Oral Health - gargling & other immune defence support

Simple Home Oral Health Practices for Immune Defences, Heart and Cognitive Health

Our mouths and throats are rich in immune defences - they need to be as they are entry points where most things that come into our bodies arrive. We both take in (food, drink, air, pollution, even smoke) and expel (air, speech, spit etc) through the mouth and throat, and as such busy junctions, they need continual maintenance. Beyond these more functional aspects, there is the resonance of words, language, song and chant – all enabled through our breath, this a truly expressive part of our whole system.

The rich protective bacterial colony that lives on the linings of our mouth and throat is our oral microbiome. This host of beneficial bacteria is an extension of that in the gut, but less well-known, on our skin and in our lungs too - showing how all parts of us are intrinsically linked. These organisms are an important part of our body-wide immunity and communication. It is well known that compromised health of our oral microbiome (and therefore our teeth and gums too) is linked to heart disease, inflammatory conditions and neurological diseases such as Alzheimer’s.^2,3,4

"The oral cavity has the second largest and diverse microbiota after the gut harbouring over 700 species of bacteria...crucial to health."¹

Many of the bacteria that come into the mouth will be pathogenic ie potentially harmful to us, and as the gateway to the interior there are many parts to our innate (general, always on alert) immunity in the mouth, throat and nose too (not to mention the ears nearby). When our oral microbiome is in balance it will help to keep these toxins at bay, but if it is compromised, it can contribute to poor immune and inflammation regulation throughout the whole body. It is known that poor oral health in children can be a predictor for later bowel issues, particularly inflammatory in nature.⁵ A healthy oral microbiome has even shown to support how we cope with stress - through regulation of the HPA (hypothalamus-pituitary-adrenal) axis, the route by which our brains activate the stress response.⁶

We also have protective fluids in the mouth (our saliva is full of defence proteins) and stomach (stomach-acid which kill pathogens). Through basic and mindful actions such as these, we can help to aid overall oral health:

• Chewing thoroughly
• Keeping on top of our oral hygiene
• Encouraging nasal breathing 

There are also several simple, self-care practices for your oral health that can also help energy in the day and preparation for sleep in the evening - gargling, swilling around the mouth and chewing activate the soothing vagus nerve (base of your skull) through the vibration and softening of tissues around the inner ear, jaw and throat. 

Gargle with 1/2 teaspoon of salt in a glass of warm or hot water

Gargling as a practice within Ayurveda and many other traditional cultures is an important cleansing remedy that can be effective as part of immune defence support. Even the UK NHS website recommends gargling for a sore throat ⁷. It has been shown to help prevent upper respiratory tract infections (URTIs) so as a quick, extremely cheap and even enjoyable practice it is easy to weave into a daily self-care routine. Use a good quality rock or sea salt for a host of trace minerals and no additives like cheap table salt. 

"Simple water gargling was effective to prevent URTIs among healthy people. Even when a URTI occurred, water gargling tended to attenuate bronchial symptoms.”⁸

Gargling with warm salt water thrice a day has shown to decrease risk of developing an upper respiratory tract infection by up to 40%⁹​. A study conducted on 338 Hajj (Muslim) pilgrims found that salt water gargle helped reduce the incidence of respiratory tract infections in a population who travelled closely together and were susceptible to these diseases¹⁰.

The salt in the solution cases the liquid in your mouth to bubble and create a vibration in your throat, spreading the liquid to all areas which help to draw pathogens from the tissues of the mouth and throat, breaking up mucus and reducing inflammation cased by colds, flues and sinus infections. This method of oral gargle also activates the soothing vagus nerve and helps us regulate how we come down from the stress response and even register feelings of safety, comfort and ease. 

Oil pulling for oral health

In Ayurveda (traditional Indian medicine) the practice of Gandusha, oil pulling, is also used to cleanse the oral cavity – balancing kapha, the dosha (tendency) which creates mucous, phlegm and stickiness with vata, the windy element which can tend to heightened stress responses. This can also help those with more pitta, inflammatory profiles.

