Oral Health 101

tips & best practices

Most of what I learned in school was about protecting teeth from the outside with the basics - limit sugar and carbohydrate snacking, and practice good hygiene with flossing and fluoride toothpaste.  Like most western medicine schooling, the focus is mostly on how to diagnose and treat, and not as much on the preventative side and getting to root cause.

I do have this document with some of my personal favorite home care practices and products, but I want you to know the best way to have a healthy mouth is focusing on building strong teeth and gums from the inside out.  What we can’t forget is the fact that our teeth and tissues are living organs with a blood and lymph system and so a HUGE component to the health of our oral cavity is largely absorbing the right nutrients to strengthen them from the inside OUT.  Our mouth can be cavity and disease resistant if we are providing our bodies with the right minerals and nutrients and a balanced microbiome to defend it from outside threats.

Hand in hand with oral health, comes SLEEP health. Because your mouth is part of your airway, oral health doesn’t stop at brushing and flossing — it’s deeply connected to how you breathe and sleep. Restorative, nasal-breathing sleep reduces inflammation, supports a balanced microbiome, and protects the teeth and gums from stress hormones and grinding. If sleep hasn’t been feeling restorative lately, you can explore my Sleep Toolbox for tools that support airway health and deeper, easier sleep, as well as red flags for sleep disordered breathing that can lead to cardiovasular and mental health issues.

Nutrition

  • Vitamin D plays a role in the ability of the body to absorb calcium, bone density, reducing harmful bacteria in the mouth, boosting the immune system, and reducing Inflammation. The best natural source of this is the sun, so aim to get 10-20 min of sunlight a day (without sunscreen).  Some whole food sources are fatty fish (like salmon), egg yolks, beef liver, and cheese.  I personally use a daily Vitamin D3 + K2 supplement for myself and my tiny humans (fav kids supps and the D3+K2 supplement I use)

  • Vitamin A supports saliva production, maintains mucous membranes (creating a barrier against bacteria and infection), enamel formation, supports bone growth and repair, boosts immune function, and promotes healing.  Great whole food sources are either animal based (preformed Vitamin A) or plant sources (which have to be converted into Vitamin A by the body - fat can help with absorption of these so pair with something like olive oil or avocado.  Great animal sources are liver (especially beef or chicken liver) – one of the richest sources, cod liver oil, egg yolks, butter, whole milk and dairy products, cheese (especially cheddar).  Plant sources would be carrots, sweet potatoes, pumpkin, butternut squash, dark leafy greens (e.g., kale, spinach, collards), red bell peppers, mangoes, cantaloupe, and apricots

  • Vitamin K2 is SO crucial for dental and systemic health as it keeps calcium to make sure its deposited into the bones and teeth, rather than soft tissues (ex calcified arteries).  It also enhances tooth remineralization and supports face and jaw development.  *if you take warfarin, consult with a physician about your Vitamin K intake as it can interfere with warfarin activity in the body.  Natural food sources for this are natto (fermented soybeans), hard and soft cheeses, grass fed animal sources like egg yolks, butter, liver chicken thigh and leg, and ground beef.

  • You need to eat fats in order to be able to absorb the very important fat soluble vitamins.  Aim for a full range of fats with at least half being saturated.  These include saturated (meats, tallow, lard, butter, cheese), monosaturated (olive oil, almonds, avocados), polyunsaturated (fish, walnuts, flaxseed), and cholesterol (liver, fish, eggs, butter)

  • Vitamin C supports gum integrity, strengthens blood vessels, boosts immune function, and aids in the repair of oral tissues. A deficiency can lead to swollen or bleeding gums, increased risk of gum disease, poor wound healing, and even tooth loss in severe cases. This vitamin plays a key role in collagen production, which is vital for maintaining healthy connective tissue in the gums. Focus on whole food sources rich in vitamin C, such as bell peppers, kiwi, strawberries, oranges, grapefruit, broccoli, Brussels sprouts, and leafy greens like kale and spinach.

Minerals

  • You really want to be getting this through whole food sources but the key with calcium, you NEED to be getting sufficient Vitamin D, K2, and Magnesium to ensure that your calcium is actually going to the right places (your teeth and bones) instead of the wrong ones (arteries).  If you’re taking calcium supplementation without the above cofactors, you’re increasing your chances of arterial calcification. 

