Steps to Improve Oral pH
For oral health, it's important to alkalize your mouth as much as possible. You can achieve this with simple changes, such as enjoying xylitol after eating and drinking, and with bigger changes, such as improving dietary and lifestyle choices.
Enjoy Xylitol
Enjoy xylitol mints or gum after meals, snacks, and drinks to neutralize acidity. Immediately after chewing xylitol mints or gum, the mouth pH will improve. Use the pH Testing Papers to see the results for yourself!
Xylitol creates a hygroscopic effect in the mouth, meaning it pulls liquid to itself. When you put xylitol in your mouth, it stimulates the salivary glands. Neutral or alkaline saliva dilutes acidic liquid in the mouth and around the teeth, controlling acidity and offering tooth protection.
Mouth Resting
Dental issues are worse when people eat and drink without taking breaks. It is important to take periodic breaks from eating or drinking (including water) throughout the day, enjoy 1-2 grams of xylitol mints or gum, and wait at least 30 minutes – preferably 60-90 minutes – before resuming drinking or eating. Repeat throughout the day at least 3 times, aiming for 6-10 grams of xylitol each day. Dr. Ellie refers to these periodic breaks from drinking or eating as “mouth resting” because it allows time for the xylitol to stimulate mineral-rich saliva to neutralize acidity—in addition to its other benefits of loosening plaque-forming bacteria from the surface of the tooth and promoting healthy bacteria to multiply.
Lifestyle and Dietary Changes
The effects of stress, hormonal changes, pregnancy, illness, sleep deprivation, and poor nutrition contribute to saliva's acidity. You can improve saliva pH by making lifestyle adjustments, improving gastrointestinal health, and eating alkalizing foods. All foods and drinks alter mouth pH, ranging from the strong acidity of citrus fruits and wines (pH 2.2 or lower) to the alkalinity of chicken soup and salty nuts (pH 8.5 or higher). As we digest foods, their by-products and nutrients are absorbed into our bodies. Not all foods provide beneficial nutrients; some create acidic by-products. Most experts agree that we need at least 80% of our daily foods to be the types that help us maintain a neutral or alkaline body pH. For specific dietary suggestions to improve oral health, you can register for Dr. Ellie's Oral Health Bootcamp.
Continuing learning about the importance of mouth resting here: Mouth Resting