Pretty Smiles, Breathing Well, and The Power of Food Choices

Have you ever considered the influence that your food choices have on the way you breathe, your facial appearance and the health of your body? Our diet influences the way the muscles and bones in our face develop and grow. Our food choices also influence our smile, the spacing of our teeth and the shape of our dental arches. Food choices even influence the way we breathe and the development of our airways.

A diet that consists of soft, processed foods negatively affects the development of facial structures and the dental arch leading to a under developed midface, short jaws, high vaulted palate, crowded smile and missing teeth. Dr. Weston Price spent 10 years observing various indigenous tribes who had perfect dental arches, minimal tooth decay and excellent health while eating their traditional diets. He found when a modern diet including refined flours, sugar, oils and canned foods was adopted signs of disease and degeneration quickly became observable. According to archeologists, tooth decay became prevalent 10,000 to 14,000 years ago during the agriculture revolution. We began suffering from poor alignment and wisdom teeth impaction 200 to 300 years ago during the Industrial revolution, presenting with smaller mouths and jaws.

 There are many essential nutrients needed for our dental and overall health, but the most important is oxygen. Cardiovascular disease, sleep apnea, digestive dysfunction and behavior issues such as ADHD are linked to oxygen deficiency. One classification of sleep apnea is obstructive sleep apnea, where breathing stops temporarily when the airway is obstructed by the tongue and soft palate. Obstructive sleep apnea has been commonly thought to be a problem of the overweight but there is a classification of breathing disorders that affect the young and thin called Upper Airway Resistance Syndrome(UARS). These patients have airways that collapse more easily due to their smaller mouths and jaws. Symptoms of UARS include: digestive issues like IBD, Crohn’s disease, chronic diarrhea, constipation, bloating or acid reflux; cold feet and hands; low blood pressure, dizziness, and light headedness; Chronic runny or stuffy nose; sinus pain, sinus headaches, migraines, tension headaches; stress, teeth clenching, depression, teeth grinding, ADHD in children.

When the muscles and jaws to not develop correctly, this affects the development of the arch, the nose and placement of our tongue in our mouths. Our bodies compensate by breathing through our mouth. Mouth breathing affects facial development and appearance. Normal development presents with well-defined cheeks, closed mouth at rest and a square jaw angle. Signs of poor development include dark circles under eyes, open mouth at rest, a long face and rounded jawline. Most common complaints with mouth breathing are dry mouth and bad breath. These complaints are valid and noteworthy, but the implications of mouth breathing are more vast and severe. When we breathe through our mouths, nitric oxide can’t be produced. According to Patrick Mckeown in his book, The Oxygen Advantage, “Nitric oxide plays a vital in role in reducing blood pressure, maintaining homeostasis, immune defense and neurotransmission.” Mckeown explains that a habit of breathing through the mouth for an extended period of time, puts our bodies in a constant sympathetic state known as the “fight of flight” state. The fight or flight mode is important in an emergency situation, like running from a bear, but not healthy for extended periods of time. This puts stress on the adrenals which has wide spread consequences to our health such as digestive dysfunction, blood sugar dysregulation, hormone imbalance and adrenal fatigue.

In his book The Dental Diet, Dr. Stephen Lin suggests“To properly digest your meals you need to be in parasympathetic state, the “rest and digest” state. It is helpful to take 5 deep breaths through your nose. Breathe in for 3 seconds and breathe out for 4 to 5 seconds. This will help to switch on your parasympathetic nervous system, and you’ll absorb nutrients from food more effectively.” Mouth breathing while sleeping has also been associated with an obstructed airway contributing to the above-mentioned sleep apnea. Dr. Lin states, “ When people breathe through the mouth, their lungs get dry, unfiltered air and no nitric oxide, the lack of which can damage their heart muscles, brain tissue, and potentially every cell in their body.

Seasonal allergies are a common affliction of millions, which can complicate the ability to breathe through the nose contributing to the problematic mouth breathing habit. Seasonal allergies are caused by the immune system responding to an allergen in the air like pollen, dust, mold or pollution. The immune system is often on high alert due to an imbalance of the gut microbiome and chronic intestinal inflammation. The immune system then overacts when faced with these environmental irritates. Chronic inflammation in the gut is often referred to as intestinal hyperpermeability or leaky gut. Poor digestion of foods due to a dysfunctional upper gastrointestinal tract can often be the underlying cause for imbalance of the gut microbiome and intestinal hyperpermeability. Because of intestinal hyperpermeability, sensitivities to foods can develop to foods we eat on a regular basis. Food sensitivities can increase gut inflammation and heighten seasonal allergies. Eliminating food allergens, restoring the gut lining and flora, as well supporting digestive function alleviates the severity of seasonal allergies. Consequently this will improve our breathing. You can read more about intestinal hyperpermeability here.

