Healthy, white teeth not only look good, they also make you self-confident! Basically, it is not difficult to maintain them - if you follow a few important basic rules and avoid the most common mistakes. Almost 100 percent of all people suffer from caries at some point in their lives. The basic problem is that sugar and starch in general are broken down in the mouth by bacteria, producing tooth-damaging acids. These ultimately lead to the development of caries. The causes can almost always be traced back to a few factors. What is important is explained in this article.
1. brushing teeth It should actually be a matter of course: brush at least in the morning and in the evening, but not immediately after meals. Acidic food in particular attacks the tooth enamel, only after about half an hour is it completely resistant again.
2. avoid sugar in between: In coffee, tea and snacks! With every meal, acids are produced in the mouth as a by-product of the breakdown of carbohydrates that already starts in the mouth. This is not really a big deal, because the acids are neutralized by saliva over time. This process can be accelerated by brushing teeth or chewing gum, because chewing stimulates the flow of saliva. Drilling at the dentist is unpleasant, but you can only avoid it with continuous good dental care and oral hygiene. These are the things that count! However, if you constantly provide a supply of sugar, whether in coffee, tea, sweets or other foods, you are overriding this natural protective function of the body. The consequence is a constantly increased acid level around the mouth, the development of caries is inevitable in the long run! Therefore: Give your teeth a rest. Food intake should be limited to regular meals. In the meantime, only sugar-free drinks are ideal: unsweetened tea, water or even chewing gum. No coffee with sugar, no cola, no iced tea and no juice.
3. wholefood and varied nutrition A varied wholefood diet does not contain excessive sugar. Fruit and vegetables, on the other hand, contain a lot of fiber, which contributes quite naturally to the mechanical cleaning of the teeth while chewing. You should avoid foods with a high sugar content as often as possible. Even without added sugar, the carbohydrate content of our food is almost always sufficiently high. It is best to ban some foods from your diet: Sweetened drinks such as lemonade, iced tea, energy drinks and many fruit juices Cornflakes and their numerous related "breakfast cereals" Candies, lollipops and sugary chewing gums Chocolate cream as a spread (or you can make your own with reduced sugar or even with Xucker). Chocolate, chocolate bars, gummy bears and other foods are also small sugar bombs that should not constantly explode in your mouth.
4. nourish mineral-rich For a resistant tooth enamel the body needs some minerals, especially calcium. It is supplied to the teeth in a well-dosed form via saliva, provided it is sufficiently available in the food. Important sources of calcium are dairy products, green vegetables and mineral water. Sausage, meat, chocolate and alcohol, on the other hand, are so-called calcium robbers; the body uses calcium to metabolize them. There are many myths surrounding the question of whether additional fluorides are necessary and whether the damage or benefits of these compounds outweigh the disadvantages. Ultimately, everyone should decide for themselves and obtain comprehensive, neutral and serious information. A differentiated picture is provided, for example, by this information article from the University Hospital of Freiburg.
5. replace sugar with xylitol (birch sugar) If your coffee or tea needs to be sweetened in between, replace the sugar with other sweeteners, preferably xylitol (also known as xucker or birch sugar). This type of sugar is not metabolized by the bacteria in the mouth, effectively preventing the formation of acids. According to numerous studies, regular intake of xylitol helps to prevent and prevent tooth decay. For this reason, xylitol can even be used to make your own toothpaste. Alternatively, you can use this recipe for homemade toothpowder made of xylitol, sodium bicarbonate, rose petals and healing earth.
6. do not use a toothbrush that is too hard If you suffer from plaque frequently due to incorrect nutrition, you tend to have a reflex: it is better to brush your teeth as long and firmly as possible! But this is a mistake, because a toothbrush that is too hard and too much pressure damages the enamel, especially the sensitive area around the gums and the necks of the teeth. Gingivitis and gingival recession (periodontosis) can be the result. Brushing teeth without plastic? Is that possible? We have tested and compared toothbrushes made of bamboo and beech wood. Here is the result. Therefore, always use a soft toothbrush, but use it regularly. If plaque only sticks for a few hours at the most, a soft toothbrush can easily remove it. Besides, it provides a massage of the gums that stimulates blood circulation without damaging them. Although electric toothbrushes are useful aids, they are often misused. Bristles that are too hard, a lot of pressure and brushing the same areas too intensively and too long lead to the same problems as a manual toothbrush that is too hard. The correct brushing technique also plays a role, of course. Circular movements are preferable to scrubbing back and forth. The dentist can of course explain it in more detail.
7. if brushing is not possible: chewing chewing gum It is not always possible to brush your teeth on the way or in the office. Although dental care chewing gums are not a substitute, they at least help to quickly neutralize the acids in the mouth and thus help to maintain healthy teeth. Especially dental care chewing gum is also available with xylitol
. 8. use a mouthrinse made of baking soda and xylitol In an earlier article we described in detail the homemade mouthrinse for caries prevention and for fresh breath. It works excellently, is very easy to produce and also much cheaper than commercial mouthwashes!
9. use dental floss Even the best brush will not get into every crack. Therefore you should floss at least once a day. As an alternative to floss, there are many people who swear by interdental brushes.
10. remove bacteria from the tongue After brushing, there are still many bacteria on the tongue that are harmful to the teeth and are responsible for bad breath. A tongue scraper can help:
But it can also be much easier. The same purpose is served by a normal tablespoon, with the edge of which, after brushing the teeth, the tongue is scraped once from back to front. This is somewhat cheaper than a tongue scraper.
11. oil extraction for healthy teeth Another way to contribute naturally to dental health and oral hygiene is the so-called oil extraction. This involves keeping a sip of vegetable oil (e.g. coconut oil, sesame oil or olive oil) in the mouth for up to 20 minutes and pulling it through the teeth. The oil binds bacteria and toxins that collect between the teeth and are otherwise difficult to remove. You will learn more about oil extraction in this article.
12 Regular visits to the dentist The best tips, however, cannot replace a visit to a specialist: only by visiting the dentist regularly can existing damage be identified and repaired. When was the last time you went there?