    Some great sources of calcium are Dairy: Yogurt, cheese, milk

    Leafy greens: Kale, collard greens, bok choy, Sardines, Tofu (if calcium-set)

  • Magnesium works closely with Vitamin D and calcium to make sure calcium is getting used effectively and preventing calcium buildup where it shouldn’t be.  It also plays a role in saliva production, is anti-inflammatory, and promotes bone and enamel health.  Common signs of magnesium deficiency that show up in the mouth are dry or cracked lips, burning sensation on the tongue, canker sores, white spots on the tongue, swollen inflamed gums, difficulty swallowing, bad breath, or taste buds feeling off. Other signs are muscle cramps, poor sleep, fatigue, and constipation. Magnesium deficiency is very common, and you can consult with your doctor before supplementing, but here is what we use to supplement at home.

    Some food sources for magnesium are Seeds & Nuts, Leafy Greens, Whole Grains & Legumes, Avocados, Dark chocolate, Tofu, Bananas.  TIP: calcium and magnesium may compete for absorption so try to keep these separate.

    While magnesium is most commonly obtained through diet and supplementation, an often-overlooked method of absorption is through the skin. This can be a convenient and effective way to help maintain optimal magnesium levels—especially for individuals who have difficulty tolerating oral supplements or who may have compromised digestive absorption.

    The skin, our body’s largest organ, is capable of absorbing certain minerals directly into the bloodstream. Magnesium chloride, typically found in topical sprays, lotions, and bath salts (like magnesium flakes or Epsom salt), is one of the most bioavailable forms for transdermal use. When applied to the skin, magnesium bypasses the digestive system entirely, which may be beneficial for people with gastrointestinal issues or those seeking localized muscle relief

  • Zinc supports transport of Vitamin A and other fat soluble vitamins across the intestinal wall.  It also helps protect against infections, reduce plaque, promotes tissue healing, and supports strong teeth and gums.  Deficiency is linked to aphthous ulcers (canker sores), taste disturbances, and delayed healing.  Animal-Based (highly bioavailable) sources include oysters, beef (especially chuck roast), lamb, chicken (dark meat), egg yolks.  Plant-Based (lower absorption, but still good) sources pumpkin seeds, chickpeas, lentils, cashews. Same TIP as with magnesium, avoid high calcium with zinc as they may compete with each other.

    A really important thing to keep in mind is that even if you’re consuming enough minerals, you may be deficient due to high stress, poor gut absorption, certain medications, poor sleep, heavy toxin exposure etc.  Getting your minerals tested can be a really insightful way to find out where you are and get to root cause to get them balanced.  Some common signs of mineral deficiencies are tooth sensitivity, bleeding gums, ulcers, cravings, waking up tired, anxiety/irritability.  If you need a good resource to get these tested and evaluated, feel free to shoot me a message.  

Trace Minerals

Filtered water is great for removing harmful contaminants, but it also strips out essential trace minerals our bodies need. Replenishing these minerals is crucial for cellular function, hydration, and overall vitality. From an oral health perspective, minerals like magnesium, calcium, and silica help maintain a healthy pH, support strong enamel, and encourage saliva production—which is your mouth’s natural defense against decay and bad bacteria. Without these trace minerals, both our cells and our smiles can suffer.

Some of my favorite ways to add back in trace minerals here.

Keep the microbiome balanced and diverse.

The oral microbiome and the gut microbiome are linked - what happens in the mouth also happens in the gut.  The gut gets all the attention, but the oral microbiome influences health or disease in many other systems in the body.  There is significant literature linking oral microbiome with heart disease, diabetes and joint disease.  This means keeping the good and neutral guys outnumbering the bad guys.  When this balance is thrown off, we have what is called dysbiosis, which can be caused by antibiotics, disease, acidity, or major dietary changes.

Ways to stay balanced:

  • Consuming foods high in probiotics: Yogurts (look for live and active cultures and LOW added sugar), kefir, sauerkraut, kimchi, kombucha, miso, tempeh, pickles, natto, raw cheese, apple cider vinegar, fermented veggies

  • Foods high in prebiotics: Garlic, onions, leeks, asparagus, bananas, chicory root, apples, jerusalem artichokes, barley, oats, flaxseeds, seaweed, cocoa

  • I recommend also taking a supplement both for GUT pre and probiotics as well as an ORAL specific pre and probiotic to help support this

  • Using balancing home care products (which I have linked in my oral health routine document).  Avoid big name mouthrinse like Listerine and PFAS containing floss like Glide.  Fluoride is also antibacterial, and affects BOTH harmful AND beneficial bacteria in the mouth, which is one of the many reasons I opt for different remineralizing options.

