Can’t see a dentist or hygienist? The easiest ways to improve your oral health at home
IF you’re not brushing your gnashers for the benefit of beautiful smile, you’ll know the importance of good oral hygiene for health.
Caring for your dental health stops bacteria build-up, which could lead to infections such as tooth decay and gum disease.
Worryingly, however, Brits are doing their oral health a big disservice.
Just over a quarter of UK adults brush their teeth just once a day instead of the recommended twice a day.
Up to one million UK adults may fail to brush their teeth once a day, according to research by the Oral Health Foundation.
As for flossing, a YouGov survey taken in 2017 found that only 31 per cent of Brits admit to flossing their teeth daily.
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With the cost of dental treatments now starting at around £70 and hygienist appointments often upwards of £50, it makes sense to do what we can at home to care for our teeth and mouth - especially given the current lack of access to NHS dentistry.
Here’s how, according to experts at ...
Clean tongue for fresh breath
Your tongue can harbour a lot of bacteria, so it’s important to keep it clean, just like you would your teeth.
Plus, a bacteria-riddled tongue could lead to seriously bad breath.
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“Getting to the back of your tongue will help with bad breath as this is where the bacteria are hiding,” says Dr Tom Crawford-Clarke, cosmetic dentist.
He adds that the easiest way to keep your tongue clean is by using your toothbrush, saying: “Stick your tongue as far out as you can and start brushing from the back to the front.
“You can get specific tongue scrapers which are a bit easier to use and less likely to make you gag. Just five or 10 seconds can get rid of a lot of bacteria.”
Camilla Bevan, hygienist and dental therapist adds: “Copper tongue scrapers, specifically, are highly recommended as they contain antimicrobial properties.
“Using a tongue scraper not only reduces bacteria levels and bad breath but can also improve and heighten your taste!”
Floss to prevent ageing smile
Getting right between the teeth to pull out food debris is key to good oral health.
Camilla says: “Tooth brushing alone only cleans 60 to 70 per cent of the tooth surface area, so if you are not cleaning between your teeth, you are leaving 30 to 40 per cent of your teeth untouched!
“These sites are often hotspots for both decay and gum disease.
“If you avoid flossing, you may find staining and calculus deposits between the teeth builds up quickly.
“This can cause the teeth to appear yellower and create a more aged appearance to your smile.”
You may think of floss as one-size-fits-all, but these days, you can buy tiny brushes that come in varying sizes to best fit into the gaps between your teeth.
Camilla says: “Within the mouth people can have many different spaces and gaps.
“Therefore, flossing is better for some people and the interdental brushes are better for other people.
“Often, however, you may need to use a combination of the two, which will ensure all food and bacteria are removed. “
Your dental hygienist or dentist can help explain what is best for you to buy and use in each area of your mouth.
Bleeding should stop after a few days of flossing. If it hasn’t it might indicate you have gum disease so book in to see your dentist or hygienist.
Dr Tom Crawford-Clarke
Dr Crawford-Clarke says: “Interdental brushes like TeePee or Curaprox are easier to use than floss and are more effective in larger gaps between teeth.
"They come in different sizes so you want to get a size that’s big enough to provide a little resistance but not painful to push through.”
To floss, pull off a section of floss tape that is long enough to wrap around your two index fingers a few times so a good grip can be achieved.
“A ‘C’ shape should be created around each part of the tooth and the floss should be adapted slightly underneath the gum,” Camilla says.
Dr Crawford-Clarke adds: “Go down one side on one tooth then go up and down a few times, then do the same on the other tooth up and down a few times and pull the floss through. Repeat in each space. Do this ideally twice a day.”
He does warn that if you are new to flossing or if you haven’t done it for a while, don’t be surprised if there is a little bleeding.
“This should stop after a few days of flossing. If it hasn’t it might indicate you have gum disease so book in to see your dentist or hygienist.”
Dr Crawford-Clarke suggests little plastic flossettes (floss sticks) as they are a bit easier to use if you’re struggling with floss string - but they are harder to control, so they can dig into your gum a bit more if your teeth are tight together.
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Spit, don't rinse
Camilla says that the electric toothbrush “remains supreme” for teeth brushing.
“The use of the electric toothbrush needs to be twice daily and with a minimum of two minutes at each interval,” she says.
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Camilla recommends separating the mouth into quadrants (top and bottom both sides) and spending roughly thirty seconds on each.
She adds: “Ensure you follow the directions of the specific toothbrush you are using as each brand can differ in how they work.
“Sonic toothbrushes need gentle side to side motions, whereas the oscillating rotating toothbrushes need to just be held to let it do its work, whilst not being too overzealous.”
Regardless of the brush, aim to cleanse the gum margin as this is where plaque and bacteria harbour and contribute to gum inflammation, Camilla says.
When your two minutes of brushing are up, remember to ‘spit don’t rinse’.
“This means leaving the residual toothpaste in your mouth and avoiding rinsing with water or mouthwash after,” says Camilla.
Toothpaste contains fluoride which is protective against tooth decay. But rinsing your mouth with water means it can’t get to work on the teeth.
Look for fluoride - not ‘teeth whitening’ pastes
There’s a pretty extensive range of toothpastes on the shelves, however, Camilla says that the best one for you is based on personal preferences.
“Sensitive toothpastes such as Sensodyne, Colgate Pronamel and Biomin, are excellent if you suffer from sensitive teeth,” she says.
“Caution should be given to ‘whitening toothpastes’ as they do not really improve the actual colour of the teeth and only a small minority are credited with removing surface stains.
“The single most important thing for any toothpaste is to have a fluoride content of at least 1450 ppm to help prevent cavities.”
