I start my day by swishing coconut oil in my mouth for 10-20 minutes every day. And it’s not because I love the taste or texture. Coconut oil is a magic beauty potion, but I don’t crave spoonfuls of it. I practice oil pulling, an ancient technique thought to improve oral health. This simple act is said to offer countless health and beauty benefits, and it’s a pretty meditative way to start my morning routine. Plus, it doubles as a welcome facial exercise.
Oil pulling, also known as oil swishing therapy, is a do-it-yourself mouthwash that has been widely adopted from ancient times to the present day. “Oil pulling is a 5,000-year-old oral hygiene therapy with origins in Ayurveda,” says Juhi Singh of the Juhi Ash Center. “It’s usually done in the morning using coconut, sesame, or sunflower oil,” says dentist John Marasi. The oil is “rubbed” all over the teeth and mouth, gradually thinning with each rinse.
Meet our experts
Improved health, whiter teeth, and a slimmer jawline are some of the claims made by affordable ancient remedies. We spoke to experts to find out which ones are backed by science. Here’s what they had to say:
Benefits of Oil Pulling
The American Dental Association says there’s insufficient research to support the practice and its benefits. Dr. Marasi goes so far as to say that while the habit isn’t harmful, he doesn’t recommend it. And while the habit isn’t a replacement for brushing and flossing twice a day, it does have a long history in Ayurveda, and some research suggests it has antibacterial properties and can help reduce bad breath.
“Oil pulling reduces inflammation and biofilm buildup [a.k.a. plaque]”This is important because biofilm harbors harmful bacteria that can lead to gum disease and tooth decay,” says New York dentist Inna Cherng, M.D. “Your teeth will appear whiter because they’re less likely to be stained by food and drink.” Studies have shown that consistent oil pulling can improve bad breath and reduce plaque.
“Oil pulling kills candida, improves digestion, cleanses the mouth and helps break down food,” adds Singh.
The exact mechanism behind oil pulling is unclear, but researchers have proposed three theories: the oil in the mouth mixes with saliva to create a soap-like substance that cleans teeth and gums, another theory is that antioxidants are to blame, and a third theory is that the oil’s viscosity prevents plaque and bacteria from sticking to teeth.
How to oil pull
The process is generally pretty simple: “I recommend adults use one tablespoon of either sesame oil, coconut oil, or sunflower oil,” says Singh, who prefers coconut oil for its antibacterial and antifungal properties. Next, swirl your mouth for five to 20 minutes, then spit the oil out. “I find that doing something while you’re rinsing makes the time go by faster,” says Singh. I do as she suggests, and I do my oil pulling over my morning eye mask with some coffee brewed.
“My advice is to start slow,” says Singh. “Start with three minutes and work your way up to 20 minutes.” Oil pulling is best done on an empty stomach, and since the goal is to flush out toxins and bacteria, you should never swallow it. Make sure you spit into the trash can, not the sink, to keep your pipes healthy.
After all, oil pulling is a time-honored tradition that has the potential to improve your oral health and, in turn, your overall health. The practice is best incorporated into an existing dental care routine that also includes brushing, flossing, and regular checkups and cleanings.
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