Nasal Breathing

Mouth breathing dries out the mouth, reducing saliva, which is crucial for maintaining a healthy oral microbiome. Without enough saliva, harmful bacteria thrive, pH drops, and beneficial bacteria diminish—leading to bad breath, cavities, and gum disease. If you aren’t talking, eating, or doing heavy exercise, practice nasal breathing with lips sealed, tongue resting on the palate, and teeth not touching.  LIPS TOGETHER TEETH APART is your new mantra.  At night, I utilize mouth tape and a nasal dilator (also linked in my oral health routine above) to help facilitate nasal breathing.  Many people may need to incorporate some nasal hygiene to keep the nasal passages open (saline/xylitol nasal sprays or rinses, nasal irrigation with a neti pot, etc)

  • I can’t emphasize this more, nasal breathing in our kids is EVERYTHING.  The tongue is the architect of the face and jaws and proper tongue posture will determine their entire future of their airway and breathing, as well as their oral health.  A child SNORING is a child who has ain airway issue and I beg you to get to a myofunctional therapist or airway dentist to get evaluated.  Some other signs that your child may need myofunctional therapy or possibly early (as young as age 3-4) appliance therapy…

    • Grinding their teeth

    • Open mouth breathing (day or night)

    • Frequent nightmares

    • Bedwetting

    • Chronic stuffy nose/allergies

    • Picky eating

    • Anxiety/behavior issues

    • Delayed speech

    • Struggles with attention/focus

    • Digestive issues like reflux, stomach aches, constipation

    • Little to No spacing between their baby teeth

    • A high or vaulted palate


    Things we can do EARLY to help promote good tongue posture:

    • Get evaluated for tongue tie by someone who is QUALIFIED to do so.  These are your IBCLC certified lactation therapists with tongue tie training, speech-language pathologists (SLPs), myofunctional therapists, airway focused dentists, and some ENTs and pediatricians with the right training.  Please don’t assume since the staff at the hospital didn’t suspect a tongue tie, that you are in the clear.  It is not a matter of simply looking at the anatomy, and the people who are qualified to diagnose this have spent hours on hours of continuing education to be able to do so.

    • Breastfeed for as long as you can.  We all know breastmilk is liquid gold but what doesn’t get emphasized enough is the impact exclusive breastfeeding can have on baby’s oral and facial development.  When a baby breastfeeds, they engage over 30 muscles in the face, jaw, and tongue in a coordinated effort that promotes proper growth and alignment of oral structures. This natural process helps guide the development of the palate, strengthens the jaw, encourages nasal breathing, and supports optimal tongue function. These are all foundational for future milestones like proper chewing, speech, and even sleep and airway health. In contrast, early reliance on bottles or pacifiers—especially if not used mindfully—can contribute to dysfunctional oral habits, narrow palates, or other developmental concerns. Breastfeeding isn’t just about nutrition or bonding—it’s nature’s way of shaping the mouth and airway, giving your child a head start in lifelong oral health.  So yes, nourish with that liquid gold—but know you’re also building the foundation for breathing, speaking, sleeping, and thriving.

    • Baby led weaning.  Letting babies self-feed solids from around 6 months does more than build independence—it actively supports jaw strength, facial development, and airway health.  Chewing whole foods engages the muscles of the jaw, tongue, and cheeks—stimulating proper growth of the face, widening the palate, and encouraging nasal breathing. These are foundational for future tooth alignment, speech, and sleep health.  Purees can still be included, but over-reliance may delay muscle development and contribute to poor oral habits. Use them intentionally—but let solids do the heavy lifting when it comes to shaping your baby’s growing face.

    • Limit Pacifier and Bottle Use Over Time.  Prolonged use can affect tongue posture, palate shape, and jaw development. Aim to wean pacifier by 12–18 months.

    • Skip the sippy cup: Sippy cups mimic the same sucking pattern as a bottle, keeping the tongue low in the mouth and preventing the natural development of a proper swallowing pattern.  Instead, introduce open cups or straw cups around 6 months to support tongue elevation and oral motor development.

    • Encourage Tongue Exploration and Movement. Play games that involve tongue movement (sticking it out, side to side, clicking).  Great for toddlers as a fun way to build awareness and strength.

