February 16, 2025

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Healthy and Happy, the Main Key

How to keep your teeth healthy, according to the experts

How to keep your teeth healthy, according to the experts

While we all know we should be brushing our teeth at least twice a day, flossing regularly and frequenting the hygienist more than once a year, it’s reported that at least 39 per cent of UK adults don’t even go to the dentist regularly – so how realistic is it that the majority of us are mastering the basics? It’s no secret that the state of our country’s dental health is on the decline, with many citing anxiety, rising costs and lack of access for not booking a dental appointment. But there are simple things you can do at home to keep your teeth healthy.

On a mission to tackle this issue is Dr Neha Gokani, founder of Marylebone’s preventative dental practice NG Smiles. Whether you need a reminder on how to brush your teeth like a pro, or want to know which foods to avoid for a gleaming smile, we get the lowdown on all things dental care. 

How to master the tooth brushing routine

It’s recommended that you brush your teeth twice a day – once in the morning, and once before bed. But what are the key areas to target? Gokani explains: “Focus on all teeth – front, back, and chewing surfaces. People often miss the back teeth (molars), particularly the ones at the very back of the mouth. The gum line can also be neglected, leading to plaque buildup and potential gum issues, so gently brush along the gum line to remove plaque and avoid gum disease. Clean your tongue or use a tongue scraper to remove bacteria that can cause bad breath.”

When it comes to picking a toothpaste, the choice can be overwhelming, but according to Gokani there’s only one key ingredient to look out for: fluoride. “It helps prevent tooth decay and strengthens enamel. For specific concerns (like sensitive teeth or gum health), there are toothpastes tailored to those needs, but fluoride remains key for overall oral health. Mouthwash can be beneficial, particularly if it contains fluoride or antibacterial agents, as it helps kill bacteria, reduce plaque, and freshen breath. However, it should not replace brushing and flossing. It’s more of a supplement to your routine.”

And, the question on everyone’s lips: do whitening toothpastes actually work? “[They] can help remove surface stains, but they don’t alter the natural colour of your teeth like professional whitening treatments do.”

Regular check ups

A 2021 government adult oral health survey reported that 16 per cent of adults aged between 25 and 34 years and 15 per cent of those aged between 35 and 54 years cited time as the reason they did not go to the dentist. So, realistically, how often do we actually need to go? Spoiler alert: it’s less than you think. “Regular check-ups are typically recommended every six to 12 months, depending on your oral health. If you’re at higher risk for dental issues – due to gum disease, smoking, or diabetes – more frequent visits may be advised.” 

A report last year also revealed that 36 per cent of private patients and just 18 per cent of NHS dentistry patients see a hygienist every six months – and many leading experts think this is because many people don’t know the difference between this and a dentist. “A check-up with the dentist focuses on diagnosing any issues with your teeth and gums, such as cavities, decay, and signs of gum disease,” says Gokani. “A hygienist appointment is typically for professional cleaning, including scaling and polishing. The hygienist will also provide advice on how to improve your home care routine.” It’s generally recommended to see a hygienist every six months. 

How does diet impact your teeth?

How many times were you told as a child that sugary drinks and sweets were bad for your health? We’re willing to bet it was a lot – but perhaps one thing you weren’t told is how other key nutrients in your diet can impact your oral health too. “Acidic foods – like citrus fruits, tomatoes, and vinegar – can erode enamel over time, and I would avoid them before you see the dentist as they can make your gums more sensitive and therefore make dental treatments more uncomfortable,” says Gokani. Other foods to be aware of are those high in starch, such as bread, crisps, and pasta, as they can break down into sugars that fuel bacteria in your mouth, while dried fruits can be sticky and surprisingly sugary, causing cavities if they stick to your teeth.

It’s not all bad news though. “Dairy products, like cheese, yogurt, and milk, are rich in calcium and help strengthen teeth. Crunchy vegetables – particularly carrots, celery, and apples, can help clean teeth and stimulate gums, while leafy greens like spinach and kale are rich in vitamins and minerals that support gum health.”

Choosing the right treatment for you

When it comes down to altering your teeth via treatments, Gokani says there are three worth considering: whitening, composite bonding and veneers. The most low-maintenance and cost-effective is the former, “which typically involves the application of a bleaching agent to lighten the shade of your teeth. There are different methods, including in-clinic treatments and at-home kits provided by your dentist.” Similarly, composite bonding is a non-invasive procedure that can improve the appearance of your smile. “It involves applying a tooth-coloured resin to repair chips, cracks, or gaps in teeth. People often choose it because it’s relatively affordable, quick, and effective for minor cosmetic issues.”

Those looking to permanently change the shape of their teeth can look into porcelain veneers. “These are custom-crafted, thin shells made of tooth-coloured porcelain, designed to be bonded to the front surface of the teeth. They are an effective solution for enhancing the appearance of teeth, improving factors such as shape, colour, and overall aesthetic. The process of applying porcelain veneers typically involves the removal of a small amount of tooth enamel. This step is necessary to ensure proper fit and adhesion, allowing the veneers to blend seamlessly with the natural teeth and providing a durable, long-lasting solution.” 

Finally, if you splash out on a treatment, how long will the effects last? “They are durable but require careful care including brushing and flossing daily; avoiding biting hard objects, as they can chip or crack; and reducing your intake of staining foods or drinks like coffee, red wine, and tobacco.” It’s time to start brushing… 

Read more: How to sleep better, according to the experts

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