My Oral Care Routine (That Stopped My Cavities)

Many years ago, I shared my experience remineralizing my teeth. Since then, I’ve received hundreds of questions about my oral care routine. Although I’m not actively working to heal any cavities now, I still follow this routine to keep my teeth healthy.

If you’re new to the idea of remineralization, this article goes in-depth on the specifics of whether you can remineralize teeth (you can!). This interview with a dentist about the body’s ability to remineralize teeth may be helpful too.

Good oral hygiene helps prevent tooth decay and other issues like bad breath, gingivitis, and even oral cancer. Dental health also has a direct impact on the overall health and wellness of the rest of our bodies. It can cause fertility issues, pregnancy complications, heart disease, and more. It’s crucial to take care of our mouths!

In addition to focusing on good dental care, I support a healthy mouth through diet and lifestyle. This podcast guest shares how oral health goes beyond brushing and flossing. Using natural oral care products (as opposed to conventional ones) is also important for healthy teeth and dental hygiene.

My Daily Oral Hygiene Routine

This is the daily oral care routine I follow to help keep my mouth healthy. It helped remineralize my teeth years ago. Now, I use it to help avoid new cavities. Taking care of your teeth is an important part of remineralizing your teeth and avoiding decay. 

Morning

• Oil-Pulling – As soon as I wake up, I oil-pull with coconut oil and a few drops of Wellnesse Balanced Mouth Blend. I swish for 15-20 minutes, spit in the trash can, and rinse well with warm water. Don’t swallow this oil to keep any oral bacteria out of your body. This has really helped eliminate plaque and tartar buildup for me.
• Mouth Rinse – If I don’t have time to oil-pull, I mix a few drops of the Mouth Blend with some water and use it as a mouth rinse. It’s a great alternative to conventional mouthwash.
• Brush – After that, I brush with homemade remineralizing paste or tooth powder. I also use my Wellnesse Bamboo Toothbrush with firm bristles. Dentists often recommend daily brushing with a soft-bristled brush, but I find the firmer bristles clean teeth surfaces better. No time to make your own toothpaste at home? Try Wellnesse Whitening Toothpaste with hydroxyapatite, the mineral that makes up our tooth enamel. It’s fluoride-free and is the formula I created after years of making my own.
• Supplements – I take this vitamin K2-7, which helps direct calcium to bones and teeth. And I also take a magnesium supplement, which is used for over 600 functions in the body. It’s so vital for health!
• Probiotics – In the morning, I take a probiotic to support a healthy gut and overall health. I also take a Wellnesse Oral Microbiome Probiotic. It helps balance the good and bad bacteria in the mouth.

Daytime

• Hydrate – Our mouths need an alkaline pH to remain healthy. Drinking water helps produce more saliva and keeps the pH more alkaline. A 2013 study found those with a higher pH had worse gingivitis than those with a more alkaline pH. I drink 1/2 my body weight in filtered water.
• Vitamin D – This is one of the most important vitamins for teeth health. And getting it from the sun is the best way to increase your vitamin D. Aside from going out at sunrise and sunset for 10-15 minutes, I aim to get 20-30 minutes of mid-day sun exposure too.

Evening

• Floss – I use Wellnesse Peppermint Silk Floss to make sure I get out all the food particles and remove plaque. This helps prevent periodontal issues like gingivitis.
• Brush – After flossing, I brush again. If I want to whiten my teeth, I brush a few times a week with activated charcoal, which works wonders! You can also use Wellnesse Charcoal Toothpaste. I’ll often use the Bass brushing technique. 
• Tongue Scraping – This is a popular Ayurvedic practice. You literally scrape your tongue to remove bacteria! I do this once a day to remove any buildup on my tongue and create a healthy mouth. Our Wellnesse Tongue Scraper is made from antimicrobial and long-lasting copper.
• Bedtime – My bedtime is 10-10:30 pm to allow maximum restorative sleep and optimal hormone production. I spray myself with magnesium spray to improve sleep. Having trouble sleeping? Check out these helpful hacks for falling asleep.

Oral Health Diet

I strive to eat a healthy mix of proteins, fats, and vegetables each day. Believe it or not, diet is a key component in remineralizing teeth.

Getting enough fat-soluble vitamins (A, D, E, and K) and minerals is important, so I focus on healthy fats and vegetables. Since collagen is the building block of our bodies, it’s important to get enough protein. I aim for one ounce of protein per pound of body weight (or ideal weight). I like to use protein and collagen powders.

Limiting phytic acid is also important. Phytic acid is found in grains, seeds, nuts, and legumes. If you eat these things, soak and dehydrate them to lower the amount of phytic acid.

Sample Diet

Here’s what I aimed to eat each day to get the amount of vitamins, minerals, fat, and protein I needed to support good oral health. Since having my genes tested I’ve found I have the FTO genes and feel better with less saturated fat (though I still think it’s healthy!). The amount needed depends on the person but healthy fats and animal proteins are still important : 

• 3-4 eggs with vegetables and meat or a collagen-based protein shake.  Sometimes I’ll also have healthy coffee with a boost of good fats for breakfast
• Healthy proteins like grass-fed beef, pasture-raised chicken, or wild-caught salmon at every meal for all meals
• 2 cups total of homemade bone broth for lunch and dinner (No time to make bone broth at home? This is my favorite store-bought organic, grass-fed broth.)
• 4-6 cups of vegetables, usually in soups or with meats. I’m sure to include lots of leafy greens and brightly colored vegetables
• 2-4 tablespoons of coconut oil
• 2+ tablespoons grass-fed butter
• Coconut-based snacks like coconut cream
• Other healthy fats like avocados, tallow for cooking, olive oil on salads

The Difference of Natural Oral Care Products

Conventional oral care products are loaded with harmful chemicals like fluoride, BPA, sodium lauryl sulfate, and phthalates. I also only use natural products on my teeth and gums. This made a big difference for me personally. After switching to natural oral care products, I realized that something in conventional ones was causing the gum irritation I’d had since I’d had braces as a teenager.

If you want to try the DIY route, I’ve created so many great recipes over the years. In addition to the ones listed above, here’s a recipe for natural toothpaste and a squeezable recipe. And here’s a recipe for DIY herbal mouthwash.

If you want to purchase something, check out my review of the most popular natural oral care brands. Wellnesse is the company I created after years of making my own recipes for my family. We offer everything from toothpaste to toothbrushes and dental floss to tongue scrapers.

Importance of an Oral Care Routine

A good oral care routine is so important to the health of your mouth and your whole body. Building good oral care habits helps you avoid things like tooth decay, plaque buildup, and gum disease. And you’ll promote good health throughout your body.

Good dental care includes oral hygiene, natural products, and diet and lifestyle changes. This, along with regular dental check-ups by a holistic dental professional, gives you the best support in maintaining your clean mouth.

What’s your oral care routine? Have you tried to remineralize your teeth? Did it work?