A Simple Guide to Better Dental Care

Brush Twice a Day

Brushing is the most important part of your dental routine. Brush at least twice a day—once in the morning and once before bed. This removes the plaque that causes cavities and gum disease.

Tips for effective brushing:

• Use a soft-bristled toothbrush and replace it every 3 months.
• Choose toothpaste with fluoride (look for 1350–1500 ppm on the label).
• Hold your toothbrush at a 45º angle toward your gums. Brush in small, gentle circles.
• Clean all surfaces of your teeth for about 2 minutes. Don’t forget your tongue.
• Try spitting instead of rinsing right away. This keeps fluoride in your mouth longer.
• Also, don’t forget about your toothbrush holder. It can collect germs, so wash it at least once a week.

Make Sure You Get Enough Fluoride

Fluoride helps strengthen teeth and prevent cavities. Most toothpaste contains fluoride, but some people may need more. If you’re unsure, ask your dentist. They can check your fluoride intake and recommend products if needed.

Floss Every Day

Flossing removes food and plaque between teeth where your toothbrush can’t reach. It also helps keep your gums healthy.

How to floss:

1. Break off about 18 inches of floss.
2. Wrap the ends around your fingers and gently guide it between your teeth.
3. Curve the floss around each tooth and move it up and down.
4. Don’t forget the back teeth.

If flossing with string is difficult, you can try floss picks or other tools available at most drugstores.

Use Mouthwash

Mouthwash is optional, but it can add extra protection. It helps reduce bacteria, freshen breath, and prevent plaque buildup. Swish it around for about 30 seconds, then spit it out.

Ask your dentist which mouthwash is best for your needs.

Watch Your Diet

What you eat affects your oral health. Too much sugar and starch can lead to cavities.

Foods and drinks that are especially harmful include:

• Candy, cookies, and chips
• Soft drinks, coffee, and alcohol
• Dried fruits (they stick to teeth and create acid)

Instead, choose foods that protect your teeth:

• Crunchy vegetables and fresh fruits
• Foods high in fiber
• Water instead of sugary drinks

Water also helps rinse food from your teeth and prevents dry mouth.

Break Harmful Habits

Some habits can damage your teeth, even if you brush and floss every day. Try to avoid:

• Smoking (it causes stains, gum disease, and increases cancer risk)
• Brushing right after acidic foods (wait 30–60 minutes)
• Nail-biting or chewing on hard objects
• Using your teeth to open packages or bottles

Visit Your Dentist Regularly

Even with great home care, you still need to see your dentist. Regular visits—usually every 6 months—help catch problems early and keep your teeth clean. Your dentist will:

• Check for cavities, gum disease, or other issues
• Remove plaque and tartar
• Give you advice tailored to your needs

If you notice changes in your mouth, such as new spots, swelling, or sores, call your dentist right away.