Proven tactics to improve your dental hygiene

We can absolutely keep our teeth healthy for our entire lives. Here's how.

We've all heard this a million times, but it's true: Brush twice a day and floss once a day.

• Two minutes of brushing, with light to medium pressure, is the most effective way to remove the most plaque.
• Longer and harder isn't better. In fact, it may damage your gums and the enamel on the sides of your teeth.
• To prevent overzealous brushing, use a soft-bristled toothbrush and hold it like a pencil, moving it in circles rather than up and down.
• Think "sweeping" rather than "scrubbing."

• Floss holders come in two varieties: a disposable one-use or the type you thread with your favourite floss.
• These are especially helpful if you don't have the dexterity to floss the usual way.
• Floss once a day. It'll take off plaque and leftover food that a toothbrush can't reach.
• Be sure to rinse afterward.

• Use your toothbrush or a special tongue scraper to gently remove filmy material from your tongue.
• ne study showed that adding tongue brushing to tooth-cleaning and flossing routines can reduce gum bleeding by 38 percent after just two weeks.
• In the same study, those who didn't brush their tongues had four percent more gum bleeding.
• Cleaning your tongue helps remove bacteria that take up residence just below the gum line, damaging gums and leading to bigger problems.
• Walter A. Bretz, DDS, PhD, says that "gingival bleeding and halitosis are often the first signs of poor oral hygiene that may eventually lead to further periodontal problems."
• Bretz also argues that "a good way to prevent periodontal disease and tooth decay is through at-home oral hygiene care and routine dental visits."

• Studies show that rinsing with an antibacterial mouthwash in the morning can significantly cut your risk of gum disease
• If you've had cavities recently, have unfluoridated water at home, or have dry mouth, you should also consider using fluoride mouthwash at night.
• Ask your dentist, too, about having fluoride gel treatments two to four times a year to further protect your pearly whites.

Dental hygiene is a matter of routine and care. Pay attention and get in the right habits, these can all reduce your chances of mouth disease and dental problems.