The expert: Dr. Zeynep Ulku on 21 Quick, Easy Ways to Care For Your Teeth

As an orthodontist, I know how important it is to take good care of your oral health and teeth. Here are 22 simple tips to help keep your smile healthy and bright:

Remember that sugar really is bad for your teeth. Try to limit sugary snacks and drinks

Consuming too much sugar feeds the harmful bacteria in your mouth, leading to plaque buildup, tooth decay, and gum disease. Cutting down on sugary foods and drinks like candy, soda, and baked goods can go a long way in protecting your oral health.

Don’t forget your (electric) toothbrush. Brushing twice a day is essential for removing plaque

Brushing regularly is the foundation of good oral hygiene. Using an electric toothbrush can be more effective than a manual one at removing plaque and keeping your teeth clean. Be sure to brush for at least two minutes, twice a day – once in the morning and once before bed.

Cut down on snacks.

Constant snacking can expose your teeth to acid and bacteria.Frequent snacking, especially on sugary or acidic foods, can keep your teeth in an almost constant state of attack from the bacteria and acids in your mouth. Try to limit snacking to mealtimes when possible to give your teeth a break.

Wait for 30 minutes after eating to brush.

This allows your saliva to naturally neutralize acid. Saliva is your mouth’s natural defense mechanism, helping to neutralize the acids produced by food and bacteria. Waiting 30 minutes after eating before brushing allows your saliva to do its job, preventing damage to your enamel.

Brush before breakfast and last thing at night…

Brushing morning and evening is the minimum for good oral hygiene. Brushing first thing in the morning helps remove any plaque or bacteria that built up overnight, while brushing before bed ensures your mouth is clean before you sleep. This twice-daily routine is essential for maintaining healthy teeth and gums.

…and keep at it for the full three minutes

Set a timer to make sure you brush thoroughly. It’s important to brush for the recommended three minutes to make sure you’re cleaning all surfaces of your teeth. Using a timer can help ensure you don’t rush through your brushing routine.

Use fluoride toothpaste

Fluoride strengthens enamel and prevents cavities. Fluoride is a key ingredient in toothpaste that helps strengthen and protect your tooth enamel, making it more resistant to decay and cavities. Using a fluoride-containing toothpaste is an easy way to get this important mineral working for your oral health.

Avoid using mouthwash straight after brushing.

Wait at least 30 minutes to allow the fluoride to work. Similar to not rinsing, using mouthwash immediately after brushing can wash away the beneficial fluoride from your toothpaste. It’s best to wait at least 30 minutes before using any type of mouthwash.

Brush mindfully

Focus on cleaning each tooth individually rather than rushing through. When brushing, take the time to focus on each individual tooth, making sure to clean all surfaces thoroughly. Rushing through can lead to missed spots and incomplete plaque removal.

Don’t forget to do both sides…

Make sure to brush the inner, outer, and chewing surfaces of your teeth. It’s important to brush not just the front and back of your teeth, but also the chewing surfaces and the inside surfaces that face your tongue. Hitting all these areas helps ensure no part of your teeth is overlooked.

…and the rest of your mouth

Don’t neglect your tongue, gums, and the roof of your mouth. Brushing shouldn’t just focus on your teeth – it’s also important to gently brush your tongue to remove any bacteria or debris, as well as massage your gums and clean the roof of your mouth.

Don’t wet your toothbrush

Use it dry to prevent diluting the toothpaste. Applying toothpaste to a dry toothbrush helps it stay in place and maximizes the concentration of the toothpaste ingredients on your teeth. Wetting the brush first can dilute the toothpaste.

Establish good routines as early as possible

Start teaching kids good habits from a young age. Developing strong oral hygiene habits early in life can set children up for a lifetime of healthy teeth and gums. Modeling good brushing and flossing techniques, and making it a consistent part of their daily routine, will help instill these important habits.

Check up on the kids

Make sure they’re brushing and flossing properly. Even once kids are old enough to handle their own oral hygiene, it’s still important for parents to periodically check in and ensure they’re brushing and flossing correctly. Providing guidance and oversight can help prevent bad habits from forming.

Flossing is non-negotiable

Flossing once a day removes plaque and food debris that brushing misses. Brushing alone can’t reach all the nooks and crannies between teeth where plaque and food particles can build up. Flossing is essential for dislodging and removing these hard-to-reach deposits.

Manage stress

High stress levels can increase the risk of teeth grinding and gum disease. Chronic stress can have negative impacts on your oral health, including increasing teeth grinding (bruxism) and making you more susceptible to gum inflammation and disease. Finding healthy ways to manage stress is important for your teeth and overall wellbeing.

Get tech on your side

Electric toothbrushes and interdental cleaners can improve plaque removal. Upgrading to an electric toothbrush with oscillating-rotating heads or sonic technology can be more effective at plaque removal than a manual brush. Interdental cleaners like floss picks and water flossers can also help reach areas a regular toothbrush can’t.

Don’t resort to DIY dentistry

Avoid home whitening kits and other risky DIY dental treatments. While it may be tempting to try at-home dental remedies or products, many of these can actually end up causing more harm than good. It’s always best to consult a professional dentist for any dental treatments or concerns.

Try not to be scared of going to the dentist

Regular check-ups are essential for maintaining oral health. Fear of the dentist is common, but avoiding regular dental visits can allow small problems to turn into bigger, more complex (and more expensive) issues down the line. Finding a dentist you trust can make all the difference.

Having a filling is probably for the best

Fillings prevent small cavities from turning into bigger problems. Dental fillings get a bad rap, but they are actually an important tool for stopping tooth decay in its tracks. Catching and treating cavities early with fillings can prevent them from growing and causing more extensive damage.

A little of what you fancy does you good

Enjoy treats in moderation as part of a balanced diet. While sugary and acidic foods should be limited, completely depriving yourself isn’t sustainable or healthy. Indulging in small portions of your favorite treats can be part of a balanced, tooth-friendly diet – just be sure to practice good oral hygiene habits around those indulgences.