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You can improve your oral hygiene and maintain good dental health with a few
simple habits. By practicing these healthy habits on a regular basis, you can significantly improve the health of your mouth, and the rest of your body, to boot.1. Don’t smoke or use tobacco products.
Smoking cigarettes is one of the top contributors to severe gum disease in the United States and likely around the world. Gum disease is an infection that can ultimately affect the bone structure that supports your teeth and, when it deteriorates severely, can make your teeth fall out.
Early gum disease is called gingivitis, an inflammatory condition in which the bacteria from your teeth get under your gums and cause plaque and tartar to build up on your teeth. Smoking reduces your immune defense, making it more difficult to fight off a gum infection or heal from damage done. In fact, studies show that smokers have twice the risk of developing gum disease than non-smokers. And the risk increases linearly with the amount and frequency of cigarettes smoked. (The use of illegal drugs like cocaine and crystal meth can be even harder on teeth than tobacco, but you probably knew that already.)
2. Brush your teeth regularly.
Many of us are taught to brush our teeth twice a day starting in early childhood, and this remains an important habit throughout life. The American Dental Association (ADA) recommends using a soft-bristled toothbrush to gently brush your teeth, at a 45-degree angle, for approximately two minutes twice per day — and to replace your toothbrush every 3–4 months A good electric toothbrush can make sure you’re hitting the most surface area and at the right angle. In fact, in the largest study ever conducted that compared electric to manual toothbrushes, scientists concluded that people who use an electric toothbrush have healthier gums, less tooth decay, and also keep their teeth for longer. Kyoui makes some excellent sonic toothbrushes. And Oral-B makes the most highly rated electric toothbrush available on Amazon.
3. Floss.
While flossing is often ignored, it should be a crucial part of your oral hygiene routine. The ADA recommends flossing once per day, to remove plaque and particles of food that are sitting between teeth and up in your gums that can accumulate and lead to inflammation. Flossing is sort of like weightlifting for your gums, removing potentially harmful germs and building their strength. For specific ADA recommendations for how to floss, see this infographic. Many dental flosses contain problematic chemicals you might not want in your mouth. If you want an organic, vegan, and plastic-free floss, here’s one from Radius.
4. See a dentist.
Your teeth will also benefit from an annual visit to your dentist. Regular dental exams, paired with good oral hygiene habits, can prevent dental diseases. Your dentist can take a comprehensive look in your mouth and identify any problems early on when the treatment for them is likely more effective and less expensive. An annual visit can also help your dentist see if there have been any significant changes in your oral health or structure that need attention.
5. Eat an oral health-supporting diet.
Your mouth is your body’s first point of contact when you eat and drink. It’s the gatekeeper of your digestive system. And as what you eat and drink passes through your mouth, it can impact and leave debris on your teeth and gums. As such, your mouth is one of the first places that signs of a poor diet can be identified. A whole foods, plant-based diet is not only full of nutrients, but low in sugar, low in highly processed carbs, high in fiber, and rich in antioxidants, all of which positively contribute to your health. There’s good evidence that a high-fiber diet can also prevent periodontic (gum) disease.
Eating a diet high in processed, sugary foods, on the other hand, is likely to leave behind substances that promote tooth decay and cavities — especially if you don’t practice good oral hygiene habits like brushing and flossing. Sugar-rich beverages can be especially damaging as they’re essentially a sugar bath for your teeth every time you drink them. Including plenty of plant sources of calcium and phosphorus, important minerals for tooth strength is also a good idea. For instance, calcium-set tofu, calcium-fortified unsweetened plant milks, leafy greens, almonds, beans and lentils, sunflower seeds, and whole grains like quinoa are good sources of these minerals.
There’s some evidence that eating lots of fruits — especially citrus — can wear down the tooth’s enamel and lead to demineralization, essentially, removing some of the minerals from the tooth, weakening it, and potentially leading to cavities and decay. No health body has recommended avoiding fruit to protect teeth, however. Overall, the benefits of eating fruit, especially compared to candy, soda, and other sources of sugar, far outweigh the risks.
Worst Foods and Beverages for Dental Health
While you’re practicing good habits that support your oral health, it’s also important to reduce — or in some cases, eliminate if possible — foods and drinks that promote tooth decay and mouth inflammation.
