Episode 10: Oral Microbiome: The gateway to whole body health with Debbie Cotton

12 Nov

Healthily | 11/12/20

I am very excited about this one. As you may know I have a tendency to get a little animated about the subject of microbiomes, so this conversation with the lovely Debbie Cotton (who shares my passion) is one I’ve been very much looking forward to sharing with you.

The fact is that the microbes in our mouth have amazing links with the health of the rest our body, extending to both physical and emotional wellbeing. In this episode we check off a number of areas for consideration when it comes to dental health, as well as discussing what our saliva and tonsils have to do with it too. As always there are lots of useful, practical take-away tips in order for you to get the best out of your oral microbiome.

Please do share with anyone who you think would benefit from listening, and as always, I’d be grateful for your 5 star ratings and written reviews if you find the podcast helpful.

TAKEAWAYs

✔️ The Mouth as an Ecosystem

Your oral microbiome is a complex community of bacteria, fungi, and other microbes that affect systemic health.
Imbalances in the oral microbiome can contribute to inflammation, heart disease, diabetes, dementia, and even pregnancy complications.
The health of the oral microbiome is closely connected to other microbiomes (gut, vaginal, nasal) and overall immune function.

✔️ Testing and Monitoring

Oral microbiome testing (like those offered by InVivo Healthcare UK) can provide insight into microbial balance and help guide interventions.
Key reasons to test include gum disease, dental caries, systemic health risks (heart disease, diabetes), pregnancy outcomes, and chronic inflammation.

✔️ Practical Strategies to Support Oral Microbes

Oral Hygiene: Regular brushing, flossing, and dentist visits (ideally every six months) to maintain a healthy biofilm around teeth.
Nutrition:
- Eat polyphenol-rich, fiber-rich foods (berries, vegetables, whole grains) to feed beneficial bacteria.
- Limit simple sugars and dried fruits, which can encourage pathogenic growth.
- Ensure adequate fat-soluble vitamins (A, D, K) and zinc for oral health.
Meal Timing: Allow 3–4 hours between meals to let saliva rebalance oral pH and microbial activity.
Mouth Breathing vs. Nasal Breathing: Mouth breathing can dry out the mouth, disrupt microbial balance, and worsen oral health.

✔️ Infants and the Oral Microbiome

Breast milk supports microbial colonization through prebiotics (human milk oligosaccharides).
Probiotics in formula milk can partially support microbiome development if breastfeeding is not possible.

✔️ Mouth Microbiome & Digestive Health

Saliva and oral microbes play a role in digestive processes.
Dysbiosis in the mouth can affect the gut, contributing to conditions like SIBO or yeast overgrowth.

✔️ Products & Interventions

Polyphenol-based mouthwashes and oral probiotics (e.g., powders from InVivo) can help restore microbial balance without overusing antimicrobials.
Avoid overuse of antibacterial mouthwashes and antibiotics, which can disrupt the oral microbiome.