Creating a regime can help you keep your teeth cavity free, gum disease free and reduce sensitivity. By keeping your teeth clean on a daily basis, eating a healthy balanced diet, brushing and flossing you can keep your teeth healthy without any complicated treatments or expensive tooth products.

Your mouth contains many bacteria which can cause plaque to develop. Plaque is a sticky substance which develops on your teeth as the bacteria mix with food particles from your mouth and saliva. Many common dental issues can be avoided by brushing twice a day with fluoride toothpaste, cleaning between your teeth, eating less sugary foods and visiting your dentist regularly. Knowing how to do this can help you create a regime to keep your teeth healthy.

Brush Your Teeth

The American Dental Association recommends brushing your teeth twice a day for 2 minutes with fluoride toothpaste. Fluoride helps strengthen the enamel (hard outer layer) of your teeth and re-mineralise early damage.Use a soft bristled toothbrush and hold the brush at around a 45 degree angle. Gently brush your teeth using short strokes to clean the outer, inner and chewing surfaces of all your teeth.

Tips

Brush your teeth for 2 minutes twice a day.
Use fluoride toothpaste.
Use a soft bristled toothbrush.
Clean all surfaces of your teeth including the back teeth.
Replace your toothbrush every 3-4 months or when the bristles get frayed.
Don’t brush too hard as this can cause receding gums and damage the enamel.
An electric toothbrush can also be useful. Try to spit out excess toothpaste to help leave fluoride on your teeth.
Clean Between Your Teeth
Cleaning between your teeth can help you keep your teeth and gums healthy. When brushing your teeth you can only clean the visible surfaces. Cleaning between your teeth helps to avoid this.
Dental floss can be used to clean between your teeth and below your gum line to remove plaque. If plaque is left between your teeth it can cause gingivitis (early stages of gum disease) causing red, swollen and bleeding gums.
Wrap the floss round one of your teeth forming a C shape and gently move up and down. Repeat this on your next tooth.
Your body requires essential nutrients to keep your teeth strong, gums healthy and jaw bone healthy.

Calcium is very important for your teeth and bones. It can be found in many dairy products including milk, yoghurt, cheese and calcium enriched alternatives. Also some leafy green vegetables. Vitamin D can help your body absorb calcium and phosphorus can help with mineralisation.

Eat the following foods:

Dairy – All contain calcium.
Leafy green vegetables – Contain calcium and essential nutrients.
Eggs & Fish – Can help with vitamin D and other nutrients.
Fresh vegetables – Carrots & cucumbers contain nutrients and encourage chewing.
Nuts & Seeds – Contain minerals and other nutrients (if suitable).
Try to avoid eating too many sugary snacks, sweets, sugary drinks and sticky foods. The bacteria in your mouth feeds off the fermentable carbohydrates (sugars) causing acid attacks on your teeth. This can slowly cause cavities.
Drinking acidic drinks like many soft drinks, energy drinks and fruit juices can cause enamel erosion. If you are eating/drinking something acidic try to rinse your mouth with water and wait around 30-60 minutes before brushing.
Whilst you don’t need to avoid eating anything you like, eating a balanced diet and the correct portions can help keep your enamel protected.
Drink Water & Reduce Sugary Drinks
One of the easiest things to do to help your oral health is to drink water.
If you have fluoridated tap water this can help to strengthen your enamel and prevent tooth decay. If you don’t have fluoridated water in your area ask your dentist for advice on other sources of fluoride. This can include toothpaste.
Sugary drinks can be problematic as the more you drink them the higher chance you have of developing cavities. If you regularly drink fizzy drinks, sweet teas, sports drinks or pre-packed juices you are causing acid attacks on your teeth.

Visit Your Dentist Regularly

Even if you are keeping your teeth clean at home it is important to visit your dentist regularly to keep your teeth strong and gums healthy. Your dentist may check your teeth, gums, bite, fillings and overall oral tissues. They will also clean your teeth removing any hard plaque (tartar/calculus).How often you visit will depend on your needs? Some people will benefit from visiting every 6 months.

They may do the following:

Identify any early dental issues.
Clean your teeth.
Apply fluoride.
Apply dental sealants to protect the grooves of certain teeth.
Give you individual advice on brushing, flossing and diet.
Don’t wait until your tooth is causing you pain to visit. Early tooth decay may not cause any issues and gum disease may not cause much discomfort until later.

If you are regularly suffering from tooth pain, bleeding gums, swelling, sensitivity or damaged teeth ask for advice. If you are suffering from facial swelling, fever and difficulty swallowing seek urgent medical/dental advice. Regular preventative treatments will help you understand what you need to do to keep your mouth healthy.

Try to Avoid Harmful Habits

There are certain habits you can get into which can cause your enamel to weaken, irritate your gums and damage your teeth. Many people have the habit of using their teeth to open packets, tear plastic, biting their nails and holding hard objects. This can cause your teeth to chip, crack and damage existing fillings/crowns. Chewing ice and very hard items can cause damage. If you are regularly chewing ice try to find an alternative to this like drinking cold water. This can cause enamel wear, jaw pain, headaches and damage to dental restorations. If you are suffering from jaw pain in the morning, flattened teeth and frequent sensitivity talk to your dentist.

Avoid these:

Biting your nails and chewing ice.
Using your teeth to open packets.
Brushing too hard and using hard bristled brushes.
Drinking sugary and acidic drinks regularly.
Smoking tobacco products as this can increase your risk of gum disease and oral cancer.

Some people may benefit from having a professionally fitted night guard. Avoid smoking tobacco products. Alcohol can cause dry mouth and using alcohol and tobacco can increase your risk of oral cancer.Avoid brushing your teeth immediately after eating/drinking highly acidic foods/drinks. Try to rinse with water and wait around 30-60 minutes before brushing.

Create A Regime

Brush your teeth for 2 minutes with fluoride toothpaste. Gently brush all surfaces of your teeth. Take extra care to brush the gum line. If you are having breakfast be aware that acidic foods/drinks may affect when you brush.If you are having a snack between meals try to have healthy options like plain yoghurt, vegetables or suitable nuts.

Ideally you should do these:

Brush your teeth twice a day with fluoride toothpaste.
Clean between your teeth once a day.
Drink plenty amount of water.
Avoiding Smoking
Visit regularly to the dentist.

In the evening clean between your teeth using floss or suitable interdental cleaner. Brush your teeth thoroughly for 2 minutes with fluoride toothpaste. Some people may find mouthwash useful. If you are using fluoride mouthwash follow the instructions. Try to use at a different time to when you brushed to avoid washing away the concentrated fluoride toothpaste.Parents/carers should help children create a good brushing regime. Supervise them until they are able to brush effectively.Keeping your regime simple and using the correct professional advice can help reduce cavities, keep your gums protected and keep your natural teeth intact for many years.

Conclusion

Keeping your teeth healthy and strong can be done by keeping your oral hygiene, eating a healthy diet, staying hydrated and visiting regularly. Brushing twice a day with fluoride toothpaste, cleaning between your teeth, avoiding eating too many sugary foods and avoiding harmful habits are great places to start.

Remember:

Brush for 2 minutes twice a day.
Clean between your teeth.
Eat healthy foods and take plenty amount of water.
Visit regularly to the dentist.
Keeping your teeth healthy is a choice you make everyday. By creating a regime and seeking advice early you can help keep your enamel protected, gums healthy and have a comfortable and confident smile.

How to Keep Your Teeth Healthy and Strong for Lifetime: Guide