Do not rinse after brushing and other tips for better dental health

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The way you brush makes a big difference. Mechanical brushing removes very sticky dental plaque – a mixture of bacteria, their acids, sticky by-products and leftover food. It naturally forms on the teeth immediately after eating but does not become nasty and starts to cause tooth damage until it reaches a certain stage of maturity. The exact time that it takes is not known but is at least greater than 12 hours.

The bacteria consume sugar and, as a by-product, produce acids that dissolve the minerals in the teeth and form microscopic holes that we can not see. If the process is not stopped and they are not repaired, they can become large visible cavities.

Taking two minutes to brush your teeth is a good target for removing plaque. You must brush your teeth at night and another time a day. Brushing often prevents bacteria from developing to the point where the most acidic species can settle.

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Electric toothbrushes can be more effective than manual brushing. A small toothbrush head helps to reach the uncomfortable areas of the mouth, while the medium-textured bristles help you clean effectively without harming the gums and teeth. The essential, however, is to brush your teeth!

Use a fluoride toothpaste and telltale tablets

Most of the benefits of brushing come from toothpaste. The key ingredient is fluoride, which, according to the evidence, prevents tooth decay. Fluoride replaces the minerals lost in the teeth and also strengthens them.
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For best results, use a toothpaste containing between 1 350 and 1 500 ppm (fluoride concentration in parts per million) to prevent tooth decay.
Check the concentration of your toothpaste by reading the ingredients on the back of the tube. Not all children's toothpastes are powerful enough for them to get the maximum benefit. Your dentist may prescribe a higher strength fluoride toothpaste based on your assessment of your child's or your child's tooth decay risk.
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The plaque is hard to see because it is whitish, just like your teeth. The telltale tablets are available in supermarkets and pharmacies and make the plaque more visible, showing areas that you may have missed when brushing.

Spit, do not rinse

At night, you produce less saliva than the day. As a result, your teeth are less protected against saliva and are more vulnerable to acid attacks. That's why it's important to remove the food from your teeth before you go to bed so that plaque bacteria can not feast overnight. Do not eat and drink anything except water after night brushing. It also gives fluorine the longest opportunity to work.
Once you have brushed your teeth, do not rinse your mouth with water or a mouthwash, you wash the fluoride! This can be a hard habit to break, but can reduce tooth decay by as much as 25%.

No more than four 'sugar hits'

Intrinsic sugars are naturally found in foods such as fruits and are much less likely to cause tooth decay than added or free sugars. Free sugars are generally those added to foods by manufacturers, but also include honey, syrup and fruit juices.
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These are all easy to consume, metabolize and produce acids from bacteria. However, it can be hard to tell which are the worst sugars for your teeth. For example, although fruits are normal, fruit juices have released sugar from the cells of the plant and high consumption can cause decay.

The World Health Organization and the NHS recommend that free sugars ideally make up less than 5% of your daily caloric intake. So what does it look like? For adults and children over 11, this equates to approximately 30 g (approximately eight teaspoons) of sugar per day.
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A can of 330 ml of Coca-Cola contains 35 g of sugar. The change4life app is useful for tracking the amount of sugar you consume in your diet.

Even if it is not as important as the quantity, how many times do you eat sugar, it matters too. Simple carbohydrates such as sugar are easier to digest for bacteria than complex proteins or carbohydrates. The bacteria produce acids after metabolizing the sugar, resulting in demineralization.

Fortunately, thanks to the actions of fluoride toothpaste and the remineralizing effects of saliva, your teeth can recover from the early stages of these attacks. It's like having a scale – try to maintain balance between sugars on one side, fluoride toothpaste and cleaning the other.

As a general rule, your teeth can be exposed to four "sugar crises" – episodes of sugar consumption – daily without irreversible damage to the teeth. Why not try counting how many sweet strokes you have per day? This includes cookies, sweet cups of tea or coffee, and other snacks containing refined carbohydrates, such as crisps. A simple way to reduce your consumption would be to stop putting sugar in hot drinks and limit snacks.

Brush twice a day with a fluoride toothpaste, do not rinse, eat anything and drink nothing after brushing and do not have sugar more than four times a day. Easy!

Clement Seeballuck is a clinical lecturer in pediatric dentistry and Nicola Innes is a professor of pediatric dentistry at the University of Dundee.

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