When it comes to wellness, we often think of what we eat, how we move, or the products we use on our skin—but oral health is just as essential. In fact, it’s often a mirror for what’s going on in the rest of your body. A holistic oral wellness routine focuses not only on clean teeth, but also on supporting your microbiome, reducing inflammation, and setting the stage for full-body health.
Here’s how to build a simplified but powerful daily oral care routine that supports your body, not just your smile.
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1. Oil Pulling (with Coconut Oil)
Not everyone’s favorite but in my opinion this is the BEST thing for oral health. Personally, it helps reduce tooth sensitivity, calm any inflammation and whiten like no other whitening toothpaste I’ve tried.
What it is: Swishing coconut oil in your mouth for 5–10 minutes before brushing.
Benefits:
- Reduces harmful bacteria in the mouth
- Supports gum health and reduces plaque
- Naturally whitens teeth
- Freshens breath without synthetic ingredients
Quick Tip: Start with 5 minutes while you make coffee or unload the dishwasher. Spit into the trash (not the sink) to avoid clogging pipes. Choose Raw, Unrefined Organic Coconut Oil.
2. Tongue Scraping
This is another thing that was missing form my old oral wellness routine was tongue scraping. Super strange when you start doing it but once you start, you don’t want to stop. This practice creates an amazingly clean feeling mouth.
What it is: Using a stainless steel or copper scraper to remove buildup from the tongue. Can also use a spoon but I find it doesn’t work as well.
Benefits:
- Removes bacteria and toxins that build up overnight
- Improves breath and enhances taste
- Supports your body’s natural detoxification
Quick Tip: Do it right after oil pulling, before brushing. Scrape from back to front 5–7 times, rinse the scraper, done. But don’t press too hard. Gentle scraping is good enough.
3. Water Flossing
One of the best appliances we have added to our oral wellness routine, especially with our oldest beginning his braces journey. It is the single best thing to get into all the expander (and soon, braces) crevices, it’s great for people who have tight spaces between teeth and bleed when using regular dental floss.
What it is: Using a device to flush between teeth with water.
Benefits:
- Gently removes food and bacteria from hard-to-reach places
- More effective than string floss for some people
- Great for sensitive gums or dental work
Quick Tip: Use warm water- cold water is going to HURT! Add a drop of hydrogen peroxide for added cleansing and whitening. Added a smaller version for travel, below.
4. Dental Floss (but make it Non-Toxic)
Traditional flossing is great for getting stubborn pieces of food (think meat, seeds, popcorn shells) but your common drug store floss is covered in “forever chemicals” (PFAS) amongst other things. Another side note
What it is: Floss made without PFAS, artificial waxes, or artificial flavors and can be gentler on teeth. A lot are still made from plastic (usually recycled) which I don’t love, which is why I didn’t include the typical influencer favorite, Cocofloss.
Benefits:
- Reduces exposure to harmful chemicals in your mouth
- Still removes plaque and buildup effectively
- Better for the environment
Recommended Brands:
- Mother Earth Biodegradable Bamboo Fiber Floss (Haven’t tried. Looks thick but still on my list to test out. Love the refillable container)
- Zebra (made from silk, not polyester or recycled plastic)
- Terra & Co. (Also, Bamboo Fiber)
5. Non-Toxic Toothpaste
The main star of any oral wellness routine is toothpaste. Duh.
What it is: Toothpaste free from fluoride, sulfates, artificial sweeteners, and synthetic dyes and artificial flavors. There is some controversy over hydroxyapatite (HA) being the new fluoride (not, in a good way). There are clean versions out there without HA in them…Zebra being my favorite.
Benefits:
- Supports your oral microbiome instead of disrupting it
- May reduce sensitivity and inflammation
- Avoids harsh additives found in conventional products
Recommended Brands:
- Risewell (contains HA; also have a kids version)
- Boka (Contains HA; also have a kids version)
- Dr. Bronner’s (Non-HA; no kids version)
- Zebra (Non-HA; no kids version)
6. Soft-Bristled, Non-Toxic Toothbrush
Honestly, this is a journey I am still on. I’m torn with bamboo toothbrushes becoming filled with mold from being wet all the time. Natural bristles on a plastic brush may be where I stop. The jury is still out. But soft bristles are much easier on your enamel and your gums. I always thought rougher was better which is probably what half my enamel problem is.
What it is: A toothbrush made with BPA-free materials and soft bristles that are gentle on gums. Can also opt for a bamboo brush.
Benefits:
- Prevents gum irritation and enamel wear
- Reduces microplastic exposure in the mouth
- Often made with recyclable or biodegradable handles
Recommended Brands:
- Better and Better Bamboo Toothbrush (plant-based bristles!)
- Terra & Co. (I really want to love this one, but it has nylon bristles. FYI Nylon is a petroleum-based synthetic polymer. Not amazing)
7. Mouth Taping (at Night)
What it is: Using a skin-safe tape to gently keep your mouth closed while sleeping to encourage nasal breathing.
Benefits:
- Promotes better oxygenation and deeper sleep
- Reduces dry mouth and bad breath
- Supports oral microbiome and gum health
Quick Tip: Start with a small strip of micropore or paper tape. Only tape vertically (not across your whole mouth) until you’re used to it. I hear mixed reviews about the Skinny Confidential mouth tape. In my opinion it’s a bit pricey but I’ll link it here anyway. People also say the adhesive is really strong, which is great for keeping it in place all night, maybe not so great for people with sensitive skin or for taking it off in the morning.
8. Extra Supportive Practices for Oral Wellness
- Hydration: Sip water throughout the day to support saliva production (your natural cavity fighter).
- Minerals: Ensure you’re getting enough calcium, magnesium, vitamins D and K and phosphorus in your diet to remineralize teeth.
- Chewing: Use sugar-free gum with xylitol after meals to stimulate saliva. Here is a non-aspartame/sucralose gum. Warning: it doesn’t last long but it’s better than the other things!
- Nasal Breathing: Try breathwork or simply focus on nose breathing throughout the day—it affects your oral health more than you think.
Bringing the Holistic Oral Wellness Routine All Together
Oral wellness doesn’t need to be complicated or filled with synthetic ingredients. When you use a few simple tools and give your mouth the same attention you give your skin or your gut, you’ll start to feel the difference—in your breath, your energy, and even your sleep.
Start small. Pick one or two changes this week. Like everything else at Vita Mode, this isn’t about doing everything—it’s about doing what matters but doing it better.
I also realized that I really just need to create my own line of everything that combines the very best of all products. One day…
A Peek Into Our Routines
My (Adult) Morning Oral Wellness Routine:
- Oil Pull with unrefined, extra virgin coconut oil
- Rinse with warm salt water or baking soda rinse
- Tongue Scrape
- Water floss
- Brush for 2 mins
My (Adult) Evening Oral Wellness Routine:
- Regular floss
- Water Floss
- Brush for 2 mins
- Mouth Tape
Kids Oral Wellness Routine:
Morning: Brush for 2 mins (if I can convince them to scrape, they will)
Evening: Waterfloss then brush for 2 mins
