CW Vol 2 Ed. 35 - Unlocking Nitric Oxide: The Molecule for Vitality and Healthy Blood Pressure

Nitric oxide may be one of the most important health molecules you’ve never thought about. Discovered as a key signaling molecule in the cardiovascular system — a finding that won the Nobel Prize in Medicine — nitric oxide supports blood vessel health, immunity, and even brain function.

According to Dr. Mark Burhenne and Patrick McKeown, your mouth and nose are both powerful nitric oxide factories, and how you breathe and care for your oral microbiome can make or break your nitric oxide levels.

Why Nitric Oxide Matters

Opens blood vessels – Improves circulation and lowers blood pressure.

• Supports immune defense – Helps your body fight off viruses and bacteria; nitric oxide gas can even deactivate viruses in the lungs and prevent viral shedding.

• Boosts brain function – Improves oxygen delivery to the brain.

• Slows aspects of aging – Healthy nitric oxide production is linked to better energy and cardiovascular health into later life.

“The oral microbiome is our key to longevity and a better life for those last decades in life — and it’s so simple to do.” - Mark Burhenne, Ask the Dentist

How Mouth Taping Fits In

• Not a gimmick – A simple tool to encourage nasal breathing at night.

• As a test: If you can sleep comfortably with your mouth taped, your nasal airway is likely working well.

• As therapy: Keeps the mouth closed, maintains airway moisture, and reduces snoring.

• Important caution: Only tape if you can breathe comfortably through your nose. Use safe, purpose-made mouth tape (never duct tape or improvised substitutes).

• Nexcare is the mouth tape recommended by Dr. Burhenne.

“If you have cavities or gum disease, you should be mouth taping… everyone should be mouth taping — if they can breathe through their nose.” —Dr. Mark Burhenne, Ask the Dentist

How Your Body Makes Nitric Oxide

• Endothelial pathway – The endothelium is the thin layer of cells lining your blood vessels. These cells naturally produce nitric oxide, but this pathway declines sharply with age, especially after 40 and again around 63–64.

• Oral bacterial pathway – Certain bacteria on the tongue’s surface convert nitrates from food into nitric oxide — and this pathway can work for life if you protect it.

How to Boost Your Nitric Oxide Naturally

• Eat nitrate-rich vegetables daily – Arugula, spinach, beetroot, lettuce, radicchio, and endive are top choices.

• Protect your oral microbiome – Avoid harsh mouthwash and toothpaste that kill nitric oxide-producing bacteria.

• Scrape your tongue – Just 10 seconds morning and night keeps “good guy” bacteria organized and active.

• Breathe through your nose – Nasal breathing produces nitric oxide in the sinuses, delivering it directly to your lungs and bloodstream.

• Stay active – Even a brisk walk or light exercise signals your blood vessels to release more nitric oxide.

• Stay hydrated – Saliva carries nitrates to the bacteria that convert them into nitric oxide.

Quick Tip: Build Nitric Oxide-Friendly Meals

Summer and Fall Salad

• Base: Arugula, romaine, or butter lettuce

• Add-ons: Beets, celery, radishes, or citrus slices

• Protein: Lean meat, fish, or plant-based option

• Dress: Olive oil + lemon juice (vitamin C helps nitrate conversion)

Roasted Root Veggie Bowl

• Beets, parsnips, carrots, and turnips roasted with olive oil and garlic

• Add lentils or salmon for protein

• Finish with lemon juice for a vitamin C boost

Beet & Barley Soup

• Beets, celery, onions, and cabbage simmered in broth

• Add pearled barley or beans for warmth and fiber

• A dollop of yogurt (vitamin C + probiotics) on top

Braised Cabbage & Apples

• Red or green cabbage slow-cooked with apples and onions

• Serve with lean pork loin or turkey sausage

Oven-Roasted Arugula & Potato Hash

• Toss potatoes, arugula (yes, it roasts beautifully), and onion in olive oil

• Top with an egg for extra protein

Warm Lentil & Celery Stew

• Lentils, celery, garlic, and carrots with warming spices

• Serve with a side of sourdough or rye bread

Learn More

Read more on a Home Sleep Study: What to Expect & Alternatives by clicking here.

Sign up to receive Dr. Burhenne’s weekly newsletter 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.

8/27/2025

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