Good oral hygiene is about much more than having white teeth—it is the most effective way to prevent tooth decay, gum disease, and costly dental treatment. By following a few evidence-based habits every day, you can keep your smile healthy for years to come.

Brush Twice a Day – and Brush Well

We recommend that everyone brush twice daily: first thing in the morning and last thing at night. But not all brushing is equal. The quality of your brushing is just as important as the quantity. Brushing well means cleaning all three sides of your teeth: the outside (facing your cheek), the inside (facing your tongue), and the biting surface. It’s easy to see why they say good brushing takes around 2 full minutes!

Our favourite method for brushing is the Modified Stillman technique. Position the toothbrush bristles at approximately a 45-degree angle to your teeth, with the bristles starting slightly on the gum just beside your tooth surface. Apply gentle pressure sweep the bristles toward the chewing surface of your teeth. We recommend doing 5 sweeps for every area the toothbrush is covering before moving on. Brush top teeth, then bottom, working your way around the outside, inside, and biting surfaces in order.  This technique helps remove plaque while also cleaning along the gum margin helping prevent cavities and gum disease. It’s pretty slow going at first, but after a few weeks it will seem like second nature!

Avoid brushing immediately after consuming acidic foods or drinks, such as citrus fruits or soft drinks. Waiting around 30 minutes allows saliva to neutralize acids and helps protect the enamel.

Spit, Don’t Rinse

After brushing, spit out the toothpaste but avoid rinsing with water. This “spit-don’t-rinse” approach leaves a concentrated layer of fluoride on your teeth, giving it more time to strengthen enamel and reduce the risk of cavities.

Many people undo some of the benefits of brushing by rinsing straight away. Instead, simply spit out the foam and allow the remaining toothpaste to continue working.

Choose a Fluoridated Toothpaste

Fluoride is one of the most effective tools available for preventing tooth decay. Adults should use a toothpaste containing an appropriate level of fluoride and brush twice daily as part of their routine. Most over the counter toothpastes contain just the right amount. Avoid fluoride-free toothpastes as research has shown that the risk of cavities developing is much higher when they are used.

Consistent exposure to fluoride helps remineralize weakened enamel and makes teeth more resistant to acid attacks from bacteria and dietary sugars. Combined with good brushing technique, fluoridated toothpaste offers excellent protection against cavities.

Don’t Forget to Floss

Your teeth have 5 surfaces, but your toothbrush can only reach 3 of them. Not flossing means you leave 40% of your teeth uncleaned! That’s why flossing or using another suitable interdental cleaning aid once a day is essential.

When flossing, gently guide the floss between the teeth without snapping it into the gums. Curve it into a “C” shape around one tooth and slide it beneath the gumline using up-and-down motions before repeating on the adjacent tooth. Using a clean section of floss as you move around the mouth helps remove plaque efficiently.

Use Mouthwash at the Right Time

Fluoride mouthwashes can be a helpful addition to your oral hygiene routine, but they should not replace brushing with fluoridated toothpaste. In fact, most mouthwashes contain less fluoride than toothpaste.

For that reason, it’s generally best not to use mouthwash immediately after brushing, as doing so can wash away the highly concentrated fluoride left behind by the toothpaste. Instead, brush using the spit-don’t-rinse method, and if you use a fluoride mouthwash, consider using it in the middle of the day—such as after lunch—to provide an additional fluoride boost without reducing the benefits of brushing.

Small Habits, BIG Results

A healthy smile comes from consistent daily care: brush twice a day using an effective technique, use fluoridated toothpaste, spit rather than rinse, clean between your teeth every day, and use mouthwash strategically. Combined with regular dental check-ups and professional cleanings, these habits provide the best foundation for lifelong oral health.