Dental health professionals know that the last thing their patients want to hear is that they have a cavity that needs to be filled, or a large cavity that needs a crown, or that they need treatment for other dental issues, such as periodontitis. The cost, the inconvenience of multiple dental visits, and the anxiety involved are not what anyone wants to deal with, especially when, to a large extent, good oral hygiene can eliminate most of these dental interventions.
Knowing the basics of good oral hygiene is a first step, but the most important step is making those activities part of your daily routine — a habit so to speak.
Good daily oral hygiene includes the following basic activities.
1. Brush your teeth at a minimum of twice a day for two minutes each time using fluoride toothpaste with the American Dental Association (ADA) Seal of Acceptance. Don’t forget to replace your toothbrush every three to four months or if it looks worn.1
2. Use an interdental cleaner, like dental floss, to clean between the teeth each day. To floss correctly start with an 18 inch piece of floss, wrapping it around a finger on each hand. Move the floss between each tooth, making a C-shape as you reach the gum line. Use new floss as you move from tooth to tooth. Other types of interdental cleaners include dental/floss picks, pre-threaded flossers, tiny brushes that reach between the teeth, and powered air or water flossers.2
3. Eat a balanced diet that is low in both refined and natural sugars and avoid between meal snacks.
If you are like most American you probably brush your teeth once a day, floss only when food gets stuck between your teeth, and consume a fair amount of sugar per day. Changing these behaviors is not easy. Here are some tips to making a change in your routine become a habit.
Start small since big changes are hard to sustain according to B.J. Fogg, a Stanford University researcher and author of the book “Tiny Habits.”3 An example would be to pick one new oral habit, like brushing your teeth a second time each day, rather than trying to do all of the basic good oral hygiene activities at once.
Stack your habits together. If you routinely go to the bathroom before going to bed, slip that second tooth brushing in at that time.
Each day do the new activity that you want to make into a habit. Research has found that the amount of time it took for an activity to become a habit ranged from 18 to 254 days with the median time being 66 days.4
Identify and clear away any obstacles to forming the new habit. Determine what is preventing you from brushing the second time in a day. It may be that you are so tired that you dread spending two minutes brushing your teeth before your head hits the pillow. If that is the case, would it help to shorten the two minute brush to one minute for the first month? If that makes forming the habit easier, it is better than skipping that second brushing altogether.
Maybe it’s something as simple as you just plain keep forgetting to brush before bedtime. To remember, simply put a note on your bathroom mirror. These are just two examples of identifying and overcoming obstacles but they illustrate that we have the power to solve issues which are hindering us from achieving healthier habits.
Reward yourself for your successes. We tend to be hard on ourselves when we don’t do what we know we should, like brushing our teeth twice a day. But, conversely, when changes become habits we don’t usually celebrate our successes. While a good dental check-up is one satisfying reward, your chances of succeeding are better if you acknowledge milestones with appropriate rewards. Those rewards can be anything you personally desire, but for your teeth’s sake make sure your reward isn’t a sugary indulgence!
These are just a few of the general tips for building good habits. If you are still having trouble making a change into a habit, there is a wealth of behavioral change information and tips online. Simply search on “how to make a change a habit” and make sure to discuss your dental concerns and with your dentist.
Sedki Dentistry in Commerce Twp Michigan has been keeping smiles bright and mouths healthy for over 20 years. Dr. Sedki stays on top of the latest dental technologies offering cosmetic dentistry, dental treatments, gum rejuvenation and more! Get the personalized attention you deserve for all your dental care and call our Commerce dental office for a Free dental consultation!
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1 Use and Handling of Toothbrushes
Link: https://www.cdc.gov/oralhealth/infectioncontrol/faqs/toothbrush-handling.html
2 Floss / Interdental Cleaners
Link https://www.ada.org/en/member-center/oral-health-topics/floss
3,4 How to Build Healthy Habits by Tara Parker-Pope, 2/24/2020
Link: https://www.nytimes.com/2020/02/18/well/mind/how-to-build-healthy-habits.html