Most of us do it twice a day. Many of us do it at least once. You guessed it! Brush our teeth. And maybe floss. We all know how to do it, and that’s a good thing. But there’s more to a good oral hygiene regimen, regardless of how often you do it.
What is a Good Oral Hygiene Regimen?
There are four fundamental tasks for basic oral health, and you may already do them. Still, we can all use a refresher course on how to do those tasks as well as we can.
Step #1: Brushing When? Preferably twice a day – when you wake up and when you go to bed. If you can’t do this, brush at least once every 24 hours. If you have breakfast prior to your first-of-the-day brush, wait to brush for 45-60 minutes, particularly if breakfast included orange juice or grapefruit. Acidic foods like these can loosen tooth enamel and brushing may damage your teeth.
Why? The #1 reason is to prevent cavities. Brushing removes plaque (a coating of bacteria) on your teeth which, if left to settle in, causes tooth decay. Just as important is that brushing also stimulates your gums. Gum disease does more than ruin your teeth. It can lead to major health problems, including stroke, heart disease, and diabetes.
How? Position your brush at a 45-degree angle to your teeth and gums and brush up and down on the front and back, and back and forth across the top. Brush for a minimum of two minutes. (You can buy electric toothbrushes that beep every 30 seconds, so you can brush each quarter of your teeth for the same length of time.) The American Dental Association recommends using a soft-bristled brush and an ADA-approved toothpaste.
Step #2: Flossing When?Before you brush. And at least once a day. Whatever is in your mouth when you fall asleep has all night to do its damage, so flossing just before bedtime is the optimal time.
Why? Flossing loosens up the bits of food that are too small to see. The ones stuck between your teeth and under your gums. Flossing loosens plaque as well, and that will help your brushing do a better job.
How? You can use dental floss wrapped around your fingers or one of the easy-to-use floss picks (a plastic holder with a piece of floss attached). Slip the floss between your teeth and guide it gently up and down along the side of each tooth and down into the space between tooth and gum. Don’t forget those molars in the back!
Step #3: Rinsing When? Every time you do Steps #1 and #2, also rinse with mouthwash. Pick a flavor you like (brand doesn’t matter) so you’ll be more likely to do it regularly.
Why? For the same reason you usually drink something after eating. Flossing and brushing are most important, but even done well, they can miss some things. Rinsing flushes out the last few bits of toothpaste and food. Not to mention that mouthwash makes your mouth feel – and taste – totally refreshed!
How? It’s simple! Fill the cap of the bottle with mouthwash and move the liquid around in your mouth for 30 seconds, then spit it out. Be sure to keep your lips closed while rinsing, so the mouthwash can do its job.
Step #4: Scraping When? You needn’t do this after every time you floss, brush, and rinse, but it’s a good idea to make scraping your tongue a regular part of your routine. And it only takes a minute!
Why? Food, bacteria, and dead cells collect on your tongue when you eat or drink. And all that debris can dull your taste buds and lead to tooth decay. While it may seem that brushing would be effective for your tongue as well as your teeth, it isn’t. In fact, one study found that using a tongue scraper can significantly reduce the number of bacteria known to cause bad breath and tooth decay.
How? Use a tongue scraper. They’re designed specifically to clean the tongue. After flossing, brushing, and rinsing, look in the mirror and stick out your tongue. Lay the rounded edge of the scraper across the back of your tongue (or start in the middle if the back activates your gag reflex). Pull the scraper gently along your tongue from the back to the tip. Never push the scraper from the tip to the back! One or two scrapes should do the job.
How Can I Tell If my Hygiene Routine Is Working?
The first indication will be almost immediate – your mouth will feel fresh, clean, and healthy. Over time, you’ll notice other conditions – and the lack of some – that demonstrate your success.
Your breath will smell fresh and your teeth will feel clean even when you first wake up
Your gums will look pink and healthy, and they won’t bleed when you floss and brush
Your mouth will flinch less when you eat or drink something hot or cold
What Else Do I Need to Know?
Here are a few extra guidelines for taking the best care of your mouth:
Eat plenty of crunchy vegetables and fruit
Limit food and drinks that are sugary or acidic
Drink plenty of water, and never chew ice
Keep your toothbrush clean and get a new one often
Don’t use tobacco
Of course, some problems and conditions can’t be seen in your bathroom mirror. So, it’s important to see us at least twice a year for a checkup and a thorough cleaning. We encourage you to contact us or make an appointment online. Your mouth will thank you!
There are four fundamental tasks for basic oral health, and you may already do them. Still, we can all use a refresher course on how to do those tasks as well as we can.