Healthy Gums Cut Your Risk of Heart Disease + Dementia: These Tips Help You Smile Brighter

We all want healthy gums and a bright smile. But it turns out your gum health actually impacts much more than your mouth. A study published in the journal Atherosclerosis Risk in Communities found that poor dental hygiene can increase the risk of stroke and atrial fibrillation. “This goes along with an increasing body of literature suggesting that dental plaque is a major trigger for dementia and Alzheimer’s disease,” adds Jacob Teitelbaum, MD. Here’s how to improve your gum health using smart, science-backed tips.

8 ways to keeps your gums healthy

It goes without saying that brushing your teeth (ideally with a soft-bristled brush or electric toothbrush), flossing and keeping up with regular dental visits are the first steps toward healthy gums. But it turns out there are a few simple tricks to improve your oral health and ward off troublesome plaque and tartar. 

Chew green tea gum 

Chewing gum after meals helps clear trapped food from teeth and gums by increasing saliva production. Supercharge that benefit by chewing green tea gum—research in the Journal of Dentistry found that people who chewed this type of gum saw a 68 percent decrease in plaque buildup and a 70 percent drop in gum bleeding over three weeks. Green tea contains catechins, unique compounds that fight bacteria and inflammation. Chew for 15 minutes, twice daily, to get the benefit.

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Snack on salsa 

Dipping your chip in salsa brimming with vitamin C-rich tomatoes and red and green peppers keeps your gums healthy. Scientists in Japan found that people with low levels of vitamin C in their blood were more likely to develop gum disease, but bolstering your levels can reverse signs of trouble. Bonus: The nutrient has also been shown to help heal bleeding caused by gingivitis. Other good sources of vitamin C: oranges, kiwi and broccoli.  

Try dry brushing

You know brushing and flossing twice daily keeps teeth and gums healthy, but you can get even better results by “pre-brushing” with a dry brush. A study in the International Journal of Dental Hygiene revealed that using a dry brush for two minutes cuts plaque buildup by 58 percent. The dry bristles remove sticky plaque along the gum line. Follow up with your normal brushing routine with toothpaste afterward.

Sip a cranberry mocktail 

Sip your way to healthy gums by enjoying a refreshing cranberry juice mocktail. Researchers in the UK found that compounds in cranberry juice reduce bacteria sticking to gums by up to 85 percent. A recipe to try: 4 oz. of reduced-sugar cranberry juice, 4 oz. of sparkling water and a splash of lime over ice.

Try a lozenge

Probiotics keep your gut and your gums healthy. Indian scientists found that taking a probiotic lozenge for 30 days cut gum bleeding by 52 percent, gingivitis by 42 percent and plaque buildup by 44 percent. 

Swap your swish

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Calendula, a flowering plant also known as marigold, has antibacterial properties that defend against gum problems and speed healing if you already have them. In a Journal of Clinical Periodontology study, using a calendula-based mouthwash lessened gum bleeding and inflammation by 63 percent within two weeks. For a DIY rinse, stir 1⁄2 tsp. of liquid calendula extract into 2 tsp. of water, then swish after brushing.

Go for a walk

Enjoy a daily half-hour walk and your gum disease risk will drop by up to 74 percent. Researchers reporting in the Journal of Dentistry found the benefit in folks who exercised at a moderate level for 30 minutes five times per week. Exercise tames gum-damaging inflammation plus curbs stress, a risk factor for gum disease.

Savor tuna melt

Eating two servings of tuna, salmon or mackerel each week lowers the odds of gum problems by 30 percent, Harvard scientists say. Fatty acids such as EPA and DHA found in fish protect gum tissue against breakdown caused by troublesome oral bacteria, keeping your gums healthy.