Maintaining the Oral Microbiome for Optimal Health

The mouth is home to billions of microbes. Every millimeter of saliva contains about 100 million bacteria, with more than 700 species. Some bacteria play a role in oral health, while others can cause tooth and gum disease.

Periodontal (gum) disease, such as periodontitis, can cause tooth loss and contribute to several other health problems, such as cardiovascular disease, stroke, and bacterial pneumonia.

Read more: Healthy Teeth, A Sign of Overall Well-Being

In pregnant women, periodontitis has been linked with the risk of premature birth and low birth weight. Therefore, maintaining the balance of the oral microbiome is critical.

Let's get to know the oral microbiome

The oral microbiome is a collection of microorganisms in the oral cavity, such as bacteria, fungi, and other microbes. Some of them aid in the digestion of food, reduce inflammation, and protect against harmful pathogens. A balanced microbiome can prevent the growth of bacteria that cause tooth decay and gum disease.

Studies have also shown that a healthy oral microbiome is linked with heart, lung, and even mental wellness. An imbalance in the microbiome can increase the risk of gum disease, bad breath, and other health problems. Therefore, it is critical to preserve and maintain its balance.

How to keep a balanced microbiome

1. Healthy diet

A proper diet helps support good bacteria and limit the growth of harmful bacteria in the mouth. Here are some foods that support a balanced microbiome:

• Fibrous fruits and vegetables (apples, celery, carrots) stimulate saliva production, which helps balance bacteria.
• Probiotic foods (yogurt, kefir, and miso) introduce good bacteria that support the oral microbiome ecosystem.
• Prebiotics (bananas, garlic, and onions) help the good bacteria so they can thrive.
• Avoid sugary and acidic foods, as they can feed the harmful bacteria that cause plaque and tooth decay.
• Limit processed foods, especially those with preservatives, as they can hinder the health of the oral microbiome.

2. Use an alcohol-free mouthwash

Alcohol-free mouthwash helps maintain the balance of bacteria without over-killing the good bacteria. It’s also crucial to stay hydrated, as saliva helps regulate your mouth's pH and balances your microbiome.

Chewing sugar-free gum with xylitol can boost saliva production and reduce cavity-causing bacteria. Avoid smoking and excessive alcohol consumption, as these can dry out your mouth and create an environment that supports the growth of harmful bacteria.

3. Use natural toothpaste

Choose oral hygiene products that help maintain the balance of the microbiome, such as natural toothpaste without harsh chemicals. Flossing also helps to remove food debris that can become a place for harmful bacteria to grow.

4. Breathe through your nose

Breathing through your nose stimulates saliva production, which helps to remineralize teeth and maintain a healthy oral pH (range 6-7). This habit also helps to keep harmful bacteria from sticking to your teeth and gums.

Maintaining a balanced oral microbiome is important for dental and overall health.

We can create a healthy and disease-free oral environment by following a healthy diet, using the right oral hygiene products, and implementing healthy habits such as breathing through our nose. A healthy smile starts with a balanced microbiome!

For a dental and oral health check, visit the GWS Medika Blok M or Permata Hijau Medical Center. Both clinics provide general practitioners and dental specialists, as well as dental panoramic X-rays.