Maintaining a proper at-home dental hygiene routine is essential for keeping your teeth and gums healthy, yet many people overlook key components like flossing and interdental brushing. The UK adult oral health survey from 2021 showed that only 30 per cent of adults regularly use dental floss, while only 21 per cent reported using interdental brushes, which means there’s much more work to be done in educating and helping when it comes to looking after your teeth.
However, all is not lost according to The Practice at Mortlake, a leading dentist in Putney, following the right steps can make all the difference, and a well-rounded regime that includes brushing, flossing, and interdental cleaning will help keep your mouth in its best condition.
To help establish an undisputed clean routine for your teeth we’ve consulted with the Blythe Road Dental Practice, a leading orthodontist in Hammersmith, to set you up for success, so let’s break down the steps for an optimal dental cleaning routine.
Flossing: Cleaning between teeth
Flossing is crucial for removing food particles and plaque from between your teeth and just below the gum line, areas that a toothbrush simply can’t reach. Here’s how to floss effectively.
Step 1: Take 30-45 cm of floss
Start by cutting a piece of dental floss about 30 to 45 cm long. Hold the floss so that 3-4 cm is taut between your fingers and wrap the ends of the floss around your middle fingers, leaving your thumbs and index fingers to guide the floss.
Step 2: Slide the floss gently
Insert the floss gently between two teeth, sliding it downward toward the gumline. When you reach just below the gumline, curve the floss into a “C” shape around one tooth. This positioning allows the floss to clean both sides of the tooth and the back.
Step 3: Use 8-10 strokes
Once the floss is in place, carefully move it up and down along the sides of the tooth, using 8-10 strokes. Repeat this process between each tooth. Remember, flossing is a gentle cleaning motion and should not cause discomfort or bleeding.
If you find traditional floss uncomfortable, you can opt for interdental brushes. These small brushes are particularly helpful if you have larger gaps between your teeth or wear braces.
Brushing: The core of the routine
Brushing twice a day is the foundation of a good dental care routine. It’s not just about brushing more frequently but also ensuring you use the right technique.
Step 1: Use a soft-bristled brush with fluoride toothpaste
Select a toothbrush with soft bristles and a small head to reach all corners of your mouth effectively. Squeeze a pea-sized amount of fluoride toothpaste onto the brush. For children or babies, use a smaller amount appropriate to their age. Fluoride is key for strengthening tooth enamel and preventing cavities.
Step 2: Brush at a 45º angle with circular motions
Hold the toothbrush at a 45º angle to your gums. Using gentle, circular motions, brush away from the gumline, cleaning both the front and back of your teeth. Then, use short, back-and-forth strokes on the chewing surfaces.
Step 3: Clean in quadrants
Divide your mouth into four sections or quadrants and dedicate 30 seconds to each one. This ensures you’re spending enough time cleaning every surface. Don’t forget to brush the back molars, as they’re prone to plaque buildup.
Step 4: Brush your tongue
Bacteria can also accumulate on your tongue, contributing to bad breath. Gently brush your tongue with the same circular motions to remove bacteria and freshen your breath.
Step 5: Spit, don’t rinse
After brushing all four quadrants and your tongue, spit out the excess toothpaste but avoid rinsing with water or mouthwash immediately. Rinsing removes the beneficial fluoride that helps protect your teeth.
Interdental brushes to enhance gum health
While flossing is excellent for tight spaces, interdental brushes offer a more thorough clean for wider gaps between teeth. If you have larger spaces, use interdental brushes alongside flossing to ensure you’re cleaning all the nooks and crannies in your mouth.
These small brushes come in different sizes, so choose one that fits comfortably in your gaps without causing discomfort.
To use an interdental brush:
- Insert the brush gently between your teeth and move it back and forth a few times. This technique is effective for removing plaque and food particles.
- You should use interdental brushes once a day, preferably before brushing, to ensure that plaque between teeth is removed.
Mouthwash for a finishing touch
Using mouthwash can be an excellent way to refresh your breath and add an extra layer of protection to your dental routine. When choosing a mouthwash, select one that contains fluoride to help strengthen your enamel. For those prone to gum disease, a mouthwash designed to reduce plaque and gingivitis may be more suitable.
A proper at-home dental hygiene routine should include brushing, flossing, and interdental cleaning. It’s clear that many people are missing out on essential steps for maintaining oral health, but by following the right techniques and committing to daily care, you can significantly reduce the risk of damage and decay. Remember, your dentist is your best resource for personalised advice and recommendations to ensure that visits to the dentist are pain and stress free.
