The good news is that looking after your mouth does not have to be complicated.
A consistent daily routine—particularly brushing properly with fluoride toothpaste, cleaning between your teeth and limiting frequent sugary foods and drinks—can make an important difference.
Here are 10 practical ways to look after your teeth and gums.
1. Brush Your Teeth Twice a Day
Brush your teeth twice every day for about two minutes each time.
One of those times should be the last thing you do before going to bed. Brush on one other occasion during the day. This is the current NHS recommendation. nhs.uk
Take enough time to clean:
- the outside surfaces,
- the inside surfaces,
- the chewing surfaces, and
- around the gum line.
Rushing through brushing can leave plaque behind.
Plaque is a film of bacteria that forms on the teeth. If it is not removed properly, it can contribute to tooth decay and gum disease. nhs.uk
2. Use Fluoride Toothpaste
The toothpaste you use matters.
Adults should generally use toothpaste containing at least 1,350 parts per million (ppm) fluoride, according to the NHS. nhs.uk
Fluoride helps protect teeth against tooth decay.
Some people at greater risk of decay may be advised by their dentist to use toothpaste containing a higher concentration of fluoride.
Follow your dentist's advice if you have been given specific recommendations for your oral health.
3. Spit After Brushing — Don't Immediately Rinse
This is a simple habit many people overlook.
After brushing your teeth, spit out the excess toothpaste but don't immediately rinse your mouth with water.
Why?
Rinsing washes away some of the concentrated fluoride left on your teeth and reduces its preventive effect. nhs.uk
The same principle applies to mouthwash.
If you use a fluoride mouthwash, don't use it immediately after brushing. Choose another time, such as after lunch.
The NHS also recommends avoiding food and drink for 30 minutes after using fluoride mouthwash. nhs.uk
4. Clean Between Your Teeth Every Day
Your toothbrush cannot easily clean every surface between your teeth.
Clean between your teeth daily using dental floss or interdental brushes.
This helps remove food debris and plaque from areas that ordinary brushing may miss.
The NHS advises daily interdental cleaning as part of preventing tooth decay and gum disease. nhs.uk
If you are unsure whether floss, interdental brushes or another method is appropriate for you, ask your dentist or dental hygienist.
5. Don't Use Sharp Objects Between Your Teeth
The original version of this article advised against using sharp objects to remove trapped pieces of meat. That remains sensible advice.
Do not use pins, needles or other sharp household objects to pick between your teeth.
Even wooden toothpicks are not recommended by the NHS for removing trapped food because they may damage your gums and potentially contribute to infection. nhs.uk
Use appropriate dental floss or an interdental brush instead.
6. Reduce Sugary Foods and Drinks
Sugar is an important factor in tooth decay.
Bacteria in dental plaque interact with sugars from foods and drinks, producing acids that damage tooth enamel over time. nhs.uk
Try to limit frequent consumption of foods and drinks high in free sugars, particularly sugary snacks and drinks between meals.
Examples can include:
- sweets,
- cakes and biscuits,
- sugary fizzy drinks,
- sweetened drinks, and
- other foods containing substantial added or free sugars.
This does not mean you can never enjoy something sweet.
Frequency matters too. NHS advice suggests keeping sugary foods and drinks as occasional treats and, where possible, having them with meals rather than repeatedly throughout the day. nhs.uk
7. Protect Your Teeth From Physical Damage
Your teeth are designed for biting and chewing food—not for opening bottles or packaging.
Using your teeth as tools can damage them.
Avoid using your teeth to:
- open bottle tops,
- tear hard packaging,
- crack very hard objects, or
- perform jobs that should be done with an appropriate tool.
A cracked or damaged tooth can cause pain and may require dental treatment.
If you regularly grind or clench your teeth, particularly during sleep, discuss this with your dentist.
8. Keep Your Tongue Clean
Your tongue is also part of your oral-hygiene routine.
The NHS recommends gently cleaning the tongue once daily with a tongue scraper or cleaner as one measure that can help manage bad breath. nhs.uk
Be gentle.
Aggressively scrubbing your tongue until it becomes painful or bleeds is unnecessary.
Persistent bad breath can sometimes be associated with dental problems such as gum disease, tooth decay or infection. If it continues despite good oral hygiene, consider seeing a dentist. nhs.uk
9. Replace a Worn Toothbrush
A toothbrush becomes less effective as its bristles wear and spread.
A useful general rule is to replace your toothbrush or electric-brush head roughly every three months, or earlier if the bristles become noticeably worn or damaged.
More important than choosing an expensive toothbrush is using it properly.
The NHS states that both manual and electric toothbrushes can clean effectively when you thoroughly clean all surfaces of the teeth using fluoride toothpaste. nhs.uk
For most adults, medium or soft bristles are suitable.
If you're unsure what toothbrush is best for your teeth or gums, ask a dental professional.
10. Have Regular Dental Check-Ups
Do not wait until you develop severe toothache before seeing a dentist.
Regular dental examinations allow problems to be identified earlier, when they may be easier to manage.
There isn't one check-up interval that is appropriate for everybody.
The NHS states that the interval between routine dental check-ups can range from around three months to two years, depending on the condition of your teeth and gums and your risk of future problems. Your dentist should advise when your next check-up is needed. nhs.uk
This is more accurate than assuming everybody needs a dental appointment every six months.
When Should You See a Dentist?
Arrange dental advice if you experience problems such as:
- persistent toothache,
- pain when eating or drinking,
- swollen or painful gums,
- gums that bleed when brushing,
- persistent bad breath,
- a broken or damaged tooth,
- loose adult teeth, or
- other unexplained changes in your mouth.
Tooth decay may initially produce no symptoms, but as it progresses it can cause cavities, toothache and sensitivity to hot, cold or sweet foods and drinks. Infection can sometimes lead to a dental abscess. nhs.uk
Don't ignore persistent dental symptoms simply because the pain is temporarily manageable.
What About Smoking?
Avoiding smoking is another important part of looking after your mouth.
Smoking can contribute to oral-health problems, and NHS guidance includes not smoking among measures for preventing gum disease and protecting oral health. nhs.uk
If you smoke and would like to stop, professional stop-smoking support can help.
A Simple Daily Dental Routine
You don't need an elaborate collection of dental products to establish a good basic routine.
Focus on the fundamentals:
- Brush for about two minutes last thing at night.
- Brush once more during the day.
- Use an appropriate fluoride toothpaste.
- Spit after brushing rather than immediately rinsing.
- Clean between your teeth every day.
- Limit frequent sugary foods and drinks.
- Attend dental check-ups at the interval recommended for you.
Doing these things consistently is more valuable than relying on products that promise dramatic or instant improvements.
The Bottom Line
Good oral health comes largely from consistent everyday care.
Brush your teeth twice daily for about two minutes using fluoride toothpaste, clean between your teeth every day, limit frequent sugary foods and drinks, avoid smoking and attend dental check-ups as recommended.
These habits can reduce your risk of tooth decay and gum disease—but they cannot guarantee that you will never experience a dental problem.
If you develop persistent tooth pain, bleeding or swollen gums, sensitivity, bad breath that does not improve, or another concerning dental symptom, seek advice from a dental professional.
Medical Disclaimer
This article provides general educational information and is not a substitute for individual advice, examination, diagnosis or treatment from a dentist or other appropriately qualified healthcare professional.
Sources and Further Reading
- NHS — How to keep your teeth clean
- NHS — Take care of your teeth and gums
- NHS — Tooth decay
- NHS — Gum disease
- NHS — Dental check-ups
- NHS — Bad breath