• Oral Health
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USING TONGUE SCRAPPER: CREATIVE WAYS TO AVOID GAGGING

Cleaning your tongue without gagging can be a challenging task for many. The accumulation of bacteria on the tongue not only contributes to bad breath but also affects overall oral health. Fortunately, there are effective techniques to overcome the gag reflex and clean your tongue properly. In this guide, we’ll explore why we gag, the importance of tongue cleaning, and practical methods to clean your tongue without discomfort.

UNDERSTANDING THE GAG REFLEX

The gag reflex, scientifically known as the pharyngeal reflex, is a protective mechanism that prevents choking when foreign objects stimulate certain areas in the mouth and throat. While the intensity of the gag reflex varies among individuals, it can be desensitized over time with consistent practice. [Shruthi Sivakumar, Aparna Prabhu. 2023]

DO WE NEED TO CLEAN OUR TONGUE?

Surprisingly, a significant portion of bad breath (halitosis) can be attributed to residues on the tongue. The back of the tongue harbors a vast array of bacteria, including those responsible for producing sulfur compounds, which contribute to foul breath. Moreover, cleaning your tongue doesn’t just freshen your breath; it can also enhance your sense of taste, making your culinary experiences more enjoyable. [Int J Environ Res Public Health. 2022]

8 CREATIVE WAYS TO AVOID GAGGING

Desensitization:

Gently desensitizing the tongue is an effective way to overcome the gag reflex. By gradually introducing stimuli and focusing on specific areas, you can reduce sensitivity over time. Daily practice with a soft toothbrush can help extend your tolerance.

Change Your Breathing:

Breathing through the nose instead of the mouth can minimize sensitivity to the gag reflex. Additionally, practicing controlled breathing techniques can further alleviate discomfort. [Richard B. Chaffee, Jacob Zabara, and Martin F. Tansy]

Pressure Points:

Applying pressure to a specific point on the palm has been shown to reduce the gag reflex for many individuals. Making a fist with the thumb tucked inside and squeezing firmly can help dull the sensation of gagging. [J. American Dental Association, 2008]

Brush Sideways:

Instead of brushing the tongue from front to back, try brushing or scraping sideways. This alternative motion can reduce stimulation of the gag reflex, allowing for more effective cleaning.

Try Dental Floss:

If traditional tongue cleaning methods still trigger gagging, consider using dental floss as an alternative. While less effective than dedicated tongue cleaners, dental floss offers a smaller profile and may be easier to tolerate.

Humming:

Some individuals find that humming or vocalizing while cleaning their tongue can distract from the gag reflex. Give it a go with some simple AAAs or your favourite tunes. This technique may help make the cleaning process more comfortable.

Use a Tongue Scraper:

Opting for a tongue scraper instead of a toothbrush can make cleaning easier. Tongue scrapers have a lower profile, allowing for deeper cleaning without triggering the gag reflex. [Emerg Infect Dis. 2007]

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Clean on an Empty Stomach:

Cleaning the tongue on an empty stomach, such as in the morning before breakfast, can minimize the gag reflex. Avoiding large meals before tongue cleaning may help improve comfort and effectiveness.

MASTERING PROPER TONGUE CLEANING TECHNIQUE:

• Stick out your tongue as far as possible.
• Inspect your tongue in the mirror to identify areas of debris.
• Place the UMA Pure Palate Tongue Scraper on the affected area.
• Gently press down and pull the cleaner towards the tip of the tongue.
• Rinse the cleaner under running water and repeat as necessary.

• Finish with an antibacterial mouthwash to further reduce bacteria buildup.

Mastering the art of tongue cleaning is essential for maintaining oral health and fresh breath. By understanding the gag reflex and implementing practical techniques, you can clean your tongue effectively without discomfort. Incorporate tongue cleaning into your daily oral hygiene routine to experience the benefits of improved breath and taste sensation. With patience and perseverance, you can conquer the gag reflex and achieve optimal tongue cleanliness.

• Ayurveda Health Oral Health
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HOW TONGUE SCRAPING CAN FIGHT OFF ACNE, BAD BREATH, AND MORE

For many, the tongue is an essential organ, enabling the daily processes of eating, taste, and speech. However, this important body part is also a site of toxin buildup—and without proper oral care, these toxins can lead to problems like acne, digestive issues, halitosis, and other bodily imbalances which makes oral hygiene a necessity.

