Scrape That Tongue
So I’ve been doing this thing lately to ensure my longevity, you know so I can be that 92 yr old skiing with my grandchildren and it’s quite simple.
Scrape your tongue! That’s it. Now, I know what you’re thinking, I brush my teeth 2 times a day and I have a water flosser, do I really need more? Yes. Yes you do because this little step is going to add decades and it takes less than a minute (I know cuz I’ve timed it).
Simple and easy! Scrape your tongue 8 little swipes will pays dividends to your overall health and wellbeing.
Short Term Rewards - Removes the odor causing bacteria that can lead to bad breath. It also revitalizes your taste buds giving you a clear slate of flavor enjoyment. This improves longevity by reducing the total burden of potentially pathogenic microbes. With fewer oral pathogens, this reduces the risk for oral and respiratory infection: And as we age, that means less chance of periodontal disease and pneumonia.
Less bad bacteria means better oral ecology which supports healthier gums and teeth, which are tied to better nutrition and fewer chronic disease risks over time.
Major Reward - The scraping action stimulate oral bacteria that convert dietary nitrates into nitric oxide (NO), a powerful Vasodilator. Which then causes vasodilation , an opening up of blood vessels to carry more oxygen. That oxygen nourishes the cells and promotes renewal and regeneration.
“Vasodilation is the widening of blood vessels resulting from the relaxation of their muscular walls, which increases blood flow and decreases blood pressure. This natural process occurs in response to various bodily needs, such as delivering more oxygen to exercising muscles or releasing excess heat from the body. It is a critical mechanism for regulating blood pressure and ensuring tissues receive adequate blood supply [s]. “
Huh? Yeah so dietary nitrates, like those found in leafy green veggies and in beetroot are absorbed into the body and concentrate in saliva. Then the oral bacteria located on the dorsal tongue surface are nitrate-reducing microbes! Meaning they can reduce nitrates into nitrite. Swallowed nitrite is then converted into NO systemically then all those positive health benefits follow… vasodilation, reduced blood‑pressure effects, improved metabolic benefits.
Nitric oxide (NO) is a vital molecule naturally produced by the body, playing a key role in cardiovascular health, cognitive function, and skin revitalization. It functions as a critical signaling molecule, playing an essential role in regulating various physiological processes. The Benefits of Nitric Oxide for Health and Wellness include [s][s]:
Improve blood circulation by relaxing blood vessels
Enhance cognitive function and brain health
Support immune function, helping the body fight infections
Promote skin revitalization, aiding in a youthful appearance
Boost athletic performance by increasing oxygen delivery to muscles and reduces post workout muscle soreness
Enhance sexual function by increasing dilation of the sex organs providing engorgement (which improves erectile dysfunction)
How to:
Place scraper on the back center of your tongue and pull gently forward towards the tip. Perform in 3-8 strokes to remove all debris (or biofilm). Rinse after use and dry before storage. Key here is to be gentle.
Use Proper Tools: Use a dedicated tongue scraper, preferably cooper or stainless steel.
Make it a Daily Practice: Key here is daily. For me doing it in the morning right after brushing my teeth has been effective and sustainable.
Considerations for Scraping :
1) Stop Antiseptic Mouthwash. These Antiseptic mouthwashes kill oral bacteria . You want the good bacteria! Since the bad ones are being scraped away, you don’t need to whip-out the good ones which would blunt nitrate→nitrite conversion.
2) Do it regularly - Because bacterial communities rebound, occasional scraping is unlikely to eliminate beneficial activity long‑term.
