In the new year, so many new commitments and resolutions jostle for our attention that deciding where to focus can be overwhelming. Good dental habits for 2019 are an ideal place to start because they feed into so many of our larger goals.
Taking care of your teeth contributes to strong overall health — arguably the most important resolution to keep. It also helps the household budget by preventing costly procedures to repair damage caused by neglect. However, perhaps the most interesting argument for focusing on dental care comes from research done at Stanford University. It shows that keeping small habits (such as flossing, and daily brushing) can have a cascading effect that encourages and empowers you to meet larger, more daunting goals. And that’s certainly something to smile about this New Year.
Here are 10 easy-to-keep dental habits to jumpstart a healthy and successful 2019:
1. Brush Often
Most of us have heard this mantra since childhood but it’s surprising how many adults only manage to brush in the morning. The Canadian Dental Association recommends that you brush 20-30 minutes after every meal and (at the very least) once a day before bed. Brushing at the end of the day is crucial to rid your mouth of bacteria and plaque and can cause tooth decay and gum disease.
2. Brush Effectively
All your diligence in remembering to brush is wasted if you’re not doing it properly. Here’s how to brush effectively:
- Keep your brush at a 45-degree angle to your teeth.
- Brush with a gentle circular motion — scrubbing too hard can cause gums to recede.
- Brush all areas of your teeth, including the tops and both sides.
- Switch up your pattern. If you always brush the same way, there may be spots you constantly miss. Try reversing your usual direction periodically.
- Brush for 2-3 minutes.
- Get the right toothbrush — the CDA recommends a soft brush with rounded bristles that can reach your back teeth easily.
- Replace your toothbrush every 3 months.
3. Floss Daily
Flossing is just as important as brushing because it reaches the one-third of your tooth surface that a brush can’t access.
Flossing is key for preventing the formation of tartar. Every day, a bacterial film called plaque forms on your teeth and is the main cause of gum disease. In 24-36 hours, the plaque hardens into tartar, which can only be removed professionally. Flossing daily breaks up plaque and protects teeth.
4. Floss Effectively
Flossing can seem like a chore you’d rather avoid, but if you learn to do it properly, it can become an easy and effective habit.
- Use about half a metre of floss – roughly the distance from your hand to your shoulder.
- Wrap it around the first two fingers of each hand leaving about 5 cm of floss between them.
- Slide the floss gently between your teeth and bend it into a “C” shape, then run it up and down the tooth a few times.
- Floss both sides of every tooth, including the backs of your molars.
- When the floss begins to fray or accumulate debris, switch to a new portion of the floss.
- It’s more effective to floss before you brush.
- It’s usual for your gums to bleed if it’s been a while since you last flossed. If your gums continue to bleed after a week of regular flossing, see your dentist.
- If existing dental work causes your floss to fray or break, try another type of floss or dental tape. If these don’t work, consult your dentist.
5. Drink Water
Water is your best choice of beverage for many reasons, but it’s especially important for dental health. Sweet drinks cause tooth decay and acidic drinks can harm tooth enamel. Drinking water after a meal also helps to wash away any residual sugar and acid from the food you eat. Aim to drink 8 glasses of water a day. A full glass is considered about 250 ml.
6. Eat well
A healthy diet is an important part of good dental health. Here are some dietary tips that can help your teeth, too:
- Don’t snack. Grazing between meals, especially on sweet foods, means more bacteria on your teeth – unless you’re brushing or rinsing with water after every handful you grab.
- Choose crunchy vegetables and fruits – These snacks are rich in fibre and full of vitamins and minerals that promote dental health. They scrub your tooth surface to help remove debris, and stimulate the production of saliva (which cleanses teeth). The best choices are celery, broccoli, carrots, carrots and apples, and pears.
- Avoid foods that can harm your teeth. These include sweet, starchy, or sticky foods (such as candy, dried fruit, soft bread, and crackers). Nut brittles are probably the worst food for your teeth — they can crack your teeth. Add the combo of sweet and sticky, and you’ll virtually cement sugar to your teeth — a welcome food source for decay-causing bacteria.
7. If It’s Not Food, Don’t Chew It
Chewing the right foods for dental health is important, but it’s also important to remember never to chew on anything else! Habits such as nail-biting, pencil chewing, ice-crunching, and opening bottles with your teeth can cause chips, cracks, and even broken teeth! If you grind your teeth at night, consider getting a mouthguard to protect your teeth while you sleep.
8. Quit Smoking
While it’s not necessarily the easiest habit to break, smoking is bad for your teeth as well as for the rest of your body. Smoking and chewing tobacco can cause gum disease and oral cancer. Try chewing sugar-free gum instead. It can help to replace the habit and clean your teeth.
9. Check your Teeth
Make a habit of periodically checking your teeth for signs that you might be developing a problem. Regular cleanings afford your dentist the opportunity to spot the early signs of gum disease or oral cancers.
Signs of Gum Disease
- Bleeding gums when you floss or brush – this is only a concern if it is ongoing after maintaining a regular habit of brushing and flossing. Bleeding when you start flossing or brushing after a lapse is common.
- Bad breath that isn’t resolved with regular dental hygiene or isn’t connected to another condition.
- Sensitive or sore gums or gums that appear extremely red, shiny or inflamed.
Signs of Oral Cancer
- Open sores in your mouth that don’t heal
- Red or white patches in your mouth
- Numbness or a tingling feeling in your mouth
- Thickening or small lumps of the bottom or sides of your tongue, the roof or floor of your mouth, inside of your cheeks or gums —this does not include occasional canker sores that resolve themselves over time.
If you notice any of these signs call your dentist. While they are usually benign, you should always have them examined by a professional to be sure.
10. Make a Habit of Visiting Your Dentist
The easiest habit to keep for great teeth is to schedule regular appointments with your dentist. According to the CDA, 48% of Canadians who haven’t visited the dentist this year are suffering from gum disease. Having your teeth cleaned regularly by a professional is an important preventative measure for good dental health.
If you don’t have a dentist, you can set in motion a New Year Resolution for better health with one phone call. We are currently accepting new patients at Dental And Denture Office Oakville. Call us at 905-815-8208 or click here to schedule your first appointment.
