Tongue scraping, an ancient practice with roots in Ayurveda, involves using a tool to remove debris, bacteria, and dead cells from the surface of the tongue. This simple addition to your oral hygiene routine may offer various benefits, from improving your sense of taste to potentially impacting your overall health.
What is Tongue Scraping?
Tongue scraping is a fast way to remove extra particles - including the ones that cause bad breath - from the surface of your tongue. It’s done with a small, slightly rounded tool made from plastic or metal. Today's tongue scrapers, or tongue cleaners, are made of plastic or metal. They have a handle with a head that you drag from the back of your tongue to the front to scrape the surface.
Potential Benefits of Tongue Scraping
While no amount of scraping can replace a good toothbrushing, its purported benefits have enticed quite a few to add this extra step to their morning and evening routines.
Improved Oral Health
The tongue harbors bacteria that can lead to plaque buildup, bad breath, and gum disease. Debris, bacteria, and dead cells can build up on your tongue over time. This can lead to bad breath and have a negative impact on your overall oral health. Tongue scraping helps remove this buildup, potentially reducing the risk of oral infections like gingivitis and thrush. Removing bacteria is key to preventing cavities, gum disease, and other conditions affecting the mouth. Incorporating tongue scraping into your daily oral hygiene routine can complement brushing and flossing, boosting your overall oral health.
Enhanced Sense of Taste
Older research suggests that using a tongue scraper twice daily can improve your sense of taste. Coatings on the tongue can dull taste buds. Your tongue may be able to better distinguish between bitter, sweet, salty, and sour sensations. A clean tongue might improve your sense of taste, allowing you to better appreciate the flavors of foods and drinks.
Read also: Risks and Controversies of the Tongue Patch Diet
Fresher Breath
By removing bacteria and food particles that cause bad breath, tongue scraping may help freshen your breath. Researchers in one 2004 study found that scraping was more effective than brushing at removing odor-causing bacteria. While tongue scraping can help banish bad breath, consistency is key. For example, using a tongue scraper in the morning won’t prevent bad breath from developing later in the day. Bacteria will build up as you eat and drink, so if you’re concerned about bad breath, you’ll need to scrape after every meal. At a minimum, scrape your tongue when you brush your teeth. This will help prevent long-term buildup that’s associated with severe bad breath.
Improved Tongue Appearance
Buildup of excess debris can cause your tongue to take on a white, coated appearance. Daily scraping can help remove this coating and prevent it from returning. It may be especially good for a "coated tongue," which means a buildup of bacteria and dead cells that could result from things like:
- Medication use
- Smoking
- Dry mouth
- Inconsistent brushing
- Yeast infections
Detoxification Support (Ayurvedic Perspective)
Ayurvedic medicine says the tongue reflects internal health. Tongue scraping could stimulate internal organs and aid the body’s detoxification processes. In Ayurveda, we use tongue scraping to perform an inner and outer cleansing or detox every morning. Tongue scraping involves gently gliding a stainless steel or copper tongue scraper from the back of the tongue forward to remove toxins. Tongue scraping is a simple and effective way of detoxing every day.
There is a map on the tongue that corresponds to organs such as the lungs, the heart, stomach, liver, spleen, GI tract, pancreas, etc. Using a tongue scraper, as part of an Ayurvedic morning routine, gently removes ama, or toxins, from the tongue while simultaneously massaging the internal organs. Tongue scraping directly supports overall health and healthy digestion, which begins in the mouth. Keep in mind that ama on the tongue is not only indicating toxins in the oral cavity, it is also showing ama in various parts of the body and mind.
Potential Impact on Blood Pressure
Emerging research suggests a connection between the oral microbiome, tongue scraping, and blood pressure. Certain bacteria on the tongue convert dietary nitrate into nitrite, which can then be converted to nitric oxide, a molecule that helps regulate blood pressure. Disrupting this process, through the use of antiseptic mouthwashes or perhaps excessive tongue scraping, may negatively impact blood pressure.
Read also: Exploring Beef Tongue Recipes
How to Scrape Your Tongue
To perform tongue scraping, you’ll need the right tool - a tongue scraper. A quick search for tongue scrapers can reveal lots of options. These include ones made from plastic, copper, and stainless steel. Most will have a slightly rounded shape, much like an inverted spoon. If you’re in a pinch, household items like a spoon (clean, of course) or your toothbrush will do. However, they may not remove as much odor-causing bacteria as a dedicated tongue scraper.
Follow these steps to effectively use your tongue scraper:
- Stand in front of a mirror, open your mouth, and stick out your tongue.
