Easy Ways to Improve Your Oral Health

Even if you have nice teeth, oral health and good routines that take care of your teeth are essential.  Taking care of your teeth and gums can help you avoid gum disease, tooth loss, and cavities. According to dentists, there are a variety of ways you can support good oral health easily.  It is crucial to be consistent with your dental health habits and check-in with your dentist at least twice a year.

Brush Your Teeth

This one is obvious.  It would help if you aimed to brush your teeth twice a day – once when you wake up and once before you go to bed. Many of us are guilty of skipping the latter, but this is the best way to get rid of plaque and germs accumulated during the day.

It is an art to brushing teeth; you should keep brushing for at least 2 minutes, moving your toothbrush in circular motions to remove plaque.  Need a refresher?  Here is a tutorial from the American Dental Association (ADA).

Other tips to remember when you are brushing your teeth

• Your brush should allow you to reach all areas in your mouth easily
• Replace your toothbrush every three to four months
• If your toothbrush bristles are frayed, replace them sooner
• Keep your toothbrush clean by rinsing after each use
• Store your toothbrush in a toothbrush holder, cup, or cover to limit its exposure to bacteria
• Make sure you use fluoride toothpaste – this is the leading defense against tooth decay
• Be gentle when brushing not to irritate your gums
• Start brushing in a different place each time – since this is the area that tends to get the most attention
• Make sure you give all your teeth some attention, not just the front teeth

Toothpaste

There are so many choices when it comes to toothpaste.  The American Dental Association (ADA) recommends using fluoride toothpaste with an ADA seal of approval to prevent cavities – but there are many choices out there.

Toothpaste typically comes in a tube as a paste or gel.  Recently, to help the environment, toothpaste is being sold in bits of tooth powder, tablets in a jar, or paper pouch as a zero-waste option.   Ultimately, you choose the best toothpaste for you.

Toothpaste ingredients may include:

• Calcium and silicates as an abrasive agent that helps to remove bacteria, food, and stains from your teeth
• Flavors and sweeteners are both artificial and natural to taste better.  Most people think of a mint flavor, but they come in an array of flavors.  Kids toothpaste also comes in lots of flavors like watermelon, bubble gum, and strawberry.
• Moisture retention like glycerol to keep the toothpaste from drying out.
• Detergents to make it frothy, like sodium lauryl sulfate.
• Thickeners for toothpaste texture, typically sourced from seaweeds.
• Fluoride is a naturally occurring mineral that prevents tooth decay by protecting your teeth from the acids your mouth develops after eating starches and sugars.  Fluoride also re-mineralizes your teeth and can help reverse acid damage in the early stages.
• Tartar control – Over time, if you do not remove the plaque that forms on your teeth, it will develop into tartar. This can be difficult to remove and can lead to gum disease. Some compounds, including zinc citrate and pyrophosphates, are added to tartar-control toothpaste to help with this.
• Sensitive teeth – Some people have sensitive teeth, especially in hot and cold temperatures.  Sensitive toothpaste may contain strontium chloride and potassium nitrate, which help block the pathways that attach to nerves inside the teeth.
• Whitening agents – Whitening toothpaste contain abrasive particles that help polish the teeth and bind stains to help pull them off teeth
• Activated Charcoal – a fine black powder created by superheating coal.  This porous substance can help remove toxins and stains from the teeth.
• Turmeric – a spice traditionally used for both culinary and medicinal purposes contains the active ingredient curcumin.  Turmeric has been shown to ease inflammation caused by gingivitis and periodontal disease. It may help reduce plaque and treat/prevent inflammation.  It also has been shown to reduce cavity-causing bacteria.

Flossing

Flossing is crucial to oral health, but many people skip this part of their oral hygiene routine. According to Jonathan Schwartz, DDS, you may think it is only used to remove food particles from your teeth. points out. “It’s a way to stimulate the gums, reduce plaque, and help lower inflammation in the area.”

There are various ways to floss your teeth, including waxed floss string, dental tape, dental floss threaders (suitable for people with braces), single-use flossers, and water flossers. The American Dental Association recommends that you floss at least once a day.

Mouthwash

Mouthwash is not considered a replacement for brushing or flossing your teeth.  However, it is an excellent way to reach some areas you cannot reach with a toothbrush.  Often mouthwash is used after brushing and flossing.

Mouthwash is available in two types:  cosmetic and therapeutic.  Cosmetic is for bad breath and therapeutic uses ingredients that reduce tooth decay, plaque, gingivitis, and bad breath.

Oil Swishing or Pulling

Oil pulling or swishing is a traditional Ayurvedic practice that uses edible oil (often sunflower or coconut oil) to swish around the mouth pull out toxins, including bacteria. Ayurvedic oil pulling has been used for more than 5,000 years. In addition, it is believed to moisturize gums, reduce inflammation, whiten teeth, and increase the production of saliva.

Some oil pulling or swishing tips

• Use about a tablespoon of oil in your mouth and swish it around for about five minutes, slowly working up to fifteen to twenty minutes per day. You can do this while taking your morning walk or shower.
• Do not swallow the oil!  You should always spit it out after swishing and rinse with warm water
• Oil pulling should never replace oral hygiene such as brushing or flossing!

Need visual instructions?  Watch this video:

Tongue Scraping

When practicing good oral hygiene, don’t forget your tongue!  You can do this by brushing your tongue as well as your teeth with your toothbrush.  However, some people find tongue scraping to be beneficial as well.  Tongue scraping dates back to ancient times in India and is an Ayurvedic practice that continues today.  Your tongue is connected directly to your body’s vital organs according to Ayurveda beliefs.  These organs include your liver, kidneys, lungs, spleen, and stomach.

Our bodies are constantly exposed to various toxins via our food, drinks, environments, metabolic wastes, and unresolved emotions.  When these toxins are not properly digested, they can build up and cause symptoms including:

• White coating on the tongue
• Bad breath
• Body odor
• Mental fog and confusion
• Stagnation of weakness
• Body aches
• Constipation
• Diarrhea
• Bloating
• Fatigue
• Lethargy

The benefits of tongue scraping

• Clears toxins and bacteria from your tongue
• Removes dead cells from your tongue
• It helps prevent bad breath
• Enhances sense of taste and smell
• Supports overall oral and digestive health
• Stimulates internal organs gently

Here is a video on how to clean your tongue with a tongue scraper

Other ways to support oral health

• Drink lots of water throughout the day to wash out your mouth
• Eat lots of crunchy fruits and vegetables
• Limit sugary foods
• Limit acidic foods like acidic fruits, teas, and coffees
• Visit your dentist twice a year