Mouth Breathing, Airway, Sleep, Oral Health, Nose Breathing, Microbiome, Nitric Oxide Susan Morrison Mouth Breathing, Airway, Sleep, Oral Health, Nose Breathing, Microbiome, Nitric Oxide Susan Morrison

CW Vol 2 Ed. 34 - Your Oral Microbiome: Why Killing All Germs Makes You Sick

Your mouth is home to a community of bacteria — some harmful, but many essential to keeping your teeth, gums, heart, and brain healthy. Dr. Mark Burhenne and Patrick McKeown stress that protecting this community, known as the oral microbiome, is critical for your overall wellbeing.

Why the Oral Microbiome Matters

When it’s balanced, the oral microbiome:

  • Keeps cavity- and gum-disease-causing bacteria in check.

  • Helps control inflammation that can affect your heart, blood vessels, and brain.

  • Supports nitric oxide (NO) production, which helps regulate blood pressure and immune defense. (We’ll take a deep dive into nitric oxide next week!)

  • Works closely with the gut microbiome — what happens in your mouth influences your whole body.

“The answer is 100 percent yes. If the patient, if it's a child or an adult, is mouth breathing, that is the number one cause of an oral dysbiosis.” —Dr. Mark Burhenne, Ask the Dentist

Common Habits That Harm Your Microbiome

Using alcohol-based or antibacterial mouthwash daily.

  • Brushing with foaming toothpaste containing harsh surfactants and emulsifiers.

  • Overusing “whitening” products that disrupt the protective biofilm.

  • Mouth breathing, which dries out the mouth and lowers pH.

How to Protect and Feed Your Oral Microbiome

Choose microbiome-friendly toothpaste – Look for non-foaming, non-antibacterial formulas.

  • Skip harsh mouthwash – Swish salt water, baking soda, or xylitol water rinses instead.

  • Scrape your tongue daily – Tongue scraping reorganizes oral biofilm, removes sulfur-producing bacteria linked to bad breath, and enhances nitrate-to-nitric-oxide conversion.

  • Stay hydrated and breathe through your nose – Saliva is your mouth’s natural defense.

  • Eat for your bacteria:

    • Greens that fuel nitric oxide: Arugula, romaine, butter lettuce, bok choy, fennel, and fresh herbs like cilantro are excellent sources of nitrates that your oral bacteria convert into nitric oxide — supporting circulation, blood pressure, and immune defense.

    • Fiber for balance: Apples, pears, cauliflower, mushrooms, flaxseed, and chia seeds help feed beneficial bacteria in both the mouth and gut.

    • Pair smartly: Combining vegetables with calcium-rich foods (like cheese, yogurt, or sardines with bones) helps your body use minerals more efficiently and supports strong teeth.

Chew your greens: The act of chewing activates the nitrate-to-nitric oxide pathway and boosts saliva flow — your mouth’s natural defense.

Quick Tip: Upgrade Your Oral Care in 3 Steps

Swap your toothpaste – Find one without SLS, triclosan, or peroxide. Ingredients like hydroxyapatite or xylitol strengthen enamel and protect the microbiome.

  • Replace daily mouthwash – Instead of antibacterial rinses, use plain water, a mild saline rinse, or chew sugar-free xylitol gum to stimulate saliva.

  • Add tongue scraping – Just 10 seconds morning and night reduces odor-causing bacteria and supports nitric oxide production.

Learn More

Find Dr. Berhenne’s toothpaste recommendations: here.

Listen to the insightful conversation between Patrick McKeown and Dr. Mark Berhenne here.

Or watch on YouTube here.

Follow Dr. Mark Berhenne on IG @askthedentist or click here.

View this newsletter here.

8/20/2025

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Good Sleep, Consistency, Resiliency, Routine Susan Morrison Good Sleep, Consistency, Resiliency, Routine Susan Morrison

CW Vol 2 Ed. 25 - Looking for Good Sleep? Consistency Creates Resiliency!

Just like any solid structure needs a strong foundation, your health depends on the quality of your rest. Sleep isn’t a luxury—it’s essential maintenance for your brain, body, and mood. But with today’s stress, screen time, and long work hours, good sleep can feel like a challenge. That’s where sleep hygiene comes in. On a recent episode of Dr. Mark Hyman’s podcast with Dr. Andy Galpin, we learn routine reinforces resilience.

“It’s not the act - it’s the pattern.”

Both Dr. Hyman and Dr. Andy Galpin emphasize that consistency, not complexity, defines a strong evening routine. It’s the pattern you follow every night—not just what you do—that signals to your body: Hey, it’s sleep time.

Why Routine is Powerful

  • Pattern > Perfection: Your brain learns context—dim lights, warm drink, slow breath = it’s bedtime.

  • Autonomic Reset: Regular routines shift you from “alert” to “repair” mode by lowering stress and heart rate variability (HRV) strain.

  • Data-Driven Tuning: Galpin encourages tracking your sleep metrics and HRV so you can fine-tune your pre-bed steps for maximum impact.

Your goal isn’t a perfect night—it’s a more adaptable, resilient system. With repeatable, data-informed habits, you're training your body to bounce back faster, no matter the shift, stress, or surprise tomorrow brings.

Sample Routine Toolbox

  • Light control — dim lights 1–2 hrs before bed (no screens or overhead lights), use salt lamps and low wattage bulbs.

  • Breathing reset — 3–5 minutes of box breathing or cyclic sighing.

  • Warm recovery — Epsom-lavender soak or warm shower.

  • Hydrating support — small glass of water or magnesium drink or supplements.

  • Mind unload — jot down lingering thoughts in a journal.

  • Gentle movement — 2–3 min of light stretching.

  • Cool sleep — dark, quiet room at ~60–67°F.

Build Your Pattern

  • Choose 3-4 Elements: Pick simple tasks, no pressure to do them all.

  • Repeat Nightly: Same order and timing, even on off-days.

  • Track Results: Note your sleep quality and next-day energy.

  • Tweak Weekly: Fine-tune timing or switch out tasks based on how you feel.

Working Nights? Consider These Adjustments

  • Use overhead light or a light therapy box early in your shift to wake up your system.

  • Eat your biggest meal at the start of your shift, not the end.

  • Keep snacks protein-heavy, low in sugar—think beef sticks, nuts, or hard-boiled eggs.

  • Wear sunglasses during your post-shift commute.

  • Anchor your routine by waking/sleeping at the same time every day, even on off days

  • Don’t rely on coffee, alcohol or energy drinks to shift your rhythm—they mask fatigue but don’t fix it.

  • Use blackout curtains or eye mask and a white noise machine when sleeping during the day.🌙 Wind Down with Intention

  • Keep screens off for 1 hour before bed

  • Try nasal breathing or light stretching

  • Use a calming sleep environment (cool, dark, quiet)

Quick Wins Checklist

  • “Wind‑Down Alarm”: Set a nightly reminder!

  • Gear Up Before Bed: Lay out what you need - Epsom salt, towel, notebook, magnesium. No scrambling.

  • Take a Breather: Try a short breathing drill—slow inhale, slower exhale—right as you hit the lights.

  • Sleeping at the same time every day, even on off days

  • Track What Matters: Use a sleep app or jot it down: Did you fall asleep faster? Wake up feeling better? Make adjustments as necessary.

View this Newsletter and a links to the podcast here!

Or, listen to Dr. Hyman’s and Dr. Galpin’s Conversation by clicking here!

6/18/2025

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