The best technique for brushing teeth

Brushing your teeth at least twice a day is one of the greatest health gifts that you can give yourself.

A healthy brushing habit not only removes food particles and freshens breath, it removes the bacteria that cause cavities and gum disease. Over longer periods of time, brushing your teeth can save you from having to go through dental procedures to fix cavities and other issues.

Even though it’s such a healthy habit, a study by Delta Dental showed that 31% of US adults don’t brush twice a day; and most don’t brush their teeth as long as they should (a full two minutes).

To help you get the best results and enjoy healthy teeth and gums, here is a step by step guide to the best technique for brushing your teeth.

I should note that there are several tooth brushing techniques you can use, and sometimes individual circumstances vary. You should always ask your dental professional for their recommendation and be sure to follow their instructions.

Choose the right toothbrush and toothpaste

Choosing the right tools will help you get the best possible results.

Toothpaste

I’m not a fan of fluoride toothpastes because it’s difficult for everyday people to ensure that they are getting a safe amount. Fluoride is everywhere today in our foods, beverages, water, and dental care products. Too much fluoride can be harmful, especially for children who are more likely to swallow toothpaste.

I recommend using a low abrasive toothpaste containing a remineralizing agent like nano-hydroxyapatite. Here are some brands I like:

• • Boka

  • MI Paste

  • CariØ

Toothbrushes

Most people will achieve better plaque removal and gingivitis reduction with an electric toothbrush (that utilizes oscillating-rotating technology) than with a regular manual toothbrush. I’ll explain how to get the best results with an electric toothbrush below.

It’s still possible to get good results with a manual toothbrush if you use good technique, however. If you want to stick with your manual toothbrush, choose one with soft or ultra soft bristles.

In terms of brands, we love Nimbus toothbrushes, which were designed by a periodontist. They are made of microfine, extra soft, single-end tapered bristles that reach into areas that aren’t accessible to conventional bristles. Their short end-rounded bristles support and optimize plaque removal.

Brushing your teeth step-by-step: manual toothbrushes

Too many of us try to brush our teeth in a hurry, but you get much better results if you spend at least two minutes and focus on what you’re doing. This two minutes includes 30 seconds of brushing for each section of your mouth (upper right, upper left, lower right and lower left on both inside and outer surfaces of the teeth).

Since most manual toothbrushes don’t have built-in two-minute timers, you may want to have a clock or phone app handy so you can be sure you’re brushing long enough.

Tip: how you hold the toothbrush depends on which part of the tooth you’re brushing. Remember, the bacteria tend to cluster around the gumline, so your goal is to gently but thoroughly remove bacterial build up from that area.

1. Start with the outer surface of your back teeth. Hold your brush at a 45-degree angle against the gumline, ensuring the bristles press gently into the gum and in between the teeth. Use short, half-tooth-wide strokes against the gum line to loosen plaque, and then brush up and away from gum to remove the plaque.

2. Proceed along the row of teeth all the way to the back teeth on the other side.

3. Switch to the other row of teeth (top or bottom) and use the same technique.

4. Move on to the inner surfaces of both rows of teeth. For the teeth on the sides and back, you’ll keep using the technique.

5. Once you get to the inside surfaces of your front teeth, tilt the brush vertically and use gentle up-and-down strokes with the tip of the brush.

6. Next, do all of the chewing surfaces of your teeth. Hold the brush flat and brush back and forth along these surfaces.

7. Finish off by brushing your tongue in a back-to-front sweeping motion to remove food particles and help remove odor-causing bacteria that causes bad breath.

Brushing correctly takes time at the start, but in a few weeks it becomes second nature. Listening to music or a podcast while you brush will help you spend the time you need to do it right.

Mistakes to avoid

There are a lot of bad habits that I’ve seen people develop because they’re trying to “get it over with” quickly.

1. Don’t aggressively “scrub” the teeth in a back and forth motion. This won’t remove the bacteria, you’ll just be redistributing it. You also risk damaging your delicate gum tissue.

2. Don’t brush up and down across both top and bottom teeth. You’ll actually be packing bacteria into the pocket between your teeth and gums.

3. Don’t wander around the house when you are brushing. Stay in the bathroom, look in the mirror, and watch what you’re doing.

How do I brush properly with an electric toothbrush?

This is very different from using a manual toothbrush, because electric toothbrushes do the job of brushing for you. The main thing is to be sure to guide the brush head to all parts of your mouth.

1. Hold the brush parallel to the floor, against the side of your teeth.

2. Guide the brush head slowly from tooth to tooth, following the curve of the teeth and gums. It isn’t necessary to press hard or scrub. Simply let the electric toothbrush do all the work. Hold the brush head in place for a few seconds before moving on to the next tooth.

3. Don’t forget to reach all areas, including the insides, outsides, chewing surfaces, and behind your back teeth.

How often should you brush your teeth?

At a minimum, you should brush your teeth twice a day, once in the morning and again last thing at night before you go to bed.

Brushing after every meal or snack is also ideal, especially if you’ve eaten something high carb or sugary.

If you’ve just eaten something acidic (like citrus fruit or salad with a balsamic vinaigrette), rinse your mouth with water and wait at least one hour before brushing your teeth. Acidity in your mouth temporarily softens tooth enamel, and if you brush your teeth when they’re vulnerable you can risk damaging them.

Calcium-rich foods and your own saliva will help increase your oral pH and strengthen the enamel before you brush.

A few extra brushing tips

1. Replace your toothbrush when you see the bristles become discoloured, bent or dirty looking. At a minimum, replace your toothbrush every three months. It’s very important to do this because the bristles grow weaker and ineffective, and the whole toothbrush develops a lot of bacterial growth by that time.

2. Don’t share your toothbrush with anyone.

3. Keep your toothbrush in the open air to help it dry out faster. This will help prevent mold or bacteria from growing on it.