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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