Your oral health is closely linked to your whole body health affecting things like your heart, digestion, inflammation, risk of chronic diseases, and more. In this episode, Dr. Wendy Bazilian takes a deep dive into the mouth as the gateway to our health, starting with the essential practice of daily flossing. Today on 1,000 Waking Minutes, you’ll learn how small daily habits, like flossing, and drinking water, or even eating cheese (yes - you heard that right!), can have a significant impact on your whole-body health. Whether you love your dentist or dread the visits, this episode will inspire you to rethink your oral care.

FROM THE EPISODE:

“Gum disease contributes to chronic inflammation, which we know is linked to everything from heart disease to diabetes, to arthritis, and potentially certain types of cancer. Flossing helps remove the bacteria….that can cause inflammation.”

WE DISCUSS:

(2:19) Musings and childhood memories related to dental care 

(5:17) Why we’re talking about flossing and oral health

(6:40) A story about a friend’s health scare linked to gum disease

(9:22) The ROI: How flossing impacts heart disease, diabetes, inflammation, and digestion

(15:15) A mindful minute to reflect on gratitude for small habits

(18:25) How foods like apples, celery, strawberries, and cheese support oral health

(20:59) Debunking myths: Is bubbly water bad for your teeth? Should I brush after every meal?

(23:05) How to make flossing a part of your daily routine with habit stacking

(28:47) A question to ponder and reflect on

(29:26) Closing remarks and gratitude to my team and you!

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Visit my website: wendybazilian.com

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Thank you for tuning in to 1,000 Waking Minutes and being part of this journey–together. A huge thank you to our amazing collaborators, A huge thank you to our amazing collaborators including our production and marketing teams and Gabriela Escalante in particular. To the ultra-talented Beza for my theme music, my lifelong friend and artist Pearl Preis Photography and Design, to Danielle Ballantyne, Jen Nguyen, Joanna Powell, and of course, my family and everyone working tirelessly behind the scenes.

Health Disclaimer: The information shared in this podcast is for educational purposes only and should not be considered individual medical or health advice. Always consult with your trusted healthcare provider before making any changes to your diet, exercise, or medical treatment.

Your mouth is a window

into your health, and oral

health is far more important

than most of us think.

We experience 1,000 waking

minutes on average every day.

How are you spending yours?

I'm Dr. Wendy Bazilian, and

you're listening to 1,000

Waking Minutes.

I can't wait to connect

with you here with practical

ways to eat well, move

daily, and be healthy, to

optimize every waking minute you

live for a happier, healthier

life.

Thank you for sharing some

of your waking minutes with

me today.

Let's get started.

I'm saying yes to better

days, yes.

I'm on my way, yes.

It's gonna be okay, yeah.

Hello, and welcome back to

1,000 Waking Minutes, where

we talk about how small,

everyday choices can have a

big impact on your overall

health.

I'm your host, Dr. Wendy

Bazilian, and today we're diving

into something that may seem

ordinary, but it's anything but,

and it's about oral health,

yes, your mouth.

And specifically, flossing, and why

your mouth is more important

than you think.

Spoiler alert, it's not just

about your big, bright, beautiful

smile, though that can enhance

your overall well-being as

well, and it's a great

bonus.

Today it's about your whole

health, from heart disease risk

to inflammation, your digestion, and

yes, it all starts in

the mouth.

Now you might be thinking,

"Wendy, flossing, really?"

And yes, really.

I promise it's more fascinating

than it sounds, and by

the end of this episode,

you might just find yourself

reaching for that floss with

a little more enthusiasm.

And if not enthusiasm, maybe

a little less dread.

Either way, it's a win

-win.

I've got some great research

to share, some tips, and

even, yes, a few personal

stories to go along with

it.

I've sort of always had

a thing for teeth, and

more recently, it started up

again.

thinking more about it

when my daughter started losing

her baby teeth.

It brought back lots of

memories of my own childhood

and my long journey with

braces.

I had braces starting in

fifth grade for two and

a half years, and I

had a brief respite, then

I had them on again

for four years.

It was a lot, and

to this day, as a

result of that long time

and long commitment, I still

wear my high school retainers

to this day.

No shame here.

I literally have them, and

each time that I transition

to a new dentist, they

sort of look at it

as if we're looking into

the vaults of history by

looking at the retainers that

I have maintained and continued

to wear since high school.

