"...if you can make sure that your gums are healthy, controlling inflammation in your dental health, you'll help to reduce your risk of developing dementia." - Dr Marilyn Glenville PhD, founder of Glenville Nutrition Clinics and author of Natural Solutions for Dementia and Alzheimer's.

You brush your teeth to protect your smile and make your breath smell minty-fresh. But what if I told you that each time you pick up your toothbrush, you're also doing something powerful for your brain? Surprising as it sounds, taking care of your teeth and gums may be influencing far more than just your risk of dental cavaties — it could be influencing your memory and your future.

Research for more than a decade has uncovered a surprising but important connection: gum disease is linked to an increased risk of cognitive decline and dementia.

The Hidden Danger in Your Mouth

Gum disease (also known as periodontal disease) is caused by bacteria that builds up at the gum line when plaque isn’t adequately removed. Left untreated, the bacteria can trigger chronic inflammation — not just locally, but throughout the entire body, including the brain.

While our mouths are home to more than 6 billion bacteria, the species most closely linked to gum disease is Porphyromonas gingivalis, or P. gingivalis. It doesn’t just irritate your gums. Alarmingly, it’s been found in the brains of people with Alzheimer’s disease. Scientists believe that when the bacteria enters the bloodstream — through bleeding gums — it can cross into the brain and spark an immune response.

The Role of Beta-Amyloid: Friend or Foe?

You’ve probably heard of beta-amyloid plaques — sticky proteins that build up in the brains of people with Alzheimer’s. For years, these plaques were thought to be the root cause of the disease. But we now know that beta-amyloid may actually be part of the brain’s immune system.

In other words, beta-amyloid appears to form in response to infections — including those caused by gum bacteria. Its job is to trap and neutralise invaders. But over time, repeated exposure and chronic inflammation can lead to excess beta-amyloid, causing damage to neurons and disrupting communication between brain cells.

So in a sense, poor gum health may be triggering the very process that accelerates brain decline.

Your Mouth-Brain Action Plan

Armed with this new information, you can now take action. Here are six powerful habits to protect your gums and, in turn, support a sharper brain:

1. Brush Twice a Day - Mindfully

Brushing your teeth isn’t just about fresh breath — it’s your first line of defence against bacteria and inflammation. Use a soft-bristled toothbrush (manual or electric) and fluoride-free toothpaste that contains CoQ10 to gently clean your teeth and gums for two full minutes, morning and night.

Be sure to angle the brush at 45 degrees to your gumline and use gentle circular motions. It’s not about scrubbing hard, but brushing well. If you tend to rush through it, set a timer or put on a short song. Those two minutes could be protecting your future memory.

2. Brush Your Gums Too

Gum health doesn’t stop at the teeth. Bacteria love to gather right at the junction of your teeth and gums — and brushing your gums helps stimulate circulation and remove harmful microbes.

Use light pressure to brush your gums, especially in areas where they may look puffy or bleed easily. Over time, this habit can actually strengthen your gums and reduce inflammation. Think of it as giving your gums a bit of loving care and attention!

3. Floss Every Day (Yes, Every Day!)

Flossing isn’t just about removing food particles — it’s an essential step for breaking up plaque and preventing bacteria from settling in where toothbrushes can’t reach.

When plaque builds up between the teeth, it can harden into tartar and lead to gum disease. Daily flossing disrupts this process and keeps inflammation at bay. If you find traditional floss awkward, try floss picks or interdental brushes. The best tool is the one you’ll actually use.

Tip: Try flossing as part of your evening wind-down routine — you may find you’re more likely to do it consistently.

4. Switch to a Fluoride-Free Toothpaste and Mouthwash

Fluoride has long been added to dental products, but there’s growing concern about its impact on the brain. Fluoride is classified as a neurotoxin in high doses, and several studies suggest that chronic exposure may negatively affect cognitive function over time.

There are excellent alternatives on the market today — natural toothpaste options that contain ingredients like CoQ10 (which helps reduce inflammation in the gums), aloe vera (which can improve healing while treating gingivitis) and tea tree oil (which has anti-bacterial and anti-inflammatory properties). Look for fluoride-free mouthwashes as well to support oral hygiene without adding to your brain’s toxic load.

5. Visit Your Dentist and Hygienist Regularly

Even with a great daily routine, plaque can still harden into tartar — and once that happens, only a professional clean will remove it. Regular dental check-ups are key to catching early signs of gum disease before they become more serious.

Aim for a dental check-up and hygienist visit every 6 months, or more frequently if advised. It’s not just about avoiding fillings — it’s about protecting your gums, your immune system, and your brain.

If you’re nervous about dental visits, find a practice that takes a gentle, supportive approach. It’s worth investing in a team you trust.

6. Eat (and Drink) for Oral and Brain Health

A brain-healthy diet also supports your mouth. Crunchy, fibrous vegetables and fruit like celery, carrots, and apples naturally help clean your teeth and stimulate saliva. Leafy greens are rich in folate and antioxidants that reduce inflammation. And omega-3 fats from oily fish can help combat gum inflammation too.

You can also support your gums with a soothing cup of tea. Both white (from the white tea bush) and green tea contain powerful antibacterial and anti-inflammatory compounds that help reduce plaque and calm irritation in the mouth. And chamomile tea is a natural source of apigenin, a plant compound that’s been shown to strongly support gum health. Try enjoying one or two cups of any of these each day.

A Healthy Smile for a Healthier Mind

It’s easy to dismiss oral hygiene as an small part of your dialy routine. But when you realise it could impact your memory, your mood, and your ability to stay mentally sharp as you age — it becomes clear: gum care is brain care.

Every time you reach for your toothbrush or take a moment to floss, you’re not just protecting your smile. You’re sending a powerful message to your future self: I care about my brain. I want to stay sharp, joyful, and connected — for years to come.

Are You Ready to Take Charge of Your Brain Health?

Caring for your gums is just one piece of the brain-health puzzle. If you’re ready to take practical steps to support your memory, mood, and mental sharpness — not just now, but for years to come — you don’t have to do it alone.

Sharp Minds is a supportive community designed for people just like you:

• Proactive about protecting their brain

• Curious to learn the science behind healthy habits

• Committed to making small, sustainable changes that add up to a big impact

Inside Sharp Minds, you’ll get guidance, encouragement, and monthly expert-led focus areas that help you take action — whether that’s improving sleep, managing stress, eating for brain health, or (like this article) brushing up on the simple habits that protect your mind from the inside out.

Because your brain is worth it. And so are you.

Join Sharp Minds today and start building a lifestyle your future self will thank you for.