The Ultimate Oral Hygiene Routine
Prevention is indeed better than cure, and maintaining a consistent daily dental routine is crucial for warding off tooth decay and gingivitis (gum inflammation). Dental plaque, primarily made up of bacteria, continually accumulates on your teeth and gums. Dental plaque releases acids that erode tooth enamel, which can lead to decay if not removed.
While brushing helps remove plaque from your teeth, your toothbrush only cleans 60% of your mouth. This is because your toothbrush can’t reach the gaps between your teeth, so plaque remains in-between teeth even after brushing. Hence why interdental cleaning (cleaning between your teeth) is a necessity, and not an option, when it comes to maintaining proper oral hygiene.
Bacteria in plaque release toxins that irritate the gum tissue, leading to inflammation. A common symptom of gingivitis is bleeding of the gums during or after brushing your teeth. Fortunately, with diligent oral hygiene, gingivitis can often be effectively managed and prevented. In this article we share the ultimate oral hygiene routine.
1. Clean your tongue!
You can start your morning routine by using a tongue scraper before eating or brushing your teeth. Press the scraper gently against your tongue and move it forward, being careful not to apply too much pressure or to move it too quickly. After each gentle scrape, rinse the tongue cleaner. Feel free to repeat this process as many times as you wish; we recommend aiming for anywhere between 7 to 14 gentle scrapes. Alternatively, you can opt to brush your tongue with your toothbrush. Some toothbrushes come with a tongue cleaning setting specifically designed for this purpose, which you can switch to when cleaning your tongue.
2. Start off by using interdental brushes
Interdental brushes, also referred to as interproximal brushes, are specifically designed to remove plaque from the spaces between your teeth that are unreachable with a regular toothbrush. There are a range of interdental brushes on the market, but we recommend using the Tepe brand for its versatility. Tepe brushes come in various sizes to suit different gap sizes, and each brush is colour-coded for easy identification.
Tepe offers three types of brushes. Firstly, there are angled Tepe brushes, designed to effectively clean the back teeth. Secondly, there are straight or original Tepe brushes, ideal for cleaning the spaces between the front teeth. However, by gently bending the wire brush on the original Tepe brush at a 45-degree angle, it can also be used to clean the back teeth. Lastly, there are extra soft Tepe brushes with gentle bristles that are particularly kind to the gums.
How to use interdental/interproximal brushes
Choose the correct Tepe brush size(s) for the gaps between your teeth. If you have different sized gaps you will need different sized tepe brushes. If you are not sure which brush size(s) you should be using, it’s worth visiting a hygienist to get an expert opinion.
Place a drop of Tepe’s gingival gel on the Tepe brush.
Move the Tepe brush backwards and forwards 10 to 15 times.
Rinse off the debris from the brush and repeat the process on the other gaps.
Always rinse the brush with water after each use.
Key facts about interdental/interproximal cleaning:
You should never force an interdental brush into the gaps between your teeth. String floss is designed to clean tight gaps between teeth which are too narrow for interdental brushes to fit into.
Interdental brushes are designed to work in conjunction with dental floss. They should not be used instead of floss, but in combination with dental floss.
You should clean interdentally at least once a day, we recommend cleaning interdentally in the evening.
Interdental brushes are reusable, but should be replaced once the filament becomes worn out. We recommend replacing your Tepe brush every week.
3. After interdental cleaning use dental tape or dental floss
After using an interdental brush, the next step is to use string floss. While there are various dental floss brands available, we recommend using Oral-B Pro-Expert Premium Floss or Oral-B Satin Tape. We have found these to be of exceptional quality, gliding easily between teeth without causing discomfort to the gums.
How to use dental floss:
Tear off a suitable length of floss and wrap it around your middle fingers.
Gently guide the floss between the gaps in your teeth.
Clean gentry, trying to not injure your gums.
Remember to floss the spaces between your back teeth as well.
Key facts about flossing:
Dental experts recommend flossing at least once a day.
Bleeding gums are a sign that there is bacteria in your gums and the only way to remove the bacteria is to clean interdentally and floss consistently both day and night until the bleeding stops. Once the bleeding stops make sure you clean interdentally and floss before you go to bed at night.
It’s important to clean interdentally and floss before brushing your teeth, so that the food particles and plaque released from those actions are removed when you brush your teeth.
When you first begin interdental cleaning (using interdental brushes, string floss, or a water flosser), it's typical for your gums to experience soreness or bleeding. This is to be expected during the initial 7 to 10 days of interdental cleaning. This is often due to the presence of inflammation caused by the removal of plaque and bacteria from between the teeth and along the gumline. As the gums become healthier and accustomed to regular cleaning, the bleeding and soreness typically subside.
4. After using string floss use a water flosser
We recommend water flossing after using string floss, because it can remove any remaining particles that string floss might have loosened but not completely extracted. String floss is excellent for scraping off plaque and dislodging bits of food from very tight spaces between the teeth. However, a water flosser can further cleanse these spaces and below the gumline more effectively than string floss alone. This combination ensures a thorough clean.
How to use a water flosser
First, fill the reservoir of the water flosser with warm water, as this is gentler on your gums and teeth.
Attach the desired tip to the handle — different tips can be used for specific dental needs, such as cleaning around braces or below the gumline.