When I was a kid,

we had those red staining

fluoride tablets in school.

Do you remember these?

I don't think they have

them anymore.

In fact, I just checked

in recently with the school

system, and it doesn't seem

like that that's a thing

anymore.

Maybe the dyes in them

were problematic, but here I

stand today.

I've survived.

But those tablets, I remember

we would chew on them,

and they would sort of

show us where we weren't

brushing well enough, and it

was like the world's most

embarrassing dental report card.

But hey, it worked, worked

for a time, and it

showed us what was what.

Funnily enough, my husband, Jason,

and I actually had the

same orthodontist growing up as

well.

We lived in different towns.

We didn't even know each

other.

We went through braces, never

having met.

Met later.

But the Seidman brothers were

our orthodontists, and we learned

that years later, smiling at

each other probably, I've sort

of romanticized that scene.

So small world there.

And then, oh, the Tooth

Fairy.

Oh, that wonderful Tooth Fairy.

She brought me, my Tooth

Fairy brought me real silver

dollars, and it was so

special.

I remember, and I still

have a couple silver dollars

from 1922. They were actually

silver.

I remember the excitement of

finding those under my pillow,

the letters I would write

to the Tooth Fairy, the

joy of the curly lettering

that she would write back

to me, and that passage

of time.

So fast forward to current

era, and I just have

to tell you that I

love my dentist.

Dr. Zimmerman is her name.

I know a lot of

people don't share the same

affection with going to the

dentist.

I sort of wonder at

dentists' tolerance for this, because

I know that they know

that they are often feared,

even dreaded.

But today, we're going to

take a look at a

few aspects of oral care

and how it relates to

our total health and why

a few of our waking

minutes should be renewed and

rededicated to something like flossing.

It's so much more than

just something to avoid the

guilt when you go to

the dentist next time, and

I hope to convince you

about that.

So let's talk about why

oral health isn't just about

your teeth.

Your mouth is a gateway

to your overall total health.

It's where everything begins.

It's where the food comes

in that we eat, the

drinks that we take in,

even the air that we

breathe.

And it's the start of

what's considered a regional immune

system, our entire mouth and

our gut.

Think about this and the

impact that all starts at

your mouth.

Oral health doesn't just start

and stop in the mouth

either.

It can affect your heart,

your digestion, even diabetes risk.

And there's some associations that

have been made with certain

kinds of cancer as well,

although the mechanisms aren't clearly

known.

So the role of your

health of your mouth impacts

the entire health of your

body.

When we think about heart

disease and diabetes and even

respiratory issues, we may not

immediately think of oral health,

but it can play a

major role.

In fact, a friend of

mine had a serious health

scare not too long ago.

She was in the hospital

actually with a sort of

mysterious blood and heart disorder.

And as the doctors continued

to investigate and couldn't quite

discover the source, they finally

discovered it was linked to

gum disease.

They applied remedies, they took

care of the oral health

issue, and she got better,

thankfully.

But neglecting your gums can

literally be life-threatening, as

I found out with my

friend.

It's not all doom and

gloom though, and hopefully I

can help you prevent some

of these issues.

So your mouth is where

digestion starts.

In one of our episodes,

I talked about regularity, and

we talked about how among

the 27 feet of your

digestive tract, it all starts

in the mouth.

It's the only place where

you have these white, enamel

-hard substances for tearing and

grinding and chewing and chomping.

And then it goes down

and you have to leave

it to your body chemistry

to figure the rest out.

Even if you're eating all

the right foods, you need

to make sure that your

oral health is supporting your

digestion and your overall well

-being.

And the idea of brushing

and then flossing is critically

important.

And most of us brush

regularly.

Some of us floss regularly,

and I'm going to encourage

those of us who don't

floss regularly to do more.

Think of it this way.

You wouldn't paint a fence

and skip the edges between

the pickets, right?

I was trying to think

of the analogies of what

flossing is like, and the

picket fence came to mind.

And, of course, when I

think of picket fences, I

also think in literature about

Tom Sawyer tricking his friends

into painting a fence for

him, where he made it

look like, if you'll recall,

the most fun job in

the world.

I certainly know that Tom

Sawyer, like many classic works,

has certain aspects that are

being reexamined, understandably, and challenged,

especially in relation to race.

