Oral health is not just about having a beautiful smile. It is also an essential part of your overall health and wellbeing. Poor oral health can lead to issues like tooth decay and gum disease and increase the risk of broader health issues such as stroke or heart disease. In diabetics, gum disease can also lead to poorer management of your diabetes.
Here are 10 healthy habits that you can adopt to improve your oral health and positively impact your overall health.
1. Brush Twice a Day
Brushing your teeth is an effective way to remove plaque, bacteria, and food particles from your teeth and gums. Plaque is a sticky film that forms on your teeth and its presence can cause tooth decay and gum disease. Brushing your teeth twice a day, in the morning and at night, can help prevent plaque build-up and keep your mouth fresh and clean.
To brush your teeth properly, you need to use a soft or medium-bristled toothbrush and a fluoride toothpaste. Fluoride is a mineral that strengthens your enamel and protects your teeth from decay. We recommend changing your toothbrush every three months, or sooner if the bristles are frayed. A worn-out toothbrush won't clean effectively. When it comes to brushing technique, we advise you brush your teeth for at least two minutes, covering all surfaces of your teeth and your gums. You should also brush your tongue, as it can harbour bacteria and cause bad breath.
Remember to be gentle when brushing, aggressive brushing can damage your enamel and gums.
2. Floss Or Use Interdental Brushes Daily
Interdental cleaning removes plaque and food particles from between your teeth, where your toothbrush can’t reach. This can prevent cavities, gum disease, and bad breath, as well as improve the appearance of your smile.
To effectively clean between your teeth, you need to use dental floss or an interdental brush that fits between your teeth. You should gently slide the floss or the interdental brush back and forth between your teeth, making sure to clean both sides of each tooth and below the gum line. You should clean interdentally at least once a day, preferably before bedtime, to remove any debris that may have accumulated during the day.
3. Visit Your Dentist Regularly
Visiting your dentist regularly is another essential habit that can help you maintain good oral health. Your dentist can examine your mouth, teeth, and gums, and detect any signs of dental problems, such as cavities, gum disease, tooth wear, or oral cancer. Your dentist can also provide professional cleaning, to remove any plaque, calculus, or stains from your teeth.
You should visit your dentist at least once every six months, or more often if you have any specific dental needs or concerns. Your dentist can also advise you on the best oral hygiene products and techniques for your individual case and recommend any preventive or restorative treatments that may be necessary to improve your oral health and smile.
If you don’t have an existing dentist in the Fylde area, sign up with us today for your initial consultation.
4. Drink Plenty Of Water
Drinking plenty of water is not only good for your general health, but also for your oral health. Water helps keep your mouth moist, which prevents dry mouth, a condition that can cause bad breath and tooth decay. Water also helps rinse away any food particles and acids from your teeth and gums, and neutralise the pH of your mouth, which reduces the risk of enamel erosion and tooth sensitivity.
You should drink at least eight glasses of water a day, or more if you exercise, sweat, or consume caffeinated or alcoholic beverages. You should also drink water after eating or drinking anything sugary or acidic, to dilute the effect of these substances on your teeth.
5. Eat A Balanced And Nutritious Diet
Your diet affects the health of your teeth and gums, as well as increasing salivary flow which is beneficial in protecting your mouth from bacteria and acids. Eating a variety of foods, especially fruits, vegetables, whole grains, lean proteins, and dairy products, can provide your body and your mouth with the vitamins, minerals, and antioxidants that they need to function properly and fight off infections and inflammation.
You should also limit your intake of sugary and acidic foods and drinks, such as sweets, chocolates, cakes, biscuits, soft drinks, juices, and sports drinks. These foods and drinks can damage your enamel and cause tooth decay and tooth wear. If you do consume them, you should do so in moderation, and preferably with meals, to reduce the exposure of your teeth to sugar and acids. You should also avoid snacking between meals, as this can increase the frequency of acid attacks on your teeth and gums.
6. Chew Sugar-Free Gum
Chewing gum stimulates the production of saliva, which helps wash away any food particles and acids from your teeth, and remineralise your enamel. Chewing gum can also freshen your breath.
You should chew sugar-free gum after meals or snacks, for about 20 minutes, to maximise the benefits of saliva. You should also choose a gum that contains xylitol, a natural sweetener that can prevent the growth of bacteria that cause tooth decay. You should avoid chewing gum that contains sugar.
7. Quit Smoking
Smoking can have a negative impact on your mouth, teeth, and gums, as well as your lungs, heart, and blood vessels. Smoking can cause staining, bad breath, gum disease, tooth loss, and oral cancer, as well as reduce the success of dental treatments and the healing of your mouth.
Quitting smoking can be challenging, but it is possible with the right support and motivation. You can seek help from your dentist, your doctor, or a smoking cessation service, to find the best method for you to quit smoking. You can also use nicotine replacement products, such as patches, gums, lozenges, or inhalers, to ease the withdrawal symptoms and cravings. Quitting smoking can have immediate and long-term benefits for your oral health and your overall health.
8. Wear A Mouthguard
A mouthguard is a custom-made device that fits over your teeth and gums and cushions them from any impact or injury. A mouthguard can prevent your teeth from chipping, cracking, or knocking out, and your gums from bleeding or tearing. A mouthguard can also protect your jaw, tongue, lips, and cheeks from damage.
You should wear a mouthguard whenever you play any contact sport, such as rugby, football, hockey, or boxing, or any sport that involves a risk of falling or hitting your mouth, such as cycling, skateboarding, or skiing. You should also wear a mouthguard if you grind your teeth at night, a condition called bruxism, which can cause tooth wear, sensitivity, and pain. You can get a mouthguard from your dentist, who can make one that fits your mouth perfectly and comfortably.
9. Limit Alcohol Consumption
Alcohol can affect your mouth, teeth, and gums, as well as your liver, brain, and heart. Alcohol can cause dry mouth, bad breath, tooth decay, gum disease, and oral cancer, as well as interfere with the absorption of nutrients and the healing of your mouth.
You should limit your alcohol consumption to the recommended levels, which are 14 units per week for both men and women, spread over at least three days, with some alcohol-free days. One unit of alcohol is equivalent to 10ml of pure alcohol, which is about half a pint of beer, a small glass of wine, or a single measure of spirits. You should also drink water or sugar-free drinks in between alcoholic drinks, to keep your mouth hydrated and rinse away any acids and sugars.
10. Smile More
Smiling more is the final habit that we recommend for improving your oral health and your overall health. Smiling can have a positive effect on your mood, your confidence, your relationships, and your immune system. Smiling can also make you look more attractive, younger, and happier. Smiling can also help you cope with stress, pain, and challenges, and improve your mental and emotional wellbeing.
You should smile more often and share your smile with others. You should also take care of your smile and make it as healthy and beautiful as possible. At Lancashire smiles, we can help you achieve and maintain a smile that you can be proud of. Whether you need a routine check-up, a cleaning, a filling, a crown, a bridge, a veneer, or whitening, we are here to provide you with the best quality care and the most comfortable experience. We also offer flexible payment plans and financing options to suit your budget and needs.
To help you get started on your oral health journey, we have created a downloadable PDF tracker for you to mark each day. We have created one for adults, and one for children.
Book your Consultation
To book your consultation, you can call us on 01772 342929, email us at smiles@lancashiresmiles.co.uk , or fill out our online smile assessment form. We look forward to hearing from you and helping you smile with confidence.
Thank you for reading our blog post, and we hope you found it helpful and informative. If you have any questions or feedback, please leave a comment below, or contact us directly. We would love to hear from you. And don’t forget to share this post with your friends and family, and to subscribe to our newsletter for more articles.
