Your mouth is an important part of your overall health. Good oral hygiene helps prevent problems such as tooth decay, gum disease, tooth loss, bad breath, and some other oral conditions. Many oral diseases are preventable with good daily habits and appropriate professional care.
Here are 14 important tips recommended by WHO and CDC to help you maintain strong teeth and healthy gums.
1. Brush Your Teeth Twice Every Day
Brush your teeth twice a day, ideally after breakfast and before going to bed. Use a fluoride-containing toothpaste, because fluoride helps strengthen teeth and prevent tooth decay.
WHO recommends fluoride toothpaste containing about 1,000 to 1,500 ppm fluoride for routine toothbrushing. Don't rush your brushing. Gently clean the different surfaces of your teeth and along the gumline.
2. Clean Between Your Teeth
A toothbrush cannot effectively reach every space between your teeth. Use dental floss or another appropriate interdental cleaning method to remove food particles and plaque from between the teeth. This is particularly useful for helping prevent gum problems.
3. Don't Forget Your Tongue
Bacteria and debris can accumulate on the tongue and contribute to bad breath. Gently clean your tongue when brushing your teeth. Avoid scraping aggressively because the tongue is delicate.
4. Reduce Excessive Sugar Intake
Frequent consumption of sugary foods and drinks increases the risk of tooth decay because bacteria in dental plaque use sugars to produce acids that damage tooth enamel. Try to reduce frequent intake of sweets, candies, soft drinks, sugary juices, sweetened beverages, cakes and other highly sugary snacks.
“Frequency and quantity of sugar matters more than completely eliminating sweets. Reducing how often you consume sugar is key to preventing decay.”
You don't necessarily have to eliminate every sweet food from your life, but frequency and quantity matter.
5. Make Water Your Main Drink
Choose water regularly, especially instead of sugary drinks. Water helps keep you hydrated and can help wash away some food particles from the mouth. WHO also identifies water as the preferred everyday drink for oral health.
6. Avoid Tobacco Products
Smoking and other tobacco use can seriously affect oral health and increase the risk of gum disease, tooth loss and oral cancer. Avoid tobacco products and seek professional support if you are struggling to stop using them.
7. Avoid Excessive Alcohol Consumption
Excessive alcohol consumption is another risk factor associated with oral disease. Combining unhealthy alcohol use with tobacco can further increase health risks. If you drink alcohol, avoid excessive consumption.
8. Eat A Healthy Diet
Your diet affects your teeth and gums. Include nutritious foods such as vegetables, fruits, beans and other legumes, whole grains, fish, eggs and other protein sources, milk or other nutritious alternatives where appropriate. Try to limit frequent sugary snacks and drinks.
9. Don't Ignore Bleeding Gums
Bleeding gums should not simply be dismissed as normal. Bleeding, swollen, painful gums or persistent bad breath can be signs of gum disease. Good oral hygiene and professional dental care can help prevent and manage gum problems.
10. Visit A Dentist When Necessary
Don't wait until you have severe toothache before seeking dental care. A dental professional can identify cavities, gum disease and other problems that may not initially cause obvious symptoms. CDC recommends dental care at least annually as a general preventive measure.
11. Know The Warning Signs
Seek dental or medical assessment if you notice persistent toothache, swollen or bleeding gums, a loose tooth, persistent bad breath, pus around a tooth or gum, facial or jaw swelling, difficulty chewing or swallowing, or a mouth ulcer that does not heal.
12. Protect Your Teeth From Injury
If you participate in contact sports or activities where your mouth could be injured, consider using appropriate protective equipment such as a mouthguard. Also use a helmet and seat belt appropriately when riding or travelling.
13. Pay Extra Attention During Pregnancy
Pregnancy is an important time to maintain good oral hygiene. Hormonal changes can affect the gums, and dental care remains important during pregnancy. Continue brushing twice daily and cleaning between your teeth, and seek dental care when needed.
14. Start Oral Care Early In Children
Good oral-health habits should begin from childhood. Parents and caregivers should help young children establish appropriate brushing habits and consult a dentist or healthcare professional about fluoride use, particularly in very young children.
M2NICE Editorial Note: Many Nigerians only visit the dentist when pain becomes severe, but prevention is cheaper than treatment. Brushing with fluoride toothpaste, drinking more water instead of soft drinks, and yearly dental checkups can save you from costly tooth extraction and gum disease later.
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