But this particular scene, if

you recall, with the picket

fence, if you've read it

or pick up the book

again if you choose to,

it's such a fun moment

of resourcefulness.

And it pops into my

head when we're talking about

flossing because sometimes you have

to make the ordinary just

seem more appealing, and that's

what I'm trying to do

with you today.

So flossing is sort of

like that.

The key part of keeping

the whole system healthy, even

if it's a small part

of our everyday routine.

And every little bit counts

in our 1,000 waking

minutes.

So now we're going to

dive into the ROI, or

the return on investment.

In other words, the benefits

of flossing regularly and keeping

your oral health in good

shape.

Later we're going to go

into some practical tips on

how to get the job

done, but first I want

to convince you about the

why.

The number one benefit, of

course, is to keep your

teeth.

Flossing can help prevent periodontal

disease, diseases that cause the

breakdown of the bone and

tissue that hold your teeth

in place.

Once your gums start to

go, so do your teeth.

And you don't want to

end up with dental implants.

Or if you've had any,

you know you don't want

to have more.

Not only are they expensive,

and I mean very expensive,

but as someone who's been

through years of braces, I

can tell you it's no

fun to have that kind

of work done when you

can avoid it.

The second benefit is a

healthy heart.

Did you know that people

with gum disease have up

to two times the risk

of heart disease?

That may seem like a

strange connection or association, but

several studies have shown the

same.

Reviews, in fact.

This is not a small

number, and in fact, the

research has shown an increase

of at least 20%

up to two times the

risk of heart disease if

you have poor oral health.

One study published in the

Journal of Periodontology found that

chronic inflammation from gum disease

is a key factor at

increasing heart disease risk.

Several mechanisms have been proposed.

It's not known conclusively why

or how, but the American

Heart Association and other agencies

have said that even though

it has NOT shown to

be causal in fact (that

poor oral health causes heart

disease risk to go up),

there is a statistically significant

connection.

That's big news.

Heart disease is our number

one killer, and we know

that poor oral health can

increase inflammation, and we know,

at least by a few

potential mechanisms, that the mouth

may play a role in

increasing that risk.

The third benefit of flossing

and keeping good oral health

is enhancing your digestion and

nutrition.

The mouth is the only

place, as you know, where

we're able to insert food,

chew, and kick off the

entire digestive system. Keeping it

healthy, keeping your mouth healthy,

in other words.

Not only helps digestion, but

it can help how well

your body can process and

break down your food for

your overall health.

Losing your teeth or the

ability to chew properly can

lead to nutritional deficiencies, and

your body then can't process

the food it needs to

get enough nutrition.

In fact, as we age,

oral health is a big

determinant of overall health in

assessing nutritional status, especially in

seniors outside of independent living,

but also independent living.

Another benefit is fighting inflammation.

I mentioned inflammation, but gum

disease contributes to chronic inflammation,

which we know is linked

to everything from heart disease,

as I mentioned, to diabetes,

to arthritis, and potentially certain

types of cancer.

Flossing helps remove the bacteria.

There's lots of bacteria in

the mouth, lots of it,

and it's a moist environment

where bacteria can thrive.

You want the right kind

of bacteria, and you want

to process through the bacteria

that actually, and to move

it out.

The bacteria that can cause

inflammation can grow, and if

you do that, it can

keep the overall mouth and

whole body healthier.

Another benefit is respiratory health.

Harmful bacteria in your mouth

can also move on and

enter into your lungs, potentially

leading to infections like pneumonia.

This is particularly important in

older adults or people with

a weakened immunity.

So it sort of makes sense.

Hopefully, as these are stacking

up, it sort of makes

sense.

We have such an open

door to bacteria in the

outside environment that we really

owe it to ourselves to

take stock and keep it

in good working order.

Preventing diabetes complications is yet

another benefit.

Research published in Diabetes Care

found that gum disease can

make it harder to control

blood sugar levels. So that

could create a dangerous cycle

for people with diabetes.

It could be the inflammatory

process.

There's other things going on

in the mouth, but gum

disease can make it harder

to control blood sugar levels,

and therefore, individuals who have

uncontrolled diabetes or trying to

manage diabetes can really struggle.

