Caring for Your Teeth and Gums

How long should I brush my teeth?

The ADA recommends you take two minutes to brush your whole mouth or about 30 seconds per quadrant. This recommendation is based on a couple of systematic reviews that showed that plaque is reduced more after brushing for two minutes vs one minute. Many electric toothbrushes have built-in two-minute timers. Try using an egg timer or the timer on your phone — or queue up a two-minute song or video on your phone — to make sure you brush for at least two minutes.

How often should I replace my toothbrush?

You should replace your toothbrush or brush head every three to four months or before the bristles are worn down.

How do I brush my teeth with braces?

Cleaning your teeth and gums is even more important when you have braces; plaque can build up around your brackets and under the wire. Make sure you brush twice a day with fluoride toothpaste and clean between your teeth. It's also important to clean around your brackets. Ask your dentist or orthodontist about special floss that can help you get the floss around your brackets and wires.

Flossing Your Teeth

Dentists recommend you clean between your teeth at least once a day. You need to do this to get rid of food debris and plaque where your toothbrush can't reach.

One of the most readily available methods to clean between your teeth is dental floss. You need to use the right flossing technique for dental floss to effectively clean between your teeth.

Correct flossing technique includes:

• Remove about an 18-inch strip of floss from the dispenser.
• Wind the floss around the middle fingers of each hand, leaving a 1-inch section open for flossing.
• Use your thumbs and forefingers to guide the floss between your teeth until it reaches your gumline. Don't force it; you don't want to cut your gums.
• Curve the floss (like you're making the letter "C") around each tooth and run the floss up-and-down against each tooth under the gumline.
• Continue this process to clean between all your teeth, including the backs of your upper and lower last teeth on each side. Use a clean section of floss as needed, and take up used floss by winding it around your middle fingers. This helps ensure you're not spreading bacteria and plaque around to your other teeth.

If you struggle to use dental floss because you have arthritis or other mobility issues, there are several options to help you clean between your teeth, including:

• Plastic floss holders with a handle. These hold the floss taut without you needing to wrap it around your fingers. You may want to use more than one or rinse between teeth so you don't spread bacteria around.
• Floss threaders that can help you get into hard-to-reach or tight places, such as dental crowns, caps, dental bridges, or around your braces.
• Interdental brushes that are tiny brushes with handles. These are probably best for people with larger spaces between their teeth.
• Water flossers (also called oral irrigators or dental water jets) can help clean the spaces between your teeth if you have braces, bridges, or tightly spaced teeth.

How often should I floss my teeth?

You should clean between your teeth at least once a day.

Should I floss before or after brushing my teeth?

Ideally, clean between your teeth before you brush. Studies show that flossing before you brush your teeth gets rid of more plaque than flossing after you brush. But it's more important that you do it at least once a day than when you do it.

Using a Mouthwash

If you're at a raised risk of gingivitis or periodontal disease, your dentist may recommend you use a mouth rinse that includes antimicrobial ingredients. Studies show that mouth rinses that include eucalyptol, menthol, methyl salicylate, and thymol or cetylpyridinium chloride can help lower your risk of gum disease.

You may be at a higher risk of gum disease if you:

• Smoke
• Have diabetes
• Have poor oral hygiene
• Take medicine with side effects that affect your mouth; for instance, some medicines can cause dry mouth
• Have a lot of stress
• Have a family history of gum disease
• Have crowded teeth or grind or clench your teeth
• Have underlying systemic conditions
• Have hormonal changes, such as pregnancy or menopause
• Have poor nutrition or obesity

For children who are at a higher risk of cavities, a fluoride mouth rinse may help prevent cavities. Look for mouthwash with the ADA Seal of Acceptance, which shows that it has safe and effective fluoride levels.

Eating Right for Dental Health

Foods good for teeth and gums

Some foods seem to help prevent the buildup of plaque or protect your enamel, including:

• Fruits and vegetables. These have a lot of fiber, which gets your saliva flowing. Your spit has traces of calcium and phosphate that can help restore these minerals in areas that have been damaged by bacterial acid.
• Dairy products, especially cheese, milk, and plain yogurt. These also contain calcium and phosphate to help restore your tooth enamel. Choose low-fat or fat-free items to help keep your calories down.
• Tea, either green or black. Tea contains substances called polyphenols, which kill or prevent bacteria from growing. And if you brew your tea with fluoridated water, it's a good source of fluoride, as well.
• Foods and beverages with fluoride, including fluoridated water and anything you make with fluoridated water, such as sugar-free powdered drinks.
• Sugar-free chewing gum. This can get your spit flowing and help remove food debris after you've eaten.

Foods to limit to protect your teeth and gums

Some foods that may encourage the buildup of plaque include:

• Candies and sweets, especially candies like lollipops that contain a lot of refined sugar and that you tend to keep in your mouth for a long time.
• Starchy foods that tend to get stuck between your teeth, such as soft bread and potato chips.
• Carbonated soft drinks. These tend to have a lot of sugar and they contain phosphoric and citric acids. These are preservatives that can wear away your enamel.
• Alcohol and certain medicines that dry out your mouth. If you take a medicine that causes dry mouth, ask your doctor about using a fluoride mouth rinse, which may help prevent cavities.

