How to achieve the perfect smile
How to achieve the perfect smile
The non-negotiables of looking after your teeth and mouth
Good oral hygiene impacts all aspects of your health and wellbeing, from keeping bacteria in check to boosting confidence. With National Smile Month running from 12 May to 12 June, it’s a great opportunity to make sure you’re doing everything right.
Check your routine
Most of us know the basics – brush twice a day, cut down on sugar, quit smoking, get regular dental check-ups, but there’s a fair amount we get wrong, from when to brush to how to floss.
The NHS says that we should brush with fluoride toothpaste for two minutes each time. Don’t rinse your mouth after brushing as it will rinse away the fluoride. We should also be flossing or using an interdental brush daily to get rid of trapped debris, and remove plaque along the gumline. Floss before cleaning your teeth – brushing is then more effective.
So are you flossing correctly?
- Take 30cm to 45cm of floss or dental tape and grasp it so you have 3cm or 4cm of floss taut between your hands.
- Slip the floss or dental tape between the teeth and into the area between your teeth and gums, as far as it’ll go.
- Floss with 8 to 10 strokes, up and down between each tooth, to dislodge food and plaque.
Mouthwash that contains fluoride can prevent tooth decay but don’t do it straight after brushing your teeth or it’ll wash away the concentrated fluoride in the toothpaste. Try using mouthwash after lunch and don’t eat or drink for 30 minutes after using. Don’t use toothpicks to remove trapped food from between your teeth as you may damage your gums.
When you brush your teeth in the morning, should it be before or after breakfast? Brushing before has the advantage of getting rid of overnight bacteria and getting saliva going. If you brush afterwards, wait at least 30 minutes after eating as brushing straight away, particularly after the likes of orange juice, can damage the enamel.
Don’t store your toothbrush too near the loo as you’d be surprised how much bacteria can spread when you flush. And dry it out in the open rather than a cupboard to help reduce bacteria.
A mouth-healthy diet
As well as limiting alcohol (it can have consequences such as drying out the mouth, staining teeth, damaging tooth enamel and, in excess, oral cancer) there are foods we should cut down on if we want pearly whites such as dried fruits, which can be super-sugary and stick to the teeth.
Also be cautious with ice, nuts and even seeded breads, which can chip teeth. While we know fruit has many health benefits, it can be acidic and high in sugar – rinse your mouth with water after eating. After meals, chew sugar-free gum to produce more saliva, which protects against acid.
Coffee and red wine are also the enemy of white teeth. If yours are stained, book in to see a dental professional who can advise on options for teeth-whitening. A regular dental check-up is also essential to help detect problems with your teeth early, a dentist will also look for signs of oral cancer.
Ensure you are getting your Vitamin C and D as they are good for teeth and gums. You also need calcium and phosphorous: dairy is the obvious source but also leafy greens. Cheese can neutralise the PH levels in the mouth and probiotics in yoghurt can help reduce the number of harmful bacteria.
