Overview

In our pursuit of a flawless smile, our attention may gravitate towards whitening and straightening treatments that promise perfect teeth. However, the importance of the humble toothbrush and floss often goes overlooked.

In fact, healthy gums lay the foundation for a radiant smile. In this article, we will explore the fundamental oral care essentials and uncover the power of brushing and flossing techniques, not only to maintain healthy teeth but also to guard oral health – the gums.

Understanding gum health

The gums are essential to oral health as they form a seal around the teeth, keeping them in place, and maintaining their stability within the jawbone. The gums also act as a barrier, preventing bacteria and other foreign particles from entering the bloodstream.

Therefore, it is important to maintain proper oral hygiene practices, such as brushing and flossing, to keep the gums healthy and allow them to perform their functions effectively. For example, brushing and flossing remove the layer of bacteria over teeth, known as plaque, which helps to keep the gums in good condition.¹

Gum issues, such as gingivitis and periodontitis, can result from several factors, including genetics, lifestyle, medical conditions, and poor oral hygiene. These problems often arise due to plaque build-up, which irritates and inflames the gums, leading to gingivitis.

The gingivitis can be reversed with proper oral hygiene techniques and does not cause permanent damage to the gums. However, if left untreated, gingivitis can progress to periodontitis, which involves damage to the supporting structures of the teeth, leading to irreversible harm and potential tooth loss.²

Emerging research suggests that there might be a link between gum diseases and health conditions which affect other parts of the body, such as cardiovascular disease and diabetes.³ Therefore, promoting gum health through oral hygiene is essential, not only for oral health but also for overall health. 

Let’s discuss how to effectively brush and floss your teeth to keep your gums healthy.

Brushing techniques

Brushing is an essential part of a healthy oral hygiene routine. The mechanical action of brushing, combined with the chemical action of the toothpaste, effectively removes plaque and helps prevent gum disease. 

It is important to brush your teeth twice a day to keep your gums healthy. According to NHS guidelines, you should brush your teeth for 2 minutes before bed and again for 2 minutes at another time, such as first thing in the morning when you wake up.

Whilst the priority of brushing is to do it twice daily for 2 minutes each time, you can choose a specific toothbrush and toothpaste to further enhance your oral health. While traditional manual toothbrushes are effective, you might find an electrical toothbrush easier to use and potentially more effective at thoroughly removing plaque.⁴

There are many different toothpaste options available, which offer different benefits, but the most important factor is that your toothpaste contains fluoride at the right concentration. Check the back of the container to ensure it contains at least 1,350 parts per million (ppm) of fluoride and no more than 1,500 ppm for children.⁵ 

Use a pea-sized amount of toothpaste and brush your teeth using small, circular movements. Make sure to thoroughly brush the inside, outside, and chewing surfaces of your teeth. Apply firm but gentle pressure, because too much pressure can damage and irritate your gums. Furthermore, gently brush your tongue to remove bacteria, maintain a healthy mouth, and improve gum health.⁶ Once you have brushed all teeth surfaces for 2 minutes, spit out the excess toothpaste, but do not rinse your mouth with water, as the residual toothpaste will continue to protect your teeth. 

According to the Centre for Disease Control and Prevention, you should change your toothbrush every 3-4 months, or as soon as the bristles start to fray and look worn, as a worn brush will not clean your teeth effectively. This also applies to electric toothbrushes, where the disposable heads should be replaced regularly as well.

Try to avoid brushing your teeth immediately after eating, as this can increase the plaque-promoting effects of ingredients such as sugar. The American Dental Association recommends that you wait 60 minutes after eating before brushing your teeth. To reduce the impact of acidic foods on your oral health, drink water after a meal or chew sugar-free gum.

Summary of brushing techniques

• Brush twice daily, including right before bed
• Brush for 2 minutes 
• Choose either a manual or electric toothbrush – whichever you find easiest to use
• Use toothpaste with a fluoride content of at least 1,350 ppm
• Use a pea-sized amount of toothpaste
• Use small, circular motions to brush your teeth
• Apply firm but gentle pressure
• Ensure that all surfaces of the teeth are brushed
• Remember to clean your tongue
• Do not rinse your mouth after brushing
• Wait at least 1 hour after eating before brushing your teeth

Flossing techniques

Flossing is an essential part of oral hygiene, in addition to regular brushing. It is not only useful for removing food and debris that may be lodged between teeth, but it also helps reduce plaque build-up and remove bacteria from the gum line, which brushing alone might miss. This prevents the development of gum disease.