Children of all ages can use family toothpaste, as long as it contains 1,350 to 1,500ppm fluoride.
Under three-year-olds can use lower strength children's toothpaste - but with at least 1,000ppm fluoride.
Do you need mouthwash?
It’s often a staple in many bathroom cupboards, but how essential is mouthwash?
“I tend to recommend mouthwash if a patient has acute inflammation of the gums or occasionally after certain dental procedures,” says Camilla.
Otherwise, you may be washing away the flouride from your toothpaste.
If you fancy freshening up however, after food for example, mouthwash can work well.
Find plaque fast
Plaque is the soft layer that builds up on our teeth and it’s what we want to ensure we’re brushing off each day.
If your teeth feel ‘furry’, you are likely to have plaque buildup.
“When missed and left on teeth, it starts to calcify and turn into calculus or tartare,” says Dr Crawford-Clarke.
“This is when it is hard and needs to be manually removed by your dentist or hygienist.”
So how do you make sure it’s gone?
Dr Crawford-Clarke says: “Using a disclosing tablet can be so useful as it stains the plaque so you can see it before brushing it off.
“This is useful to use once a month to check how you’ve been getting on. It’s also great for kids as it makes it fun!
“I wouldn’t recommend buying your own dental tools off the internet as you’re more likely to cause damage than good.”
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Adding the sparkle
Many of us crave pearly whites like the A-list. But Camilla say teeth whitening is best left for the dentist’s chair.
“I would not recommend any home remedies for tooth whitening as most do not work and can cause erosive wear,” she warns.
“Teeth can in turn become yellower and more sensitive.
“The dentist will prescribe you custom made trays that fit your teeth and whitening gels.
“The gels may include either hydrogen peroxide or carbamide peroxide.
“Depending on which gel you use, the whitening procedure can be completed overnight or in the day. The process usually takes two to four weeks.”
Home teeth whitening kits do not contain bleach that is strong enough to whiten teeth by law.
Dr Crawford-Clarke says: “Over-the-counter products legally cannot contain more than 0.1 per cent hydrogen peroxide. We use between three to six per cent hydrogen peroxide to whiten teeth effectively.”
To help avoid teeth staining however, Dr Crawford-Clarke says it’s best to keep up with good oral hygiene as discussed and avoid coffee, tea, green tea, turmeric and red wine as much as you can - and stop smoking!
Do get checked for red gums
Gum disease is common and can lead to bad breath, tooth loss and also the shrinking of gums.
Dr Crawford-Clarke says that gums should be firm, not red and puffy, so if they’re looking red it’s probably a good time to get them checked by a dentist or hygienist.
Camilla adds that regular dentist check-ups are essential to assess for the presence of gum disease.
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She says: “The use of a good electric toothbrush in the correct way and daily interdental cleaning will help keep the gums healthy and reduce the risk of gum recession.
“If you smoke, quitting will help to stop any present gum recession getting worse as well as reducing the risk of tooth loss and oral cancer.”
Signs of disease in the mouth
BAD breath and mouth ulcers are common occurrences.
But they may signal an underlying health problem, too.
Dr Rahul Nehra, Lead Dentist at warns of the symptoms in your mouth that should never be ignored.
BLEEDING GUMS
PERSISTENT bleeding gums, especially during brushing or flossing, can indicate gum disease, such as gingivitis or periodontitis.
This is often caused by plaque buildup along the gumline, leading to inflammation and potential tissue damage.
It's essential to address bleeding gums promptly to prevent further complications like gum recession and tooth loss.
For bleeding gums, proper oral hygiene is crucial, along with professional dental cleanings to remove plaque and tartar buildup.
BAD BREATH
Chronic bad breath, or halitosis, can be a sign of various dental issues, including poor oral hygiene, gum disease or cavities.
But it could be an underlying health problem such as diabetes or gastrointestinal issues.
Dental check-ups can help identify and address the root cause of bad breath, such as gum disease.
Improving bad breath typically involves maintaining good oral hygiene habits, such as brushing twice daily, flossing, and using an antimicrobial mouthwash.
LUMPS AND SORES
WHILE occasional mouth sores are common and often harmless, persistent lumps or sores that don't heal within two weeks could be signs of more serious conditions such as oral cancer.
Other concerning signs include white or red patches, numbness, or difficulty moving the jaw. If you notice any of these symptoms, seeing a dentist or doctor for further evaluation is crucial.
Sores in the mouth may benefit from topical treatments or medications prescribed by a dentist or doctor, while monitoring for any signs of infection or malignancy.
WOBBLY TEETH
LOOSE teeth can indicate advanced gum disease or untreated tooth decay.
Without prompt intervention, this can lead to tooth loss and bone deterioration.
Seeking dental care as soon as possible can help preserve remaining teeth, possibly through procedures like scaling and root planing or dental restorations.
SWALLOWING DIFFICULTY
DIFFICULTY swallowing, also known as dysphagia, can be caused by various factors, including oral infections, inflamed tonsils, or even more severe issues like throat cancer.
If you experience persistent difficulty swallowing or a sensation of something stuck in your throat, it's essential to seek medical or dental attention promptly for evaluation and appropriate treatment.
CROAKY VOICE
A CROAKY or hoarse voice can result from various conditions affecting the throat or vocal cords, including acid reflux, respiratory infections, or vocal cord nodules or polyps.
In some cases, poor oral hygiene or throat irritation can also contribute to voice changes.
If you experience persistent hoarseness or voice changes, it's advisable to consult with a healthcare professional.
Addressing a croaky voice may involve lifestyle modifications, such as avoiding irritants like tobacco smoke or excessive vocal strain.