You might hit the gym daily or play a sport to improve your physical health. Meditating and doing things you love is great for your mind. But have you thought about your dental health?
If you want to have a million-dollar smile and stay away from dental issues, dental care is a must. You can begin your dental care journey by taking simple steps like brushing daily, flossing, and eating healthy.
Feeling overwhelmed about where to begin? Here are some effective strategies to take charge of your dental well-being today!
1. Brush Your Teeth Twice a Day
When you begin talking about dental care, it starts with a basic step – brushing your teeth. You just can’t go around this step, which lays the foundation for better oral health.
But how many times should you brush?
As a rule of thumb, you should brush after every meal or whenever you eat something. Even if brushing after every snack is not feasible, make sure to do it twice daily. This straightforward step will keep your teeth clean and healthy.
Moreover, it will prevent food from being stuck between your gums and teeth. You can also stay away from gum problems and issues like bad breath. So, brushing can improve your personality!
The process might seem easy, but here are a few tips to do it right –
- Avoid brushing aggressively and do it slowly
- Brush in circular motions covering the entire region – front, top and back
- Continue this process for at least 2-3 minutes
2. Floss Daily
Do you think that brushing is the ultimate dental care technique? Not exactly, as the practice of brushing daily still has some room for improvement. This is because some food particles might stay behind in your teeth even after brushing properly.
You might not always successfully reach and clean these areas using a toothbrush. That’s when flossing will help you. It is yet another simple technique that enables you to remove food stuck between your teeth.
It is helpful as you can clean the areas which might stay neglected while brushing. Moreover, flossing removes trapped food particles and debris to prevent plaque.
Flossing can also help you avoid gum diseases like gingivitis and tooth decay. So, make it a habit to floss before bed every day.
This way, you can clean out the remnants of the food you had all day. That’s why the American Dental Association states that flossing and brushing are more effective than brushing alone.
3. Keep Your Tongue Clean
When focusing on your teeth and gums, you might ignore an essential area of your mouth, the tongue.
The remnants of many food particles, substances, and even bacteria accumulate on your tongue’s surface. This debris can lead to you having a coated tongue and not looking very presentable. Plus, it is not very hygienic for your dental well-being.
To get rid of bacteria, dead cells and food particles, you must clean your tongue daily. You can use the tongue scrapper at the back of your toothbrush. Alternatively, you can get a separate tongue scrapper to keep your tongue free from dirt.
There are multiple advantages of a clean tongue –
- Avoid embarrassing situations of having foul breath
- Prevent the white or yellow coating on your tongue
- Properly distinguish between sweet, salty and bitter tastes
- Improve your tongue’s appearance
- Reduce the possibility of tooth decay and plaque
4.Choose a High-Quality Toothpaste
Your toothpaste is another essential factor in deciding your oral hygiene. If you’ve been using regular toothpaste without putting much thought into it, it’s time to think differently.
Most toothpaste brands claim to ward off dental issues like plaque and cavities successfully. But it is not always the case. It all boils down to the ingredients present in a particular toothpaste. Further, the composition of each ingredient is also crucial.
So, the best move will be to choose top-quality toothpaste for brushing daily. The main ingredient to focus on is fluoride. It is a naturally occurring mineral that improves dental health and kills bacteria.
As you can understand, the ingredient is also beneficial in fighting cavities and dental decay.
So, before purchasing fluoride-based toothpaste, check the ingredient amount in the labeling. Ideally, a good quality toothpaste must contain 1,350 to 1,500ppm of fluoride. This measure is suitable for adults and children over seven years.
However, make sure to properly rinse out the toothpaste after brushing. Swallowing fluoride can be harmful and may cause side effects.
5.Have a Balanced and Nutritious Diet
You need to eat the foods appropriate for your teeth to protect them in the long run. Including nutritious fruits and vegetables in your diet is the key. So, instead of foods loaded with sugar, have fresh juicy fruits filled with vitamins.
Heard of the “having an apple a day to keep the doctor away” technique? Well, it actually works as apples or pears are fibrous and increase the salivation inside your mouth. It helps clean your teeth, so there are fewer visits to the clinic!
Crunchy fruits can neutralize the malic and citric acids that remain after you consume something. Similarly, crunchy vegetables like spinach, kale and lettuce also keep your teeth clean. These vegetables contain vitamins, minerals, calcium and folic acid, which are ideal for teeth and gums.
Further, vegetables like celery are also crispy and take a lot of chewing. It cleans your teeth and stimulates the saliva flow in the mouth. Other foods suitable for your teeth include cheese, yogurt, milk, fatty fish, nuts, meat and whole grains.
6.Limit Caffeine Consumption
It’s normal to begin your day with a steaming cup of coffee. But do you know that caffeine isn’t good for your teeth?
Don’t worry, as you don’t necessarily have to stop consuming coffee. But, you need to reduce your consumption.
Some people may drink 5 to 6 cups of coffee throughout the day. It can negatively affect their enamel, as dark-colored drinks like coffee can stain your teeth. As a result, coffee will create yellowish or brownish marks on the teeth, which don’t look pretty at all.
Coffee is also acidic, damaging your enamel and the surrounding gums. Along with causing gum problems, it can also lead to tooth decay and cavities.
So, you must restrict the coffee lover in you for the sake of your beloved teeth. Having up to two cups of coffee daily will suffice. Also, make sure to drink water and brush right after.
Tip: Drink coffee with a straw, so it doesn’t touch your teeth too much.
Smoking can lead to various problems, like cardiovascular and respiratory issues. It also weakens your immune system, hindering tissue healing and cell generation. Moreover, smoking affects the tissues inside your mouth, along with damaging your teeth and gums.
This bad habit can also lead to dental decay, tooth discoloration, and weakened enamel. According to the CDC, smoking is the primary cause of gum diseases like swollen gums, bleeding and reddened gums.
So, it’s high time you quit the habit for better dental and overall physical well-being.
You can seek medical consultation to understand the steps to quit smoking permanently. Anti-smoking medicines and chewing gums might also be effective.
8.Visit a Dentist Frequently
Last but not least, it’s essential to visit a dentist to get your teeth checked once in a while. Instead of going for a check-up while suffering from decay or bleeding gums, schedule a visit earlier.
Regularly visiting the dentist will allow you to talk about your dental complications and worries. The dentist can look at your problems and check the condition of your teeth and gums. Further, the doctor might recommend dental X-rays and comprehensive examinations.
These tests can help the dentist detect early signs of gum problems, cavities and even oral cancer. It will also be convenient to address the issues before they worsen.
So, talk to your dentist today and schedule an appointment. Visiting the dental clinic every six months is ideal. However, this frequency might depend on your medical history, dental health and age.
Maintaining a dental care routine is essential to your oral health. So, you must not miss brushing, flossing, and having a nutritious diet. Also, try reducing the consumption of sugary junk foods and beverages.
Drinking 7 to 8 glasses of water every day is also vital to keep your mouth clean. It can remove stuck food particles and regulate salivation. However, consult a dentist to understand the detailed steps and guidelines to level up your dental hygiene.