Fortunately, these potential issues can often be combatted by employing good oral hygiene practices. But besides the basics of brushing and flossing, you can take one step further to improve oral health—through the practice of tongue scraping, or jihwa prakshalana.

WHAT IS TONGUE SCRAPING, AND WHY IS IT IMPORTANT? 

In Ayurvedic tradition, tongue scraping is an extremely simple practice and a fresh breath solution that has a major impact on our health: it removes the impurities on the tongue that might otherwise compound into more serious health problems. As we sleep, a combination of food, bacteria, fungi, and other toxins accumulate on our tongues. Without proper care, these impurities—or ama—can be reabsorbed into the body, leading to problems as varying as digestive issues, acne, or bad breath. Through tongue scraping, the negative effects of accumulation can be countered and prevented—as one study shows, this Ayurvedic practice improves bad breath and eliminates harmful coatings on the tongue.

HOW TO USE A TONGUE SCRAPER: 

Fortunately, a high-quality tongue scraper is an easy and accessible purchase. Our own Pure Palate Tongue Scraper is made of copper, which has antimicrobial and detoxifying characteristics. To use a tongue scraper, gently run the scraper across your tongue from back to front in the morning. Rinse off the scraper and repeat several times. When finished, you can wash the scraper with warm water and soap and store it in a dry place. Simple, right? What’s more, it only takes a minute of your day—a minute that can go a long way toward your health and well-being.

UMA Pure Palate Tongue Scraper $10

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• Ayurvedic Remedies Health Oral Health
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OIL PULLING: THE NATURAL WAY TO WELLNESS

Swishing oil around in the mouth—known as oil pulling—is an ancient Ayurvedic practice for promoting oral hygiene, cleanliness and health. It may seem bizarre, but it is, in fact, a proven wellness practice that has immense oral benefits. Firstly, it helps to rid the mouth and body of ama (excess impurities and toxins). Studies show that is has an effect on the reduction of plaque and gingivitis. As the oils swishes throughout the mouth the debris, viruses, bacteria, and other toxins stick to it, ultimately pulling it from the mouth.   

Furthermore, research touts oil pulling as a way to “cure more than thirty systemic diseases when practiced regularly and as directed.” Our oral cavity is often looked at as a telling sign of what else is happening in the body, from gut issues to autoimmune diseases. Billions upon billions of organisms fester in the mouth, many of which can contribute to various illnesses and diseases, from cardiovascular issues to diabetes. All of this is interconnected with our oral health, which makes it an essential element to care for. Oil pulling helps in mouth detoxification, to kill bacteria connected to these health ailments, ultimately preventing various illnesses. Studies show it can also help to increase metabolism and improve overall longevity. 

There are also the superficial benefits: Oil pulling is key for freshening breath, healthy gums and even whitening the teeth. At UMA, we love it because it can also feel like a massage on the gums and tongue. It’s incredibly simple to do: Take approximately one tablespoon of oil—coconut is preferred in Ayurveda for its lauric acid content, a fatty acid that boasts anti-microbial and anti-bacterial properties. (Sesame is an excellent oil to use as well.) Gently swish it around your mouth for about fifteen to twenty minutes, making sure to move the oil around so it touches all areas of the gums and sides of cheeks. (You can use this time to listen to a podcast, do your self-care routine, shower—you name it.) When finished, spit the oil into a trash can and rinse your mouth with water. Make sure not to swallow any remaining oil as this is riddled with toxins. This practice—which is ideally performed daily—can be done at any time of day, but traditional Ayurvedic medicine recommends oil pulling in the morning. 

•  ayurveda,   Ayurveda Essentials,   Ayurvedic routine,   coconut oil,   morning routine,   oil pulling,   oral care,   Pulling detox oil pulling treatment,   UMA elements,   Words of Wellness

• Ayurveda Health Oral Health
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OIL PULLING 101: EVERYTHING YOU NEED TO KNOW ABOUT THIS NATURAL ORAL CARE METHOD

What is oil pulling?

Oil pulling is an ancient Ayurvedic practice that involves swishing 1-2 teaspoons of oil in your mouth.

Why oil pull?

Oil pulling is a method of natural detoxification. Not only does it promote oral hygiene, it also cleanses the body and promotes good health in general. People have reported having whiter teeth and healthier pink gums after incorporating oil pulling into their daily routine. Some have even experienced greater health benefits such as reduction in joint pain, clearer skin, balancing hormones, and many more.

