I knew we were in trouble when I saw Jack’s eyes in the rearview mirror.
My wife and I had just picked up the grandkids because our daughter and son-in-law had to go out of town. Jack’s eyes were glassy. When we got home he walked straight to the guest bedroom and climbed into bed—no bath, no bedtime story, and no negotiating. He simply put himself to bed in the middle of the afternoon, something I’d never seen him do.
Quinn followed an hour later. By that night both children had high fevers and were coughing so hard they could barely catch their breath. We did what grandparents do: soup, cuddles, and very little sleep for three straight days.
Shortly after they went home, my wife woke with a sore throat. By that afternoon I had one too. It took us two full weeks to recover, and around day ten I started thinking about all the practical tips I’ve picked up over forty years as a dentist, a dad, and now a grandpa.
The way you handle being sick affects how quickly you recover—and whether you develop new dental problems months later.
I often saw patients at their six-month cleaning with new cavities and the same explanation: “I was really sick in January…” Mouth breathing, constant lozenges, and frequent snacking can disrupt the oral microbiome and create the perfect conditions for cavities long after you feel better. Here’s how we approach sickness now to protect both recovery and oral health.
1. We avoid cough drops and use bee propolis throat spray instead
Cough drops are essentially slow-dissolving candies that bathe your teeth in sugar or corn syrup for extended periods, keeping mouth pH acidic and encouraging cavity-causing bacteria. It’s not just how much sugar you consume but how often your teeth are exposed. Propolis soothes the throat, supports the oral microbiome, and doesn’t coat teeth in sugar—just a few sprays and you’re done.
2. We minimize the acid attack from frequent snacking
Eating drops mouth pH for 20–30 minutes. Grazing every hour keeps teeth under near-constant acid attack. To reduce damage:
- Rinse with water immediately after eating—swish for 30 seconds to dilute acid and remove particles.
- Chew xylitol gum to stimulate saliva, which helps remineralize enamel and inhibits harmful bacteria.
- End snacks with cheese or nuts to bring mouth pH back to neutral faster.
- Choose tooth-friendly snacks when possible: bone broth, hard-boiled eggs, Greek yogurt, or avocado instead of crackers and toast.
3. We drizzle olive oil on many foods
High-quality extra virgin olive oil contains polyphenols that can reduce oral and systemic inflammation. Some studies show rinsing with olive oil reduces gum inflammation similarly to chlorhexidine mouthwash but without disrupting the microbiome.
4. We drink 2–5 cups of green tea daily
Green tea’s EGCG helps modulate cortisol during illness, supports beneficial oral bacteria, and suppresses pathogenic species. It’s less acidic than coffee, doesn’t dry out the mouth, and is soothing for a sore throat.
5. We dry brush in bed when we’re too tired to stand
If you’re too exhausted to brush upright, dry brushing in bed helps break up plaque biofilm. Use your toothbrush without water or toothpaste and gently brush while lying down. Keeping a soft-bristled brush by the bed for the worst nights makes this easy. When you can stand, finish brushing at the sink with your regular toothpaste.
6. We tongue scrape every morning
The tongue harbors large amounts of bacteria, viruses, and debris when you’re sick—especially if you’ve been mouth breathing. Scraping reduces that bacterial load and eases the burden on your immune system. Any stainless steel scraper used consistently will help.
7. We avoid antiseptic mouthwash while sick
Antiseptic mouthwashes wipe out the entire oral microbiome—both beneficial and harmful species. Since you swallow about 1.5 liters of saliva daily, a mouth full of disrupted bacteria becomes inflammation reaching your gut. Preserving healthy oral bacteria supports overall recovery.
8. We wait 30 minutes to brush after vomiting
Stomach acid softens enamel. Brushing immediately after vomiting scrubs acid into the enamel and causes more damage. Rinse thoroughly with water or a baking soda solution (1 teaspoon in 8 oz water) to neutralize acid, then wait at least 30 minutes before brushing to allow saliva to start remineralization.
9. We replace toothbrush heads after recovery
Bacteria and viruses can linger on bristles for days. The day we both felt well again, I disposed of our toothbrush heads to avoid reinfection. Replace manual brushes if needed, and soak retainers or oral appliances in denture cleaner or a 1:1 vinegar and water solution for 30 minutes.
10. We increase Vitamin D3 + K2 while sick
Vitamin D regulates immune cells and helps modulate inflammation, including in the gums. Many people are deficient, especially during winter. Temporarily increasing Vitamin D while sick can support immune response, and taking it in the morning aligns with its role as a sunlight hormone.
11. We took zinc daily
Zinc supports white blood cell function and helps fight viral infections. Use appropriate dosing and avoid long-term excess without guidance, as too much zinc can deplete copper.
12. We spread Vitamin C doses throughout the day
Vitamin C is water-soluble, so take smaller doses multiple times a day rather than one large dose. Keeping blood levels steady supports white blood cell function and may reduce the duration of respiratory infections.
13. We start mornings with electrolytes
Sodium, potassium, and magnesium regulate fluid balance, nerve function, and energy production. Plain water alone may not be enough when you’re sick—electrolytes help your body absorb fluids and reduce fatigue and brain fog.
Next time you’re sick, remember to protect the one area many people neglect: your mouth. Every swallow either supports recovery or undermines it. Take steps to reduce acid attacks, preserve beneficial bacteria, and support your immune system for a faster, healthier recovery.
To your speedy recovery this cold and flu season!
Mark
