I’d prefer to attempt one thing completely different—impressed by my good friend Cory Rodriguez’s well being publication, I’ll share one Q&A at first of every publication—scroll to the underside for the reply!
Q: What’s one change in your mouth that may warn of sleep apnea earlier than you ever snore?
Within the final publication, we checked out how declining estrogen modifications your gums, saliva, and airway. We talked about saliva decline, airway modifications, and the irritation that may ripple by way of your mouth, mind, coronary heart, and bones.
At present’s follow-up is a distilled checklist of the recommendation I’ve repeated to perimenopausal sufferers for years—every merchandise connects on to these modifications and is one thing I’ve personally vetted, used, or advisable. You don’t want all of them to see outcomes—even one change can assist your mouth and your complete physique now.
22 must-haves to guard your mouth in perimenopause:
- Oral probiotics (S. salivarius K12 & M18 – like this one)
I like to recommend these as a result of they restore steadiness to your oral microbiome, which can assist defend gums, throat, and airway from the inflammatory micro organism that may take over throughout estrogen decline. - Stainless-steel tongue scraper
Two fast scrapes every morning can hold your breath recent and scale back odor-causing micro organism with out harming the great micro organism your mouth wants. (Hopefully you’ve ditched the mouthwash by now, which nukes your physique’s capability to provide nitric oxide.) - Sonicare electrical toothbrush with strain sensor
A strain sensor trains you to wash totally with out damaging gums or enamel, that are extra weak now. - Pentadecanoic acid (this one)
Helps cell membrane well being, reduces irritation, and helps with metabolic and cardiovascular resilience—all essential as estrogen drops. The science is newer and fewer in depth than for another dietary supplements right here, but it surely’s compelling sufficient that I take it myself. I see it as an “rising proof” instrument which will supply additional assist for gum tissue restore, bone well being, and restoration from day by day stressors. - Excessive-quality water filter (removes fluoride & heavy metals)
Cuts down hormone-disrupting contaminants, defending each your mouth and hormone steadiness. - Glass water bottle (BPA-free)
Prevents estrogen-mimicking chemical compounds from plastics from moving into your system. - Excessive-quality magnesium (this one)
Magnesium helps your physique use vitamin D successfully, helps bone and gum well being, and protects saliva stream. Many ladies in menopause are low in magnesium with out realizing it. - Vitamin K2 + D3 combo
Estrogen helps keep calcium in bones (together with the jawbone), and its decline throughout perimenopause can scale back that effectivity. This mix helps direct calcium to the place you want it most—strengthening enamel, jawbone, and skeletal bone—and away from delicate tissues like arteries, the place it could possibly trigger hurt. - Electrolyte powder (this one)
Replenishes important minerals in your saliva, serving to it keep on the proper pH to buffer acids and defend your enamel from erosion and decay—particularly essential since dry mouth is such a persistent concern in perimenopause. - Collagen peptides (grass-fed)
Helps the connective tissue in your gums and the ligaments holding your enamel. Rising proof and a robust organic rationale recommend they could assist hold these constructions resilient throughout perimenopause (although there’s not as a lot analysis as we have now for vitamin D3 and K2 and magnesium—however sufficient that it’s definitely price mentioning.) - Crimson/near-infrared mild remedy gadget (this one)
Stimulates restore in gums and bone, serving to offset slower therapeutic when estrogen is low. - CO₂ monitor (this one)
Permits you to see if poor air high quality may very well be making airway collapse and dry mouth worse in a single day. - Nasal respiratory assist (nasal dilator or mouth tape)
Helps you keep nasal respiratory at night time to guard saliva stream and airway well being. - Oura Ring/sleep tracker
Exhibits early indicators of respiratory or sleep disruption so you’ll be able to handle them earlier than they affect your oral well being. - CBCT scan baseline (solely when you have root canals, implants, airway points, or unexplained signs)
Provides an in depth 3D view to catch bone loss or an infection early. - Dwelling saliva pH strips
Helps you monitor acidity so you may make modifications earlier than injury begins. - Bone density scan (DEXA)
Checks for bone loss in your jaw and the remainder of your physique. - Mandibular development gadget
Retains your airway open at night time to guard your coronary heart, sleep, and mouth. - Turmeric
Estrogen helps regulate irritation, and when ranges drop in perimenopause, your physique can shift towards a extra pro-inflammatory state. Turmeric gives pure anti-inflammatory assist which will assist hold gums, bones, and total well being protected throughout this transition. One easy manner I like to include it’s by including a teaspoon of turmeric powder to soups or stews—the mild warmth and wholesome fat assist your physique take up it higher. - Digestive enzymes (these ones)
My spouse and I each take these as a result of we work exhausting to eat wholesome and wish to take up each little bit of the vitamins we’re placing in. The flexibility to interrupt down and take up vitamins declines with age—in ladies throughout perimenopause and in males too. These enzymes assist you get extra out of the meals you eat, so your enamel and gums obtain the minerals they should keep robust. - Microbiome-friendly toothpaste with nano-hydroxyapatite (this one)
Replenishes minerals in your enamel and helps gum well being with out disrupting the microbiome. - An enlightened MD for HRT
Discover a supplier who understands how hormone remedy impacts your oral well being, bone density, airway, and sleep. Ideally, your menopause physician is somebody who can also be collaborating along with your purposeful dentist!
ANSWER: Scalloped tongue edges—these little waves or indentations alongside the edges of your tongue—may be one of many earliest indicators your airway is narrowing at night time. Even in case you’re not loud night breathing but, it’s price getting checked. This may be an early clue to sleep-disordered respiratory, which, if ignored, can quietly have an effect on your coronary heart, mind, and total well being.
In the event you’ve made it this far—wow. Thanks for being right here. I’d like to know the way else I can assist you in your well being journey. It’s a privilege to have the ability to write these newsletters, and I don’t take your time and a focus with no consideration. Please reply along with your questions or matters you’d like lined—and take into account sharing this text with another person who’d profit.
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