A beautiful and glowing smile not only enhances your confidence and personality, but it is also a mirror of your overall physical health. Modern medical science has completely proven that oral hygiene is not limited to teeth and gums only, but it is directly related to your cardiovascular diseases, uncontrolled diabetes, lung infections and gut health. When bacteria and plaque in the mouth are out of balance, they can travel through the bloodstream to the body's internal organs, causing serious inflammation and disease. In this busy life, most of the people, in the name of taking care of their teeth, just wake up in the morning and follow the formality of hurriedly brushing for 1 minute. But to avoid serious problems like cavity, bleeding gums (Gingivitis), bad breath (Halitosis), yellowing of teeth and periodontitis, it is very important to include some basic and scientific habits in daily life. 1. Correct 2-2-2 brushing rule and 45-degree 'Bass technique' In cleaning teeth, it is not only important that you are brushing, but what is most important is how and for how long you are brushing. Dentists recommend following the '2-2-2 rule' to protect teeth: Brush twice a day: Brushing is essential after waking up in the morning and just before sleeping at night. At night, the production of saliva in the mouth reduces significantly, due to which bacteria on the food particles rapidly produce acid. Brushing at night reduces the risk of tooth decay overnight by up to 80%. Allow the full 2 minutes: Most people finish brushing in 30 to 40 seconds. At least 120 seconds (2 minutes) should be allowed for a thorough cleaning of all tooth surfaces—external, internal, and chewing surfaces. Change toothbrush every 2 to 3 months: When the bristles of the brush start to bend or spread, they start peeling the gums instead of cleaning the teeth. Always use a brush with soft or ultra-soft bristles. Medium or hard bristles wear away the protective covering of the teeth i.e. 'enamel' and make it sensitive. Miracle of 45-degree angle (Modified Bass Technique): Instead of rubbing the brush directly on the teeth, keep it at an angle of 45 degrees on the gums and teeth joint. With light hands, move the brush in circular motion and from top to bottom. By vigorously rubbing the brush horizontally, the enamel wears out and the roots of the teeth come out. 2. Interdental cleaning: 40% cleaning of teeth is incomplete without flossing. The bristles of the toothbrush can reach only the upper, front and back surface of the teeth. It is impossible for a brush to reach the narrow space between two teeth (interdental space), where fine food fibers and bacteria hide and give rise to decay and gum disease. Daily use of dental floss: Use dental floss (special thread) at least once a day before brushing at night. Take the thread gently between the two teeth and make a 'C-shape' and pull it up against the surface of the tooth. Water flosser or interdental brush: People who have large gaps between their teeth or have braces and crowns installed, can completely clean the plaque between the teeth with the help of an interdental brush or water flosser by high pressure of water. 3. Tongue Cleaning: Say goodbye to bad breath. More than 70 percent of the bacteria that cause bad breath (Halitosis) accumulate not on the teeth but on the rough surface of the tongue. Food particles, dead cells and bacteria combine to form a white or yellow coating on the tongue. After brushing, gently clean the tongue from back to front 3 to 4 times with a copper, stainless steel or plastic tongue cleaner. Using a tongue scraper not only keeps the breath fresh, but also cleans the taste buds (taste glands) of the tongue, due to which the real taste of the food is felt better. 