Good Oral Health

How to Keep Your Teeth and Gums Healthy

Good oral health is about much more than having a bright smile.

Your teeth, gums, tongue and the other tissues in your mouth all need regular care. The habits you build at home, what you eat and drink, and how regularly you see your dentist can all influence your oral health.

The good news is that looking after your mouth doesn't need to be complicated.

A consistent routine can go a long way.

Brush your teeth twice a day

Brushing twice a day with fluoride toothpaste is one of the most important things you can do for your teeth.

Take enough time to clean all surfaces of your teeth, including the areas along the gumline and your back teeth.

An electric toothbrush can be useful for maintaining a consistent brushing technique and timing, but the most important thing is cleaning your teeth thoroughly and regularly.

Don't brush aggressively. Using excessive pressure can irritate your gums and contribute to tooth wear.

Don't forget between your teeth

Your toothbrush can't reach every surface of your teeth.

Food and plaque can build up between teeth, which is why cleaning between them is an important part of a good oral hygiene routine.

Depending on your teeth and gum health, this may involve:

• Dental floss

• Interdental brushes

• Water flossers

• Another method recommended by your dentist or hygienist

If you're unsure which method is right for you, ask your dental professional.

Healthy gums matter

Healthy gums are an important part of a healthy mouth.

Bleeding, swollen, red or tender gums can be signs that something needs attention.

Plaque contains bacteria that can irritate the gums. If plaque isn't removed effectively, gum inflammation can develop and may become more serious over time.

Good brushing and interdental cleaning are important for controlling plaque.

If your gums regularly bleed or you notice changes that don't settle, arrange an appointment with your dentist.

What you eat and drink matters

Your diet can affect your oral health.

Sugar is a major factor in tooth decay because bacteria in dental plaque can use sugars to produce acids that damage tooth enamel.

It's not only the amount of sugar that matters. How frequently your teeth are exposed to sugar throughout the day is important too.

Rather than constantly snacking or sipping sugary drinks, try to keep these occasions limited.

Water is a simple choice for staying hydrated without exposing your teeth to sugar or acid.

What about acidic foods and drinks?

Acidic foods and drinks can contribute to enamel erosion.

Soft drinks, energy drinks, fruit juices and some other beverages can be acidic, even when they don't contain large amounts of sugar.

You don't necessarily need to avoid every acidic food or drink, but being mindful of frequency can help reduce repeated acid exposure.

Your dentist can provide advice based on your individual oral health.

Foods that support oral health

A balanced diet supports your general health as well as your teeth and gums.

Foods containing calcium and other nutrients contribute to healthy bones and teeth.

A varied diet can include:

• Dairy products

• Leafy green vegetables

• Nuts and seeds

• Fish

• Fruits and vegetables

• Protein-rich foods

Drinking water regularly can also help keep your mouth hydrated and wash away food debris.

Do you need mouthwash?

Mouthwash can be useful for some people, but it isn't a replacement for brushing and cleaning between your teeth.

Different mouthwashes are designed for different purposes.

Some contain fluoride, while others may be designed for breath freshness or specific oral-health concerns.

Ask your dentist whether a particular mouthwash is appropriate for you.

Looking after your tongue

Bacteria can accumulate on the surface of your tongue.

Gently cleaning your tongue as part of your oral hygiene routine can help reduce buildup and may improve breath freshness.

You don't need to scrub aggressively.

Dental check-ups still matter

Even a very good home-care routine doesn't replace professional dental care.

Regular dental examinations allow your dentist to assess your teeth and gums and identify potential issues.

Your dentist can also recommend how frequently you should attend based on your individual needs and risk factors.

Professional cleaning may also be recommended where plaque or calculus has accumulated in areas that are difficult to clean at home.

Oral health during clear aligner treatment

If you're wearing clear aligners, your oral hygiene routine becomes particularly important.

Aligners cover your teeth for much of the day, so you should follow your dental team's instructions about cleaning your teeth before putting your aligners back in.

Try not to put your aligners over unclean teeth after eating.

Your dentist can provide specific advice based on your treatment.

Looking after retainers

Retainers also need to be cleaned regularly.

Follow the cleaning instructions provided by your dental team and avoid exposing clear retainers to hot water, which can distort the material.

When you're not wearing your retainer, keep it in its protective case.

Don't leave it loose in a bag, pocket or on a bench where it can be damaged or contaminated.

Your toothbrush matters — but technique matters more

You don't necessarily need the most expensive toothbrush available.

The important thing is that you're using a toothbrush effectively and consistently.

An electric toothbrush can make brushing easier for some people, particularly if it has features such as a timer or pressure sensor.

Your dentist or hygienist can help you choose an appropriate toothbrush and demonstrate an effective technique.

Common oral health mistakes

Some of the most common problems come from simple habits.

These include:

Only brushing once a day.

Your teeth benefit from regular cleaning twice daily.

Skipping between-teeth cleaning.

Plaque can remain in areas your toothbrush cannot reach.

Brushing too hard.

More pressure doesn't necessarily mean cleaner teeth.

Constantly snacking.

Frequent exposure to sugar and acids can increase the risk of dental problems.

Ignoring bleeding gums.

Regular bleeding shouldn't simply be accepted as normal.

Using hot water on clear appliances.

Heat can distort aligners and retainers.

Frequently Asked Questions

How many times a day should I brush?

For most people, brushing twice a day with fluoride toothpaste is recommended.

Is flossing really necessary?

Cleaning between your teeth is important because a toothbrush can't effectively reach all surfaces between teeth. Floss or another interdental cleaning method may be appropriate depending on your needs.

Why are my gums bleeding when I brush?

Bleeding gums can be associated with gum inflammation and plaque buildup. If bleeding is persistent, speak with your dentist.

Is mouthwash necessary?

Mouthwash isn't essential for everyone. Your dentist can recommend whether a particular mouthwash would be useful for you.

Is an electric toothbrush better?

Electric toothbrushes can make effective brushing easier for some people, but technique and consistency remain important.

What is the best drink for your teeth?

Water is generally a good choice because it doesn't expose your teeth to sugar and is not acidic.

The bottom line

Good oral health doesn't require an elaborate routine.

Brush twice a day with fluoride toothpaste, clean between your teeth, be mindful of sugary and acidic foods and drinks, look after your gums and maintain regular dental care.

And if you're undergoing clear aligner treatment, remember that your aligners don't replace your normal oral hygiene.

Healthy teeth are the foundation of a healthy smile — whether you're straightening them or simply looking after them.