7 Daily Habits for Healthy Teeth and Gums
By Dr. Iram Tasnim
Almost every day in the clinic I see problems that started small: a little bleeding when brushing, a sensitive spot that was ignored, a cavity between two teeth that nobody could see. The good news is that most tooth decay and gum disease is preventable, and prevention happens at home, not in the dental chair.
Here are seven habits I recommend to every patient, whatever their age.
1. Brush twice a day, for two full minutes
Brush in the morning and, most importantly, last thing at night. Saliva flow drops while you sleep, so food and plaque left on the teeth overnight do the most damage.
- Use a soft-bristled brush. Hard bristles do not clean better; they wear down enamel and push gums back.
- Angle the brush towards the gum line and use small, gentle circles.
- Clean every surface: outside, inside and the chewing surfaces of the back teeth.
- Two minutes feels long. Use a timer or a song until it becomes a habit.
2. Use a fluoride toothpaste, and spit, don't rinse
Fluoride strengthens enamel and helps repair the earliest stages of decay. For adults, choose a toothpaste with 1000 to 1450 ppm fluoride (it is printed on the tube).
After brushing, spit out the extra paste but do not rinse with water. Rinsing washes away the fluoride before it has time to work.
For children under 3, use only a smear of fluoride toothpaste, about the size of a grain of rice. From 3 to 6 years, use a pea-sized amount, and supervise brushing until about age 7.
3. Clean between your teeth once a day
A toothbrush cannot reach the tight spaces between teeth, which is exactly where many cavities and most gum disease begin. Once a day, use dental floss or small interdental brushes. If your gums bleed at first, keep going gently; healthy gums usually stop bleeding within one to two weeks. If they don't, come and see us.
4. Watch how often you have sugar, not just how much
Every time you eat or drink something sugary, the bacteria in plaque produce acid that attacks your teeth for about 20 to 30 minutes. Sipping sweet chai through the day, or snacking on biscuits every hour, keeps your teeth under constant attack.
- Keep sweets to mealtimes rather than between meals.
- Choose water, plain milk, fruit, nuts or roasted chana as snacks.
- Be careful with packaged juices, cold drinks and energy drinks; they are both sugary and acidic.
5. Say no to tobacco, gutka, paan masala and supari
Smoking and chewing tobacco stain teeth and cause bad breath, but the real danger is far more serious. Tobacco in any form greatly increases the risk of gum disease, tooth loss and oral cancer. Areca nut (supari) on its own can cause oral submucous fibrosis, a condition that gradually stiffens the mouth and makes it hard to open.
If you use any of these, quitting is the single best thing you can do for your mouth. We are happy to talk you through it without judgement.
6. Don't ignore bleeding gums or sensitivity
Bleeding gums are not normal. They are usually the first sign of gingivitis, which is fully reversible when it is treated early. Teeth that suddenly become sensitive to cold or sweet can mean a cavity, a crack or receding gums. A quick check costs far less, in time, money and discomfort, than treating a problem that has been left to grow.
7. See your dentist every six months
A routine check-up and professional cleaning removes hardened tartar that no toothbrush can shift, and lets us find problems while they are small and simple to fix. During every check-up we also examine your gums, tongue and cheeks for early signs of oral cancer.
Replace your toothbrush, or brush head, every three months, or sooner if the bristles are frayed or you have been unwell.
The bottom line
Good oral health is not about expensive products. It is about doing a few simple things consistently, every day. If you have any questions about your own routine, ask us at your next visit; we would rather spend five minutes on prevention than an hour on repair.