You’ve had enough sleep and plenty of coffee, but your mind still feels cloudy. You can’t focus in meetings, you forget where you left your keys, and you keep reading the same paragraph. Before you blame stress or your age, you might want to look in the mirror and open your mouth. New research shows that bacteria living in your mouth might be affecting your brain. These tiny organisms aren’t just causing bad breath and cavities; they may be travelling to your brain and causing that mental fog you’ve been experiencing.

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But how do bacteria in your mouth reach your brain?

It’s not as far-fetched as it sounds. Scientists propose several biological pathways, and they’re all quite plausible.

1. The bloodstream loophole

If your gums bleed when you brush, bacteria get a free pass into your bloodstream. Once there, their toxic bits, especially a thing called lipopolysaccharide, can cause systemic inflammation. This inflammation can weaken the blood-brain barrier, letting other bad bacteria slip in.

2. Direct invasion of the brain

Some bacteria, like P. gingivalis, can travel along nerve pathways such as the trigeminal nerve, which connects the mouth to the brain. Once there, they release toxic proteins that damage neurons.

3. The gut gets involved too

When oral bacteria travel down your digestive tract, they can disrupt your gut microbiome, and since the gut and brain communicate constantly through hormones, immune signals, and nerves, this disruption can affect mood, memory, and mental clarity.

What research actually shows

A recent University of Exeter study looked at 110 people over age 50 and found something fascinating. Some bacteria were linked to better memory and attention, while others increased the risk of Alzheimer’s disease. The helpful bacteria, like Neisseria and Haemophilus, actually support your brain. People with more of these good bacteria scored better on memory tests. These bacteria help convert nutrients from vegetables into nitric oxide, a molecule your brain needs for communication and memory.

The troublemakers are more worrying. Porphyromonas gingivalis, the main culprit in gum disease, is particularly nasty. This bacterium has been found in the brains of Alzheimer’s patients, and its toxic proteins were present in brain tissue. People with this bacteria had lower thinking scores. Researchers have also noticed that people with long-term gum disease often perform worse on memory and cognitive tests. Some even have distinct “oral microbiome signatures” that show up before cognitive decline becomes obvious. There are also recent studies showing that people with mild cognitive impairment have noticeably different mouth bacteria than cognitively healthy people.

What you can do

Your oral hygiene might cause brain fog, but the good news is you can control it. You need to take your oral hygiene seriously. This includes brushing your teeth twice a day, taking care of your gums, and attending regular dental check-ups, especially if you have a history of dental problems. Also, your diet should be rich in nitrates to support beneficial bacteria that help cognitive function. Eat plenty of leafy greens, beetroot, and vegetables.

Your brain fog might not be about stress or ageing. It could be a warning sign that harmful bacteria in your mouth are affecting your brain. Next time you’re tempted to skip flossing or postpone a dental check-up, remember: you’re not just caring for your teeth. You’re defending your brain.

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