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How to Improve Your Oral Health in Five Easy Steps


Oral health is important because maintaining your teeth in high quality ensures that you smile without any challenges. Well maintained teeth can also improve self-esteem and reduce the risk of developing cardiovascular diseases. There are a number of things that you can do to improve oral health. Below are simple pointers:

Brushing and Flossing

According to the Centers for Disease Control and Prevention, brushing and flossing to remove dental plaque is one of the top ways in maintaining good dental health. You should brush two times a day for at least three minutes each time. When brushing, ensure that you touch all the surfaces of the tooth. 
The main aim of flossing is to remove the food particles that get trapped between the teeth. If you allow food particles to remain in the mouth, plaque will develop into tartar causing enamel breakdown. 

Brushing tips

  • Don’t scrub too hard as this may cause bleeding and wear out the enamel
  • Brush the tongue too
  • If you can, brush after every meal

Straighten Crooked Teeth 

Crooked teeth should be corrected because they increase the risk of teeth decay. If they are misaligned, it becomes difficult to reach all teeth surfaces when brushing. In addition to tooth decay, crooked teeth can also be a problem when chewing. They cause strain to the jaw and the surrounding muscles. The best way to correct crooked teeth is by use of ceramic braces. All you need to know about ceramic braces is that they are an alternative to the traditional metal braces, are preferred over their traditional counterparts because they blend well with the natural teeth. They are comfortable and do not cause irritation to the gum and are used by patients with crooked and crowded teeth. The result of using ceramic braces is straighter teeth, improved self-confidence, improved oral health and an attractive smile. 


A diet rich in minerals and vitamins helps prevent oral health problems. When you chew watery and fibrous fruits and vegetables you facilitate the flow of saliva. A good saliva flow reduces a number of food particles that are retained in the mouth. You should reduce the intake of sugary foods and juices as they increase the chances of tooth decay and discoloration. 

Sodas are highly acidic, and they eat away the tooth enamel. In addition, the sugar in the soda will cause increase bacteria in the mouth. Therefore, instead of sodas try to consume plain water to quench your thirst. If you don’t like it plain, squeeze in some fresh fruit juice to add flavor. If you are craving something sweet, try having whole fruits or sugar-free snacks. Chewing gum in between meals can also help protect your teeth and gums. 


Supplements play an important role in oral health because they demineralize the cavities. Though food is the best source of minerals, supplements can be useful in cases where the diet does not provide enough or when the body demands are high. Some of the minerals that can help in oral health include:

  • Fermented Cod Liver Oil: Rich in nutrients and Vitamins A, D, K
  • Calcium and Magnesium: Help preserve the jaws 
  • CoQ10: Helps in maintaining the soft tissues of the gums
  • Vitamin A, D, and E: Important for dental healing
  • Zinc and copper: Improves immune function
  • Omega 3 fatty acids: Good for treatment and prevention of periodontal disease
  • Probiotics and prebiotics: Best used for treatment and prevention of periodontal disease and dental carries and maintaining a healthy balance of bacteria in the mouth. 

Regular Dental Visits

Under normal circumstances, you should visit the dentist at least twice a year. If you have any dental conditions, the dentist will determine the frequency of your visits. During dental visits, the oral healthcare provider will conduct an examination to check whether you have any disease symptoms. 
At times, a tooth may begin to wear out, but one does not notice until it fully progresses causing pain. Early diagnosis is important as the condition can be rectified before it progresses. Professional cleaning is also done based on individual needs. 
Some people take dental care as a luxury. However, this should be treated as a need because it can increase the risk of diabetes and even heart disease. Therefore, make it a priority to improve your oral health!


About the Author

Ethel Huizar is a Dental Hygienist and a Co-Founder at healthrow.net. She graduated from Master of Public Health, University of Colorado. Ethel is keen on exploring health-related topics, writing and doing research. 


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  1. Alexia August 31, 2017

    Great piece!I especially liked the part about supplements.
    Can you please let me know who is the author of the piece? I would like to address him/her a few questions.


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