While some people see flossing as a supplementary step rather than a necessary one, it is crucial for maintaining gum health. You can use traditional floss or opt for interdental cleaning devices, such as dental picks, which may be easier to use and encourage you to floss regularly.⁷

Before brushing your teeth, take a 30 to 45-cm piece of floss or dental tape and grasp 3 to 4 cm taut between your hands, or use a dental pick. Slide the floss or pick between the teeth, reaching as far as possible into the space between the tooth and the gum. The NHS recommends flossing by using 8 to 10 strokes up and down, repeating this process for each tooth. 

Interdental brushes can be used instead of floss or dental picks and may be preferable if you have gaps between your teeth. Another alternative to traditional floss is water flossers, which use a stream of pressurised water to clean between the teeth and gums. Water flossers may be a better option for individuals with dexterity issues who find traditional flossing difficult.⁸

Flossing should be carried out daily, therefore pick a specific time of the day to make it part of your routine and ensure you don’t forget. If you are new to flossing, you might experience gum bleeding, however, it is important to continue flossing. As your gum health improves, the bleeding should stop.

Summary of flossing techniques

• Floss daily
• Floss before you brush your teeth
• Choose traditional floss, dental picks, interdental brushes, or water flossers depending on your preference
• If you are using traditional floss, hold it taut between your hands
• Use 8 to 10 strokes when flossing between each tooth
• Make flossing a part of your oral hygiene routine
• Don’t stop flossing if your gums bleed

Additional tips for gum health

It is important to schedule regular dental check-ups to detect issues early so they can be treated before they progress to a point where repair may not be possible. Furthermore, adopting a healthy lifestyle can help maintain gum health. Eating a balanced diet, avoiding smoking, limiting alcohol consumption, and reducing sugar intake are all important for keeping your teeth and gums in the best condition. When you consume sugary foods, try to limit them to mealtimes rather than snacking, as this can help reduce the plaque build-up caused by sugar.⁹

FAQs

How often should I brush and floss?

Brush your teeth twice daily (before bed and at another time) and floss once daily.

What is the proper technique for brushing?

Using a pea-sized amount of fluoride toothpaste, brush in gentle, circular motions, aiming to clean all surfaces of your teeth including the inside, outside and chewing surfaces. Don't forget to brush your tongue as well.

How long should I brush my teeth?

Brush your teeth for 2 minutes each time to ensure thorough cleaning.

What is the proper way to floss?

Use a 30 to 45-cm piece of floss and grasp most of it around one of your middle fingers. Hold the floss tightly between your thumbs and forefingers, and gently insert it between your teeth using a back-and-forth motion, for 8 to 10 strokes, carefully curving the floss beneath the gum line. Repeat this process between each tooth. Take a clean section of your piece of floss each time.

How do I prevent bleeding gums when flossing?

Bleeding gums could be a sign that your gums are inflamed. As you continue to floss and make it a regular habit, your gums will become healthier and bleeding should decrease.

What alternatives are there to traditional dental floss?

Alternatives to floss can be beneficial for individuals with specific dental needs, such as those with braces or gaps between teeth, or for those with dexterity issues. Consult your dentist to determine if tools such as interdental brushes or water flossers may be right for you. 

How often should I replace my toothbrush?

It's recommended to replace your toothbrush every 3-4 months, or sooner if the bristles become frayed or worn since a worn toothbrush is less effective at cleaning your teeth.

Summary

Prioritising gum health is essential for maintaining overall oral health and can significantly impact your general well-being. Incorporating proper brushing and flossing into your daily routine is a crucial step in achieving healthy gums. By dedicating just 2 minutes, twice a day to brushing with the correct techniques and committing to daily flossing, you can reduce the risk of plaque build-up and protect your gums from gum diseases such as periodontitis.

While treatments like teeth straightening and whitening offer great cosmetic benefits, neglecting the fundamentals of gum health can lead to serious issues, including tooth loss. Therefore, without a strong foundation of healthy gums, these cosmetic treatments may not provide the results you desire. Investing in your gum through regular brushing and flossing is the cornerstone of a radiant smile.