Can cavities be reversed or filled in naturally?

Yes, teeth have the ability to remineralize, meaning new minerals can be added to the enamel, and cavities that have not gone too deep into the Dentin layer can be repaired naturally. This process is highly dependent on the pH and mineral content of your saliva.

What causes cavities, and how can they be prevented?

Cavities are primarily caused by bacteria, mainly Streptococcus mutans (Strep mutans), which feed on sugars and produce acid that demineralizes tooth enamel. Prevention involves reducing Strep mutans, limiting sugar intake, and maintaining an alkaline mouth pH to promote remineralization.

What is the debate around fluoride regarding oral health and overall health?

Fluoride is known to create hyper-strong bonds in teeth, enhancing resistance to decay. However, there's a polarized debate due to concerns about excessive fluoride's potential negative effects on thyroid and brain health, especially in children and adults.

What common habits are detrimental to oral health?

Alcohol, stimulants (like Adderall, Vyvanse, Wellbutrin, Modafinil, and excessive coffee/tea), smoking, vaping, dipping tobacco, excessive sugar intake, and frequent consumption of acidic foods/drinks are all harmful. They disrupt the oral microbiome, increase acidity, and reduce saliva production.

Why is mouth breathing bad for oral health?

Mouth breathing causes the mouth to dry out, which shifts the oral environment from a remineralization state to a demineralization state. This increased dryness and acidity make teeth more vulnerable to decay and negatively impact overall oral health.

When is the most critical time to brush and floss your teeth?

Given that saliva production dramatically reduces at night, the most essential time to brush and floss is before going to sleep. This ensures minimal food particles are present for bacteria to feed on, preventing acid production and demineralization during the night.

What type of toothbrush is recommended for optimal oral health?

A soft toothbrush is universally recommended. Vigorous brushing with medium or hard bristles can disrupt the interface between teeth and gums, making gum pockets more likely to form and not effectively cleaning the biofilm.

How can Xylitol improve oral health?

Xylitol is a sugar alcohol that Strep mutans bacteria consume but cannot metabolize into acid. It also inhibits the growth and kills Strep mutans, and reduces gum inflammation, making it a powerful tool in preventing cavities and improving oral health.

Are alcohol-based mouthwashes beneficial or harmful?

Most alcohol-based and strong antiseptic mouthwashes are considered detrimental to oral health. They deplete the mucosal lining, disrupt healthy oral microbiome components, and reduce nitric oxide production, which is crucial for cardiovascular and overall health.

What are zero-cost or low-cost alternatives for toothpaste and mouthwash?

Baking soda mixed with water can serve as an effective, low-abrasive toothpaste. A high-salt water solution (swished and spit out, followed by plain water rinse) can be used as a zero-cost mouth rinse to promote healthy mouth bacteria and pH.

How does sleep and gut health relate to oral health and canker sores?

Adequate sleep (6-8 hours) supports a healthy gut and oral microbiome. A healthy gut microbiome, often supported by consuming low-sugar fermented foods and pre/probiotic fiber, has a clear link to the oral microbiome, which in turn can prevent and accelerate the healing of canker sores.

Should one scrape or brush their tongue?

Both scraping and lightly brushing the tongue can remove unhealthy bacteria. Dentists suggest lightly brushing the tongue with a separate, soft toothbrush, as steel scrapers can sometimes cause damage if not used correctly.

Are old metal fillings with mercury dangerous, and should they be removed?

Dentists generally recommend leaving existing metal fillings that may contain mercury undisturbed, as mercury is not bioactive in that mode. Disrupting them through aggressive chewing (e.g., Mastic Gum) could liberate mercury into the bloodstream, which would be harmful. Replacement is only advised if the benefits outweigh risks.

Is going to the dentist twice a year always necessary?

While twice-yearly dental visits are a general recommendation and provide important check-ups for baseline health and cavity detection, their primary purpose isn't to remineralize teeth. Consistent daily oral hygiene practices, including brushing, flossing, and Xylitol use, can significantly reduce the need for extensive procedures, and some people may even get by with fewer professional cleanings if diligent.