    • Tummy Time and Proper Body Posture. Core strength and head/neck alignment support good oral posture. I’d encourage you to find a good pedatric chiropracter as well.  Proper posture encourages nasal breathing and correct tongue position.

    • Monitor Oral Rest Posture.  Tongue should rest on the roof of the mouth, lips closed, breathing through the nose. Gently prompt closed lips during sleep or rest if habitually open.

    • Watch for Signs of Mouth Dysfunction.  Drooling past infancy, speech delays, noisy breathing, open-mouth posture—all may suggest deeper issues worth evaluating early.

    If your dentist isn’t asking about your child’s sleep habits or discussing nasal breathing, it may be time to find one who does. Similarly, if you’ve been prescribed a night guard for grinding without any conversation about your sleep quality, oxygen levels, or airway health, that’s a red flag.

    Teeth grinding isn’t just about stress. In many cases, it’s the body’s response to sleep-disordered breathing—a deeper issue that deserves proper screening. Using a guard without addressing the root cause can actually worsen your airway restriction during sleep, potentially increasing your risk for serious conditions like stroke, heart disease, or metabolic dysfunction.

    As a dental professional, I care deeply about protecting your teeth—but not at the cost of your overall health.

    This isn’t about blaming your dentist. Airway and sleep health are not part of the standard dental curriculum—but they should be. My hope is that we continue to raise awareness and shift the future of dentistry toward a more integrative, airway-focused model. Because your mouth is not separate from your body—and your sleep is not separate from your smile.

Habits to Lower the Risk of Cavities & Gum Disease

1. Brush Twice Daily—with intention! Use a soft-bristled brush and a balancing and remineralizing toothpaste. I always emphasize that nightly brushing should be done in front of a mirror (not while walking around thinking about the next day or watching TV) to make sure you’re hitting every area of your mouth and with good form.  An electric toothbrush is superior to manual IMO but PLEASE don’t use it the same way you would a manual.  Go sloooowwww, let the vibrations of the brush do the work it was designed to do.  

2. Floss Daily and Tongue Scrape - Removes plaque and food particles where brushing can’t reach. Flossing isn’t just about protecting your teeth and gums—it’s vital for your whole-body health.  When plaque and bacteria build up between teeth, they can trigger inflammation that not only leads to gum disease but also contributes to systemic inflammation. Research shows a strong connection between poor oral hygiene and serious conditions like diabetes, heart disease, and even Alzheimer’s disease. By flossing daily, you help reduce harmful bacteria, lower inflammation, and support overall health beyond your mouth. Floss before brushing 😀 Tongue scraping: Removes bacteria and debris – especially from the back of the tongue where brushing often misses, improves breath , enhances taste (clears buildup so taste buds function better), supports oral microbiome, and boosts overall hygiene. It’s a simple 10-second habit that can make a big impact on your oral and whole-body health!

3. Minimize Snacking/grazing or SIPPING.  Frequent eating and sipping—especially carbs—feeds oral bacteria and lowers pH, increasing cavity risk. It’s not just sugar—frequent snacking on foods like crackers, pretzels, and granola bars also feeds mouth bacteria that produce acid (which create holes in your teeth!). It takes 30-60 minutes for your mouth to return to a healthy pH.  Constant grazing keeps your mouth acidic, giving saliva less chance to neutralize acid and repair teeth. Limiting snacks and spacing meals helps maintain a healthy oral environment and reduces cavity risk.

4. Balance the oral microbiome.  Avoid antimicrobial mouth rinses like Listerine that damage beneficial bacteria and toothpastes with additives like artificial sweeteners, emulsifiers, surfactants, etc (examples: Sodium Lauryl Sulfate, Saccharin, Aspartame, Sucralose, FD&C Blue 1, Red 40, Triclosan, Polyethylene beads, Carrageenan, Polysorbates)

5. Consider adjuncts to help fight cavities and gum disease like oral specific probiotics, xylitol mints/gum after snacks and meals, mouth taping and a nasal dilator during sleep (I recommend mouth tape for anyone who feels confident about breathing through their nose - maybe upping the nasal hygiene game to do so and daytime practice to feel good about doing it at night.)

6. Don’t skip professional cleanings.  I don’t care how good you are at home, you cannot clean like the hygienist.  You may undergo life changes, hormonal fluctuations, changes in medication, changes in gut health, etc and your oral health will also shift under different circumstances.  We need to be able to monitor with x-rays (yes! This is needed for diagnostics we do not have superman x-ray vision no matter how amazing your dentist may be) and the radiation from these is extremely low.  Catching gum or bone problems or an uptick in cavities EARLY is best to manage and avoid extra dentistry.