How do I oil pull?

Oil pulling is best done on an empty stomach. Before brushing your teeth in the morning, simply swish 1-2 teaspoons full of your oil of choice as you would with a mouthwash, but do not gargle. Do this gently to prevent your jaw getting tired as you will be doing this for the next 10-20 minutes! It may seem like a long time, but meanwhile you can check your email, read the news, shower, prepare breakfast and go about your morning routine! After that, spit out the oil (just not in your drain or sink) and rinse your mouth with warm water. It should now look milky and watery, and your mouth should not feel oily. Brush your teeth as you would usually, and ideally scrape your tongue with a tongue scraper after, and you’re done!

What oils can I use?

In general, any vegetable oil will work! Sesame oil is commonly used in India, but many beginners find it aversive due to the strong taste. Instead, try starting off with coconut oil which is more fragrant and pleasant. As a bonus, the lauric acid in coconut oil helps to naturally whiten teeth! Other possible options are sunflower oil and olive oil. The key is to pick an unrefined, cold-pressed oil because these have more nutrients, allowing you to reap the most benefits of oral hygiene.

• Common mistakes and concerns

1. Do not swallow the oil! This would defeat the purpose of oil pulling, as it would be full of toxins and bacteria.
2. Do not spit the oil into the sink, bath or toilet. Oils return to their solid state at lower temperatures, and can potentially clog your drains. Instead, spit it into the trash.
3. Some nausea and even mild headaches during the initial process are normal! It may take several days to get used to the process. These symptoms indicate the effectiveness of the detox process. As you rid your body of the toxins, these symptoms will fade and you will even better than before. If you have persistent headaches, stop the practice, and consult a physician ASAP as they may be caused by another underlying ailment needing immediate attention altogether.

• Ayurveda Health Oral Health
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OIL PULLING: HOW TO GET FRESHER BREATH—AND FIGHT OFF TOXINS, TOO

Having sparkly white teeth instantly brightens a smile, promotes a youthful look, and instills confidence in those that have them. Reasons like these help to explain why cosmetic teeth whitening is such a massive industry—a $3.2 billion global industry (as of 2017), to be exact. However, studies have shown that over-the-counter teeth bleaching products can increase gingival irritation and inflammation.

By contrast, the Ayurvedic practice of oil pulling not only freshens the breath and even whitens teeth—it also provides a host of health benefits, including the reduction of plaque and gingivitis, prevents bad breath and the combating of systemic diseases. All you have to do is gently swish one tablespoon of oil—coconut oil and sesame oil are good options—around all areas of your mouth for 15 to 20 minutes before spitting the oil into a trash can and rinsing your mouth with water.

How can such a simple practice have such wide-reaching and beneficial effects? In Ayurveda, the mouth is viewed as a telling reflection of the body’s health. Since the mouth is a site that harbors bacteria, toxins, and other impurities, our oral hygiene is closely linked to our overall health. As various studies demonstrate, the practice of oil pulling generates antioxidants that pull the lipid layers of bacterial cell membranes into the oil and block bacterial growth and plaque formation. As a result, the toxins and impurities in our mouths—or ama—can be removed from the body once the oil is spit out. In Ayurvedic tradition, oil pulling is carried out in the morning before brushing the teeth.

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• Ayurvedic Remedies Health Oral Health
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EXPERIENCE THE BENEFITS OF TONGUE SCRAPING IN JUST ONE MINUTE

Incorporating tongue scraping into your daily routine truly takes very little effort. You can purchase one for $10 or less online. Get into the habit of scraping your tongue first thing in the morning before drinking or eating. Let your tongue loosely fall out of your mouth and then gently run the tongue scraper from the back of your tongue to the front. Rinse it off and repeat several times until the entire surface of the tongue has been accounted for. (Wash your scraper with warm water and soap before storing it in a dry place.)

Even after just one morning you’ll likely notice a difference.