Key Moments

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

Andrew Huberman

Science & Technology3 min read121 min video

Feb 12, 2024|947,405 views|23,360|2,576

andrew huberman huberman lab podcast huberman podcast dr. andrew huberman neuroscience huberman lab andrew huberman podcast the huberman lab podcast science podcast oral health dental health microbiome health

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Key Moments

TL;DR

Oral health is crucial for brain and body well-being. Improve it with daily protocols, not just brushing and flossing.

Key Insights

Oral health is a seventh pillar of health, vital for bodily and mental well-being, impacting cardiovascular and brain health.

Teeth can remineralize and repair minor cavities, especially if caught before reaching the dentin layer.

Saliva's chemistry (pH) is key to remineralization; maintaining an alkaline environment is crucial.

Cavities form from bacteria feeding on sugars and producing acid, not from sugar or acidic foods alone.

Nighttime brushing and flossing are paramount due to reduced saliva production overnight.

Avoid alcohol, stimulants, smoking/vaping, excessive sugar, and mouth breathing for better oral health.

ORAL HEALTH AS A SEVENTH PILLAR OF WELL-BEING

Andrew Huberman introduces oral health as the seventh critical pillar of mental, physical, and performance health, alongside sleep, sunlight, nutrition, exercise, stress management, and relationships. He emphasizes that oral health, encompassing the oral microbiome and the entire oral cavity, significantly impacts overall bodily health, including cardiovascular, metabolic, and brain health, and can help offset chronic diseases like dementia. This elevates oral care from a mere cosmetic concern to a fundamental aspect of holistic health.

THE NATURAL REMINERALIZATION CAPABILITY OF TEETH

A remarkable aspect of oral health is the natural ability of teeth to remineralize. The enamel and dentin layers of teeth are in a constant state of demineralization and remineralization, influenced by the mouth's pH. By optimizing oral conditions, particularly maintaining an alkaline pH through healthy saliva, the teeth can actively repair early-stage cavities, especially those confined to the enamel layer, potentially avoiding the need for dental drilling and fillings.

UNDERSTANDING CAVITY FORMATION AND MOUTH CHEMISTRY

Cavities are holes caused by bacteria, primarily Streptococcus mutans, that consume sugars and produce acid. This acid demineralizes tooth enamel. While sugar is the fuel, it's the bacteria's acidic byproduct that erodes teeth. Maintaining an alkaline mouth pH is critical to favor remineralization over demineralization. The key is minimizing the time the mouth spends in an acidic state, achieved by reducing bacterial load and managing dietary intake.

OPTIMIZING ORAL HEALTH: DO'S AND DON'TS

Key practices for optimal oral health include rigorous nighttime brushing and flossing, due to significantly reduced saliva production overnight. Using a soft toothbrush, gentle brushing techniques, and correct flossing methods are vital. Avoiding alcohol, stimulants, smoking, vaping, excessive sugar, and mouth breathing are crucial 'don'ts' that negatively impact oral pH and microbiome balance.

THE POWER OF SALIVA AND DAILY PROTOCOLS FOR REMINERALIZATION

Saliva plays a pivotal role in oral health, aiding in remineralization and maintaining a healthy oral microbiome. Creating windows of opportunity during the day with minimal eating or acidic fluid intake encourages saliva production, supporting remineralization. Practices like using xylitol in gums or mints after meals can inhibit cavity-forming bacteria and boost saliva production, further enhancing the mouth's natural defense and repair mechanisms.

THOUGHTFUL PRODUCT CHOICES FOR ORAL CARE

When choosing oral care products, awareness is key. Many commercial mouthwashes, especially alcohol-based ones, can harm the oral microbiome and reduce nitric oxide production. Opting for non-alcohol, non-antiseptic mouthwashes or using zero-cost alternatives like salt water rinses is recommended. Similarly, toothpastes containing xylitol and hydroxyapatite, rather than fluoride (if concerned about potential side effects), are suggested for promoting remineralization and a healthy oral environment.

