Skincare routines, wellness habits and small moments of self-care have become an important part of everyday life. But while we might make time for a face mask, a new serum or a carefully planned evening routine, our smiles do not always receive the same attention.
This International Self-Care Day, taking place on Friday 24 July, we are encouraging more people to make smile-care part of their regular routine. Unlike your skin, which can often recover with the right products and support, damage to your teeth can be much harder to reverse. A few simple, consistent habits can therefore make a lasting difference to your oral health.
Research undertaken by mydentist found that 71% of people in the UK make time for self-care during their week. However, only 20% considered visiting the dentist regularly to be a form of self-care, compared with 36% who included skincare in their routine.
To help give smile-care the place it deserves, Dr Nyree Whitley, Chief Clinical Officer at mydentist, has shared the seven steps she wishes more people followed.
1. Cleanse: Brush for two minutes with fluoride toothpaste
Brushing twice a day with fluoride toothpaste remains the foundation of a good oral care routine.
Nyree commented: “Maintaining good oral health is vital not only to your mental wellbeing, but also to your overall health, as your mouth is the entry point to your digestive and respiratory systems. Without a regular, at-home oral healthcare routine, you’re more at risk of conditions like gum disease, heart disease, diabetes, restricted nutrition and digestion issues.
“When people think about an oral care routine, it can feel complicated and at times, overwhelming. There are so many products, tools and treatments available and while they can be helpful for different reasons, the best thing to do to maintain a basic self-care routine when it comes to your oral health is to brush your teeth twice a day, for two minutes at a time, with fluoride toothpaste. This will keep unwanted plaque to a minimum and the fluoride from the toothpaste will keep your enamel strong and in turn, prevent cavities and dental decay, which can cause symptoms like sensitivity, bad breath, inflammation and abscesses.”
2. Double cleanse: Clean between your teeth
Your toothbrush cannot always reach the spaces between your teeth, which is why floss or interdental brushes can be an important addition to your routine.
Nyree commented: “While brushing your teeth is a great foundation for a healthy smile, I’d advise taking your routine one step further by adding interdental brushes or floss for a deeper clean. It’s common to have gaps between your teeth which are tighter and naturally more difficult for a toothbrush to get through, so interdental brushes are a great option to help clean in-between medium or wide gaps, bridges and braces. If you have closer-set teeth and smaller gaps, you may find floss easier to use, however interdental brushes are available in a few different sizes, so it’s worth testing both options to see which works best for you and your smile.
“By using interdental brushes or floss, you’ll be able to remove stuck food and debris from difficult to reach areas, preventing acids from eating away at tooth enamel in areas that your toothbrush can’t get to. This will support your toothbrushing routine and keep decay at a minimum.”
Your dental team can also advise you on the most suitable interdental products and how to use them.
3. Rinse and refresh: Use mouthwash at a different time from brushing
Mouthwash may be recommended as an additional part of your routine, but it is important to use it at the right time.
Nyree commented: “Your dentist may recommend using mouthwash in-between brushing your teeth in the morning and the evening to dislodge food particles that may have become stuck during mealtimes, to reduce bacteria and to neutralise acids which cause tooth decay. However, it’s important not to use mouthwash directly after brushing your teeth, as it can wash away the fluoride from your toothpaste. I’d recommend using it at least 30 minutes after brushing your teeth if you want to freshen up.”
Follow the guidance provided by your dental team and the instructions on your chosen mouthwash.
4. Hydrate: Drink plenty of water
Drinking water supports your general health and can also help your mouth produce enough saliva. Saliva plays an important role in washing away food particles, neutralising acids and protecting your teeth.
Nyree commented: “Staying hydrated is critical to your overall health, but hydration is key to maintaining good oral health, too – when you’re dehydrated, your saliva production slows down and you may be more at risk of developing tooth decay, mouth sores or ulcers, or gum disease.”
Keeping a reusable bottle nearby can be a simple way to drink water more regularly throughout the day.
5. Protect: Enjoy sugary and acidic foods in moderation
You do not need to remove every treat from your diet, but how frequently you consume sugary and acidic food and drinks can affect your teeth.
Nyree commented: “It’s no secret that consuming too much sugar can have a harmful effect on our overall health, but it is also the leading cause of tooth decay in both children and adults. When we consume sugar, it interacts with the bacteria in plaque to produce acid, which can slowly dissolve the enamel on our teeth and create holes or cavities. If you have a naturally sweet tooth, try to enjoy sugar in balance and opt for unprocessed forms of it where possible. If you find that they usually reach for sweets, try switching them out for dark chocolate and enjoy it in moderation to maintain a healthy smile.”
Try to keep sugary food and drinks to mealtimes rather than grazing on them regularly throughout the day.
6. Treat: Pay attention to changes in your mouth
Sensitivity, bleeding gums, pain and ulcers that do not heal should not simply become something you learn to live with.