7. Avoid ultra processed foods.  If it comes in a bag or a box, scrutinize the ingredient list and aim to resort to those with fewer ingredients (that you can actually pronounce) and don’t have a lot of added sugars or seed oils.   

If you’ve ever felt like oral health advice was fragmented, confusing, or incomplete —

this is the clarity you’ve been looking for…

The course I wish every parent had

The Mouth-to-Body Blueprint was created for parents and individuals who want clarity, confidence, and a more connected understanding of oral health — from fertility through midlife and beyond.

Inside, we move step-by-step through the foundations most people were never taught:

MODULE 1: The Mouth-to-Body Wake Up Call
A new perspective on oral health — seeing the mouth as the beginning of digestion, a home to a dynamic microbiome, and a place where the body often whispers before it shouts. This module explores the two-way relationship between oral and systemic health, helping you recognize patterns, connections, and early signals with greater clarity.

MODULE 2: Airway First: The Foundation of Sleep and Health
What healthy breathing really looks like, why mouth breathing matters more than most realize, the red flags we often miss, and a calm plan if concerns arise.

MODULE 3: Oral Care, Done Right
Less fear. More clarity. Practical habits that actually prevent disease — from saliva support to age-appropriate hygiene and thoughtful product selection.

MODULE 4: Nutrition, Minerals, Gut Health & the Oral Microbiome
How teeth are nourished from within, the role of minerals and remineralization, blood sugar balance, gut health, and cultivating a resilient oral microbiome.

MODULE 5: Before, During, and After Baby
Oral health through fertility, pregnancy, and postpartum — including safe dental care decisions and the changes no one prepares mothers for.

MODULE 6: Raising Kids with Healthy Mouths, Faces & Airways
Feeding, function, early habits, and development — plus what’s normal, what deserves attention, and how to support growing airways with confidence.

MODULE 7: Navigating Dental Care With Confidence
Understanding diagnoses and treatment plans, asking better questions, recognizing when less is more, and knowing when to seek a second opinion.

MODULE 8: Hormones & Oral Health Across Midlife
The connection between hormones, gum and bone health, airway changes, dry mouth, sensitivity, and long-term resilience during perimenopause and menopause.

MODULE 9: After-Hours Dental Emergencies
Calm, clear guidance for urgent situations — including pain management, swelling, trauma, and making thoughtful decisions under pressure.

This course is designed to feel supportive, not overwhelming — helping you connect the dots, reduce fear, and make decisions from a place of understanding.

At its heart, this course was created to expand access.

Not everyone lives near a holistic or airway-focused provider.
Not everyone feels confident navigating treatment decisions.
And not every family has the ability to pursue every ideal option right away.

My goal is to help you understand your mouth and your health well enough to ask better questions, recognize patterns earlier, and make thoughtful decisions — wherever you are, and with the resources available to you.

Inside the Blueprint, you’ll also be invited into a private online community where we continue the conversation. A space for shared learning, thoughtful questions, and ongoing support as you apply what you’re learning in real life.

While this space can’t replace individualized medical or dental care, my hope is that it helps you feel less alone, more informed, and more empowered as you navigate your family’s health journey.

What Makes This Different

This isn’t a quick checklist or a narrow course on cavity prevention.

Most oral health resources focus on one piece — brushing technique, product swaps, or dietary rules.
But oral health is shaped by breathing, development, nutrition, hormones, sleep, microbiome balance, and life stage transitions.

The Blueprint brings those pieces together in one cohesive, compassionate framework.

Instead of isolated tips, you’ll gain:

  • A lifespan perspective — from fertility to midlife and beyond

  • A deeper look at nutrition, gut health, and mineral balance as foundational drivers of oral resilience

  • Airway and developmental insight rarely included in traditional dental education

  • Practical habits grounded in biology, not fear

  • Context for treatment decisions so you can navigate care with more confidence

  • A calm, structured roadmap that replaces overwhelm with clarity

    This depth is intentional.

While many courses in this space offer a narrower focus, the Blueprint was designed to be comprehensive — reflecting the interconnected reality of oral and systemic health.

And with that comes a different kind of value:
Not just information, but integration, perspective, and long-term empowerment.

Get the Mouth to Body Blueprint

Founding member access and limited pricing is now open. You’ll begin receiving course content starting April 17