And finally, no guilt at

the dentist's office, and I

do not want to underplay

how important this is.

Your dentist can tell if

you don't floss, and on

the flip side, they can

tell if you floss as

well.

Why don't you go for

those bonus points?

Regular flossing will not only

make your checkups less cringeworthy,

less painful, but it will

also make your dentist proud.

and I think that that's

a win, especially for me

who loves my dentist.

I like to make her

proud.

So now we're going to

take a mindful minute together

as we do in each

episode.

This is our opportunity to

take stock of one of

our 1,000 waking minutes

today.

It's time to give us

a little space to breathe

and to reflect.

And as we breathe, of

course, we're breathing in and

back out of our oral

cavity, including our nose and

our mouth.

So today, let's take this

time to pause and reflect

on little things that make

a big difference like flossing.

Wherever you are, I invite

you to check your posture,

be relaxed, but in good

posture for breathing, maybe roll

your shoulders back, sit up

straight, and if you're in

a safe space to do

so, you might close your

eyes, not if you're driving,

of course, and we'll be

taking a deep breath in

just to prepare.

Take a deep breath in

and out through your mouth.

If you're driving or walking,

you can still join in

by bringing a little more

awareness to your breath and

your posture.

This mindful minute is going

to be about gratitude.

We're going to find appreciation

for the small things like

flossing and other small habits

you might not think much

about, but make an additive

and a pretty big difference

over time to your health.

As we spend this minute

together, think about one small

habit you're grateful for in

your day-to-day life.

It doesn't have to be

flossing, just one small thing

that you're grateful for in

your everyday life.

Now, let's begin.

Take a deep breath, and

with each breath, think about

something small you're thankful for.

And smile.

It's part of your mouth!

Just relax into this moment.

Note the interior of your

mouth.

Maybe you're salivating a little.

Your mouth may be warm.

You know, it's the first stop of

receiving nourishment, and we need

to take care of it

and be grateful for that.

Notice how you feel in

your whole body as you

reflect on your small moment

of gratitude.

One more deep breath in,

and there we go.

It's amazing how just one

small pause, one minute of

reflection, can have such a

big impact on how we

feel and how we approach

the rest of our day.

Thank you for sharing that

mindful minute with me.

Now, let's get back to

our conversation about oral health.

So, we've talked about why

flossing matters and why your

oral health overall matters, the

ROIs.

And we're going to segue

into practical tips in a

moment, but let's dive into

another way to support our

oral health, and this is

through the foods we eat.

Did you know that certain

foods can sort of act

like Mother Nature's floss?

For example, apples and celery

have fibrous textures that can

help naturally clean your teeth

as you chew.

It's like a little mini

scrub down for your teeth

after a meal.

Literally, nature's floss.

And here's another one of

my favorite tips that usually

gets a few good nods

because of what I'm about

to say.

But enjoy cheese after your

meal.

Sort of like the French.

That's the cheese course!

You heard that right.

Research shows that cheese can

help protect your teeth from

acid erosion.

So, hard cheeses in particular

can help stimulate saliva.

It's called a sialagogue.

It stimulates saliva, which can

help wash away some of

the accumulated carbohydrates, sugars, and

other things in the meal.

It also can help restore

minerals because of the nutrients

in cheese.

If that's not enough, it

also has a more alkaline

pH, which can help bring

balance to the acidic environment

that's created in the mouth

after you eat.

So, that's kind of a

triple win for cheese.

You might be surprised to

have learned.

Other great foods, because those

of you who know me

know how much I love

nutrition and foods that do

things for us while tasting

delicious.

Strawberries.

Strawberries are packed with vitamin

C, which is critically important

for gum health.

And some have said that

there's some active ingredients in

strawberries that may help even

whiten our teeth.

I'm not 100% sure

about that.

I have seen a little

bit on that, but I

would stick to it primarily

for that vitamin C for

gum health and other great

reasons that we love strawberries.

Leafy greens like spinach and

kale can provide some plant

calcium, which can help with

our bone health.

And after all, our teeth

are a type of bone,

enamel bone.

Both of these, strawberries and

our leafy greens, are great

for gum health and keeping

those pearly whites strong.

So now, what about drinks?

I often get questions about

what to drink, how it

impacts your teeth, is flat or

bubbly, okay?

