It’s the most wonderful (and full of sugar) time of the year! From homemade fudge and festive cocktails to endless trays of cookies. It’s no wonder our oral health takes a hit during the winter season. According to the CDC, the average American consumes about 17 teaspoons of added sugar each day. And that number spikes dramatically during the holidays.
All that sugar feeds cavity - causing bacteria, depresses the immune system, and contributes to enamel erosion. But the good news? With a few mindful habits, you can enjoy your favorite treats and still protect your smile naturally.
Here are some practical, science-backed tips for keeping your oral health in top shape this holiday season.
Keeping Up With Good Routines (Or Starting One!)
With family gatherings, parties with friends, and travel, it’s easy to fall out of routine. However, consistent natural oral care is key for healthy teeth and gums. Thankfully, Wellnesse makes it easy with our line of products.
Dentists usually recommend brushing at least twice a day and flossing once daily. This helps to remove the plaque and bacteria that can lead to cavities and gum disease if left unchecked. Tongue scraping is also an underrated, but very helpful way to keep enamel damaging bacteria under control.
If you’re away from home, pack our travel-sized toothpaste and floss picks so you can stay on track wherever you go. Even a quick brush and rinse can make a big difference.
Rinse and Swish
You don’t have to skip the holiday sweets completely, just be mindful. Every time you eat, bacteria in your mouth feeds on leftover sugars and releases acid that can weaken enamel. Rinsing your mouth with water mixed with our Balanced Mouth Blend helps wash away food particles, neutralize acid, and keep things balanced.
Carry a reusable water bottle with you during events so you can take a sip or swish after eating. Filtered water is the best option since it’s free of the chlorine and contaminants that can disrupt your oral microbiome. There’s also some evidence that it’s best to wait for 30 minutes after eating before brushing. So instead of constantly brushing, swishing with water is easier to do and better for your teeth.
Avoid Nonstop Snacking
One of the biggest oral health challenges during the holidays isn’t just sugar, it’s constant snacking. Sugary foods, and even carb rich foods like stuffing, crackers, and bread tend to linger on teeth. Even if you’re rinsing and brushing, this also raises blood sugar levels, which play an important role in tooth remineralization.
High blood sugar can reduce saliva flow, which our teeth need to carry minerals and remineralize the enamel. Overall, less saliva also means more tooth decay. Our saliva needs time between meals to restore a neutral pH and repair enamel.
Try giving your mouth (and body) a break. Eat in defined meals, and if you do snack, choose foods that don’t linger on your teeth, like caramel, cookies, and refined carbs. Options like cheese, nuts, fresh fruit, and crisp veggies can be helpful. Not only are they lower in refined sugar, but some (like cheese and veggies) contain nutrition we need to support remineralization.
It's easy to munch non-stop during the holidays out of boredom or just from mindless eating. Instead, try going for a walk, play a board game, or chat with loved ones instead of hovering by the snack table. This simple habit helps your oral microbiome rebalance and gives your saliva a chance to do its natural protective work.
Watch Out for the Drinks
Punch, soda, eggnog, and sparkling beverages are holiday staples, but they’re also a major source of added sugar and acids. Even carbonated drinks without sugar are acidic enough to wear away enamel over time. Harvard researchers note that frequent exposure to acidic or sugary drinks keeps the mouth in a constant low-pH state. Over time this weakens enamel and increases cavity risk.
If you’re enjoying one of these drinks, try to do so with a meal instead of sipping all day long. And always rinse your mouth with water afterward to help neutralize acid. Better yet, choose drinks like water or herbal tea. These won’t feed oral bacteria or erode enamel.
Brush 30 Minutes After Eating
While it may make sense to brush right after eating, that strategy can actually do more harm than good. After we eat, especially after eating acidic or sugary foods, enamel temporarily softens. Brushing immediately afterward can wear away that softened layer.
Dentists recommend waiting at least 30 minutes after eating to brush. This gives saliva time to rebalance mouth pH and begin the remineralization process. If you want to freshen your breath in the meantime and support oral health, try one of Wellnesse’s probiotic mints.
Be Mindful of Alcohol
Most of us know the benefits of not drinking alcohol in excess, but did you know it also plays a role in our oral health? In addition to the sugar found in some cocktails and mixed drinks, alcohol is also drying. It can reduce saliva flow and make it easier for harmful bacteria to thrive. Over time, excessive alcohol consumption is linked with a higher risk of oral health problems.
The FDI World Dental Federation notes that alcohol increases the risk of cavities, gum disease, tooth wear, and bad breath. Excessive drinking also raises the chance of mouth injuries from falls or accidents. So if you’re celebrating with drinks, alternate with water and aim for moderation.
Support Your Oral Microbiome
The oral microbiome, a community of bacteria living in your mouth, plays a big role in your overall health. When it’s balanced, it helps protect against bad breath, cavities, and gum disease. But excess sugar, alcohol, and processed foods can disrupt the microbiome.
Natural oral care should be simple, effective, and work with real life schedules, even during the holidays. Here are some of our top picks for supporting the mouth microbiome and keeping your smile bright this season.
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Travel Size Whitening Toothpaste - Our best selling mint toothpaste but in tiny form! This uses remineralizing hydroxyapatite along with soothing and freshening natural ingredients. The travel-size version makes it easy to bring along wherever you go.
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Floss Picks - These convenient floss picks come in a compact package that fits easily in your purse or carry-on. It makes it simple to remove plaque and food particles when you’re on the move.
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Oral Probiotics - In raspberry lemonade and mint flavors, these probiotics support a healthy mouth microbiome. They introduce beneficial bacteria that crowd out harmful strains, promote fresher breath, and help maintain oral pH naturally.
A Balanced Approach to the Holidays
You don’t have to give up all your favorite holiday foods to protect your smile. The key is mindfulness. Enjoy treats in moderation, drink plenty of water, and maintain your regular oral care routine. The mouth is the gateway to the body and when we make smart oral care decisions, it can have a positive impact on our overall health.
High blood sugar, frequent snacking, or excess alcohol can all affect your immune system and increase the risk of infections. According to the CDC, elevated blood sugar can weaken white blood cells, your body’s main defense against infections in the mouth.
By taking small, intentional steps, you can keep your oral health (and your immune system) strong through the holidays. So savor the cocoa and eat the pie… but don’t forget to take care of your mouth too!
Sources:
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FDI World Dental Federation (2024). Alcohol as a Risk for Oral Health. International dental journal, 74(1), 165–166.
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Centers for Disease Control. (2024, May 15). Healthy Eating and the Holidays. CDC.
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Centers for Disease Control. (2024, January 25). Get the Facts: Added Sugars. CDC
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Steiner, J. L., Crowell, K. T., & Lang, C. H. (2015). Impact of Alcohol on Glycemic Control and Insulin Action. Biomolecules, 5(4), 2223–2246.
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Centers For Disease Control. (2024, May 15). Oral Health and Diabetes. CDC
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Harvard School of Dental Medicine. (2022, November 22). Maintaining your oral health during the holiday season.
