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Do You Know You Can Use Oil To Improve Your Oral Health?

Do You Know You Can Use Oil To Improve Your Oral Health?

Oil pulling can benefit your health, but most people haven’t heard about it. Oil pulling is the method of swilling oil around your mouth for about 20 minutes to help improve oral health.

What is Oil Pulling?

The theory is that the oil will help to remove toxins and impurities from your mouth as you swill it around. Just as people use oil to cleanse their skin, people can also use oil to help cut through toxins and plaque in the mouth without causing any harm to your gums or teeth. The oil will suck the dirt away from your mouth, leaving a clean and antiseptic month. This will help to prevent mouth disease and other oral problems. The most popular oils are coconut, sesame and sunflower.

Oil pulling is an ancient type of Ayurvedic medicine that dates back to around three thousand years ago, and there is science behind the tradition. The cells in your body are covered with a fatty membrane, and this membrane quickly sticks to the oil.

While the tradition may seem weird, it has been used by people for thousands of year – but how effective is oil pulling?

How and Does oil pulling work?

Various studies have looked at the effectiveness of oil pulling;

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One study from the Department of Public Health Dentistry, the People’s College of Dental Sciences and Research Centre in India aimed to evaluate the effect of sesame oil pulling on plaque-induced gingivitis. The researchers then compared the results with mouthwash. The results of the study found that oil pulling showed a reduction in plaque and modified gingival scores, so oil pulling is an effective way to reduce plague and the risk of gingivitis.

Another study from the Department of Pediatric Dentistry and Meenakshi Ammal Dental College in India found that coconut oil contributed to the reduction of S. mutans in the plaque, which is a positive result as S. mutans are bad for your oral health.

A second study from the Department of Pediatric Dentistry and the Meenakshi Ammal Dental College in India found that oil pulling is just as effective as chlorhexidine mouthwash on halitosis, so oil pulling can reduce bad breath.

Benefits Of Oil Pulling

There are lots of different benefits to oil pulling. Here are five of the main benefits.

Boosts Oral Hygiene

The most obvious benefit of oil pulling is that it boosts your oral hygiene by removing plague and toxins and reducing the risk of gingivitis. However, it also does a lot more!

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Teeth Whitening

A surprising benefit of oil pulling is that it helps to whiten your teeth. This is because it is a natural antibiotic with antiviral properties.

Removes Toxins

Oil pulling with remove toxins from your body via your mouth, as it will suck the toxins from your teeth, gums and saliva. This can help to reduce inflammation in the mouth.

Boosts Energy

If your immune system is having to work overtime to remove toxins from your month (due to a lack of mouthwash or oil pulling), your energy levels will soon feel low. Thankfully oil pulling helps to reduce the amount of work that your body has to do.

Reduces The Risk Of Headaches

If your mouth is filled with toxins your body will feel some toxic stress, and this increases the chance of headaches or migrates.

Steps to do Oil pulling?

Step 1: Put one tablespoon of oil in your mouth before breakfast in the morning.

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Step 2: Move the oil slowly around your mouth and through your teeth for 15 to 20 minutes. During this time the oil will mix with the saliva and remove the toxins. As you swill the oil the enzymes will become active, and then they will draw toxins out of your mouth.

Step 3: Spit the oil out when it is white and thin. If the oil is not white and thin keep going for a few more minutes. The oil looks different now as it is filled with toxins. Wash your mouth with clean water when you are done.

Everything You Need To Know About Oil Pulling
    An Infographic that summarise the simple concept of oil pulling.

    Frequently asked Question About Oil Pulling

    What is the best time to do oil pulling?

    It is best to do oil pulling in the morning before breakfast, as you have an empty stomach so the oil is less likely to make you feel queasy.

    Is oil pulling safe?

    Oil pulling is very safe. Some critics challenge the effectiveness of oil pulling, but they agree that harmless.

    Can I swallow the oil?

    You should not swallow the oil as it is full of toxins and bacteria, and the whole point is to get rid of the toxins. Instead, you should spit the oil out.

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    What oil should be used for oil pulling?

    The most popular oils for oil pulling are sesame oil, olive oil and coconut oil. While all of these can be used for oil pulling as cells will stick to them, research has found that only coconut oil can prevent Streptococcus mutans, which is one of the main causes of tooth decay.

    Who can do oil pulling?

    Anyone can try oil pulling, but it should be avoided if you have an open wound or cut in your mouth as it may irritate the wound. Children can also try oil pulling, but they should use less oil and it is important to make sure that they don’t swallow the oil.

    Featured photo credit: Pexels via pexels.com

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    Amy Johnson

    Freelance writer, editor and social media manager.

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    Last Updated on October 16, 2018

    The Ultimate Guide to Help You Sleep Through the Night Tonight

    The Ultimate Guide to Help You Sleep Through the Night Tonight

    It’s well past midnight and you’ve got to get up in less than six hours. You toss and turn all night. Before you know it, another hour passes by and you start panicking.

    If I don’t get to sleep in the next 30 minutes, I’m going to be exhausted tomorrow!”

    One thing is for sure, you’re not alone. Over 70M+ Americans have stated that they don’t get the proper sleep they need at night.[1] So what could possibly be causing this insomnia epidemic?

    Throughout my entrepreneurial journey of building my language learning company, I have experimented and researched dozens of best sleep practices. Some have flopped but a few have dramatically improved the quality of my life and work.

    In this article, I’ll look into the reason why you’re sleep deprived and how to sleep through the night tonight.