A little bit of myth

busting here and hopefully providing

a little bit of support

for what can work.

Number one, drinking a little

water after your meal can

actually help wash away some

of the particles that have

been in your mouth and

help rebalance the pH in

your mouth a little bit

quicker.

When you eat any kind

of food, your mouth becomes

acidic for a period of

time and then it comes

back to neutral.

Doing a sort of a

water wash or a few

sips of water after and

swish around is actually a

really good practice.

Flat versus bubbly.

Bubbly water can be slightly

more acidic.

And if you drank a

lot of it, like all

day long and only bubbly

water, then perhaps it could

increase the acidity a little

bit in your mouth.

If we're talking about sodas

that're sugar sweetened, that's a

whole different subject and that

actually can cause or at

least increase the risk of

dental caries and cavities.

But it's not the bubbles,

it's more the sugar that's

doing that.

You can, and most dentists

in the American Dental Association

have said that bubbly water

is fine in moderation.

So I want to myth

bust on that one.

And then finally, people will

sometimes say, well, should I

brush after a meal?

And I would encourage you,

if you want to brush

after a meal, just don't

do it right away.

When we eat food, our

mouth becomes acidic, like I

mentioned before.

Our teeth become a little

bit more porous.

They're like a living tissue,

actually, and they become a

little more porous,

my dentist has shared with

me.

And you can actually cause

a little bit of erosion

by scrubbing them too soon.

So if you want to

brush after a meal, just

wait a minimum of 15,

or more like 30 minutes, until

your mouth sort of recovers

after the meal, gets back

to its normal pH.

And then if you choose

to brush or floss, then

that's a good time to

do it.

So remember, we want to

eat well.

We want to drink and

rinse with water.

And we want to keep

our mouth healthy from the

inside out with some of

our nutrition.

So let's get practical.

How can we make flossing

part of our daily routine

if it isn't already there?

Or how can we make

it more regular?

So I hope you're sold

on the importance of flossing.

And let's talk about how

we can make it an

active part of our 1,000

waking minutes.

Fitting in the small habits

can have these big payoffs

that I always like to

talk about.

So here are some tips.

One is habit stacking.

I don't know if you've

heard that phrasing.

But I also call it

like 'aligning your behaviors'.

Pair flossing with something you're

already doing.

So think about something you're

already doing every day.

You know, if it's appropriate,

you know, while you're brewing

your coffee, maybe go into

the bathroom and floss in

the morning.

Or when you're waiting for

your skincare routine, like if

you have something that you

have to wait or you're

putting on a mask in

the evening, floss while you're

in the waiting period.

What other times?

You know, sometimes I pair

a little bit of evening

or morning exercise with it.

So if you're stretching or

if you want to do

some heel lifts for your

calves or some glute squeezes

or practice a balance exercise,

you could do that potentially

while you floss standing at

the counter.

It can be a win

-win by habit stacking or

pairing or aligning your behaviors

together so that you make

them associated.

It's not just remembering, but

you very concretely associate one

behavior with another.

It may be a fitness

goal or something else that

you're already doing.

Two birds, one stone.

That's the thinking there.

Nutrition again.

I mean, why not bring

it up again?

Cheese.

If you like cheese, and

I hope you do, that's

a tasty one.

After your meal, especially a

meal that might be more

on the acidic side, a

little more full of flavor,

the hard cheeses again, is

one way to nibble, to

put an end, like a

period or an exclamation point

on the meal.

Maybe you pass on the

dessert at that time, and

it can help neutralize the

acid in your mouth.

Like I said, help restore

the enamel a little bit

and help re-neutralize the pH

in your mouth.

Try Mother Nature's dental floss.

You know, apples and celery

that I mentioned before.

If you don't like stringy

floss, you know, think of

Mother Nature.

Use the things that, you

know, I always say Mother

Nature had a plan.

Use things like a crunchy

apple with the peel.

We've all gotten a piece

of peel stuck between our

teeth before.

You know that that can

actually work.

Celery and apples are sialagogues.

They stimulate saliva so they

can help move things through.

They help while we're chewing

sort of scrubbing the teeth

a little bit, and they

can be really helpful.

Plus they're full of fiber

and water for good nutrition

and all the other reasons.

So when you're choosing a

snack, you can think about

how it could do double

duty for your teeth as

well.