Removing large, swollen, tonsils and adenoids are often recommended to open the patient’s obstructed airway. However, a protocol that includes myofunctional therapy, airway orthodontics, and nutritional therapy should be considered as a nonsurgical approach. In some cases, surgery may be necessary but including the aforementioned protocol ensures a better long term outcome for the patient.

Orthodontic interventions include the placement of palate expanders at a young age to encourage proper growth of the facial structures including the maxillary and mandibular jaw bones. This allows for space for the tongue to rest and proper facial muscle development. The use of metals in the mouth can be a concern so supporting gut health and detox pathways through nutritional therapy while using orthodontic appliances would be an important consideration.

Myofunctional Therapy is basically physical therapy for the muscles of the face that are used to chew and swallow. The purpose of myofunctional therapy is to retrain the muscles and to obtain a proper posture of the tongue, lips and jaw. Exercises to promote nasal breathing are also part of the protocol. The Buteyko breathing method is commonly utilized to help patients learn how to permanently switch to nasal breathing. There is an application available to download that walks you through some of these exercises at

Nutritional therapy would focus on a protocol to encourage optimal dental and overall health. The exclusion of processed foods, refined sugar, flours, and oils are key along with including a variety of whole foods, quality fruit and vegetables, clean proteins, good fats and clean water. Minerals, fat soluble vitamins, protein and collagen are key nutrients and must be present. Supporting gut heath and balancing the microbiome are important as well as identifying and eliminating food allergens. Check out my last post for more detailed information regarding recommendations that promote good dental health.

Food has influence and power over the development of our faces, smiles and health. The modern, soft, processed diet negatively influences the structural development of the face, jaws and airways which is linked to many health issues. We can promote proper facial growth, tongue posture and adequate airway utilizing a multifaceted approach including airway orthodontics, myofunctional  and nutritional therapy. 


1.Price, W.A. (2018) 8thed. Nutrition and Physical Degeneration. Price-Pottenger. Lemon Grove, CA.

2. McKeown, P. (2015). The Oxygen Advantage.HarperCollins. New York City, NY.

3. Lin, S. (2018) The Dental Diet. Hay House. Carlsbad, CA.

Your Health is in Your Mouth

I have been a dental hygienist for over 20 years. The dental community has known for decades that there is a link between poor oral health and the presence of many common chronic diseases such as  heart disease, diabetes and Alzheimer’s. Improving the dental and overall health of my patients has been my passion throughout my career.

Being a hygienist, one of my roles is to educate patients about the proper techniques for plaque removal. I would dare to say, I am an expert in oral hygiene instruction. Despite this, I feared my dental check-ups. I would have a cavity every time even though I brushed diligently 2-3 times a day and flossed nightly. It was very frustrating to say the least! 

After an autoimmune diagnosis five years ago, I turned to nutrition to help improve my health. I made some drastic changes to decrease inflammation in my body. I have seen first-hand through my own health journey, the power of real food!  I have found that nutrient-dense, healing foods can influence and improve both dental and overall health. I haven’t had a cavity in 5 years! My oral health care routine didn’t change but my nutrition did! My focus wasn’t on my dental health, but the improvement was a wonderful consequence.

Weston Price, a pioneer in nutrition and dentistry made some very interesting observations as he traveled worldwide to study tribes who had been eating their indigenous diets who then began to adapt a western diet full of refined sugar, flour and oils. These tribes who once had beautifully straight teeth, wide arches, minimal tooth decay and strong immunity began to have crowding, narrow arches, rampant decay and weak immunity. During his travels, Dr. Price was able to repeatedly observe the connection between diet, dental, and overall health. He noted foods that promoted health and foods that promoted disease. 

I will be discussing some of these foods that will improve both your mouth and body. Foods that benefit dental and overall health must include nutrients such as fat-soluble vitamins, minerals, collagen, and fats. Supporting the oral and intestinal microbiome are also important to achieving optimal dental health and whole-body wellness. Consuming foods that send good epigenetic messages influence and shape our health as well. 

These beneficial nutrients can be found in a nutrient dense whole foods diet that includes quality meats that are grass-fed, pasture raised and wild caught. It also includes pasture raised eggs, organic fruits and vegetables and good fats. Using traditional preparation techniques like fermentation of vegetables and dairy along with soaking and sprouting of nuts, seeds and grains are important as well. In his book, The Dental Diet, Dr. Stephen Lin discusses specific nutrients that benefit our dental health such as fat-soluble vitamins, minerals, collagen and fats. These nutrients include the following:

Fat-soluble Vitamins

  • Vitamin D- needed to absorb calcium which our body uses to grow and strengthen our teeth and bones.
    • Best sources of Vitamin D are animal products, like fatty fish, liver, cheese, and egg yolks. The form of vitamin D in plants(D2) is harder for our bodies to process.
  • Vitamin A-important for your body to grow and repair itself.
    • Best source of Vitamin A-  Grass fed beef and lamb liver, cod liver oil, colorful vegetables and salads cooked or dressed in fat.
  • Vitamin K2- is crucial for your bone and teeth health. It’s also important in making sure calcium stays out of your blood vessels. Grass-fed animals produce healthier meat, higher in Vitamin K2.
    • Best Sources are pasture- raised eggs, grass-fed butter. Organ meats, shellfish, and emu oil.
    • Fermented foods such as natto, sauerkraut, and cheeses like Gouda and brie.

