A morning oral care routine is essential for a fresh start to the day, but did you know that one common habit could be leaving the most harmful bacteria in your mouth? Dr. Kami Hoss, a leading dentist and author of If Your Mouth Could Talk: An In-Depth Guide to Oral Health and Its Impact on Your Entire Life, warns that millions of people unknowingly harm their oral microbiome with aggressive cleaning practices, including the use of antiseptic mouthwash.
The Hidden Dangers of Over-Sterilizing Your Mouth
Despite advancements in dental science, oral health hasn’t improved significantly over the last 30 years. According to the World Health Organization (WHO), dental caries (tooth decay) remains the most common noncommunicable disease globally. In the U.S., about 50% of adults have some form of gum disease, increasing to 70% in those over 65, per the Centers for Disease Control and Prevention (CDC).
Dr. Hoss explains that many people either neglect oral hygiene or overdo it by using harsh chemical products that disrupt the natural balance of beneficial and harmful bacteria in the mouth. He warns:
"When you use antiseptic mouthwash that kills 99% of germs, you’re also wiping out the good bacteria that protect your oral health."
This allows the most resilient, harmful bacteria to recolonize without competition, leading to a cascade of health issues.
Why Oral Health Matters Beyond Your Mouth
Oral health is deeply connected to overall well-being. Research has linked periodontal disease to serious conditions such as diabetes, cardiovascular disease, and even Alzheimer’s. A 2024 study published in The Journal of the American Dental Association also found that poor oral health and infrequent dental visits were associated with increased mortality risk.
The Right Way to Care for Your Mouth
To maintain a healthy oral microbiome and strong teeth, Dr. Hoss recommends the following science-backed routine:
Morning Routine (Before Breakfast)
- Start with an alkaline mouthwash to restore pH balance and loosen overnight plaque.
- Floss using traditional string floss for optimal plaque removal.
- Clean your tongue with a scraper or brush to reduce bad-breath-causing bacteria.
- Brush gently with a soft-bristled toothbrush and a microbiome-friendly toothpaste.
Evening Routine (Before Bed)
- Repeat the steps above, but reverse the order so that the last step is rinsing with an alkaline mouthwash to protect the microbiome overnight.
Throughout the Day
- Use a mouth spray or chew gum containing xylitol to neutralize acidity and promote healthy saliva production.
The Bottom Line: Rethink Your Oral Hygiene Approach
Brushing, flossing, and using the right oral care products consistently can significantly impact your overall health. Instead of killing all bacteria, focus on balancing your oral microbiome. “Your mouth is like a garden—don’t destroy all the good bacteria trying to get rid of the bad,” Dr. Hoss emphasizes.
By making these small yet impactful changes, you can safeguard your oral health and, in turn, improve your long-term well-being.