4. Gum health and prevention of pyorrhea: Rinse and massage with salt water. Gums are the strong foundation of teeth. If the gums are unhealthy, no matter how strong the teeth are, they will become loose and fall out. Swelling, redness in the gums or bleeding while brushing are symptoms of 'Gingivitis', which can later turn into dangerous 'Pyorrhea' which melts the bone. Easy ways to strengthen gums: Rock salt rinse in lukewarm water: Once a day (especially at night), mix half a teaspoon of rock salt in a glass of lukewarm water and gargle by swishing it in the mouth for 30 seconds. The natural osmotic effect of salt pulls down swollen gums and eliminates harmful bacteria. Finger massage of the gums: After brushing, lightly massage the gums with your index finger from top to bottom and bottom to top for 1 minute. For this, massage can be done by mixing sesame oil, mustard oil or coconut oil with a pinch of rock salt and turmeric. This increases blood circulation in the gums and keeps the teeth firmly held. 5. Miracle of Ancient Indian Ayurveda: Benefits of Oil Pulling Oil Pulling, described in Ayurveda as 'Kaval' and 'Gandush', is the most ancient and effective method of complete detoxification of the mouth. Method: Take 1 teaspoon of pure virgin coconut oil or cold-pressed sesame oil by mouth on an empty stomach in the morning. Swish it around the mouth, between the cheeks and teeth, for 5 to 10 minutes without swallowing. After this, spit the oil in a dustbin or tissue (do not spit in the wash basin so that the pipe does not get choked) and rinse with lukewarm water. Scientific Benefits: 'Lauric Acid' present in coconut oil is a powerful anti-microbial and anti-inflammatory agent. It dissolves and destroys the outer lipid membrane of 'Streptococcus mutans', the main cavity-causing bacteria found in the mouth, thereby preventing plaque accumulation and making teeth naturally shiny. 6. Dietary changes and enamel protection: What to eat and what to avoid? Whatever you eat and drink has a direct impact on the upper layer (enamel) of your teeth. Wrong eating habits dissolve the minerals in the teeth and weaken the enamel. Tooth friendly foods: Foods rich in calcium and phosphorus: Milk, curd, cheese, buttermilk, sesame seeds, almonds, tofu and green leafy vegetables re-mineralize the tooth enamel. Vitamin C rich fruits: Amla, orange, guava and lemon prevent the gums from shrinking by promoting the formation of collagen. Crunchy and fibrous fruits and vegetables: Chewing apples, carrots, cucumbers and radishes rapidly increases the production of saliva in the mouth, which cleans teeth like a natural detergent. Foods that are enemy of teeth: Excessively sweet and sticky snacks: chocolate, toffee, cookies and dried fruits stick in the crevices of teeth and provide acid-producing fuel for bacteria for hours. Immediately after eating sweets, rinse thoroughly with plain water. Carbonated and aerated soft drinks: Cold drinks and packed fruit juices contain excessive phosphoric and citric acid, which directly corrodes the enamel. Complete abstinence from tobacco, gutkha and smoking: Cigarettes, gutkha and khaini shrink the blood vessels of the gums, due to which the gums start rotting and the risk of oral cancer increases up to 10 times. 7. Do not make these 4 common mistakes while taking care of teeth even by mistake. Often some mistakes made with good intentions also cause huge harm to the teeth: Do not brush immediately after eating sour or acidic food: Immediately after eating orange, lemon water, cold drink or vinegar, the tooth enamel becomes temporarily soft. If you brush immediately, the enamel layer will wear away faster. Brush at least 30 minutes after eating sour food; Till then just rinse with plain water. Stop using toothpicks or hairpins: Never use a wooden pick, safety pin or match stick to remove food stuck between teeth. This causes sores in the gums and the natural gap between the teeth widens. Always use only dental floss. Do not tear bottle caps or packets with your teeth: Teeth are only for chewing food, using them as tools can crack your teeth or damage their pulp. Professional dental checkup and scaling every 6 months: It is a common myth that scaling your teeth at the dentist will cause your teeth to become thin or loose. In reality, ultrasonic scaling only removes tartar/calculus that cannot be removed with a home brush. By getting professional cleaning once or twice a year, the risk of pyorrhea is completely eliminated. Teeth are that precious gift given by nature which once lost never returns to their natural state. By devoting just 5 to 7 minutes a day to your oral care routine—following proper brushing technique, regular flossing, tongue cleaning, a balanced diet, and gum care—you can keep your teeth and gums healthy, strong, and disease-free throughout your life.
