The High 5
Five Daily Habits That Support Lifelong Oral Health
Our daily habits play a powerful role in our oral health. Small habits, done often, help protect our teeth and gums. They also lower our risk of cavities and gum disease and support our whole-body health.
Here are five habits that backed by research and easy to build into a routine.
1. Brush every morning and night.
Plaque is a soft, sticky film. It builds up on our teeth every day. Harmful oral bacteria live in plaque — bacteria that can cause caries (cavities) and periodontal disease (gum disease). These bacteria feed on carbohydrates (sugars and starches) from our food. Then they make acids that weaken enamel, the hard outer layer of our teeth. This is called demineralization. Brushing for at least 2 minutes, twice a day, removes plaque and food bits.
2. Clean between your teeth and beneath your gums every night.
Brushing can't reach everywhere. Plaque and food bits hide between our teeth and under the gumline. Cleaning between our teeth each day helps stop that. Floss, floss picks, or a water flosser all work — use whatever you'll actually use. This helps prevent cavities and gum disease over time.
3. Drink plenty of water.
Water rinses away food and acid. It also supports our saliva (spit). Saliva and water help keep our mouth's pH from dropping too low. pH tells us how acidic something is. Below a pH of 5.5, enamel starts to demineralize, or break down. Drinking water through the day helps protect our teeth between meals and snacks.
4. Limit frequent snacking.
Every time we eat or drink, certain bacteria make acid. This happens most with carbohydrates. Each of these acid attacks can weaken enamel. Try to have no more than one snack between meals. This lowers how often our teeth face acid.
5. Choose foods wisely.
Eat a balanced diet with plenty of fruits, vegetables, whole grains, and dairy. The less sugar the acid-producing bacteria get, the less acid they make.
Sugary, sticky foods raise cavity risk, especially between meals. This includes candy, juice, soda, cookies, crackers, and dried fruit. Watch out for starchy foods too, like bread, crackers, and muffins. They may not taste sweet, but our mouth breaks them down into sugars. Those sugars feed acid-making bacteria, and more acid means more demineralization.
One Habit at a Time
If you're struggling to practice these habits every day, remember this: small changes, done often, can make a big difference in our oral and overall health. Focus on one habit at a time.
For even more support, try to see your dentist at least twice a year for exams, cleanings, and extra guidance on how to protect your oral and overall health.
Have a question about this topic, or anything else oral health related? We're here for it.
This information is for educational purposes only and does not replace professional dental or medical care. Always consult your own dental or medical provider and modify as needed based on your personal circumstances.
