When it comes to protecting your health against viruses, whether seasonal or more serious infections like COVID, dental hygiene might not be the first thing that comes to mind. But your mouth is one of the primary gateways into your body, and keeping it healthy is deeply connected to the strength of your immune system.

Oral Health and Immunity

The mouth harbors billions of bacteria. When oral hygiene is poor, harmful bacteria can overgrow and create inflammation that doesn’t just stay in your gums, it travels through the bloodstream and burdens your immune system. Research has shown that gum disease is linked to increased risk of respiratory infections, and during COVID, studies revealed that people with periodontal disease were more likely to experience complications. A healthy mouth reduces systemic inflammation and helps your immune system focus on fighting off real threats, not battling preventable oral bacteria.

Why N-Acetylcysteine (NAC) Matters

NAC is a powerful antioxidant and precursor to glutathione, often called the body’s master antioxidant. It helps thin mucus, supports lung function, and assists in detoxifying environmental toxins. During viral infections like COVID, NAC has been studied for its ability to reduce oxidative stress and protect the lungs. Supplementing with NAC can help strengthen your body’s natural defenses, making it easier to recover from or ward off viral infections.

The Role of Zinc and Vitamin C

Zinc is essential for immune cell development and function. It can help shorten the duration of viral infections and supports the body’s ability to repair tissues. High-dose vitamin C is another cornerstone of immune defense, reducing oxidative stress and enhancing the activity of white blood cells. Together, zinc and vitamin C work synergistically to bolster the body’s resilience when faced with viral challenges.

The Dairy and Sugar Connection

While dairy may be well-tolerated by some, it is known to increase mucus production and promote congestion in many people. During times of viral illness, excess mucus can worsen respiratory symptoms and make it harder for the body to clear pathogens effectively. Dairy can also contribute to low-grade inflammation, which compromises immune resilience. Similarly, sugar suppresses immune cell activity and feeds harmful bacteria and yeast, creating the perfect environment for illness to take hold. Limiting or avoiding both dairy and sugar during periods of viral exposure or illness helps the body stay strong, clear, and focused on healing.

Daily Practices to Protect Yourself

• Brush and floss daily with holi (pearly) whites to reduce oral bacteria and inflammation.
• Gargle with warm salt water or a natural mouth rinse to flush out bacteria and soothe the throat.
• Support your lungs and immune system with NAC supplementation.
• Incorporate zinc and high-dose vitamin C during viral season.
• Avoid dairy and sugar to reduce mucus, inflammation, and immune suppression.
• Prioritize whole, anti-inflammatory foods like leafy greens, garlic, ginger, and vitamin C–rich fruits to give your immune system the nutrients it needs.