How to Take Care of Your Teeth

Brush your teeth twice daily. Brushing is a crucial task that should never be skipped or rushed. You should brush for at least 2 minutes each time, ensuring every tooth is thoroughly cleaned.

• Replace your toothbrush when it wears out. After about 3 months of use, the bristles become bent and less effective at cleaning – in fact, they can become sharp and harm your gums, leading to bleeding. A new toothbrush will keep your teeth clean and shiny.
• If you use an electric toothbrush, replace the brush head every 3 months.
• Children should start brushing as soon as their baby teeth emerge. Baby teeth are prone to decay, and establishing a brushing routine early will teach them how to care for their teeth when permanent teeth come in.
• You can also carry a toothbrush to school or work for a quick brush after lunch. This helps prevent food particles from sticking to your teeth and causing bad breath. However, avoid brushing immediately after eating; wait at least 30 minutes. Food in your mouth produces acid that softens enamel, making it more susceptible to damage.

Use fluoride toothpaste. Fluoride is crucial as it strengthens tooth enamel and protects against cavities. Look for toothpaste brands with a fluoride concentration of 1,350–1,500 ppm. Children can also use this toothpaste, but adults should supervise to ensure they don’t swallow it. For kids aged 2-6, use only a pea-sized amount.

• Children’s toothpaste doesn’t always contain enough fluoride to effectively prevent tooth decay. The fluoride content should be at least 1,000 ppm to be effective.
• Apply a small amount of toothpaste to your brush and clean all tooth surfaces. Spit it out after brushing instead of swallowing.

Floss daily. Dental floss helps remove food particles, plaque, and bacteria trapped between teeth. When you start flossing, your gums may bleed slightly, but this should stop after a few days.

• It’s best to floss before brushing. Flossing cleans the sides of your teeth, allowing fluoride to penetrate and strengthen the enamel.
• Use about 45 cm of floss. Wrap it around your fingers and gently slide it between teeth. Curve the floss around each tooth and move it up and down. Avoid pressing too hard when flossing below the gumline. This shouldn’t hurt, though minor bleeding is normal and helps reduce micro-inflammation.
• If flossing is challenging, try using an interdental brush. These small brushes or pointed tools can clean between teeth without the need for long floss.

Use mouthwash. Mouthwash can kill bacteria and control bad breath. You can buy commercial products or make a saltwater solution at home. Rinse for at least 2 minutes.

• Dissolve half a teaspoon of salt in a cup of water. Salt dissolves faster in warm water when stirred vigorously.
• Check the ingredients of commercial mouthwashes. Some have antibacterial properties or contain fluoride. Choose a flavor that’s pleasant for you.
• Brushing is still necessary even if you use mouthwash.
• You can also use a water flosser with mouthwash for deeper cleaning between teeth.

Clean your tongue. Use a tongue scraper to clean your tongue. Many toothbrushes have a tongue cleaner on the back. If needed, you can even use the bristles of your toothbrush. Cleaning your tongue removes food debris and bacteria from its surface.

• Gently scrape from the back to the front of your tongue, being careful not to gag.
• Rinse your mouth after scraping. Avoid swallowing the bacteria you’ve just removed.

Avoid smoking. Smoking increases the risk of oral cancer, gum disease, bad breath, and tooth discoloration. It also reduces saliva production, allowing bacteria to thrive. Quitting smoking significantly improves oral hygiene. Support is available through:

• Hotlines, counseling services, and support groups
• Medical aids like medications, nicotine replacement therapy, and inpatient treatment facilities

Limit sugar consumption. Sugar is broken down by saliva and oral bacteria, producing acids that erode tooth enamel. You can minimize this damage by reducing your sugar intake. Foods to avoid include:

• Sweets like candy, cakes, ice cream, pastries, chocolate, or gummies
• Sugary breakfast cereals
• Sweetened tea, coffee, and sodas

Reduce alcohol intake. Alcohol harms tooth enamel, increasing the risk of cavities. If you drink alcohol, do so in moderation. The recommended daily limits are:

• 350ml of beer per day for women and 350-700ml for men.
• A large glass (350ml) of 5% beer is equivalent to one glass of wine or a small shot of spirits.

Snack on teeth-cleaning foods. Fresh, crunchy fruits and vegetables are healthy snacks that can satisfy hunger. While they can’t replace brushing, they help clean teeth and massage gums. Try foods like:

• Apples
• Broccoli
• Carrots
• Celery
• Bell peppers
• Lettuce
• Cucumbers

Cut back on sticky foods. Sticky foods leave sugary residues on teeth and are hard to clean from between teeth, increasing the risk of decay. Consume the following in moderation:

• Raisins, prunes, dried mangoes, dried pineapple, and other dried fruits, especially sugar-coated varieties.
• Hard candies, gummies
• Granola bars

Clean your teeth with sugar-free gum. Chewing gum stimulates saliva production, which helps break down and remove food particles stuck in your teeth.

• You can purchase sugar-free gum at grocery stores, convenience stores, or pharmacies.
• Avoid using sugary gum as a substitute for sugar-free gum. Sugary gum leaves a residue on teeth that increases the risk of cavities.

Watch for signs of dental problems. Many issues start as minor discomfort but can worsen over time and become harder to treat. Schedule a dental appointment if you notice:

• Pain or swelling in the jaw
• Loose permanent teeth
• Gums that are sore, bleeding, or swollen during brushing or flossing
• Gums pulling away from teeth
• Teeth sensitive to hot or cold foods
• Persistent bad breath
• Pain or discomfort when biting

Get professional dental cleanings. Schedule a checkup and cleaning with a dental hygienist every six months. Take your child to the dentist as soon as their baby teeth emerge. The dentist or hygienist will:

• Teach you the most effective brushing and flossing techniques
• Remove hardened plaque from hard-to-reach areas
• Examine your gums for signs of gum disease
• Check for cavities

Ask your dentist about fluoride varnish and dental sealants. These treatments provide long-term protection for teeth and are suitable for both adults and children.

• Fluoride varnish can be applied every six months. It strengthens tooth enamel by coating the teeth with fluoride.
• Dental sealants are applied approximately every 10 years. A thin composite layer is painted onto the teeth to create a smooth surface, protecting cracks from bacteria and trapped food particles.

Find affordable dental care. Many people pay out-of-pocket for dental services. You can explore budget-friendly options through the following methods:

• Call or search online for reputable hospital websites. In the U.S., you can check the U.S. Department of Health and Human Services website, state or provincial health departments, or community health centers. These resources often list facilities that offer sliding-scale fees based on income.
• Contact nearby dental schools to inquire about low-cost treatment programs or free clinic days, which are often used to attract patients for student training. In the U.S., you can search online through the American Dental Association or the American Academy of Oral Health websites.