Visiting Your Dentist Regularly

The ADA recommends you visit your dentist regularly. For most people, that means an exam and professional cleaning once every six months. But if you're prone to cavities, gum disease, or other oral health problems, your dentist may recommend you go in more often. Of course, you should also see your dentist if you have pain in your teeth or mouth or bleeding, swollen gums.

You can also ask your dentist about dental sealants. A sealant is a material used to coat the chewing surfaces of your teeth. This coating protects your tooth from decay and usually lasts a long time but can only be placed on a tooth without decay. It is usually placed on children's teeth as their permanent teeth come in.

If you have severe heartburn, stomach acids may escape and eventually reach your mouth, where they can damage your enamel. The eating disorder bulimia, in which people vomit food after they eat, is another threat to your enamel. If you have either condition, talk to your dentist and doctor about how to keep your teeth healthy.

Other Ways to Strengthen Teeth and Gums

Avoid tobacco

Using any forms of tobacco, including vaping and smokeless tobacco, can damage your tooth enamel, discolor your teeth, and cause gum disease. The ADA recommends you stop smoking to help keep your teeth and gums healthy. Ask your doctor or dentist for advice on how to quit tobacco products.

Reduce alcohol intake

Drinking alcohol can raise your risk of cavities and gum disease because:

• It's a diuretic, which means it makes you pee more. This can lead to dehydration and dry mouth.
• It can irritate the tissues in your mouth and throat, which may further dry your mouth out.
• Beer, wine, and cider all contain acid that can damage your enamel. And many cocktails contain sugary mixers that can encourage plaque buildup. According to one study, people who drink alcohol have more plaque on their teeth than those who don't.
• Heavy alcohol consumption can weaken your immune system and make it more likely for you to develop gum disease.

Limit yourself to no more than one to two alcoholic drinks per day, depending on your size. And to help minimize the effects of alcohol on your teeth, drink a glass of water between alcoholic drinks. This will help rinse the sugar and acid off your teeth and keep your saliva flowing. Also, clean between your teeth and brush or use mouthwash after you're finished drinking.

Beware of chlorinated pools

Some people who swim regularly, such as competitive swimmers and divers who practice over six hours per week, can get a condition called swimmer's calculus. This is a hard, brown deposit that forms on their teeth, usually their front teeth. This is caused when chlorinated water gets in your mouth and breaks down the minerals in your teeth.

The problem seems to be more common with gas-chlorinated pools than with chemical-chlorinated pools. This is likely because it's harder to get the pH right with gas chlorination.

Unless you swim very frequently, you probably don't need to worry about swimmer's calculus. But if you do swim regularly, check with your recreation center or gym to learn how your pool is chlorinated, the schedule, and the most recent pH levels. The optimal pH for pool water is 7.4. If it's lower than this, you may want to skip swimming that day or take extra care to keep the water out of your mouth.

Some medical conditions and medications can cause dry mouth. Your doctor may recommend you change your medicine, adjust your dose, or prescribe you a saliva substitute. Talk to your doctor about your options.

Protect from teeth grinding

Many people grind their teeth from time to time. But when you do it regularly, you may crack your teeth and damage your enamel. Many people with bruxism (the medical term for teeth grinding or clenching) do so when they're stressed or at night. If you grind your teeth regularly, you may be able to help yourself by:

• Practicing stress reduction techniques, such as exercising regularly and meditating
• Reducing caffeine and alcohol consumption
• Quitting smoking
• Talking to your doctor about having a custom mouth guard made, taking a muscle relaxer before you go to bed, or getting a Botox injection to relax your jaw muscles

Reduce stress

Stress can cause problems with your teeth because it can make you grind your teeth, eat a lot of sugary foods, and neglect your oral hygiene. Managing your stress levels can be a surprising way to improve the health of your mouth and teeth.

Takeaways

Taking good care of your teeth and gums is a relatively easy way of keeping yourself healthy throughout your life. The foundation for taking good care of your teeth and gums is to clean between your teeth at least once a day and brushing at least twice a day. You can also help by eating a healthy diet that's low in sugar and seeing your dentist regularly.

Caring for Teeth and Gums FAQs

Why do my gums and teeth ache?

You may have tooth sensitivity, which is when the layer of tissue underneath the enamel in your teeth is exposed. It can be caused by different things, including:

• Brushing too hard
• Receding gums
• Gum disease
• Cracked teeth
• Teeth grinding
• Using teeth whitening products
• Plaque buildup
• Mouthwash use
• Eating acidic foods, such as citrus fruits, tomatoes, and pickles
• Recent dental procedures, such as fillings, teeth cleanings, and dental restoration

Is apple cider vinegar good for teeth and gums?

No, it's not good for your teeth and gums because it's very acidic. It can damage your tooth enamel.

Can wisdom teeth cause swollen gums?

Yes, your wisdom teeth can cause swollen gums. A condition called pericoronitis is when you have gum swelling around your wisdom teeth. It usually happens because you have an affected tooth under your gum.

What vitamins are good for teeth and gums?

One of the ways that you can keep your teeth and gums healthy is to eat a healthy diet that meets your vitamin needs. However, no studies show that vitamin supplements lower your risk of gum disease or cavities. There's some weak evidence that suggests vitamin D may help prevent gingivitis and tooth loss.