Healthier Lips, Teeth and Gums

Straight teeth and a bright smile might be the first things you notice about a person, but optimal oral health involves much more. From your lips to your gums, teeth, and tongue, every component of your mouth should be included in your daily oral health routine.

Luckily, each step is surprisingly simple. Here are seven ways to take care of your oral health, plus a quick toothpaste guide, bonus tips on whitening your teeth, a homemade lip scrub recipe, and lip balm recommendations.

1. Stick to a Thorough Daily Oral Care Routine

Your daily oral routine plays a critical role in keeping your teeth and gums healthy:

• Brush your teeth at least twice per day. Most dentists recommend brushing once in the morning and again in the evening just before bed. Optionally, brush after lunch to combat midday bacteria growth and bad breath, but be gentle to protect your tooth enamel.
• Clean your teeth and gums properly. Use small circular motions and short back-and-forth strokes to gently brush all sides of your teeth with a soft-bristle brush. Pay careful attention to your gum line as well.
• Don’t forget your tongue. Daily tongue brushing is essential for combating bad breath. Use your toothbrush to gently clean your tongue each time you brush your teeth.
• Floss regularly. Use dental floss to clean around your teeth every time you brush, removing food particles and preventing bacteria growth, plaque formation, and more.
• Rinse with mouthwash. After flossing, use a rinse to eliminate any remaining agents that might cause bad breath, which your toothbrush and dental floss may have missed.

2. Get Regular Dental Checkups & Cleanings

While proper daily oral hygiene can prevent many issues, it doesn't replace the need for biannual dental check-ups and cleanings. These appointments provide a thorough examination of your oral health that you can't achieve at home.

Dentists use X-rays to check for cavities between teeth and special tools to assess your gum health. Dental hygienists use specialized tools to remove plaque buildup that could turn into tartar or cavities over time. Regular dental exams and cleanings every six months are essential for optimal oral care.

3. Look Inside Your Mouth Regularly

On days you are not at the dentist, it's important to monitor your oral health. Regularly check how your teeth and gums feel. If you experience any sudden or persistent tooth pain or sensitivity, or chronic gum inflammation, make an appointment with your dentist as soon as possible.

4. Eat a Well-Balanced Diet

Eating a variety of nutrient-dense whole foods promotes healthy teeth and gums. Calcium-rich foods like milk, yogurt, cheese, tofu, canned salmon, almonds, and dark leafy greens help strengthen teeth. Phosphorus-rich foods such as eggs, fish, lean meats, dairy, nuts, and beans also contribute to strong teeth.

Additionally, vitamin C-rich foods like citrus fruits, tomatoes, peppers, broccoli, potatoes, and spinach help maintain gum health. Snacking on fresh, fibrous produce such as apples, carrots, and celery can help prevent plaque buildup.

5. Reduce Your Sugar Intake

Reducing your consumption of added sugars is crucial for oral health. Sugars interact with the bacteria and plaque in your mouth to create acids that erode tooth enamel over time. Brushing, flossing, and rinsing after having a sweet snack can mitigate some of this risk, but it's important to moderate your sugar intake. For tips, see How to Replace Sugar with Healthier Alternatives.

6. Limit Your Coffee, Soda, Tea & Alcohol Consumption

Many beverages can cause tooth stains and decay if consumed frequently and in large amounts. Alcohol and most soft drinks, which are high in sugars, create an acidic environment that promotes enamel erosion.

Coffee, being highly acidic, can easily stain teeth, and tea, though only mildly acidic, carries similar risks. It's not necessary to eliminate these from your diet, but it's beneficial to drink water after consuming them and rinse with mouthwash.

7. Update Your Supplement Routine

A diet rich in calcium and vitamin C is beneficial for oral health, but if you're not getting enough from your food, supplements can help. Pair a calcium supplement with vitamin D to aid absorption. Consider vitamin C powders for a different intake method, and try an oral probiotic to boost oral health and immune defenses.

A Quick Guide to Picking the Right Toothpaste

Your toothpaste options are virtually endless. Many dentists recommend fluoride toothpaste for its oral health benefits, but there are many effective fluoride-free options available as well.

Xylitol and coconut oil are popular ingredients due to their oral health benefits. Most toothpastes will aid in maintaining a healthy oral care routine, so choosing one often comes down to personal preference. Consult your dental care provider for recommendations tailored to your specific needs.

Natural Ways to Whiten Your Teeth

Even with meticulous care, the natural color of tooth enamel can dull over time. Here are some natural methods to help whiten your teeth:

• A mixture of hydrogen peroxide and baking soda can clean and whiten teeth. Use this method sparingly to avoid damaging the enamel.
• Activated charcoal, made from coconut shells, binds to stains on teeth. Use it occasionally to protect your enamel.
• Oil pulling with coconut oil involves swishing the oil in your mouth for up to 20 minutes before spitting it out. This ancient practice can improve oral cleanliness and whiteness.
• Apple cider vinegar has antibacterial properties that can clean your mouth and whiten your teeth. Use it sparingly to prevent enamel erosion.

Give Your Lips Some Love

While focusing on teeth and gums, don't neglect your lips. After caring for the inside of your mouth, attend to your lips by exfoliating with a homemade scrub and moisturizing to keep them soft and healthy.

Homemade Lip Scrub Recipe

Ingredients

• 1 part organic brown sugar
• 1 part raw honey
• 1 part coconut oil or olive oil
• A drop of vanilla extract
• A dash of ground cinnamon

Directions

Combine all ingredients in a small bowl and mix well. Apply the mixture to your lips, gently massaging in circular motions for 30 to 60 seconds. Rinse off with warm water, dab your lips dry, and apply your favorite moisturizing lip balm.

Our Favorite Lip Balm Recommendations

Looking for a new lip balm? We have several recommendations:

• For simplicity, we prefer BubbForest Shea Butter & Coconut Lip Balm, which contains only five natural ingredients and provides easy moisture.
• For extra soothing, we turn to Dr. Bronner’s Naked Organic Lip Balm. Its blend of jojoba seed oil, avocado oil, and hemp seed oil is highly hydrating.