*If you take warfarin, consult with a physician about your vitamin K intake.

Support Nutrients

  • Magnesium- activates enzymes and interacts with vitamin A , D and calcium. Magnesium supports the pumps that keep calcium out of our soft tissues and make it available for our bones and teeth. To control the flow of calcium and fully utilize it, your body needs fat soluble vitamins.
    • Foods rich in magnesium include spinach, pumpkin seeds, avocado, black beans, yogurt, dark chocolate, and bananas.
  • Calcium – Your body needs calcium to build and maintain your teeth and bones. It’s best to consume calcium in its biologically absorbable forms. To control the flow of calcium and fully utilize it, your body needs fat soluble vitamins.
    • Best sources of calcium include grass fed dairy, green vegetables (especially dark, leafy greens), almonds, whole fish, and soups with meat cooked on the bone.
  • Zinc- helps maintain the structural integrity of the proteins in our bodies and like magnesium it helps regulate gene expression. Zinc also plays a key role in how our bodies process vitamin A.
    • Sources of zinc include oysters, grass-fed beef, turkey, cheese, swiss chard, pumpkin seeds, and almonds
  • Collagen- one of the most crucial structural building blocks of our skin, joints, gums and all of our connective tissues.
    • Dietary collagen is found in its natural state mainly in animal connective tissue. Broths and soups with meat cooked on the bone are important to our health.
    • For added benefit, supplement with grass-fed collagen by adding to smoothies, soups, and your morning coffee
  • Fat – To get fat soluble vitamins and many other crucial nutrients where they need to go and for our cells to absorb them, we need to eat certain fats. Your body needs the full range of dietary fats to fully absorb the fat- soluble vitamins and other fat -soluble nutrients. Fat sources include:
  •  Saturated- meats, tallow, lard, butter, cheese
  • Monounsaturated- olive oil, almonds, avocados
  • Polyunsaturated- fish, walnuts, flaxseed
  • Cholesterol- liver, fish, eggs, butter
  • Check out this article for more nourishing foods for the mouth

A Diverse and Balanced Microbiome 

Your overall health depends on the health of the bacterial microbiome(ecosystem) in your mouth and gut. It needs a balance of the “good” slow metabolizing bacteria and the “bad” fast metabolizing bacteria. These thriving organisms depend on the food you put into your mouth. Bad bacteria thrive on refined sugar, flours and oils; shifting the balance of oral and intestinal flora and feeding those bad bacteria that are present in dental diseases such as gingivitis, periodontitis and caries(cavities). It is helpful to consume a balance of foods that contains probiotics and prebiotics that will feed the good bacteria of our oral and intestinal microbiome.

  • Best sources of probiotics are fermented foods like kimchi, sauerkraut, natto, kombucha, kefir and yogurt.
  • Prebiotics feed the bacteria in our gut. They are mainly found in fiber such as carrots, broccoli, sweet potatoes, artichoke, cassava, apples, bananas, asparagus, jicama, chicory root, and dandelion greens.
  • Supplementing with a quality spore-based probiotic that will successfully survive the digestive process will aid in balancing the microbiome.

Eat Food with Healthy Epigenetic Messages

  • The food you eat contains not just nutrients that you absorb, but the collective epigenetic messages that eventually shape your gut bacteria, immune system, metabolism, and hormones as well. It’s important to remember that every meal is an opportunity to make sure your microbiome and your genes are getting the right epigenetic messages from your food.
  • You can directly control the epigenetic messages that your food sends to your genes by buying fresh, organically grown produce, choosing pasture raised animals, wild caught seafood, and raw grass-fed butter and cheese. 
  • It is important to avoid the unhealthy messages that refined sugars, flours, oils and GMO grains send to our cells.

The mouth reflects our overall health. Oral inflammation, dysfunction and disease is a sign of imbalance in our bodies. How we choose to fuel our bodies will have lasting effects on our dental health but also on every cell in our bodies. It’s important to include nutrients that nourish, send healthy messages, and support our oral and intestinal microbiome. In my next post, I will go in more detail how the  foods we eat influence the development of our facial structure, dental arch and airway quality.


Price, W.A. (2018) 8thed. Nutrition and Physical Degeneration. Price-Pottenger. Lemon Grove, CA.

Lin, S. (2018) The Dental Diet. Hay House. Carlsbad, CA.