Daily Habits for Optimal Oral Hygiene

In this article, we will share daily habits that align with our biologic dental philosophy and help you achieve and maintain optimal oral hygiene. These practices incorporate natural, non-toxic methods and emphasize prevention over intervention.

1. Brush with Care: The Foundation of Oral Hygiene

Brushing your teeth is the cornerstone of any oral hygiene routine, but how you brush matters. At our biologic dental practice, we recommend gentle, effective brushing techniques that help protect your teeth and gums without causing damage.

How to Brush Effectively:

• Choose the right toothbrush: Opt for a soft-bristled toothbrush to avoid damaging the enamel and gums. You may also consider an electric toothbrush with a gentle mode to ensure proper technique. Studies have shown that an electric toothbrush has a much greater efficacy in plaque removal compared to a manual toothbrush.

• Use a natural, non-toxic toothpaste: Many commercial toothpastes contain harmful chemicals like fluoride, sodium lauryl sulfate (SLS), and artificial flavorings. Choose a natural, fluoride-free toothpaste with ingredients like nano-hydroxyapatite and xylitol that promote oral health without the chemicals.

• Brush for 2 minutes: Brush your teeth thoroughly for at least two minutes, ensuring you clean all surfaces of each tooth—front, back, and chewing surfaces—along with your tongue and the roof of your mouth. Ideally aim the toothbrush head on a 45 degree along the gumline of the teeth.

• Brush gently: Avoid aggressive brushing, which can damage your gums and enamel. Use gentle, circular motions to clean the teeth and gums.

Pro Tip: Brushing before meals (if possible) can help remove bacteria and plaque, and it reduces the amount of acid that can build up after eating.

2. Floss Daily: Preventing Plaque and Gum Disease

Flossing is essential for removing plaque and food particles from between the teeth and along the gumline—areas your toothbrush can’t reach. Regular flossing helps prevent cavities, gum disease, and bad breath by keeping these spaces clean and free of harmful bacteria.

How to Floss Correctly:

• Use natural floss: Choose a biodegradable, waxed floss or silk floss that doesn’t contain toxic chemicals. Some natural brands are also infused with essential oils like tea tree or peppermint, which have antimicrobial properties.

• Gentle technique: Slide the floss gently between your teeth, being careful not to snap it into your gums, which can cause damage or bleeding. Use a clean section of floss for each tooth.

• Floss once a day: Ideally, floss once a day, preferably before bed, to remove any food particles or plaque buildup that can lead to tooth decay or gum disease overnight.

3. Rinse with a Natural Mouthwash

Mouthwash is a great way to help fight bacteria, freshen breath, and support overall oral health. However, many commercial mouthwashes contain alcohol, artificial sweeteners, and other harmful chemicals. Instead, opt for a natural, alcohol-free mouthwash that promotes a balanced microbiome.

Natural Mouthwash Options:

• Saltwater rinse: Mix 1/2 teaspoon of sea salt in a glass of warm water. Salt has natural antimicrobial properties that help soothe inflamed gums and reduce bacteria in the mouth.

• Baking soda rinse: Add 2 teaspoons of baking soda to a cup of water for an antimicrobial mouth rinse that helps to neutralise the pH level of the oral environment.

• Probiotic mouthwash: Some biologic dental practices offer probiotic-infused mouthwashes that help restore the balance of healthy bacteria in the mouth, supporting the oral microbiome.

4. Maintain a Healthy Diet: Nutrition for Strong Teeth and Gums

The foods you eat play a crucial role in your oral health. A diet rich in whole foods, healthy fats, protein, and fiber can support tooth remineralization, strengthen gums, and reduce inflammation.

Key Nutrients for Oral Health:

• Calcium: Supports strong teeth and bones. Sources: leafy greens, almonds, cheese (if tolerated).

• Vitamin D: Helps the body absorb calcium and supports immune function. Sources: sunlight, fatty fish, and fortified foods.

• Vitamin C: Essential for gum health and tissue repair. Sources: citrus fruits, berries, bell peppers.

• Omega-3 fatty acids: Reduce inflammation and support gum health. Sources: flaxseeds, chia seeds, walnuts, and salmon.

• Magnesium: Supports bone and teeth health. Sources: dark leafy greens, pumpkin seeds, avocados.

Avoid excessive sugar and refined carbohydrates, which feed harmful bacteria in the mouth and promote tooth decay. Drink plenty of water throughout the day to stay hydrated and help rinse away food particles and bacteria.

5. Oil Pulling: An Ancient Practice for Modern Oral Health

Oil pulling is an ancient Ayurvedic practice that involves swishing oil around in your mouth to remove toxins, bacteria, and plaque. Coconut oil is particularly popular for oil pulling due to its antimicrobial and anti-inflammatory properties.

How to Practice Oil Pulling:

1. Take about 1 tablespoon of coconut oil and place it in your mouth.

2. Swish the oil around your mouth for 10-20 minutes.

3. Spit the oil into a trash can (not the sink, as it can clog drains).

4. Rinse your mouth with warm water and brush your teeth as usual.

Oil pulling can be done daily, preferably in the morning before eating or drinking, to help cleanse the mouth and reduce harmful bacteria.

6. Stay Hydrated: Water is Essential for Oral Health

Drinking plenty of water throughout the day is essential for maintaining good oral health. Water helps rinse away food particles and bacteria, reduces the risk of dry mouth (which can lead to bad breath and tooth decay), and supports overall hydration for your gums and teeth.

Avoid sugary beverages like soda or fruit juices, as they can contribute to plaque buildup and increase the risk of cavities. If you drink coffee or tea, consider drinking water afterward to help neutralize the acids in your mouth.

7. Regular Dental Checkups: Partnering for Optimal Oral Health

Even with excellent daily habits, regular visits to your biologic dentist are crucial to maintaining long-term oral health. Routine exams allow your dentist to detect early signs of decay, gum disease, or other oral health issues and address them before they become more serious.

During your visit, your dentist may also recommend professional cleanings to remove plaque and tartar buildup that can’t be addressed with brushing and flossing alone. Regular checkups are an essential part of keeping your smile healthy for years to come.