    Why you can’t sleep through the night

    The first step to improving anything is getting to the bottom of the root problem. Different studies have shown the reasons why most people cannot sleep well at night.[2] Here are the main ones that the average person faces:

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    Stress

    If you’ve ever stayed up at night worrying about something, know that it’s a major sleep inhibitor. When you’re feeling stress, your mind and body becomes more activated, making it incredibly difficult to fall asleep. Even when you do manage to sleep, it won’t be deep enough to help you feel rested the next day.

    Exposure to blue light before sleep time

    We’re exposed to harmful blue light on a daily basis through the use of our digital screens. If you’ve never heard of blue light, it’s part of the visible light spectrum that suppresses melatonin, our sleep hormones. Other harmful effects include digital eye strains and macular cellular damage.

    While daytime exposure to blue light is not very harmful, night time exposure tricks our brain into thinking it’s daytime. By keeping your brain alert and suppressing melatonin, your mind is unable to shut down and relax before bedtime.

    Eating close to bedtime

    Eating too late can actually be an issue for many people, especially those who are older than 40. The reason is, eating before laying down increases the chances of Gastroesophageal reflux disease (GERD), in which stomach acid backflows into the esophagus.

    Another reason not to eat too late is sleep quality. Even if you manage to sleep right after eating, it’s likely that you’ll wake up tired. Instead of letting your body rest during sleep, it has to digest the food that was entered before bedtime.

    Rule of thumb: eat 3-4 hours before bedtime.

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    Medical conditions

    In some cases, it could be medical conditions that cause your sleep problems. If you can’t relate yourself to the above reasons or any of these common sleep problem causes, you should visit the doctor.

    The vicious sleep cycle

    The biggest danger to repeating the bad habits mentioned above is the negative cycle that it can take you through. A bad night’s sleep can affect not only your energy but your willpower and decision making skills.

    Here’s an example of a bad sleep pattern:

    You get a bad night’s sleep
    –> You feel tired and stressful throughout the day.
    –> You compensate it with unhealthy habits (for example junk food, skipping exercises, watching Netflix etc.)
    –> You can’t sleep well (again) the next night.

      You can imagine what could happen if this cycle repeats over a longer period of time.

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      How to sleep better (throughout the night)

      To help you break the vicious cycle and stop waking up in the middle of the night, I’ll explain to you a list of actionable steps to solve your trouble staying asleep.

      1. Take control over the last 90 minutes of your night

      What you do (or don’t do) before bedtime have significant impact on the quality of your sleep. Many times, it can be the difference between staying up until 4am and sleeping like a baby.

      Here are a few suggestions:

      • Go from light to dark – Darkness stimulates production of the sleep hormone melatonin. Turn off unused light around the house, and think about investing into warm light that you can use in the bedroom before bedtime.
      • Avoid screens (or wear blue light blocking glasses) – Keep the bedroom a technology-free zone as the light from electronic devices can disturb your sleep. If you need to work, wear blue light blocking glasses (also known as computer glasses) throughout or before you sleep to prevent sleep disruption.
      • Find an activity that helps you to wind down  This could be anything that calms you down, and reduces thinking (especially unnecessary stress). Fir example, listening to soothing/good feel music, taking a hot bath, reading or meditating.
      • Keep any electronics you have on the other side of the room or outside the room – One of the most harmful things that can disrupt your sleep is the notifications you get from your smartphones. The simplest way to avoid this is to keep it away from you.
      • Create a bedtime routine – A night routine is a couple of things you do prior to going to bed. By doing these things every night, you’ll have a more restful and high-quality sleep. Learn how to pick up a night routine here: The Ultimate Night Routine Guide to Sleep Better and Wake Up Productive

      2. Eat the right nutrients (and avoid the wrong ones)

      What you eat (not just when we eat) plays a critical role in your sleep quality. If you’re ever in doubt of what to eat to improve your sleep, take the following into consideration:

      • Kiwi – This green fruit may be the ultimate pre-bed snack. When volunteers ate two kiwis an hour before hitting the hay, they slept almost a full extra hour. Kiwis are full of vitamins C and E, serotonin and folate—all of which may help you snooze.
      • Soy foods – Foods made with soy such as tofu, miso and edamame, are rich in isoflavones. These compounds increase the production of serotonin, a brain chemical that influences the body’s sleep-wake cycle.
      • Fiber-rich foods – Eating more fiber could be key for better sleep. Eating fiber was associated with more restorative slow-wave sleep—the more you eat, the better you sleep—per a study published in the Journal of Clinical Sleep Medicine. Fiber prevents blood sugar surges that may lower melatonin. Get a fiber boost from beans, artichokes, bran cereal and quinoa.
      • Salmon – Most fish, especially salmon, halibut and tuna boost vitamin B6, which is needed to make melatonin— a sleep-inducing hormone triggered by darkness.

      3. Adjust your sleep temperature

      Once you’ve gone through the first 2 recommendations, the last step to experiment with is temperature. According to Sleep.org, the ideal temperature for sleep is 60-67 Farenheit. This may be cooler than what most people are used to, but keep in mind that our body temperature changes once we fall asleep.

      Rule of thumb: sleeping in cooler temperature is better for sleep quality than warmer temperature.

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      Find out how to maintain the optimal temperature to sleep better here: How to Sleep Faster with the Best Temperature

      Sleep better form now on

      Congrats on making it to the end of this guide on sleep. If you’re serious about taking the necessary steps in improving your sleep, remember to take it one step at a time.

      I recommend trying just one of the steps mentioned such as taking a hot bath, blocking out blue light at night, or sleeping in cooler temperature. From there, see how it impacts your sleep quality and you can keep doing what works, and throw away what doesn’t.

      As long as you follow these steps cautiously and diligently, I know you’ll see improved results in your sleep!

      Featured photo credit: pixabay via pixabay.com

      Reference

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