Nyree commented: “It’s so important not to overlook your oral health and to ensure that you’re attending regular appointments with your dentist, wherever possible. Without a regular check-up, conditions such as gum disease, tooth decay and mouth cancer can go undetected which can, in some cases, be vital. Generally, mouth cancer can affect anyone, but alcohol and tobacco use, including chewing tobacco, do increase the chances of developing oral cancer.
“Early detection is key to improving survival rates for those contracting oral cancers, so if you are experiencing any issues or symptoms, it’s important that you get checked out as soon as possible.
“It's completely understandable that people look online for reassurance when something doesn't feel right, but websites and AI tools can never replace a proper examination by a dental professional. Conditions such as gum disease and tooth decay are often easier, quicker and less costly to treat when they are identified early.
“If you're experiencing pain, bleeding gums or another persistent problem, it's always worth seeking advice rather than hoping it will go away on its own.”
Contact your dental practice if you notice something unusual or experience a problem that is not improving.
7. Maintain: Look after your toothbrush, dentures and retainers
Your oral care tools need regular attention too.
Nyree commented: “While many wait until a new season to form new habits, keeping your smile healthy should be a resolution all-year round. I recommended that you change your toothbrush once every three to four months to ensure that you’re getting a deep enough clean through your toothbrushing routine, which should be brushing your teeth for two minutes, twice a day.
“Two of the items people often forget to clean regularly is their retainer and dentures. You can purchase over the counter denture cleaner to do this from pharmacies, and if you pop your dentures or retainer in water with the denture cleaner for around twenty minutes, they’ll come out sparkling. This will help to keep any harmful bacteria at bay and minimise the chance of developing any unwanted infections in your mouth. If you’re looking to give yourself an ‘oral health MOT, then it’s worth also thinking about bringing it back to basics, ensuring that you are keeping an eye on your overall oral health and contacting your dentist if you spot any unusual or new symptoms such as redness or soreness in your gums, acute sensitivity in your teeth, any new pains or aches, or stubborn ulcers which don’t go away within a couple of weeks.”
Replace your toothbrush or electric toothbrush head sooner if the bristles become worn or splayed. Always follow the cleaning instructions provided for your retainer or dentures, as different appliances may require different care.
Why regular dental check-ups matter
A good routine at home can help you protect your smile, but it cannot replace regular examinations with a dental professional.
Nyree commented: “Regular check-ups are important for everyone, but if you smoke, vape, are pregnant or are living with a pre-existing health condition such as diabetes, regular dental check-ups can go a long way in providing you with peace of mind and extra support in managing symptoms that can cause discomfort such as sensitivity, a heightened risk of decay or bleeding gums. There is a tendency for people to assume that unless they are experiencing discomfort, they don’t need a regular check-up, but this is not the case. Your oral health is very closely connected to your mental health and gut health, so going for months - or years - without a dental appointment can be detrimental to your overall health.”
Your dentist will recommend how often you should attend based on your individual oral health needs.
What happens during a routine dental examination?
During a dental examination, your dentist will check your mouth for signs of common oral health problems and discuss any changes you may have noticed.
Nyree commented: “At your appointment, the dentist will use a small mirror, a probe and air jets to check your teeth, gums, tongue, cheeks and neck for common issues such as plaque build-up, tooth decay, gum disease and any early signs of mouth cancer such as ulcers. Routine check-ups are, in most cases, pain free and can take anywhere between 15-30 minutes to complete. If needed, an X-ray may also be taken to take a further look at your teeth - in most cases, this will help the dentist to confirm areas of early decay. It’s normal for the dentist to also ask about your diet and lifestyle such as smoking, alcohol and your at-home oral healthcare routine to offer some tailored advice and guidance on how to keep your oral health in good shape in-between appointments.
“If you have a build-up of plaque or regularly drink tea and coffee, they may also suggest you book a follow-up appointment in with the dental hygienist so that they can give you a scale and polish to remove the plaque. This can be especially helpful if you have arthritis or any conditions that affect your dexterity and ability to brush your teeth thoroughly at home, or if you wear a permanent retainer on the back of your teeth, for example. At the end of the appointment, your dentist will discuss any issues with you and give you advice on treatment options. If your oral health looks in good shape, they’ll often refer you for another routine appointment a few months later.
“It’s quite common for patients to experience some anxiety or nervousness around visiting the dentist, but prevention is always better than cure and the more regularly you are able to keep up routine appointments, the more likely you are to avoid issues such as tooth decay.”
Make oral care part of your everyday self-care
A strong oral care routine does not need to be complicated. Brushing twice a day, cleaning between your teeth, drinking plenty of water and paying attention to changes can all help protect your smile. Combined with regular dental examinations and professional advice, these seven steps can help you build a routine that supports your oral health for years to come.
If you’re ready to invest in your own smile or if you're new to mydentist and looking for a practice, find your local mydentist today. You can also explore our full range of treatments and services online.