You snooze you lose?
Getting your oral hygiene right is important, because it not only improves your oral health, but it also lowers your risk of getting a number of chronic diseases.
It is not as simple as we would like to think, but with these tips you should be on your way to better oral, and overall physical, health.
Sources: (BBC)
See also: The best and worst foods for your teeth
Treat fashionable ingredients with caution. Charcoal, for example, is sold as a teeth-whitening ingredient, but there is little evidence to back that up.
The most important ingredient is fluoride. For adults, the fluoride content should be at least 1,350 parts per million (ppm), and for children it should be at least 1,000.
For an activity that has (hopefully) been part of our daily routine since childhood, a surprising number of us are brushing our teeth completely wrong.
It can also be difficult to choose a toothpaste, given the number of options that are on the market. According to the experts, expensive brands are not necessarily the best.
Using a bit of floss can be a great way to get at that biofilm between the teeth, although a small toothbrush may do just the trick, too.
At the end of the day, each tooth is a cube with five surfaces that are exposed to the oral environment. A lot of the time, a toothbrush only really gets two of them.
The best brushes, though, are electric. They have small heads, rely on minimal dexterity, and have pressure sensors that stop you from brushing too hard.
Many dental health organizations are vocal supporters of flossing. This is despite concerns about a lack of proper research on the topic.
If you can, try and go for something with medium bristles and a smaller head, since this will be easier for you to maneuver.
The only thing to remember is that if you brush after breakfast, you should wait 90 minutes. This is because the acids in food soften the enamel, making it easier to brush away.
We need to be careful when it comes to choosing a toothbrush. There are many options out there that are very abrasive, and you can literally brush your teeth away.
Whether we should brush before or after breakfast is still an area of debate among dental professionals, and there is no strong recommendation.
There is an exception for people who wear braces. These people are often advised to brush after every time they eat, since foods get more easily trapped.
Ultimately the aim is to prevent the buildup of plaque, so whichever way ensures you get rid of both the bacteria and the food particles is the best way.
Lots of people are aware of this recommendation, but the problem is many of us struggle to realize how long two minutes actually is.
When it comes to the frequency, the official advice in countries such as the US and the UK is to brush using a properly executed technique twice a day.
Instead it is better to use a recognized technique such as the Fones method (which involves a 90 degree angle and circular motion) to get in all the corners.
In terms of the length of brushing time, it is the recommendation of many health organizations that we brush for at least two minutes.
In this gallery we take a look at what people are doing wrong, and how we can make sure we are getting the most out of our mirror time.
Indeed, one study in Sweden found that only 10% of people practice the optimum brushing technique.
From the method of brushing, to the equipment we use, there are many things that can and do go wrong during the teeth brushing process.
Let’s start with the method of brushing. The most important thing to remember here is that brushing aims to get rid of plaque (otherwise known as biofilm) as well as food.
We need to remove the plaque from our gum line as well as our teeth, and a simple up and down motion will not achieve this.
A simple way to make sure you are brushing your teeth for long enough is to set a timer on your phone, or use an electric toothbrush that has an inbuilt one.
Mouthwash can also be good for treating gingivitis, although to be useful it must contain at least 100pm fluoride and be clinically proven to reduce plaque.
It is also best to use mouthwash only if your gums are already bleeding, rather than as a sort of preventative measure.
Brushing our teeth is one of the skills we learn early on in life. Many of us have early memories of the adults around us checking we had brushed before school and before bed. Fast forward to adulthood, however, and the reality is that the majority of us don't brush our teeth in a way that optimizes our oral hygiene and health.
Luckily for us, there are steps we can take to rectify that fact. Check out this gallery to learn how we are all brushing our teeth wrong.
Why we're all brushing our teeth wrong
And how you can get it right!
HEALTH Oral hygiene
Brushing our teeth is one of the skills we learn early on in life. Many of us have early memories of the adults around us checking we had brushed before school and before bed. Fast forward to adulthood, however, and the reality is that the majority of us don't brush our teeth in a way that optimizes our oral hygiene and health.
Luckily for us, there are steps we can take to rectify that fact. Check out this gallery to learn how we are all brushing our teeth wrong.