Menopause and Your Smile: Why Gums Recede

What… the Menopause?

Each week we spotlight an unexpected and frustrating symptom of menopause that no one warned you about. Because menopause is more than just hot flashes and missed periods.

This week’s spotlight: Receding Gums 

What’s Going On?

If you’ve noticed your gums receding or your teeth appearing longer than usual, you’re not alone. Many women going through menopause experience this issue, and it can be more than just a cosmetic concern. Let’s delve into why this happens and what you can do about it.

During menopause, the decline in estrogen levels can significantly impact your oral health. Estrogen plays a crucial role in maintaining bone density and collagen production, both vital for healthy gums and teeth. As estrogen levels drop, you may experience:

• Receding gums: The gum tissue wears away or pulls back, exposing more of the tooth and its root.
  
• Dry mouth: Reduced saliva production can lead to a dry mouth, increasing the risk of gum disease and tooth decay.
  
• Increased sensitivity: Exposed tooth roots can cause heightened sensitivity to hot, cold, or sweet foods.

These changes can make your gums more susceptible to infection and may lead to gum disease if not addressed.

You’re Not Alone

You’re not alone in this. Research indicates that 1 in 3 women over 50 report noticing their gumlines receding, exposing more of the tooth and its roots. These gaps or “pockets” can accumulate bacteria, leading to increased sensitivity and potential gum disease. 

Additionally, a study found that nearly half (48%) of women aged 40 and older are unaware of the connection between menopause, oral health, and heart health. This highlights the importance of awareness and proactive care. 

What Can You Do?

Taking proactive steps can help manage and prevent further gum recession:

1. Maintain good oral hygiene: Brush your teeth gently with a soft-bristled toothbrush. Most dentists recommend using fluoride toothpaste, however every biological dentist I interviewed prefer their patients use non-fluoride toothpastes that use Nano-hydroxyapatite
   
2. Stay hydrated: Drink plenty of water to help alleviate dry mouth.
   
3. Use a humidifier: Adding moisture to the air can help prevent dry mouth, especially during sleep.
   
4. Consider Hormone Replacement Therapy (HRT): HRT may help restore estrogen levels, potentially improving gum health.
   
5. Regular dental check-ups: Visit your dentist regularly for cleanings and to monitor gum health. I go twice a year.
   
6. Avoid tobacco products: Smoking can exacerbate gum problems and hinder healing.
   
7. Address underlying health issues: Conditions like diabetes can affect gum health; managing them can improve outcomes.
   

Remember, while receding gums cannot naturally grow back, their progression can be slowed with proper care and treatment. 

What Worked for Me?

Receding gums started in my 20s, unfortunately due to improper brushing techniques prescribed by my dentist. 

I have since been corrected, but the damage was done and my sensitive teeth needed a “filler”, which has lasted decades. Over time, I discovered a few new approaches that also made a real difference:

• Personalized Hormone Support: I worked closely with my healthcare provider to tailor HRT to my needs, rather than following a one-size-fits-all approach. I am working on prevention with this approach.
  
• Targeted Oral Care Rituals: Instead of just brushing twice a day and gentle flossing, I am not consistent, but I go through phases of oil pulling once a week. This is supposed to help reduce inflammation and keep my gums healthier.
  
• Hydration with Purpose: I made it a habit to sip water throughout the day and paired it with no fluoride toothpaste and mouth taping at night. This combination helped combat dry mouth and sensitivity in a way that felt sustainable rather than forced.
  
• Lifestyle Integration: I noticed that low-impact exercise and mindful nutrition like foods rich in vitamin C, collagen, and omega-3s supported gum health indirectly. It wasn’t a quick fix, but over time I saw a difference in sensitivity and gum resilience.
  

These aren’t quick solutions, and they didn’t reverse recession, but layering these habits consistently allowed me to slow progression and feel proactive about my oral health.

I have a great podcast recording with biological dentist Dr Dominick Nischwitz here and another with Dr Toni Engram discussing options to rebuild receding gums coming in the pipeline. Stay tuned! 

Want to learn about more strange symptoms that can show up during the menopause transition? Check out this article for a deeper dive or for a quick recap, watch this Instagram reel. 

And if you’ve ever felt these symptoms, hit reply or tell us your story in our free Facebook group Biohacking Menopause. You just might help another woman feel seen.