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Instead of trying to think of additional things to do, it's probably best to make the things you already do a little bit harder to avoid, and to understand what you should be trying to accomplish with them.
Two minutes, twice a day - and what to do in them
Brush last thing before bed, and
once more somewhere in the day, using fluoride toothpaste (at least 1350ppm for
most adults, which is what you'll find in most supermarket brands; if you buy
'premium' brands, check the packet). The issue with brushing is not time spent,
but technique: tilt the brush at an angle of around 45 degrees to the gums, not
straight down, and avoid long strokes back and forth. Hard scrubbing will not
get your teeth whiter, and will over years damage your gums and wear down your teeth,
and a soft or medium brush is just as effective as a hard one.
Once you've finished, spit, and
avoid rinsing, to preserve the fluoride coating on your teeth; use mouthwash if
you want it, just not straight after the brush. Two other things to consider:
● Replace your brush or brush heads roughly
every three months, or when the bristles start to splay outwards. Your teeth
are not getting the clean they deserve if you leave it longer: the decrease in
effectiveness is gradual enough that you might not notice it at all.
● Electric brushes, used correctly, have a
small advantage over manual ones: systematic reviews by the Cochrane
collaboration suggest they decrease plaque and gingivitis slightly, with
oscillating-rotating brushes being the most effective. The advantage is small,
but it is still an advantage, and a good manual brush used properly can also be
effective.
The part almost everyone forgets
A toothbrush only gets at about
three of the five surfaces of each tooth, leaving the two sides - the
interdental spaces - exposed. This means that food and bacteria can accumulate
in these pockets, leading to decay in the spaces between the teeth and gum
disease. This is why cleaning between your teeth is such a huge priority: it
covers the places your toothbrush can't, and only takes a minute or two a day.
Interdental brushes are usually
a good option where the space permits, and should be used once a day, ideally
before your brush. They're much faster than flossing - once you know your sizes
(yes, they come in sets) it takes 30 to 60 seconds to clean all the way between
your teeth. It's a question of sizes: it should be tight enough to feel some
resistance as it moves through, and loose enough that you aren't damaging your
gums. A hygienist should be able to tell you what sizes you need for your mouth
in under a minute, and there's a decent chance you'll need more than one. Where
there is no space (often on the lower front teeth), flossing is a better
option.
Once you've done this, your
fluoride toothpaste should be getting into those harder-to-reach places to
remineralize the enamel. If you haven't been cleaning between your teeth much
before this, you may notice some bleeding, which is caused by inflamed gums. As
you continue cleaning, the irritation should go away after a week or two, and
if it doesn't, then it might be a reason to mention to your dentist. Don't just
stop cleaning between your teeth, though: if it's been two or three weeks and
your gums still bleed, that's something to consider.
Frequency matters more than amount
When it comes to sugar and
teeth, it's not really about how much sugar you eat, but how often. Every time
sugar is introduced to the mouth, the pH drops for a short period, until the
body produces more saliva to balance it out. A piece of cake eaten over ten
minutes is one spike, but a 500ml bottle of sweetened soda drunk over an hour
is more like six.
It's not hard to see how the
office environment might increase this risk: two coffees, one energy drink at
lunch, the brownies brought in by your colleague, and a flat white on the way
back from a meeting all add up. None of this is really much at once, but all of
it added together means extra acid exposure for your teeth throughout the day.
Again, the solution doesn't
really involve limiting yourself much: keep any sweet foods and drinks to
mealtimes, and try to drink water at your desk. Sugar-free gum after lunch can
help stimulate the production of saliva, which helps neutralize the acid. If
you've had something acidic - fizzy water, lemon or lime juice, wine, or cola -
wait an hour before brushing your teeth, to avoid dissolving away the
protective enamel layer.
Gum disease rarely hurts until it's too late
Gum disease is unusual in that its early stages rarely present with any pain - in fact, there shouldn't be much pain at all. Bleeding gums after brushing, visibly inflamed gums, persistent bad breath, and teeth becoming loose or appearing longer than usual, are all warning signs and reasons to see a dentist, but none of these should be immediately painful. If it's not hurting, there's no reason to put it off. The reason to visit Surrey Docks Dental Practice in Canary Wharf earlier rather than later is that gum disease is much easier to treat in its early stages and prevent it from getting to the point where the bones are deteriorating.
Smoking is much more likely to
contribute to gum disease, and can also reduce the bleeding from gums that
would normally be an obvious sign. Poorly managed diabetes makes the gums more
susceptible to infection, and dry mouth (often a side-effect of antidepressants
and other common medications) causes an increased risk of cavities because the
saliva isn't doing its job of sweeping food and bacteria away. All of these are
worth mentioning to a dentist, because they can affect the treatment plan - and
how often you should be coming in - accordingly.
Appointments: how often, and why it matters
There is no real set guideline
for how often you should be going to the dentist, apart from the general 'every
six months'. The national guidance (NICE) sets out rough ranges depending on an
individual's risk factors: the frequency can vary anywhere from three to 24
months for most people, depending on their oral health and how well they're
able to care for their teeth at home. Someone with healthy gums and few
fillings may be able to go 18 months between cleanings, whereas someone with
more serious conditions may need to be seen more frequently.
The reality for most people is
that they find it very difficult to schedule in a 2pm appointment in another
part of town, and then remember to cancel it when they go on holiday. The real
solution is to book with a practice that is local to you, where you can be seen
without having to rearrange your entire week. That way, you'll be much more
likely to keep your appointment - if you're in or around Canary Wharf, you
could consider Surrey Docks Dental Practice in Canary Wharf. Make sure to book your next appointment before
you leave your current one, so that it's all set in stone by the time you get
there.
On whitening, briefly
Whitening treatments only
address the color of the teeth, not any underlying issues such as cavities or gum disease,
and won't effectively treat heavily discoloured teeth (which should be
professionally cleaned before whitening). It's a worthwhile treatment to
consider, just not as a substitute for a regular dental examination.
Make the routine portable
Busy days are easier to manage
when the basics are already within reach. If you regularly stay late at work,
travel, or spend nights away from home, keeping a spare toothbrush, fluoride
toothpaste, and whatever you normally use to clean between your teeth can
remove one more excuse for skipping the routine. The essentials do not change
just because the setting does: brushing twice a day and cleaning between the
teeth regularly remain the core habits.
In short
Brush twice a day with fluoride
toothpaste, and clean in between your teeth once a day, and make sure to keep
sugary foods and drinks to mealtimes. Visit the dentist as often as they
recommend, based on your own personal circumstances – which, for most people,
will be every six months to a year. This all takes less than five minutes a
day, and is worth it for the long-term benefits.