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Related blogs:

A-Beauty,   Ayurveda,   Ayurveda Essentials,   morning routine,   oral health,   The UMA pure palate tongue scraper,   tongue brushing,   tongue scraping,   Words of Wellness 

• Ayurvedic Remedies Health Oral Health
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EASY WAYS TO IMPROVE YOUR ORAL HYGIENE

Both Ayurveda and dental practitioners emphasize the importance of oral hygiene, as our mouths serve as windows into the underlying conditions of our bodies. There are a large number of reasons as to why it’s so important to brush and floss our teeth, maintain oral care routine and to visit the dentist regularly: not only does a strong oral hygiene routine strengthen our teeth and gums—it also helps to boost immunity, improve digestion and prevent the development of more serious diseases, from cardiovascular issues to diabetes. As an added bonus, your teeth are also sure to look white, bright, radiant and Healthy.

In Ayurveda, there are a number of small, simple practices you can incorporate into your daily routine for major oral health benefits. Here are 3 of those practices that will inspire you to revamp your approach to oral care—and thus your overall health.

1

OIL PULLING

Oil pulling is an Ayurvedic practice that involves swishing oil in the mouth as an act of detoxification. Research demonstrates that the act of oil pulling can extract ama, or toxins (including chemical, bacterial and environmental toxins), from the mouth that come from the blood. Thus, oil pulling becomes a detoxifying practice not only for the Gum care, but also for the entire body.

The benefits of oil pulling are numerous and impressive. As the practice extracts viruses, bacteria and other toxins from the mouth, it can in turn combat the development of diseases and ailments that develop from the accumulation of bacteria, like gut issues and autoimmune disorders. It can also increase metabolism and improve longevity. In addition, it is believed to naturally whiten the teeth and freshen the breath, contributing to a radiant, healthy smile

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To oil pull, simply swish one tablespoon of oil (coconut and sesame oils are good options) in your mouth for 15-20 minutes, making sure to cover all areas of the gums and teeth. While you do this, you can go about the rest of your morning routine, whether that be by taking a shower or preparing your morning coffee. Then spit out the oil and rinse your mouth with water.

If you’re looking for a blend of oils that is targeted specifically for oil pulling and oral hygiene, we have our own UMA Pure Detox Oil Pulling Treatment, which combines detoxifying and revitalizing coconut, sesame and peppermint oils for maximal effectiveness and freshness.

2

 TOUNGE SCRAPING

The Ayurvedic practice of tongue scraping is one you’ll want to incorporate into your routine right away, as it only takes a minute and provides immense health and wellness benefits. Tongue scraping, which involves gently running a scraper across the tongue, removes toxins and impurities from the mouth that might otherwise lead to the development of problems like digestive issues, acne or bad breath. Like oil pulling, it is a detoxifying practice that rids the body of ama. As one study shows, tongue scraping can also improve bad breath as it removes harmful coatings from the tongue. 

Ayurvedic tradition typically recommends the use of a copper tongue scraper, as copper is revered for its antimicrobial and detoxifying qualities. Our UMA Pure Palate Tongue Scraper harnesses the potent cleansing properties of copper to freshen breath, combat imbalances and eliminate impurities.

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To incorporate this simple practice into your dental routine, simply run a tongue scraper from the back of the tongue to the front, rinsing off and repeating several times until you’ve covered the entire surface of the tongue. Rinse with warm water and wash with soap before storing in a dry place

3

 AYURVEDIC HERBS & SUPPLEMENTS

As research demonstrates, the Ayurvedic herb amla (or Indian gooseberry) is especially effective in building and strengthening oral health. It also supports the healing and development of connective tissue. You can incorporate this herb into your routine by taking one to two grams a day in the form of capsules. While our UMA Love-Thy-Liver Herbal Supplement is designed to strengthen liver health, it also harnesses the strengthening powers of amla as a key ingredient.

Research also shows that liquorice root reduces plaque and combats cavities, and that herbs like alfalfa leaf, cinnamon bark and turmeric root strengthen the bones and joints, which in turn improves and strengthens the teeth.

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• Ayurvedic Remedies Health Oral Health
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A SIMPLE AYURVEDIC HACK TO BOOST YOUR IMMUNITY: MOUTH CARE

Take a walk down memory lane with us; to Arabian Nights and the well-loved tale of Alibaba and the 40 Thieves. Why do we reference this ancient tale? Well, it shares common ground with another ancient Ayurvedic truth (not a tale) – the tried-and-tested value of “Open (ing) Sesame”. A vital Ayurvedic ingredient, Sesame has been used in a variety of healing formulas, and today we focus on its immunity boosting strength through the ritual of Oil Pulling.