THE IMPORTANCE OF NIGHTTIME ORAL HYGIENE AND DENTAL VISITS

The most critical time for brushing and flossing is at night before sleep, due to drastically reduced saliva production. While brushing twice daily is ideal, nighttime hygiene is non-negotiable. Regular dental check-ups, typically twice a year, remain important for professional cleanings, identifying cavities early, and monitoring the effectiveness of daily oral care routines. However, the focus is shifting towards empowering individuals with daily protocols for enhanced oral health.

SUPPLEMENTAL STRATEGIES AND ORAL MICROBIOME SUPPORT

Beyond direct oral care, supporting the gut microbiome can indirectly benefit oral health, potentially aiding in the prevention and healing of canker sores. Consuming fermented foods, adequate prebiotic fiber, and sufficient sleep are crucial for a healthy gut microbiome. Additionally, tongue scraping or brushing is recommended to remove bacteria buildup, promoting overall oral hygiene and freshness.

Mentioned in This Episode

●Supplements

●Software & Apps

●Companies

●Organizations

●Concepts

●People Referenced

Essential Protocols for Optimal Oral Health

Practical takeaways from this episode

Do This

Brush teeth twice daily with a soft toothbrush, using gentle circular motions, for at least 6-8 hours, especially at night before bed.

Floss at least once daily, preferably at night, gliding the floss between teeth and slightly under the gum line in a circular motion.

Consider using a water pick as a gentler alternative to traditional floss.

Brush gums lightly to increase circulation to deeper tooth components, especially if you have sensitive teeth.

Use Xylitol-based gums or mints after meals to inhibit cavity-forming bacteria and reduce inflammation.

Choose toothpastes containing hydroxyapatite and Xylitol, or use baking soda and water as a low-cost alternative.

Rinse your mouth with plain water or a high-salt solution (not swallowed) after meals and acidic drinks.

Maintain periods of non-eating and non-acidic liquid consumption during the day (e.g., intermittent fasting) to promote healthy saliva pH.

Be a nasal breather as much as possible to keep the oral cavity moist, especially during sleep.

Scrape or lightly brush your tongue once or twice daily with a separate toothbrush to remove unhealthy bacteria.

Consume 1-4 servings of low-sugar fermented foods daily and ensure adequate sleep (6-8 hours) to support gut and oral microbiome health.

Ensure sufficient Vitamin D levels for overall tooth health.

Avoid This

Avoid vigorous brushing with medium or hard toothbrushes, which can damage gums and create pockets.

Do not use alcohol-based or strong antiseptic mouthwashes regularly, as they disrupt the oral microbiome and reduce nitric oxide production.

Do not frequently sip acidic beverages (coffee, tea, lemon water) throughout the day; consume them quickly and rinse afterward.

Avoid smoking, vaping, dipping tobacco, and excessive alcohol, as they severely harm oral health and increase acidity.

Limit excessive sugar intake, as it feeds cavity-forming bacteria, and rinse after any carbohydrate-rich meals.

Do not use hydrogen peroxide rinses for canker sores or general oral health; it is too abrasive and can cause ulcers.

Avoid chewing on hard substances like Mastic Gum or hard candies if you have metal fillings, to prevent mercury liberation.

Do not neglect nighttime oral hygiene, as saliva production is reduced during sleep, making teeth more vulnerable to bacterial acid.

Common Questions

The seventh pillar of mental and physical health, in addition to sleep, sunlight, nutrition, exercise, stress management, and relationships, is oral and gut health. This emphasizes the critical link between the oral cavity, its microbiome, and overall bodily health.

