What I learned about tongue scraping, dental health, and the connection between your mouth and overall health and wellness
What I learned about tongue scraping, dental health, and the connection between your mouth and overall health and wellness
As children, we learn to brush our teeth. We’re all told to floss, whether we do it regularly or just the week before a dental appointment is another story. We know oral hygiene matters, yet have you heard about tongue scraping?
I interviewed Chris Burres about key lessons he learned from speaking with 55 wellness and longevity experts about aging. Interestingly, tongue scraping came up as a top health tip from one of the experts. When he mentioned it, I immediately thought of my dad doing it when I was a kid! That had me wondering, is tongue scraping really worth the attention?
Tongue scraping is a simple practice that can help remove debris, bacteria, and dead cells from the surface of the tongue. These are important factors when it comes to your oral microbiome. It’s worth remembering that your mouth is not only where digestion begins, it also has its own collection of bacteria. There are some types of bacteria we want present and others we may want to limit. Some of the less helpful bacteria, along with debris and dead cells, can contribute to bad breath. One potential benefit of tongue scraping is that it may help remove some of these bacteria.
Keep in mind that tongue scraping may only temporarily remove one possible cause of bad breath. While scraping your tongue in the morning may clear away buildup from your mouth, that buildup can return after you eat. Supporting fresh breath may require repeating the process or adding other oral health habits.
I was curious though, is there research on tongue scraping? Are there benefits beyond possibly fresher breath? There have been a few studies looking at tongue scraping, although more research would be helpful. A 2004 study found that tongue scraping was more effective than brushing teeth at removing odor causing sulfur compounds. A 2005 study found that using a tongue scraper twice daily for a week reduced overall amounts of Mutans streptococci and Lactobacilli bacteria in the mouth. Streptococci and Lactobacilli are two bacteria associated with bad breath and dental decay.
Tongue scraping may also support your sense of taste. You may notice that you can better recognize different tastes like bitter, sweet, salty, and sour. This study also noted that tongue scraping may improve the appearance of the tongue since buildup can make the tongue look white or coated.
This brings up an interesting connection to the Ayurvedic approach, an ancient health system. In Ayurveda, different areas of the tongue are connected with different systems of the body, and tongue color can be viewed as a sign of different imbalances. A white tongue suggests a Kapha imbalance, while red, yellow, or green may indicate a Pitta imbalance. Black or brown can represent a Vata vitiation, and a pale tongue can point to a rakta dhatu deficiency. Since the Ayurvedic approach views the tongue as connected to different parts of the body, Ayurveda also suggests tongue scraping may support immune health, digestion, and other areas of wellness.
Since the oral microbiome is connected with overall health, could tongue scraping support our well-being? Tongue scraping may help remove bacteria from the tongue, teeth, and gums, making it a helpful addition to a dental health routine. Oral health habits are connected with overall wellness, and poor oral hygiene may be associated with concerns like heart disease and potentially some cancers, along with other health conditions. This means tongue scraping may be another simple practice to consider as part of your health and wellness routine.
You might think brushing your tongue works the same way as tongue scraping, but research suggests there may be a difference. According to the previously mentioned 2004 study, the tongue scraper was 30% more effective than the toothbrush at removing certain compounds. Let’s think about it this way. Imagine your tongue is like a carpet. Something spills on the carpet and leaves a stain. If you use a brush to remove it, you may push some particles deeper into the fibers. If you scrape the particles away, you may remove more from the surface. Removing the stain is similar to removing bacteria and debris from your tongue.
Tongue scrapers are also a simple tool to add to your routine. If you want to try one, the U-shaped tool is available in metal or plastic, with a rounded edge and handles for holding. Using it is simple. Hold the handles, open your mouth, and stick out your tongue. Place the rounded edge toward the back of your tongue, while being careful not to go so far back that you trigger your gag reflex. You can also start in the middle of your tongue if that feels more comfortable. Then gently pull the scraper forward toward the tip of your tongue. You’ll notice debris collecting from the surface. Rinse the scraper, wipe it clean, and store it somewhere clean, dry, and away from moisture.
A few safety reminders to keep in mind when using a tongue scraper. First, avoid pushing the tool backward because that may spread bacteria rather than remove it. Avoid pulling the scraper sideways since that could irritate or cut your tongue. Also check that your tool does not have any damage that could cause injury, and remember to use gentle pressure.
Remember, with all things related to health and wellness, consistency matters. Tongue scraping may not keep bad breath away all day, but using it once or twice daily alongside brushing and flossing may support your dental health, oral health, and overall wellness routine.