How to Combat Bad Breath

There are numerous reasons why you may feel the need to hide your bad breath (halitosis). However, if you frequently find yourself resorting to quick fixes to mask the foul odor, it's important to follow these key guidelines for a more permanent solution.

Brush your teeth regularly. The two main causes of bad breath are bacteria and the breakdown of food particles. The crevices in your mouth provide an ideal hiding place for "bacteria" to thrive.

• Apply a small amount of toothpaste to a soft-bristled brush and hold the brush at a 45-degree angle to your gums. Gently brush your teeth, being careful not to brush too hard or irritate your gums. If done correctly, brushing should take about three minutes.
• Brush your teeth and rinse with mouthwash at least twice a day, and floss at least once daily.
• Make sure to clean all the nooks and crannies in your mouth, brushing not just your teeth but also your gums and tongue.

Clean Your Tongue. Brushing alone isn't enough. The surface of your tongue is covered with papillae and taste buds, which makes it a prime hiding spot for more bacteria than other areas of your mouth. Removing bacteria from your tongue can help reduce bad breath.

• You should buy a tongue scraper such as Orabrush or other brands, or simply use a soft-bristled toothbrush.
• Brush your tongue gently from back to front, making sure to move the brush up and down.
• If you're prone to gagging, brushing your tongue can make the problem worse. Be slow and careful to avoid triggering the reflex.

Use Dental Floss Daily. Dental floss plays an essential role in oral health, just like regular tooth brushing, and can also help reduce bad breath. Make flossing a regular habit, just like brushing your teeth.

• At first, your gums may bleed when you remove food particles stuck between your teeth and gums. But if you’re brave enough, try smelling the floss after cleaning your teeth. You’ll be able to identify the source of that foul odor.

Use Mouthwash. Mouthwash can help keep your mouth fresh, moist, and prevent bad breath.

• Look for mouthwash that contains chlorine dioxide. Bacteria responsible for bad breath often thrive on the back of your tongue, making brushing or scraping more challenging. Luckily, a mouthwash with chlorine dioxide can neutralize these bacteria.
• Try to rinse before brushing, flossing, scraping, or brushing your tongue. Then, rinse again after completing the steps. This ensures that any remaining bacteria are neutralized.

Consider Chewing Gum. Chewing gum can help eliminate bad breath by stimulating saliva production. However, some types of gum are more effective than others, such as:

• Cinnamon-flavored gum, which is particularly good at removing a significant amount of bacteria from your mouth.
• Choose gum with xylitol (sugar-sweetened gum can actually promote bacterial growth, causing other issues with foul breath). Xylitol is a sugar substitute that helps prevent bacteria from forming in your mouth.

Keep Your Mouth Moist. Dry mouth is a major cause of bad breath. This is why your breath tends to smell worse in the morning – your mouth produces less saliva while you sleep. Saliva is your enemy against bad breath as it not only flushes out bacteria and food particles but also has antibacterial properties and contains enzymes that kill germs.

• Chewing gum can stimulate saliva production (and help mask the bad breath with additional flavors). However, mint gum doesn’t help with saliva production.
• Drink water. Rinse your mouth with water. While water doesn’t directly stimulate saliva, it helps rinse your mouth, which is a good option.
• Dry mouth could also be due to medication or an underlying medical condition. Ask your doctor about switching medications or addressing any potential health issues.

Quit Smoking and Chewing Tobacco. If you need another reason to quit this dangerous habit, smoking is a well-known cause of bad breath.

• Quitting smoking can be tough, but you can find tips and advice on how to quit smoking on the Mytour website.
• In some cases, bad breath could be an early sign of oral cancer caused by smoking or chewing tobacco. It’s crucial to stop smoking immediately and consult a doctor for a proper diagnosis regarding this serious condition.

Avoid Odorous Foods. Our bodies absorb the scents and flavors from the foods we consume. Certain foods with strong odors can linger in your breath for several hours after eating. Consider eliminating or at least brushing your teeth after eating these foods.

• Vegetables from the Allium family, such as onions, garlic, leeks, and chives, are known for their potent smell. Eating these foods or preparing dishes with them, like Middle Eastern hummus or curry, can make your breath particularly strong. However, they are very healthy, so instead of cutting them out completely, limit their use when dining alone, like cooking at home.
• Understand that even brushing your teeth may not completely remove the smell of raw garlic and other pungent odors. When your body digests food, the food’s scent enters your bloodstream and lungs, eventually coming out through your breath. If your regular diet includes a lot of these foods, reducing them (without completely eliminating them) may help improve your breath.

Avoid or Limit Coffee and Alcohol. The chemical compounds in both drinks alter the environment in your mouth, creating a breeding ground for bacteria that causes bad breath.

• If you can’t or don’t want to stop drinking coffee and alcohol, rinse your mouth with water or a mixture of 1 part baking soda and 8 parts water after drinking. Be sure to brush your teeth about 30 minutes afterward.
• Avoid brushing your teeth immediately after drinking coffee or alcohol (or any acidic foods or drinks), as the acid in these drinks can soften tooth enamel, making your teeth more prone to damage from brushing.

Follow a Low-Carb Diet. Did you know that if you’re on a low-carb diet, you might experience 'ketone breath'? Essentially, when your body breaks down fat for energy, it produces ketones, some of which can escape through your mouth. Unfortunately, ketones have a strong odor, which can cause your breath to smell. If you’re following a strict low-carb diet or any plan that encourages burning fat instead of providing essential energy, consider adding some healthy carb-rich snacks, like apples or bananas, to your routine.

• Additionally, fruits high in vitamin C can help combat bacteria that cause bad breath.
• This issue also affects those who are fasting, whether for religious reasons or due to anorexia. If you suffer from this, bad breath may be one of the reasons you can’t stop starving yourself.

Consult a Doctor. If you've followed the steps above, but your bad breath persists, you may be dealing with a health issue that requires treatment.

• Persistent bad breath is often a sign that something is wrong with your body. If changes in your oral hygiene and diet haven’t improved your breath, it’s likely due to an imbalance, infection, or illness within your body.

Check for Tonsil Stones. These small formations consist of food particles, mucus, and bacteria that collect and harden in your tonsils, appearing as white spots. They are often mistaken for strep throat, though sometimes tonsil stones are small enough to go unnoticed in a mirror.

• Tonsil stones are typically harmless but can be a cause of bad breath. If you notice a white spot on your tonsil, gently press it with a cotton swab (be careful not to trigger a gag reflex or push too hard). If the spot dislodges with fluid or pus, it could be a tonsil infection. However, if it doesn’t come off or just reveals white pus, it’s more likely a stone. You can smell it to confirm.
• You may also notice a metallic taste in your mouth or a sensation of something stuck in your throat.

Check for Diabetic Ketoacidosis (DKA). If you have type 2 diabetes, your body may burn fat for fuel instead of glucose, producing ketones, which cause bad breath.

• Bad breath can also be a side effect of metformin – a medication used to treat type 2 diabetes. If you’re taking metformin, consult your doctor about potential alternatives.

Be Aware of Other Potential Culprits. Several health conditions can contribute to bad breath, including:

• Fish Odor Syndrome: If your body cannot metabolize a chemical called trimethylamine, it will be released in your saliva, causing foul-smelling breath. It can also be released through sweat, leading to a lingering odor on the body with additional symptoms.
• Infections: Certain infections like sinusitis or gastric infections can be responsible for bad breath. It’s essential to monitor for any unusual symptoms, including this one.
• Kidney Disease or Chronic Kidney Failure: The smell of ammonia or metallic taste in your breath may indicate serious kidney problems. See a doctor immediately if you notice this symptom.