Adjust the pressure setting to a comfortable level; it's wise to start low and increase the pressure as needed.
Lean over the sink, place the tip in your mouth, close your lips slightly to prevent splashing, and turn on the device.
Guide the stream of water along the gumline and between the teeth, pausing briefly between each tooth to allow the water to flush out any debris.
Water flossers can be bulky, so we recommend investing in a smaller, travel-sized model for trips. The size of a standard water flosser might deter you from packing it due to space constraints in your luggage. However, possessing a travel-sized water flosser makes you more likely to pack it and maintain your oral hygiene routine whilst you are away.
5. Brush your teeth
We recommend brushing your teeth after using a water flosser, as it effectively loosens and removes food particles and plaque from between your teeth and below the gum line—areas that are difficult for a toothbrush to reach. Brushing after water flossing helps to sweep away these dislodged particles.
How to brush your teeth
Hold your toothbrush at a 45-degree angle to the gums, ensuring the bristles make contact with both the gumline and the tooth surface.
Use a small, circular motion to clean the outer and inner surfaces of your teeth, being careful to avoid harming the gums.
Continue using the small circular motion to clean the inside surfaces of your back teeth, making sure you reach the gumline effectively.
For the upper and lower front teeth, tilt the brush vertically and use gentle up-and-down strokes to clean the back of these teeth.
Use a gentle back-and-forth motion to clean the tops of your back teeth to effectively remove food particles and plaque.
Key facts about brushing your teeth:
It’s important to brush your teeth twice a day for 2 minutes. While some toothbrushes come with a built-in timer, if yours doesn’t, you can easily use your phone to set a timer instead.
Brushing the gum is important, think of your teeth as a plant in a pot. Your gum is the soil and your teeth are the plant. If you don’t take care of the soil, the plant will not grow. Same with teeth, you must start from the bottom up making sure the gum is healthy. This is why interdental cleaning and brushing are so important as it helps you take care of your gums.
Wait at least 30 minutes after eating before brushing your teeth. Acids in food can soften tooth enamel, making it vulnerable to damage if brushed too soon. Instead, after eating, we recommend rinsing your mouth with a glass of water or chewing sugar-free gum to help clear away any food debris.
Wait at least 30 minutes after consuming an acidic drink before brushing your teeth. Drinks like fruit juices, fizzy drinks, soluble vitamin C supplements, and wine create a highly acidic environment in your mouth. Brushing immediately can erode tooth enamel. Instead, rinse your mouth thoroughly and allow the pH levels to stabilise before brushing.
Replace your toothbrush or brush head every three months, or after recovering from a cold, virus, or infection.
6. Do not rinse your mouth after brushing
Do not rinse your mouth after brushing your teeth. Yes! You read that correctly. You’re not supposed to rinse your mouth after brushing your teeth. A common dental motto is ‘spit, don’t rinse’. Which means spit out the toothpaste, but don’t rinse your mouth. The reason for this is that rinsing removes the fluoride from your tooth’s surface. Fluoride makes your tooth enamel stronger and more resistant to tooth decay and reduces the amount of acid caused by the bacteria in your mouth. The toothpaste has to have contact with your mouth over a long period of time for the fluoride inside the toothpaste to work on your teeth. Make sure you don’t use mouthwash straight after brushing. When you rinse your mouth after using your toothpaste you are removing the fluoride and the goodness of the toothpaste.
If you use a mouthwash for fresher breath and additional cavity protection, it's best to wait a couple of hours after brushing your teeth before using it. Additionally, if you opt for a fluoride mouthwash, it's advisable to avoid eating or drinking for at least 30 minutes after rinsing your mouth to maximise its effectiveness.
7. Wait for at least 30 minutes after brushing your teeth before eating or drinking
After you brush your teeth in the morning, try and wait for at least half an hour before having something to eat or drink. That way you have the best chance of the toothpaste having a good effect on your teeth. When you brush teeth at night try and brush it right before you go to sleep, so that you don’t have anything to eat or drink and the toothpaste is able to have contact with your teeth for the longest period of time.
Bonus Oral Hygiene Tips
Choose Floss Over Toothpicks: It might be tempting to use a toothpick to remove food stuck between your teeth, but this method can harm your gums and potentially lead to an infection. Dental floss is specifically designed to safely clean between teeth without causing damage to the gums.
Eat Crunchy Fruits and Vegetables: Foods like carrots and apples aren't just nutritious; they also contribute to oral hygiene. Their crunchy texture helps clean teeth by removing surface debris and stimulating saliva production, which combats bacteria.
Avoid Sugary Foods: Sugary foods are a primary cause of tooth decay. Consuming sugar leads to its interaction with bacteria in the plaque, producing acid that attacks the teeth and causes decay. Minimising sugary foods can significantly reduce the risk of cavities.
Consume Calcium-Rich Foods: Calcium is essential for the development and maintenance of strong teeth. Foods rich in calcium, such as milk, almonds, kale, and bony fish like sardines, help strengthen the enamel, the outermost layer of the teeth that protects against erosion and cavities.
Beware of Staining Substances: Certain foods and beverages, like coffee and turmeric, are known for their staining capabilities. These can leave noticeable discolourations on your teeth. To help prevent staining, rinse your mouth with water after consuming these items or consider using a straw for drinks that stain.