Topics

Mindset & Self-Improvement Cavity Prevention Dental Care Health & Longevity Gut-mouth Connection Neuroscience & the Brain Oral Hygiene Gum Health Oral Microbiome Teeth Remineralization Sleep And Oral Health Fluoride Debate Xylitol Benefits

Mentioned in this video

Organizations

Stanford School of Medicine

The institution where Andrew Huberman is a professor of neurobiology and ophthalmology.

Centers for Disease Control and Prevention

Cited as an authority that determines safe levels of fluoride in drinking water.

Mentioned as potentially banning metal fillings in the near future due to concerns.

Companies

Helix Sleep

A mattress and pillow company that uses a quiz to match individuals to the optimal mattress for their sleep requirements.

Matéina

A brand of loose leaf and ready-to-drink yerba mate, praised for its quality and zero-sugar options. Andrew Huberman is a partial owner of the company.

ROKA

A company that produces high-quality eyeglasses and sunglasses, initially developed for sports, known for their lightweight design and 'float fit' technology.

InsideTracker

A personalized nutrition platform that analyzes blood and DNA data to provide actionable health and wellness directives.

Momentous

A company that provides supplements discussed on the Huberman Lab podcast for improving sleep, hormone function, and focus.

Concepts

Nitric Oxide

A substance that promotes vasodilation and is important for small capillary, vein, and arterial health. Its production can be depleted by alcohol-based mouthwashes.

Dentin

A layer beneath the enamel in teeth, important in understanding cavity formation. Once cavities reach this layer, remineralization is typically not possible without drilling.

fluoride

A substance that can replace hydroxyapatite bonds in teeth, making them 'super physiologically strong'. Its presence in drinking water and toothpaste is a subject of polarized debate due to potential health concerns.

Hydrogen peroxide

A substance explicitly warned against for use in oral rinses due to its abrasive nature, which can cause severe ulceration of mouth tissues.

People

Andrew Huberman

Professor of neurobiology and ophthalmology at Stanford School of Medicine and host of the Huberman Lab podcast.

Ellie Phillips

A prominent dentist and public health educator in dental health, known for views on Xylitol and the oral microbiome.

Justin Sonnenberg

An expert guest on the Huberman Lab podcast from Stanford School of Medicine, who has discussed the microbiome.

Mark Burhenne

A retired dentist, also known as 'Ask the Dentist' on Instagram, who advocates for paying attention to sleep's importance for oral health.

Supplements

Yerba mate

A drink discussed for its benefits in regulating blood sugar, high antioxidant content, improved digestion, and potential neuroprotective effects. Huberman consumes a zero-sugar cold brew version.

Hydroxyapatite

The naturally occurring mineral responsible for the majority of strong bonds forming crystals in tooth enamel. It's an ingredient in some non-fluoride toothpastes.

Methamphetamine

A stimulant drug described as severely deleterious and addictive, causing mouth breathing and extreme oral health problems due to increased acidity and mouth dryness.

Xylitol

A low-calorie artificial sugar that Strep mutans bacteria consume without producing acid. It also kills Strep mutans and reduces gum inflammation, making it a potent tool for oral health.

Vitamin D

A vitamin whose sufficient levels can impact tooth health.

Drugs & Medications

Adderall

A prescription stimulant medication mentioned for its potential negative effects on oral health, including increased acidity of saliva and tendencies towards mouth breathing.

Vyvanse

A prescription stimulant medication mentioned for its potential negative effects on oral health, including increased acidity of saliva and tendencies towards mouth breathing.

Wellbutrin

A medication that qualifies as a stimulant, potentially making saliva more acidic and negatively impacting oral health.

Modafinil

A medication that qualifies as a stimulant, potentially making saliva more acidic and negatively impacting oral health.

Software & Apps

Baking Soda

A low-abrasive substance that can be used with water as a toothpaste to scrape off biofilm and whiten teeth, considered safe for enamel.

Products

Mastic Gum

A very thick gum, originally used for strengthening the jaw, that dentists recommend avoiding if one has metal fillings to prevent mercury liberation.

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