Immunity and the Practice of Ayurvedic Oil Pulling (or Swishing)

With immunity being so top of mind, we share a tried and true classic immunity booster: Ayurvedic oil pulling, which is an excellent addition to the list of ways to boost immunity. Also known by other names like oil swishing or swishing oil, this is an ancient practice of swishing around a little bit of warm sesame oil in your mouth for 10-20 minutes each morning and then spitting it out. If you’re wondering how to oil pull, it’s a simple process that involves rinsing your mouth with the oil in a similar way to mouthwash. At first blush, this may seem simplistic but allow us to illustrate why it has powerful effects and numerous oil pulling benefits.

The science behind Ayurvedic oil pulling is that the oil works like a magnet to draw bad bacteria and toxins from your gums and salivary glands. If you’ve ever done ‘a quick tongue check’ of your teeth in the morning, you’ve probably felt a slippery, oily film coating your pearlies. This is plaque – the villain that brings with it caries, bad breath, gum disease and if it enters the body…need we say more? A surprising oil (film remover) is none other than — oil!

What happens in your mouth when oil pulling for body detox is the oil emulsifying when it comes in contact with your saliva (oil + water). It binds with the plaque coating over your teeth and gums to remove and therefore, inhibit bacterial co-aggregation and plaque formation.

THE Most Common Mistake with Ayurvedic Oil Pulling

Now that we’ve established how bringing out the big immunity guns literally means ‘like for like’ let’s look at what fans are saying about a heap of health benefits. Apart from oil pulling immunity benefits, there’s a lot to love like lesser headaches and TMJ pain, healing skin issues caused by toxin accumulation and boosting metabolism for overall health.

But there are certainly skeptics and we’re saying that it doesn’t matter if you are not a believer, or you’ve tried it once and felt like it did not work. Chances are, that the purity of oil may not have been what the jar claimed which defeated the healthy outcomes that made you want to try it in the first place. Also, Ayurveda works by eliminating root causes rather than symptoms, so rituals may take a little time to eliminate the symptoms, but effects are far longer lasting. Being consistent and patient with your Ayurvedic rituals is key to getting great results when oil pulling for body detox.

Apart from oil selection and keeping at it with regular rhythm, there is also one ritualistic angle that we’ll discuss later on in this article.

Choosing the Right Oil for Ayurvedic Oil Swishing

We spoke about sesame oil at the start of this article. And that’s at the heart of this, because sesame oil is not only used as a base oil for a wide number of Ayurvedic recipes, but it is also a popular oil for oil pulling. High in antioxidants, traditional Ayurvedic texts regard it as a warming oil which nourishes muscles, builds stamina, stimulates energy and is antimicrobial.

Sesame has a beautiful nutty flavor profile. It combines well with coconut oil and is perfect for infusion with herbs that can help keep immunity on the up and up. So, choose an oil pulling treatment that is formulated correctly for the best benefits. A good formula will be infused with antibacterial agents like neem and clove that are commonly used in commercial toothpastes too and for the very same reasons. Favoring an oil pulling treatment  that has balanced herbs and the right fats/oils will be oil pulling done right, and make the ritual that much more pleasurable, and that you’re more likely to do it. To quote one of our favorite editors (and human beings!) Megan O’Neill at Goop, “My mom swears by it — she does it with pure organic sesame oil — but whenever I’ve tried it, it felt onerous… until I started doing it with the oil from Uma, an Ayurvedic skin-care line that’s one of the most beautiful brands in existence. It’s a mix of clove, sesame, coconut, and turmeric oils, and your mouth feels pristine, like it’s been exorcised, after.”

Maximize Your Immunity with Ayurvedic Oil Swishing

Another important angle to explore is the wholesomeness of your Ayurvedic oil pulling ritual. If we were to journey back in time a couple of thousands of years, Indian sages were probably not eating as much sugar as we do now. This necessitates an upgrade to adapt this ancient ritual to modern times. A lot of folks are probably doing a swish and leaving it there. Brushing your teeth post pulling is that all-important crossover step that may serve as the missing link. Always, always follow with brushing your teeth right after. That clean mouth feel is heaven!

Take it up a notch and also scrape your tongue to get that bacteria-laden gunk right off. A good tongue scraper is an essential element of your morning oral health care routine that can supercharge your immunity. More on that here.

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Open Sesame, we say!