-hydroxyapatite toothpaste residue on your teeth so minerals can continue to act.
3) I chew xylitol gum after meals
Xylitol reduces levels of cavity-causing bacteria, particularly Streptococcus mutans, and supports a healthier oral microbiome. Chewing xylitol gum between meals also stimulates saliva, which delivers minerals that help remineralize enamel.
4) I brush before breakfast, not after
Brushing immediately after breakfast can damage enamel that’s already been softened by acidic foods and drinks. To protect enamel and reduce sensitivity, brush before eating in the morning rather than afterward.
5) I add a pinch of salt to my first glass of water
Trace minerals help support saliva quality, which buffers acid and favors remineralization. Low mineral intake can lower oral pH and increase decay risk. Try a pinch of microplastic-free salt in your first water of the day to add trace minerals.
6) I take cod liver oil
Vitamins A and D are important for dentin formation and immune function. Cod liver oil supplies both in a highly absorbable form and can be an easy way to support dental and overall health from the inside.
7) I mouth-tape at night after ensuring my nose is clear
Mouth taping may sound odd, but when done gently and safely it encourages nasal breathing during sleep. Nasal breathing helps maintain saliva flow and keeps the mouth from drying out—both of which protect teeth. Use a gentle, easy-to-remove tape and only tape after confirming your nose is clear.
8) I choose cheese or 85% dark chocolate for dessert
Cheese contains casein and calcium that help buffer acids and deposit minerals onto enamel, supporting remineralization after a meal. High-cocoa dark chocolate (around 85%) is low in sugar and contains theobromine, a compound that has been associated with enamel-supporting effects similar to fluoride.
9) I avoid antiseptic mouthwashes
Mouthwashes that claim to kill “99.9%” of bacteria can eliminate beneficial microbes needed for a balanced oral ecosystem. Instead I either oil-pull or swish with plain water to help neutralize low pH without wiping out helpful bacteria.
10) I don’t give my grandchildren fruit pouches
My grandchildren are 7 and 4 and always hungry, so I keep the pantry stocked with tooth-protective, chewable foods that also support healthy airway and jaw development. What children eat influences jaw growth, breathing patterns, and whether teeth have room to come in correctly.
Soft, pureed foods lead to weak chewing, narrower jaws, and crowded teeth. Chewing tough foods stimulates saliva, strengthens airway muscles, and helps expand the palate.
So I give them crunchy, chewy foods—carrots, apples, and nutrient-dense meat sticks—instead of relying on convenient pouches. Convenience can be costly when it affects breathing, sleep, behavior, and long-term airway health.
Many dentists still treat cavities as isolated defects to be drilled and filled. But cavities are indicators that the oral terrain is off—saliva isn’t buffering acids, the airway may be compromised, or beneficial microbes have been reduced.
Brushing harder won’t correct those underlying issues. What helps is restoring a healthier oral terrain: mineral-rich saliva, good oxygenation, and microbial diversity.
Support the environment your teeth need, and your body will often do the rest.
Share this with someone who brushes perfectly but still gets cavities.
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