Oral Health

Your Ultimate Morning Mouth Care Guide

Redesign Your Oral Microbiome Routines

By sticking to a daily care regimen in the AM, you can help your gums, teeth, and beneficial mouth bacteria flourish. Here’s how: 


  • Eat breakfast, ideally a meal with a low or moderate amount of carbohydrates, like a vegetable omelet or plain (unsweetened) yogurt topped with nuts and fresh berries. If you instead go for a very high-carb main (like doughnuts or cinnamon buns), its sugars will turn into acids in your mouth and lead to the buildup of cavities and tooth decay.


  • Drink water, which will help rinse food particles and bacteria off your teeth. If you’re a coffee or tea drinker, try to avoid sweeteners (which could contribute to tooth decay). Also don’t make acidic fruit juices, like OJ, a mainstay, since they can wear down tooth enamel. If you do drink acidic juice, swish some water afterwards. Then wait at least an hour before brushing, to help protect your tooth enamel.


  • Consider oil pulling, which is believed to kill harmful bacteria and improve the breath. To try it, swish a tablespoon of coconut oil around your mouth for 15-20 minutes, then spit the oil out into the trash.


  • Brush all surfaces of teeth for two minutes—don’t forget backs and sides of teeth. Use a soft-bristled brush (harder bristles can be hard on gums) plus toothpaste. Position your brush at a 45-degree angle towards your gums and use gentle circular motions. Be sure to use a brush with soft to medium bristles so you don’t damage your gums with brushing. If you are thinking about replacing your manual brush with a sonic toothbrush, go for it! A sonic toothbrush gives you brushing advantages over a manual version.


  • Brush your tongue with the same toothbrush or with a tongue-scraper. This extra step can freshen your breath plus remove bacteria.


  • Examine the inside of your mouth. Check for chipped, cracked, loose, or discolored teeth. Look for cuts, growths, or swelling on your gums, tongue, cheek, insides of your lips, and floor and roof of your mouth. Also assess whether you have any pain or bite changes. If you notice issues, make an appointment with your dentist.



  • Set out water for the day, to remind you to drink often.