A Guide to Improving Your Oral Health

It’s only natural: When you notice you’ve got a dentist appointment next week, you tend to amp up the brushing and flossing, hoping for a good showing on the big day. Like a ballplayer during spring training, you’re doing everything you can to maximize your fitness and impress the coach before game time. But it’s all too easy to let your dental routine slack during the rest of the year, whether because you feel too tired to brush your teeth thoroughly or because you’re constantly falling asleep in front of the TV murmuring, “I’ll floss tomorrow….”

Ultimately, though, it’s fairly easy to help keep your mouth healthy. Unlike a vigorous workout, a good oral-health routine takes less than 10 minutes a day. And that short amount of time pays big dividends: “Keeping up with a healthy regimen every day will help prevent problems such as developing cavities, early gum disease, bad breath, weakened enamel, or gum issues,” says Bayardo Garcia-Godoy, DMD, MSc, a dentist and director of clinical operations at Colgate.

For whole-mouth health, here are five easy steps to improve your dental routine so it gets high marks year-round—and not just at the pop quiz that is your dentist visit.

Invest in the Right Supplies

“A healthy dental routine includes brushing twice a day, for two minutes each time, with a proper fluoridated toothpaste,” says Garcia-Godoy. You can take an all-in-one approach by choosing a toothpaste like Colgate Total Deep Clean that fights bacteria on your teeth, tongue, cheeks, and gums for whole-mouth health. Another solid option is a whitening toothpaste like Colgate Total Whitening , which is designed to provide 24-hour antibacterial protection after four weeks of twice-daily brushing, so you can help stop oral-health issues like cavities and gingivitis before they start. To specifically target plaque bacteria, which is the root cause of most oral health problems like weakened enamel, cavities, gingivitis, and bad breath, consider Colgate Total Plaque Pro-Release . This toothpaste dissolves and lifts away plaque for two times less of the gum-harming stuff compared with regular fluoride toothpaste after six months of twice-daily brushing.

“You should also incorporate flossing at least once a day to make sure that you remove plaque and food particles in between teeth,” Garcia-Godoy continues. If you want to go the extra mile to guard against bacteria, Garcia-Godoy recommends “using an antibacterial mouthwash, like Colgate Total .” After you’ve brushed, spit (or, as dental professionals say, expectorate), then swish the mouthwash around in your mouth for 30 seconds before, well, expectorating again. Schedule twice-a-year dentist appointments to make sure you’re staying on track.

Your Toothbrush Matters

There is such a thing as being too aggressive when it comes to your dental health. “There’s a misconception that if you brush harder, you’re going to get better cleaning,” says Garcia-Godoy. “But that can actually traumatize the soft issues, and even wear off the enamel.” So to protect your gums and teeth, stick to a soft-bristle toothbrush. “A fluoridated toothpaste and the right brushing technique will help remove plaque, which is the cause of many oral-health problems. This will also help protect both the soft tissue and the enamel,” he continues.

If you want to amp up the cleaning without harming your tooth enamel or gums, opt for a power toothbrush, like the Colgate Total Floss Tip Sonic . “It removes plaque much better than a manual toothbrush,” says Garcia-Godoy. Yet since it’s still soft-bristled, you’re not at risk of overbrushing.

Stay Hydrated

Drinking enough water helps ferry nutrients to your cells and get rid of waste, keeps joints and muscles healthy, and regulates your body temperature—but it’s also a must for your mouth. “Staying hydrated stimulates saliva production, which can protect your teeth by increasing the pH in your mouth,” explains Garcia-Godoy. On top of that, a glass of water can help clean your teeth in a pinch. “If you do not have access to brushing your teeth right away after you have a meal, or you have been drinking soda or eating sugary foods, try to rinse with water right away,” he advises.

Eat and Drink Wisely

Eating nutritiously has a positive impact on your teeth as well as your body. “Green vegetables help with your oral microbiome,” says Garcia-Godoy. “This helps keep your mouth healthy—you don’t want your enamel exposed to acidic challenges, because that would harm the hard tissues.” This doesn’t mean you can’t eat acidic foods—just that you want to keep up with your oral hygiene when you do.

Be Prepared

When life gets hectic, good oral-hygiene habits can be the first thing to fall off your to-do list. Plan ahead to make sure that doesn’t happen. Garcia-Godoy recommends prepping a dental to-go kit with “Colgate Total mouthwash, a soft-bristle toothbrush, fluoridated toothpaste, and floss”. Toss the kit in your bag when you travel, and keep one in the office for after lunch or when you’re working late. You can even stash one in your car, so you’ll be ready wherever life takes you.

With these tips and strategies, getting your oral health habits in order should feel a lot more doable. From brushing your teeth with Colgate Total to staying hydrated, the key to establishing a solid health routine is putting yourself in position to stay consistent.