Top Tips to Prevent Dry Mouth During the Winter Months

Have you ever noticed how things shrivel up in the winter? The plants turn brown and flowers wilt, a sign of dehydration. Acorns and nuts that fall to the ground have crinkly shells, with grooves so deep it can hold morning dew. Our hands too, which we frequently run under hot water, turn into papery things. Anything can cut them, they are so delicate. Have you ever wondered, "what of our mouths"? Interestingly enough, they dry up too!

What is Xerostomia?

If you've never heard of Xerostomia, it is a word that describes mouth dryness. And it happens to be a common dental occurrence. One that worsens in the winter similar to how the rest of nature dries up. Additional factors in our modern lifestyles contribute to the prevalence of dry mouth. We are less resilient to cold weather compared to our ancestors. Therefore, on top of low humidity from cold air, we also battle with:

• indoor heating

• reduced water intake

• mouth breathing from congestion and smaller airways

• a plethora of winter drinks (coffee and alcohol)

• increased medication use

Why Does Mouth Dryness Matter?

You may be wondering why this matters. Saliva keeps our mouths moist and acts as a protective element to our oral cavity. First, it washes away food debris and bacteria from tooth surfaces (especially the nooks and crannies). It also balances pH. When we eat, our mouth has a spike in acidity, which can be harmful to enamel - the outer layer of teeth. Saliva balances the pH and reduces acidity levels. Saliva also carries minerals that are involved with remineralization of enamel. These are all protective factors.

In dentistry, we see a correlation between dry mouth and rampant decay. We also see a correlation between dry mouth and gum disease. Without saliva cleansing the mouth, we see fungal infections of the tongue. Bad breath, trouble chewing or swallowing, and cracked lips are all symptoms. Some people have difficulty speaking or sound hoarse. Others may have a reduced sense of taste.

Overall, dry mouth matters and for those who have it, it can really affect quality of life.

Top Tips to Avoid Dry Mouth During the Winter Season

There are many ways to reduce mouth dryness this winter season. Our top tips include:

• Limit the amount of time the heat is on in the house. Set the thermostat below what is naturally comfortable. Opt for cozy socks, blankets, and snuggles with the pets and kiddos instead. Incorporate movement, such as yoga stretches or jumping jacks. Or settle in a sunny spot in the house.

• Turn on humidifiers which will increase moisture in the home.

• Increase water intake. A habit tracker or using a water bottle with indicators are great motivators and reminders!

• Use mouth tape at night so the oral cavity doesn't dry out. We recommend it to all our patients. The one I really like is the VIO2 mouth tape, which can have an "H" or "I" configuration. Side note: There are more benefits to mouth tape than just preventing xerostomia. Mouth-breathing increases the bacterial load entering our mouths. It also worsens sleep apnea, since it weakens nasal breathing. The book Breathe by James Nestor is one of my favorite reads of all time with regards to the art of breathing.

• Limit warm drinks that can dehydrate the body. High consumption of coffee and tea during the winter months can lead to dehydration. The habit of drinking water with coffee is a good one to establish in general. Opt for alternative warm drinks such as boiled ginger and honey.

• Chew sugar free gum with xylitol. The physical act of chewing something triggers saliva production in the mouth. Other options are chewing crunchy fruits and veggies such as apples, celery, or carrots. Both of these will increase saliva naturally through your body's natural feedback system.

Of course, there are some factors that we can do little about. Medication use is not easily modified. Then again, medication is year round and not just a winter problem. Simply stack some of these other habits with it and it'll surely help!

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