February 12, 2024 • 2hr 0min

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

Huberman Lab

In this episode, Andrew Huberman discusses the critical importance of oral health, including tooth and gum health, for overall physical and mental wellbeing. He explains the mechanisms of how cavities form, how to prevent them, and simple practices anyone can implement to dramatically improve their oral health.

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Key Takeaways

Oral health is critically important for overall bodily and brain health - it is the 7th pillar of health alongside sleep, nutrition, exercise, stress management, light exposure, and relationships
Cavities form from bacteria producing acid that demineralizes teeth - avoiding sugars and acidic foods/drinks and keeping the mouth pH alkaline through proper hygiene and products promotes remineralization and prevents cavities
Brush gently twice per day, floss daily, and consider xylitol gum/mints, hydroxyapatite toothpaste, and salt water rinses to optimize oral health (1:02:11)
See a dentist regularly, but consistent daily habits at home are key

Introduction

In this episode, Andrew Huberman discusses the critical importance of oral health, including tooth and gum health, for overall physical and mental wellbeing. He explains the mechanisms of how cavities form, how to prevent them, and simple practices anyone can implement to dramatically improve their oral health.

Topics Discussed

Cavities, Demineralization & Remineralization (16:02)

Cavities are caused by bacteria, mainly streptococcus mutans, eating sugars and releasing acid that demineralizes teeth
The mouth is always in a state of demineralization or remineralization based on pH and the presence of minerals
"Your teeth are always in a state of either demin or remin. It's not both at the same time. It's one or the other. And it is largely dependent on the pH, that is, the acidity of your mouth, which is largely dependent on how much saliva you're producing and the mineral content of that saliva." - Andrew Huberman (20:03)
Hydroxyapatite is the natural compound that forms strong enamel through remineralization, while fluoride is an artificial compound that can hyper-mineralize enamel

The Oral Microbiome & Anatomy (24:04)

The mouth is an open hole filled with bacteria that is surprisingly resilient when the pH and microbiome are balanced
Teeth are layered structures - the outer enamel layer can remineralize to fill in cavities that haven't reached the deeper dentin
Gums form a critical seal between the oral cavity and the bloodstream/body

Things to Minimize or Avoid (46:06)

Alcohol, smoking/vaping, and drugs disrupt oral pH and microbiome
Prescription stimulant medications can reduce saliva and increase mouth breathing and acidity
Minimize processed foods, sugars, and acidic drinks and rinse afterwards
Antiseptic mouthwash can destroy beneficial oral bacteria - opt for gentler salt rinses instead

Daily Habits for Optimal Oral Health (56:09)

Brush gently twice a day (especially before bed) with a soft toothbrush and floss daily
Leave time during the day without eating/drinking to allow saliva to remineralize teeth
Rinse your mouth with water after consuming sugary, acidic, or processed foods/drinks
"If you're going to brush and floss just once per 24 hours, and that is not what they recommend, by the way, but if you were going to do it just once, the critical time, the most essential time to brush and floss and clean the mouth and get the milieu of the mouth correct for tooth care and mouth overall, oral health is at night before you go to sleep" -Andrew Huberman (1:02:11)
Consider xylitol gum/mints and hydroxyapatite toothpaste as additional aids

The Dentist's Role (1:50:17)

Dentists remove tartar buildup and catch issues early, but oral health depends on daily habits
Twice yearly checkups are advised to monitor oral health, more frequently for some due to genetics or periodontal disease risk
Fillings, sealants, etc. have improved in safety but metal/mercury fillings should be handled cautiously

Conclusion

Oral health is not just about white teeth and fresh breath - it directly impacts heart, gut, and brain health. While professional dental care is important, the key is consistent daily hygiene practices anyone can implement. By understanding the science of the oral environment and following simple protocols, we can prevent cavities, gum disease, and other issues while promoting full-body health and vitality.