I don't know if this

one will connect with you,

but make flossing like a

treat.

You might upgrade your tools.

If you grew up sort

of dreading the floss around

your fingers and trying to

get your hands inside your

mouth, there are a lot

of different types of floss

out there these days.

There are sort of minty

flavored ones.

There's some coconut oil infused

kinds.

There are some with tea

tree oil.

There are little tools that

are single use that you

just sort of stick between

your teeth and pop, pop

and pull and go so

you can scrape your teeth

that way.

And there are beautiful gadget

oriented ones, the water flossers,

the vibrating flossers and others.

So those cost a little

bit more, but if they

encourage you to do it

more, then I say invest.

So take advantage and you

might just have to check,

If you've been doing the

same thing for so long,

you don't even know what's

out there.

You might have to survey

what the options are and

experiment a little to find

your fit.

And then don't forget water.

Water, water everywhere.

It really is nature's mouthwash.

It's the easiest, most natural

way to care for your

mouth.

Water can swish through.

It can clean and cleanse.

It hydrates our body.

It moves bacteria through and

out.

It can rinse away the

food particles.

It can do so many

good things for us.

And when it comes to

your waking minutes, a quick

swig of water takes only

a few seconds.

You'll even have time to

spare, and makes a world

of difference.

And finally, I'll just mention,

you know, set yourself up

for success.

Keep your floss readily available.

Keep it in places that

you're less apt to forget.

Maybe you like a clean

countertop, but if you're going

to remember it better for

keeping it out, do it.

Pull out a piece of

floss in advance.

Hang it over your toothbrush

if you need to to

remind you later.

Make it happen.

Just practice some of these

reminder tools that I very

often will share.

A little note right in

the middle of the mirror

where your eyes meet would

be another good tip if

you're really trying to get

into a regular routine with

flossing again.

And that rounds out the

tips to get you flossing

more for better health.

I'm going to pose a

reflective question for today for

you to think about within

your 1,000 waking minutes.

What's one small oral health

habit you could add to

your daily routine that would

have a big impact on

your overall health?

Again, what's one small oral

health habit you could add

to your daily routine that

would have a big impact

on your overall health?

If you're already doing some

of these, pat yourself on

the back.

I'm sure that you are.

And keep in mind, whether

it's flossing or adding a

floss-friendly food like celery

or apples to your day,

whatever it is, start small

and build up to the

habit.

In looking at our oral

health and the fact that

our mouth is a gateway

to our overall health, I'm

going to give you one

more tip and it's as

easy as 1, 2, 2,

2, 3.

What does that mean?

Almost as easy as 1,

2, 3.

1:

Floss at least one time

each day.

2, 2, 2:

Brush your teeth twice a

day for at least two

minutes and see your dentist

twice a year.

2, 2, 2.

And 3:

Of course, enjoy at least

three meals and maybe some

snacks a day to support

your nutrition and overall health

that starts in the mouth.

Thank you for spending some

of your waking minutes with

me today.

I hope this episode has

inspired you to see flossing

and your oral health in

a whole new light.

If you enjoyed this episode,

I'm always grateful for you

to leave a comment or

share with a friend that

you care about.

Let's keep spreading the word

together about the small changes

that can lead to big

health benefits over time.

Until next time, be well. (31:18 - 31:37) Thank you for tuning in to 1,000 Waking Minutes, a huge thank you to our amazing collaborators, including our production and marketing teams and Gabriela Escalante in particular. To the ultra talented Beza for my theme music, my lifelong friend and artist Pearl Preis Photography and Design, to Danielle Ballantyne, Jen Nguyen,

Joanna Powell and of

course my family and everyone

working tirelessly behind the scenes

and to you, our valued

listeners, I so appreciate your

support.

If you enjoyed today's episode,

please consider leaving a comment,

writing a review, and giving

1,000 Waking Minutes, that's us,

a 5-star rating.

And please hit subscribe on

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Please follow and stay connected

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Your support helps us grow

and bring you more great

content.

Until next time, find some

simple opportunities to optimize those

1,000 Waking Minutes each day. (32:26-32:41) I'm saying yes to better days. Yes, I'm on my way. Yes, it's gonna be okay, yeah. I'm saying yes to better days. Yes, I'm on my way.

Yes It's gonna be okay, yeah!