Some of the worst foods and beverages for dental health include:
- Added sugar: This is most often found in highly refined and processed foods like candy, packaged baked goods, soda, and other sugary drinks. Added sugar can sit on your teeth and gums, accumulate, and increase your risk for cavities and tooth decay.
- Crunchy snacks: Certain snack foods can easily get stuck in your teeth and even cut your gums and increase the risk of bacteria building up in your mouth. Some examples of these types of snacks include chips, popcorn, and pretzels.
- White breads: These types of breads are typically made with refined white flour, which has been stripped of much of its natural fiber and nutritional value. White bread also tends to have higher added sugar content and may be sticky on your teeth. Some examples include bagels, donuts, and white pizza doughs.
- Alcohol: The risk of gum disease and tooth decay are higher in heavy alcohol drinkers. In fact, alcohol abuse is the second most common risk factor in oral cancer.
- Dried fruit: While dried fruits can offer some nutritional benefits, they are sticky and can get caught in your teeth. It’s best to choose fresh or frozen fruit when possible.
- Acidic beverages: Drinks that have a high acidity, like sodas and even fresh-squeezed citrus juices, can wear away the enamel on your teeth and lead to discoloration. While kombucha offers several health benefits, it can also be high in sugar and acidity, and may even be worse for your teeth than soda. As for coffee and tea, both are high in enamel-softening acid. But many studies show that on the whole, green tea is linked to fewer cavities and better periodontal health.
Nutrients That Support Your Teeth
Eating a healthy diet is key for supporting your overall health, as well as the health of your teeth and gums.
Some of the most important nutrients for oral health include:
Vitamin D
Your body needs vitamin D to absorb calcium properly and keep your skeletal system and teeth strong. Gingivitis, periodontitis, and tooth loss have been associated with low vitamin D levels, especially among pregnant and menopausal women. Vitamin D deficiency is correlated with reduced bone density, increased risk of osteoporosis, and lowered immunity. It can also lead to periodontal disease.
Calcium
A key mineral for strengthening your teeth, calcium protects your enamel from cavities and decay. We often hear about dairy products like cow’s milk being good sources of calcium, but many non-dairy foods are as well. Some of the best plant sources of calcium include seeds, beans, lentils, almonds, whole soy foods, low-oxalate leafy greens like kale and bok choy, orange, figs, and broccoli raab.
Phosphorus
Like vitamin D, phosphorus supports calcium in the building of strong bones and teeth. Most of the phosphorus in your body is found in your bones and teeth. Maintaining your phosphorus levels helps keep your teeth strong, as this mineral naturally protects and rebuilds tooth enamel. Beans, lentils, nuts, and whole grains are good plant-based sources.
B Vitamins
Folate (vitamin B9) and vitamin B12 appear to be especially important in the maintenance of oral health. Research has found that B9 and B12 can help inhibit gingival overgrowth, especially among smokers, reducing the risk of cavities. And a deficiency of vitamin B12 is strongly linked with dental problems. Additionally, in one 2009 study, toothpaste that contained vitamins B3 and B5 was found to significantly reduce plaque buildup compared to a toothpaste without the added vitamins.
Vitamin C
Vitamin C is a water-soluble vitamin known to play a substantial role in immunity. One of the best-known examples of vitamin C and oral health is when British sailors in the 15th and 18th centuries sailed the seas without access to citrus fruits and other fresh produce. They ended up developing scurvy, or vitamin C deficiency that causes gum ulcerations and tooth loss, among other symptoms When the sailors were provided citrus fruits like oranges and lemons, the incidence of scurvy was drastically reduced, showing a direct link. Getting enough vitamin C can also reduce the incidence of gingivitis and associated oral inflammation. Find out more about vitamin C, including food sources and the pros and cons of supplementation, here.
Vitamin A
Vitamin A is a fat-soluble vitamin that is stored in the liver and used to form and maintain healthy teeth, skeletal and soft tissues, and skin. It also helps keep your body’s mucus membranes healthy and prevents dry mouth. Severely low levels of vitamin A are associated with periodontitis. The body converts the carotenoid beta carotene, found in numerous yellow and orange foods, to vitamin A.
Probiotics
Although only a few clinical studies have been conducted so far, the results to date suggest that probiotics could be useful in preventing and treating oral infections, including dental caries, periodontal disease, and halitosis. Life Extension makes a probiotic lozenge that may promote overall oral health.
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