My understanding of oral health has shifted from striving for squeaky-clean teeth to focusing on supporting the good microbes in my mouth. It’s all about balance—rather than killing all bacteria, the goal is to encourage the beneficial ones.

Recently, a family member shared that they were in agony with a dental problem and struggling to find a dentist. This reminded me of an article I wrote for Live Science about tongue brushing, where I learned a lot about the oral microbiome.

Since then, I’ve taken preventive measures more seriously, explored natural practices, and noticed significant improvements in my gums and teeth. I no longer get that icky feeling in my mouth that used to signal it was time to visit the hygienist.

The human mouth contains over 700 strains of bacteria, but only a tiny fraction contribute to tooth decay and gum problems. One of the main culprits sounds like a sci-fi movie villain: Streptococcus mutans.

Here are my top tips for helping the good bacteria stay in control while keeping the harmful ones at bay.

Oil Pulling

This ancient practice involves swishing oil around the mouth for up to 20 minutes. While I’ve never done it for that long, even a few minutes can be beneficial. I use coconut oil, as studies suggest that its lauric acid effectively breaks down oral biofilms—sticky, slimy layers formed by plaque-forming bacteria. If left unchecked, these biofilms harden into tartar.

How to Do It:

1. First thing in the morning, take a small amount of coconut oil (or another good-quality oil like sesame or olive) and swish it around your mouth. Some experts recommend lightly brushing your teeth beforehand.
2. After a few minutes, spit the oil into a food bin rather than the sink to avoid clogging pipes.
3. Rinse with warm water and spit it out.

I’ve noticed significantly less gum inflammation, plaque, and tartar buildup since incorporating oil pulling into my routine. However, it won’t remove existing tartar—only a dentist can do that.

Herbal Rinsing

Every day, I make a teapot infusion of fresh herbs around mid-morning. I throw in a mix of herbs, dandelions, spices, and even leftover bits of ginger to avoid waste. Some days, it tastes better than others, but you get used to the earthy flavor—and the nutrient content is incredible! Whatever remains in the pot becomes my mouthwash for the day, diluted with warm water.

One herb I regularly include is rosemary (Rosmarinus officinalis). Several studies have highlighted its antimicrobial and therapeutic properties for oral health. One study published in the International Journal of Clinical Paediatric Dentistry found that rosemary extract inhibits the early biofilm formation of Streptococcus mutans, potentially helping to prevent cavities.

Other studies suggest that rosemary can improve gingivitis by reducing bleeding gums, plaque buildup, and biofilm formation.

Other Beneficial Herbs and Spices:

• Clove
• Turmeric
• Mint
• Ginger
• Aloe vera

Natural Toothpaste Choices

Natural toothpastes have improved significantly in recent years. Their key benefit is that they support the good bacteria in your mouth rather than disrupting the natural balance.

When choosing toothpaste, check for sodium lauryl sulfate (SLS). Studies indicate that SLS kills off both good and bad microbes, which can disrupt oral microbiome balance. Other ingredients to avoid include triclosan, chlorhexidine, artificial colors, and sweeteners.

Final Thoughts

Think of brushing your teeth as a method to break up biofilms and remove unwanted debris, rather than just scrubbing for a squeaky-clean feeling. Use a little natural toothpaste, floss between your teeth, and don’t forget to rinse!

By focusing on balance rather than elimination, you can create a healthier oral environment that helps to prevent gum disease and cavities naturally.

(This is general guidance so please check with your dental health professional that any new regime is right for your circumstances).

Introduction: Your Feet—The Unsung Heroes of Your Body

Imagine your body is a tree. Your feet? They’re the roots. A strong, flexible root system keeps the entire tree stable, nourished, and resilient. But if those roots are weak or restricted, the whole tree suffers—branches sag, leaves wither, and the trunk loses its strength. The same goes for your body when your feet and ankles lack mobility.

Your feet and ankles absorb impact, support your weight, and allow you to move efficiently. But when they’re stiff or weak, they can’t do their job properly, leading to compensations in other parts of your body. This is why foot and ankle mobility is essential—not just for athletes, but for anyone who wants to move pain-free and maintain long-term health.

The Importance of Foot and Ankle Mobility

Your feet and ankles are complex structures, and just one foot and ankle unit is made up of 26 bones, 33 joints, and over 100 muscles, tendons, and ligaments. They work together to provide stability, balance, and propulsion—whether you’re walking, running, or just standing still.

Without proper mobility, the chain reaction begins: your knees, hips, and even shoulders compensate for the lack of movement, which can lead to chronic pain and injury. Poor ankle mobility has been linked to knee pain, hip tightness, and even shoulder dysfunction.

Fun Facts About Your Feet

• Your feet contain a quarter of the bones in your entire body (52 bones total, 26 per foot).
• The average person walks over 100,000 miles in their lifetime—that’s like walking around the Earth four times!
• Your foot arches act like springs, absorbing up to 250% of your body weight with each step when running.

Common Injuries Related to Poor Foot and Ankle Mobility

When foot and ankle mobility is lacking, it can lead to a cascade of issues. Here are some of the most common injuries:

1. Plantar Fasciitis – Inflammation of the thick band of tissue on the bottom of your foot, often due to poor foot mechanics or tight calf muscles.
2. Achilles Tendinitis – Overuse of the Achilles tendon, often caused by tight ankles or improper movement patterns.
3. Shin Splints – Pain along the shin bone, often linked to poor foot mechanics and tightness in the lower leg.
4. Knee Pain – If the ankle lacks mobility, the knee often compensates, leading to pain and potential injury.
5. Lower Back Pain – Foot and ankle stiffness can throw off your posture, leading to stress in the lower back.

How to Improve and Maintain Foot and Ankle Mobility

The good news? You can prevent many foot and ankle-related injuries with simple daily habits. Here’s how

Improve Ankle Mobility

There are many ways to improve ankle mobility, and the main thing is that you explore exercises that you will want to do regularly. 

Use Mobility Tools

• Ball Massage: Slowly move a tennis ball under your foot to release tension.
• Foam Rolling: Target the calves and lower legs to improve mobility and reduce stiffness.
• Resistance Bands & Loops: Explore range and tightness using resistance bands and work on muscle balance.
• Yoga Blocks can be a great addition to strengthening the lower limb
• Stick  – a simple broom stick can offer great support to focus your foot training

Strengthen Your Posterior Chain

Your glutes and hamstrings play a crucial role in lower limb function. Exercises like glute bridges, and single-leg balance drills can prevent compensation issues stemming from poor foot mechanics.

Conclusion: Small Changes, Big Impact

Your feet and ankles may not get as much attention as your core or upper body, but they are critical to your overall movement and health. When you prioritise foot and ankle mobility, you set the stage for better posture, pain-free movement, and injury prevention.

So, whether you’re very active, inactive, or someone who simply wants to walk without discomfort, start paying attention to your feet. A little daily mobility work can go a long way in keeping you moving strong for years to come!