Oral hygiene basics

Dr. Reshmi Mahesh BDS. (Consulting Dentist at Advanced Dental Care)

1. Brush Your Teeth Twice a Day

• How to Brush: Use a soft-bristled toothbrush and fluoride toothpaste. Hold the toothbrush at a 45-degree angle to your gums, and brush in gentle, circular motions to remove plaque. Avoid harsh, back-and-forth scrubbing, which can wear down enamel.

• Duration: Aim to brush for at least two minutes each time to thoroughly clean all surfaces of your teeth—inside, outside, and chewing surfaces.

• Replace Your Toothbrush: Change your toothbrush every 3-4 months or sooner if the bristles are frayed. A worn toothbrush is less effective at cleaning teeth.

2. Floss Daily

• Importance of Flossing: Flossing removes food particles and plaque from between the teeth and under the gumline, areas that brushing alone can't reach. This helps prevent cavities and gum disease.

• How to Floss: Use about 18 inches of floss, holding it taut between your thumbs and forefingers. Gently slide the floss between each tooth, making a "C" shape around the tooth to go below the gumline, and move it up and down.

• Alternatives: If traditional floss is difficult, try using floss picks or a water flosser for convenience.

3. Rinse with Mouthwash

• Benefits of Mouthwash: Antimicrobial mouthwash can kill bacteria that brushing and flossing miss, reduce plaque, and freshen breath. Some mouthwashes also contain fluoride to strengthen enamel.

• How to Use: After brushing and flossing, swish a small amount of mouthwash in your mouth for about 30 seconds, then spit it out. Avoid eating or drinking for at least 30 minutes after rinsing.

4. Limit Sugary and Acidic Foods

• Why it Matters: Sugar feeds the bacteria in your mouth, leading to plaque buildup and cavities. Acidic foods and drinks (like soda, citrus fruits, and vinegar) can erode enamel and make teeth more prone to decay.

• Moderation Tips: Try to limit sugary snacks and acidic beverages, and rinse your mouth with water afterward if you do consume them. Chewing sugar-free gum can also help stimulate saliva, which neutralizes acids.

5. Stay Hydrated

• Importance of Hydration: Water helps wash away food particles and keeps saliva levels high. Saliva is essential for maintaining a healthy mouth because it helps neutralize acids and provides minerals to strengthen enamel.

• Avoid Sugary Drinks: Choose water over sugary drinks, which can feed harmful bacteria and contribute to plaque buildup.

6. Don't Forget Your Tongue

• Why Clean the Tongue: Bacteria can accumulate on the tongue's surface, leading to bad breath and potentially contributing to plaque buildup.

• How to Clean: Use your toothbrush or a tongue scraper to gently clean your tongue each time you brush.

7. Visit the Dentist Regularly

• Routine Checkups: Dental visits every six months are recommended for most people. Regular exams help catch problems early, and professional cleanings remove plaque and tartar buildup that at-home care can miss.

• X-rays and Cleanings: Your dentist may recommend X-rays to detect issues below the surface and cleanings to remove hardened tartar.

8. Don't Use Teeth as Tools

• Why it Matters: Using teeth to open packages or bottles can lead to chips, fractures, or injuries to your gums.

• Be Mindful: Always use scissors or the proper tool instead of risking tooth damage.

Quick Tips for Success

• Stick to a consistent routine, brushing and flossing at the same times every day.

• Use products with fluoride, as it strengthens tooth enamel and fights cavities.

• If you have braces or dental appliances, follow special care instructions from your dentist.

The Impact of Good Oral Hygiene

Regular oral care is key to preventing tooth decay, gum disease, and bad breath, and it also reduces the risk of more serious issues like tooth loss and oral infections. With these simple habits, you can keep your teeth and gums healthy for life.