Having strong oral health affects not only your teeth but also your overall health. When we have an infection or decay in our teeth, most often, our ears and throat are also affected, which leads to general discomfort. Also, sensitivity in our gums that may lead to bleeding when brushed is another issue that most people face. But how do we have strong teeth and how do we strengthen gums? Good oral hygiene is all about daily habits and you may not believe the effects of changing some activities during the day! Let us briefly explain the 10 ways to keep your teeth healthy in an effective way!
To explain 10 ways to take care of your teeth, we must of course start with the magic of brushing! Although we may not realize constant brushing (typically two times a day) makes all the difference. Make brushing your daily habit, ideally brush your teeth when you wake up and before you sleep. And you shouldn’t rush when brushing your teeth, spend around 2 minutes on your whole teeth. But why do we need to brush our teeth exactly? When we eat or drink, plaque -a sticky film of bacteria- builds on our teeth. If we do not clean this plaque, it will create acids that attack the tooth enamel which ultimately leads to tooth decay and cavities. It can also cause gum disease by inflating the gums. When you brush your teeth, you clean the surfaces of your teeth from this plaque and reduce the chances of decay.
The bacteria in your mouth also causes bad breath (halitosis) when you neglect to brush your teeth. Because if you don't clean them, the bacteria will multiply in your mouth, making it their home! Another point to take into consideration is: that you should brush your tongue too! Although often go unnoticed, the bacteria harbor in our tongue as well, leading to bad breath. Many toothbrushes have a special textured surface on the back for tongue cleaning. If yours do not have one or you use an electronic toothbrush, you can use a separate tongue scraper for this purpose. Let’s show your tongue the attention it deserves from now on!
So, how to have strong teeth by changing your diet? Well, acidic drinks such as sodas and soft drinks, fruit juices, energy drinks, alcoholic beverages as well as coffee and tea (though not as acidic as others) are risky for your tooth enamel. The tooth enamel is the hard protective outer layer of the teeth and it is important to prevent decay. When you consume these drinks, the acid inside them starts to attack your enamel, gradually wearing it. When it wears down, your teeth become sensitive and vulnerable to dental issues. So, although it is realistic to completely avoid these drinks, limiting the usage or balancing the dosage is important for your dental health. Try not to excessively consume acidic drinks. Balance is indeed everything!
When talking about 10 ways to keep your teeth healthy, one cannot pass the most important point: smoking. Although this addiction takes time to quit, it is better to start it as early as possible. The harmful chemicals in tobacco such as nicotine, tar and carbon monoxide are really detrimental to oral health and result in gum disease, tooth decay and if not treated even missing teeth. Smoking stains the teeth, causes bad breath as well as weakens your immune system which means it becomes more difficult for your body to fight oral infections. In fact, avoiding tobacco is one of the best you can do to strengthen your teeth. Heavy smokers often face teeth yellowing, decaying and missing teeth. Although these problems can be solved by teeth whitening, dental veneers and dental implants, you should always take care of your teeth before seeking any treatment.
If you are frequently snacking (especially sugary foods), it means your teeth are exposed to acids more often. Try to limit your snack consumption between your main meals so your teeth can rest free from the bacteria! While your teeth are resting, your saliva can work hard to neutralize the existing acids in your mouth to protect your teeth. But if you need to snack, try to choose healthy options avoiding sugary and acidic ones. You can prefer a healthy snack that suits your taste, such as:
nuts
crunchy vegetables
yogurt
berries
apples
whole-grain crackers.
The fifth point of 10 ways to keep your teeth healthy is not putting any force on your teeth other than chewing. Using your teeth to open packages or bottles might seem a feasible option when no other way is working, but please don't for your dental health. Although our teeth are strong, they are not indestructible. They are not designed to open harsh objects and this may lead to chipping, cracking or even breaking your tooth. As well as being painful, to replace a missing tooth, dentists often need to perform dental implants, dental crowns and/or root canals. These treatments can take time and also might be costly in most places, especially in Europe and the USA.
Like our whole body, our teeth also need a balanced diet rich in vitamins and minerals. Especially foods high in calcium like dairy products is the answer to how to have strong teeth! You can also use calcium supplements daily if you think you cannot reach the recommended amount of calcium intake daily. Foods such as eggs, fish and nuts also support tooth enamel as they are rich in phosphorus. For gum health, you should consume Vitamin C, found generally in fruits and vegetables.
Can staying hydrated be one of the 10 ways to keep your teeth healthy? Yes! Water helps to clean the food particles and bacteria that are buildup in your mouth. By doing so, it reduces the risk of dental issues such as cavities or bad breath. Also, it promotes saliva production which is essential for neutralizing acids in your mouth. It is also beneficial for your gums. Staying hydrated helps to keep your gums moisturized which reduces the risk of gum disease. It also cleans toxins and bacteria from the gum tissue further protecting against inflammation and infection. Drink at least 2-3 liters of water for your overall and oral health!
Do we need to floss our teeth really? It may seem difficult to practice this habit every day, but once you get used to it, it even becomes fun! We indeed need to floss our teeth daily. Because, although brushing is a crucial step, by only brushing we cannot reach every area of the teeth that contains food particles and bacteria. So, we basically need to floss to clean the areas that a toothbrush cannot possibly reach. Traditional floss may seem time-consuming for you, and you can use other alternatives like floss picks, water flossers or interdental brushes. These would make the flossing much more effective and fast. Whichever tool you choose, don't forget to floss every day! Even in a few weeks, you will notice the difference.
As we are about to finish explaining 10 ways to keep your teeth healthy, we should discuss the importance of mouthwash too. Why do we need to a mouthwash? Well, we should protect our teeth and gums as much as possible to be sure to clean every area we should brush, floss and use mouthwash respectively. Because a mouthwash can reach areas that brush or floss might miss. Especially antibacterial mouthwashes are especially effective in fighting bacteria that cause plaque. By using a mouthwash you also reduce the risk of gum disease as it means keeping your gums clean. They also freshen your breath as they kill the bacteria responsible for bad breath. After cleaning your mouth with a mouthwash, do not rinse it with water to allow the ingredients to work effectively.
Last but not least of 10 ways to keep your teeth healthy: visit your dentist regularly for your teeth's sake! During a dental check-up, your dentist can identify any issues early without much causing irritation or pain avoiding invasive dental operations in the future. Also, your dentist will recommend dental cleaning (scaling) if your teeth start producing plaque and regular removal of plaque can effectively prevent the formation of tartar tooth decay, cavities, gum disease among other important dental problems. Remember to schedule regular visits to your dentists typically every 6 months.
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Smile Center’s Clinic in Antalya, Turkey
Mayo Clinic Staff. (2019, June 25). Dental care: 5 tips for healthy teeth. Mayo Clinic.
National Institute on Aging. (n.d.). Taking care of your teeth and mouth.
World Health Organization. (n.d.). Oral health.