A tablespoon of a warming oil such as sesame, coconut, olive (or other plant oils) is swirled around the mouth, filling it completely for 3-15 minutes, then released and pulled through the interdental spaces. This can combat harmful bacteria in the mouth so helping to improve oral hygiene and supporting growth of the beneficial bacteria of the microbiome. Gandusha is believed to be beneficial for supporting sleep, migraines, inflammation of the mouth and throat, fatigue, limb and joint pain and rheumatic diseases in traditional medicine. One study showed:

“Oil pulling therapy showed a reduction in the plaque index, modified gingival scores, and total colony count of aerobic microorganisms in the plaque of adolescents with plaque-induced gingivitis.”¹¹

Using coconut or olive oil to sluice around the gums for ten to fifteen minutes and then spit out, but not down the sink or the oil can clog it. You do not want to gargle with the oils, so fill your mouth as much as you can to make gargling impossible. You may need to build up the amount over time. You can use a good quality olive oil or food grade coconut oil, or buy specific liquid coconut oil for pulling. Once you have spat out the oil after pulling (it will now be foamy as mixed with saliva), brush your teeth to further remove any impurities 'pulled' out from the gums and oral tissues. 

Natural mouthwash - use about a tablespoon

There are many natural mouthwash options readily available to us such as liquorice root or mastic gum.  both of these promote anti-cavity action, reduce plaque and have antibacterial effects.

You can also make your own at home with a simple mixture of: 

1 cup water (distilled or purified)​

5 drops peppermint essential oil​

3 drops pine, clove or eucalyptus essential oil​

1.5 teaspoon baking soda​

1 teaspoon xylitol​ (buy at any health food shop or supermarket)

Chewing

Chewing roots (eg liquorice root you can buy at some health food shops) or natural mastic gum, promotes anticavity action, reduces plaque and has an antibacterial effect. Liquorice also supports the mucosal lining of the mouth and throat and can reduce ulceration in the oesophagus and stomach. The consumption of soft, processed food post industrialisation¹², has led to a general decrease in the size of human jaws and a subsequent narrowing of airways and associated respiratory and dental disorders. Chewing can vastly improve oral health, respiration and therefore our immune defences around the mouth. One study reported:

"Community‐dwelling older adults with a gum‐chewing routine have higher oral, physical and cognitive functions. These findings indicate that a gum‐chewing routine might contribute to maintaining oral function and preventing frailty."¹³

If you buy chewing gum, choose those from health food shops sweetened with xylitol to promote (rather than upset) the oral microbiome and some also have cinnamon, a natural antibiotic and antioxidant. 

More info in Whole Health:

The content for this blog was part of Charlotte's Whole Health webinar on Natural Remedies for Winter Immunity - one of many natural health webinars in the recordings archive that bring together nutrition, lifestyle, stress awareness, breathing, movement, mindful living and practices. You can see a few excerpts and scroll down to view all upcoming and previous topics covered here. 

These webinars also inform and are supported by the classes and many practice videos within the Whole Health online membership. 

Discover Whole Health with Charlotte here, featuring access to yoga classes, meditations, natural health webinars, supplement discounts and more...  you can use the code CW100 to try a month for free, then choose from several pricing options to suit you and cancel anytime you need. 

References:

1. J Oral Maxillofac Pathol. 2019;23(1):122-128
2. Nat Rev Cardiol. 2023 Jun;20(6):386-403
3. Int J Mol Sci. 2024 Nov 17;25(22):12337
4. Microorganisms. 2023 Oct 13;11(10):2550
5. Front. Pediatr. 2021;8 Mini Review
6. Scientific Reports volume 14, Article number: 15841 (2024)
7. https://www.nhs.uk/conditions/sore-throat/ 
8. Am J Prev Med. 2005;29(4):302-7
9. BMC Health Services Research 2009;8(3):258
10. Int J Prev Med. 2013;4(9):1030–1035
11. Indian J Dent Res. 2009;20(1):47-51
12. Daniel Lieberman, The Story of the Human Body (Vintage, 2014)
13. Geriatr Gerontol Int. 2023 Dec 6;24(1):68–74