One of the most important days in any dentist’s calendar is World Oral Health Day. Held on March 20th every year, the world comes together to raise awareness of the importance of a healthy mouth.
Research has shown that poor oral health can impact overall health and has also been associated with poor diabetic control. With this in mind, we thought it would be a good time for us to raise patient awareness with some useful tips on how to maintain good oral hygiene. But first, let’s explain what is meant by the term oral hygiene.
What exactly is oral hygiene?
Oral hygiene refers to caring for the inside of the oral cavity (mouth) to maintain healthy teeth, gums, and other soft tissues. With proper oral care, it means your teeth are clean, the gums are a healthy pale pink colour (with no bleeding or pain) and your breath remains sweet and fresh. Oral care in this sense includes cleaning all the teeth surfaces and interdental spaces, not forgetting the gums, tongue and other soft tissues like the roof of the mouth and insides of the cheeks.
Why is it so important to maintain good oral hygiene?
Did you know that the mouth is one of the main entry points for bacteria, viruses and other germs that cause infection and disease to enter our bodies?
Healthy teeth and gums play a vital role in protecting us from many diseases by keeping germs under control. Without proper oral care, germs flourish, leading to infections such as tooth decay and gum disease.
This is why it’s so important to know how to care for your mouth from an early age and carry good habits through into adulthood. Those who become skilled at brushing and caring for their teeth will develop into healthier adults.
Taking care of your teeth goes way beyond aesthetics. How you manage oral hygiene will impact your overall health throughout life.
So, what should you be doing?
Here are 10 easy ways to keep your smile bright and your teeth in tip-top shape.
How to maintain good oral hygiene – 10 top tips
1. Brush twice a day (properly)
Brushing your teeth is the first essential step in your oral hygiene routine. It’s best to brush after every meal but if this isn’t possible then brush twice daily for a minimum of two minutes. Speaking of brushing teeth, here’s a handy guide on choosing the best toothbrush that meets your needs. It’s vital not to rush and to remain focused on your technique while ensuring you don’t miss any teeth.
2. Don’t forget your tongue
We’ve mentioned brushing and flossing your teeth each day but what about your tongue? Often overlooked, the tongue should be brushed (or scraped) once or twice each day as a regular step in your oral hygiene regime.
Bacteria collect on the tongue and produce volatile sulphur compounds (VSCs) leading to bad breath and associated health issues such as dry mouth or heartburn. Cleaning your tongue in the morning not only makes you feel refreshed but cleaning it at night too, helps prevent you from waking with morning breath.
3. Floss like a boss
Toothbrushing only cleans approximately 60% of the tooth’s surfaces which is why it’s important to floss your teeth as well. Make it a habit to floss once a day, either before or after cleaning your teeth. Not sure how to floss? No worries. Here’s a blog we wrote a while back on the subject. If you find flossing difficult then consider alternatives such as interdental brushes or a water flosser. These tools also help remove plaque and food debris nestled between the teeth and below the gumline.
4. Use mouthwash for extra protection
It’s important to use mouthwash after brushing and flossing to complete your oral hygiene routine. You can also freshen breath with mouthwash between brushings.
The type of mouthwash you choose depends on your preference and dental needs. If, for example, you have sensitive teeth you may prefer an alcohol-free mouthwash or you could opt for a fluoride mouthwash to help protect against cavities. Here’s a useful guide to mouthwash.
5. Swap out your toothbrush regularly
Due to frequent use, toothbrushes soon wear out and lose their effectiveness. Colgate recommends replacing your toothbrush every 3-4 months or sooner if you have been poorly, especially if your toothbrush is stored close to those of other family members. A worn-out toothbrush with frayed bristles won’t clean your teeth properly and could even damage the gums. You should also change an electric toothbrush head regularly for optimal performance.
6. Professional cleaning
It’s advisable to have your teeth professionally cleaned once or twice a year to remove plaque and tartar that toothbrushing and flossing cannot remove. A hygienist is specially trained in scaling and cleaning stubborn stains from your tooth enamel to leave your teeth white, healthy and gleaming.
7. Cut down on sugar
Bacteria feed off excess sugar in the mouth, leading to tooth decay. Try to cut back on sugary snacks and drinks and switch to healthier alternatives like nuts, crunchy vegetables and cheese. If you consume sugary treats, rinse your mouth with water afterwards, but wait at least 30 minutes before brushing. Acidic foods can soften enamel, and brushing too soon may wear it away. In the meantime, chewing sugar-free gum can help neutralise acids and stimulate saliva production, offering additional protection.
8. Eat a tooth-friendly diet
Crunchy fruits and vegetables, dairy products, and foods rich in calcium and phosphorus help strengthen your teeth. Foods like cheese and yoghurt help neutralise mouth acids, while fibrous foods like apples and carrots naturally clean teeth. Avoid excessive citrus fruits, as their acidity can weaken enamel over time. Proper nutrition plays a vital role in how to maintain good oral hygiene.
9. Quit smoking
More than 45% of UK adults over the age of 30 have some form of gum disease and it’s more prevalent in smokers than it is in non-smokers. Not only are smokers more at risk of getting mouth cancer but they also have a higher chance of developing gum problems, tooth loss, and complications after tooth extraction and oral surgery. Smoking makes it harder for the immune system to fight infections and also slows down healing. Your mouth and body will thank you for quitting smoking.
10. Regular dental check-ups
Finally regular dental visits are essential to stay on top of your oral hygiene. Your dentist should carry out a thorough examination every 6 to 12 months for early detection of any health problems or anomalies.
Hopefully, the above tips have shown you how to maintain good oral hygiene. The good news is that none of them are difficult to slot into your lifestyle but they will make a big difference to your smile and wellbeing.
Celebrate World Oral Health Day – Begin today!Small daily habits add up to a lifetime of better oral health. This World Oral Health Day, commit to taking better care of your teeth and gums. Need a check-up or professional advice? Book an appointment with Foxbury Dental today and take the first step towards a healthier smile!