- Gently set the rounded end of the tongue scraper at the back of your tongue. If you’re worried about gagging, you may find it helpful to start at the middle of your tongue. You can gradually start from farther back as you get used to scraping.
- Gently touch the scraper to your tongue. Slowly pull it forward, toward the tip of your tongue. You should never push the scraper from the tip of your tongue back. Always go from the back of the tongue to the tip.
- After each scrape, use a washcloth or tissue to remove debris from the scraper.
- Repeat until you’ve scraped the entire surface of your tongue. One to two scrapes across the same area is usually enough.
- Wash the tongue scraper with warm water and soap, dry, and store in a clean, dry area.
The entire process usually takes less than two minutes. Repeat as needed throughout the day. The optimal time for tongue scraping is in the morning.
Choosing a Tongue Scraper
There are two types of tongue scrapers you can choose from:
- Metal tongue scrapers: You'll find metal tongue scrapers made of stainless steel (known for its durability and ease of cleaning) and copper (thought to have antimicrobial properties).
- Plastic tongue scrapers: Benefits of plastic tongue scrapers include being soft and flexible (gentler on the tongue) and often combined with a brush.
Which type you choose is a personal preference. Metal tongue scrapers may be more expensive, but they may also be more durable and last longer. Plastic tongue scrapers may be softer and gentler, but they'll likely need to be replaced more often.
Read also: Blue Tongue Skink Nutrition
Addressing Common Concerns and Misconceptions
One of the biggest concerns about tongue scraping is stimulating the gag reflex. This could make you vomit while tongue scraping. To avoid this, refrain from placing the scraper too far back on your tongue. When you first start scraping, you may find it helpful to scrape from the middle of your tongue to the tip. You can gradually start from farther back as you get used to the sensation.
It’s also possible to accidentally cut the surface of your tongue with the scraper. To prevent this from occurring, make sure your tongue scraper doesn’t have any uneven or rough edges. You should inspect your scraper before every use to ensure that it’s still safe to use.
You should be mindful of how much pressure you’re applying. You want to be gentle enough to avoid harming your taste buds or breaking the skin, but firm enough to scrape up excess debris. When in doubt, start soft and gradually increase the pressure. Pressing too hard on the scraper could injure your tongue, causing redness and irritation. Be gentle, avoid excessive pressure, and choose a scraper that is comfortable for you. If you experience any discomfort or irritation, consult with your dentist.
Another misconception is that using a toothbrush on your tongue is just as effective as using a tongue scraper. Although cleaning your tongue with a toothbrush is better than not cleaning it at all, using a tongue scraper is more effective. Researchers found that tongue scrapers removed 30 percent more volatile sulfur compounds on the tongue than a soft-bristled toothbrush.
Integrating Tongue Scraping into Your Oral Hygiene Routine
Tongue scraping can be beneficial, but you won’t achieve your desired results if you aren’t taking a well-rounded approach to oral hygiene. You can help maintain and even improve your overall oral health if you:
- Use a fluoride-based toothpaste and mouthwash to help fight cavities.
- Brush your teeth and gums at least twice a day. Make sure you brush for at least two minutes. Set a timer or play a song on your phone to help ensure that each session is long enough.
- Floss at least once a day to remove tough-to-reach debris between your teeth.
- Drink plenty of water throughout the day to reduce dry mouth, a common cause of bad breath.
- Avoid using tobacco products, which can contribute to buildup on the tongue.
- See your dentist for regular checkups and cleanings. Most dentists recommend cleanings twice a year, but you may need to go more frequently depending on your overall dental health.
When to Seek Professional Advice
Although home methods like tongue scraping can help reduce tongue buildup, it isn’t a cure-all. See your dentist right away if you’re dealing with chronic dry mouth or have a “hairy tongue.” They can assess your symptoms and determine whether you’d benefit from more frequent cleanings, special mouthwash, or other treatment options. Sometimes, tongue scraping can reveal symptoms that your dentist should evaluate. This includes white patches in the mouth.
Tongue Scraping and Weight Loss: Exploring the Connection
Losing weight and keeping it off can be a struggle for most people, but one of the things that you can do to help to feel more satisfied from the food that you eat is to help the taste buds on your tongue to enjoy the flavors of what you’re eating by tongue scraping. Some experts even claim it can curb your appetite since food tastes more satisfying. Now, I can’t say I lost any weight or ate less overall, but my food satisfaction did soar. All of a sudden strawberries tasted sweeter, dark chocolate richer, and sea salt saltier.