Becoming healthy doesn’t have to be expensive or even very difficult if you start with simple steps. Focusing your energy on preventing problems because it’s so much easier, painless, and inexpensive than trying to fix serious issues.

Beautiful woman points to her amazing healthy, smile

1. Look at Your Toothbrush

Take a look at your toothbrush and think of how old it is (while you’re at it, check your whole family’s brushes!). If it’s 4+ months old, you may want to start over with a fresh brush.

If your brush looks incredibly worn, you have a brushing problem! Pressing too hard can harm your gums and wear your toothbrush out fast. If yours looks worn, replace it ASAP. Also make a mental note to not press too hard when you’re brushing.

The bristles of a good toothbrush are soft and are meant to remove soft plaque deposits that are very easy to remove. Plaque does not require heavy scrubbing, so be gentle and take your time when brushing.

We see a lot of great results with electric toothbrushes. They’re great for plaque removal and many models have built-in timers to ensure proper time spent on brushing. There are other types of electric toothbrushes that sense when too much pressure is being applied and alert the user. If you’re a lazy brusher, they can help you prevent cavities much more than with a manual toothbrush. Even if you brush lazy with an electric toothbrush, it still removes more plaque than with a manual toothbrush. Investing in an electric toothbrush is amazing for your oral health.

There are also disinfecting toothbrushes and devices are being marketed for that purpose, but we don’t feel that these great lengths are necessary. Be MORE concerned about never sharing a toothbrush or having yours touch someone else’s. The bacteria responsible for tooth decay are transmissible from one person’s mouth to yours.

2. Choose Toothpaste Wisely

So you have the right toothbrush, you’re ready to remove that soft plaque (it feels like furry sweaters on your teeth), what do you need to put on that toothbrush? Technically….nothing.

The mechanical action of brushing properly should remove plaque and do the job. However, toothpaste has some additional benefits that make it worthwhile to consider. Many of us enjoy that minty clean feeling after brushing, so a mint toothpaste is great. Additionally, toothpaste can polish surface stains from the enamel, deposit minerals (depending on the toothpaste), and help to defend from bacterial attacks. Not to mention, toothpaste can help freshen your breath!

We usually recommend a baking soda toothpaste because sodium bicarbonate acts to balance the pH of the mouth and make it less acidic and it is anti-microbial. Remember that periodontal disease and decay start with bacteria. If you’re not sure which toothpaste is right for you, our hygienist is happy to make a recommendation during your next dental cleaning.

3. Eat Hard Cheese

A little hard cheese after meals can actually help to prevent decay….  and it’s delicious! (hard cheese is something like sharp cheddar, the action of chewing stimulates saliva, which buffers your mouth from the acids that bacteria produce. Also, cheese has been found to even assist your body in rebuilding “starter cavities” that are in the very beginning stages. Think 2 small cubes, the size of dominos, after meals (ideally organic cheese from grass-fed cows).

4.  Don’t Snack All Day

Know your eating style, do you like to eat in regular meals, or are you someone who picks food all day long? Are you a snacker? What do you choose to snack on?  Every time we eat, we are also feeding the bacteria that live in our mouths. The bi-product of these bacteria is acid, the one thing that can destroy our tooth enamel, so the highest risk time for our teeth is when we eat.

If you tend to “graze” throughout the day, your teeth are constantly exposed to acid and thus greater risk for decay.  Try to limit eating to meals, but if you do snack, try cheddar cheese, rinse with water after eating, and pop a piece of xylitol gum to both stimulate the “washing” action of saliva and to disrupt those bacteria!

5. Don’t Feed the Enemy

What do kids and bacteria have in common? They’re small and they love sugar!!  Sugar itself does not cause decay, it’s a CATALYST that starts the process. If your saliva is not adequate and you have a lot of decay-causing bacteria in your mouth, the bacteria consume the sugar, excretes acid, and causes decay. Fermentable carbs like crackers, pasta, and bread also are broken into sugars that feed bacteria.

6. Keep Dry Mouth Away

Do you feel like sometimes your mouth is very dry? Do you smoke or take a lot of medications? These things can contribute to Xerostomia (dry mouth), which prevents your saliva from protecting your teeth. If you suspect you may have dry mouth, you are at HIGH risk for tooth decay, so talk to your dentist immediately and stay tuned for further posts about this topic.

7. Drink Green Tea

A simple, delicious cup of green tea has actual benefits for your teeth! Antioxidants fight inflammation (great for your gums), the polyphenols have been found to disrupt those cavity-causing bacteria, and green tea contains natural fluorides which help attach minerals to your enamel. You could even drink it cold throughout the day in the summer.

If you choose to drink green tea to improve your oral health, make sure to leave out sweeteners like sugar or honey which can cause cavities. If you choose to sweeten it, try using xylitol for additional anti-bacterial effect. Green tea is also effective for keeping your breath fresh!

Studies recommend consuming three to four cups of green tea per day to get any type of health benefit from drinking it.

8.  Eat Crunchy Foods

Foods like apples, carrots, celery, and jicama are great because they are satisfying as snacks, are not big contributors to decay, and their fibrous texture actually helps to remove some of the plaque from your teeth.

9. Plan Dental Care Ahead of Time

This one is a slightly different step because it takes a little more effort. Many people do not have dental insurance or limited coverage and this can cause them to view dental visits as a “luxury”. With all of the research pointing to the link between oral hygiene and whole-body health, you cannot afford to let your dental care go, the cost of losing your teeth is too great.  Planning ahead with Flexcare or Health Savings Accounts can help you to slowly build up a fund for routine dental maintenance so that (hopefully) you can avoid costly restorations.  Prevention is everything!!!

10. Floss Every Day

This step is really so much more simple than you think, it’s just a matter of habit, just a couple minutes more. The number of Americans who actually floss daily is quite alarming. On average, only 30% of people floss daily. Flossing is incredibly important for your oral health and can reduce the risk of gum disease.

There is a whole area between teeth that you just cannot clean with a toothbrush and simple, cheap dental floss is the easiest tool for the job. Food debris that feeds bacteria is trapped between teeth and makes for the perfect spot (and one of the most common areas) for decay. This is gross, but try it: floss your teeth and then smell the floss…. if it has blood on it and smells terrible, guess what your breath can smell like.

Some patients have manual dexterity issues, arthritis, or larger hands and have difficulty maneuvering floss around teeth. Flosser handles can help with this problem and Oral Irrigators like WaterPik can also be an additional tooth to cleanse the areas around and in-between teeth. The key to a consistent flossing routine is finding the right flossing tools that work for you.

Let Us Help You Improve Your Oral Health

You have to make the decision to take care of yourself because this is the only body we have and it is wonderful. Doing these small things during the day for ourselves can make a difference in starting out on a path to wellness. Remember that you’ll have to train yourself to get into the routine, but it will seem natural in no time! You can do this!

Aside from caring for your teeth at home, it’s important to never skip a dental exam. Please contact our dental office in Rochester, NY at (585) 244-3337 to schedule an appointment with our dentists today.