Healthy Teeth At Home: Your Ultimate Guide

Healthy Teeth Start At Home

Taking care of your oral health goes beyond the occasional visit to the dentist; it’s an everyday commitment that impacts your overall well-being.

Highlighted as one of the top leading health indicators¹, oral health maintenance is not only essential for preventing gum disease and oral cancers, but it also is connected to overall health and well-being.

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Maintaining a consistent oral hygiene routine, making smart dietary choices, and staying proactive with advanced care at home can prevent many common dental problems and ensure healthy teeth and a clean smile for years to come.

Whether you’re brushing up on the basics or looking to elevate your at-home care routine, this article is designed to empower you with the knowledge and tools to keep your teeth and gums in top condition.

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Mastering the Basics: Daily Essentials for Healthy Teeth and a Healthy Smile

Maintaining healthy teeth and fresh breath starts with mastering the basics of daily oral care.

Brush Better, Smile Brighter

Brushing twice a day is the foundation of good oral hygiene and healthy teeth. This is because throughout the day, plaque—a sticky film of bacteria and food particles—accumulates on your teeth. Left unchecked, it can lead to cavities and gum disease.

How to Brush Effectively

Perfect Your Technique: Hold your toothbrush at a 45-degree angle to your gum line. Use gentle, circular motions and remember to clean all surfaces of your teeth, including the chewing surfaces and the inside.

Optimal Timing: Brush for at least two minutes, twice a day. Use a timer or spend 30 seconds on each quadrant of your mouth.

Apply The Right Amount of Pressure: Don't brush too hard. You want to strike the right balance with the amount of pressure you apply so that you are gentle, but not gliding over the teeth either.

Electric vs. Manual: Electric toothbrushes remove up to 70% more plaque than manual brushes, making them a preferred choice over a manual toothbrush. This is because electric toothbrushes can contribute up to 1,000 strokes per minute, while manual toothbrushes typically make 300 or fewer. While manual toothbrushes are more cost effective, are simple to use, and are less noisy, electric toothbrushes are more effective at getting to hard-to-reach areas, are better at removing thick bacteria along the gum line and often have a built-in two minute timer. That being said, a manual toothbrush can still be effective if you're brushing twice per day, for two minutes each brushing session, and with the right brushing technique.

Replace Regularly: Swap out your toothbrush or electric brush head every three months to maintain clean, healthy teeth. It’s also a good idea to replace it after illness to minimize the risk of reinfection from lingering germs on the bristles.

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Pro tip: A great time to replace your toothbrush or electric brush head is right after your routine dental cleaning! Since your dental hygienist has already removed a significant amount of bacteria – especially if they used advanced techniques like the diode laser – it’s the perfect time to start fresh.

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The Truth About Toothpaste

The toothpaste aisle can certainly be confusing with so many options to choose from, and not all toothpastes are created equal.

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What To Look For and What To Avoid

Choose Fluoride or Hydroxyapatite to Remineralize Teeth

Fluoride toothpastes help strengthen enamel, prevent cavities and maintain healthy teeth.

If you prefer a natural alternative, opt for hydroxyapatite toothpaste, which mimics your teeth’s structure and helps to remineralize your teeth. Hydroxyapatite is naturally found in the body and helps prevent cavities and decay.

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At Alpers Family and Cosmetic Dentistry in Scottsdale, AZ, we recommend brands like Boka and Fygg, which offer safe, effective options with hydroxyapatite to support healthy teeth at home. Fygg also contains prebiotics to support the good, healthy bacteria in your mouth and crowd out the bad, harmful bacteria.

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Skip the Abrasives

Whitening toothpastes can erode enamel over time, so it’s best to avoid them.

Not only does it contribute to tooth erosion, but additional research² has found that whitening toothpastes negatively affect the mineral content of teeth by increasing surface roughness and reducing microhardness.

It’s particularly important to avoid whitening toothpaste if you’ve had cosmetic dental treatments and/or restorative dental work.

"After you've had cosmetic or restorative dental treatment, like crowns or veneers, you should avoid using whitening toothpaste, since it dulls the shine of the porcelain veneers and crowns. Instead, use a plain toothpaste to protect your investment." - Dr. Kris Alpers

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A better approach is to whiten your natural teeth to the desired shade before doing any cosmetic work. That way your dentist can match that shade for the crowns and veneers to achieve a cohesive, bright white smile.

Also avoid products with charcoal or microplastics, which can harm both your teeth and the environment.

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Floss Like a Pro: The Key to Clean Between

We understand it's common to dislike flossing. In fact, a 2024 study³ found that only 1 in 3 US adults floss their teeth daily. Many people even prefer to do activities like wash the dishes or clean the toilet over flossing!

However, brushing alone has been shown⁴ to only clean only about 60% of your tooth surfaces. Adding flossing into your routine removes the plaque and food particles trapped between teeth, reducing the risk of cavities and gum disease and maintaining healthy teeth.

Here are some recommendations to make flossing more effective and easier to add to your routine.

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Our Top Flossing Recommendations

Traditional Floss: Choose floss with texture, such as Cocofloss, to grip and remove plaque effectively. Avoid overly smooth floss, which can slide over debris.

Floss Picks & Alternatives: Gum Soft Picks and water flossers are great options for those who dislike traditional flossing. Also ideal for cleaning large gaps or braces, these tools are effective plaque removers to achieve clean and healthy teeth, and they are great for hard-to-reach areas.

Proper Technique: Gently slide floss between the teeth, curving it around each tooth to clean beneath the gum line without snapping or forcing.

Frequency: While flossing is not the most popular part of an oral care routine, we strongly recommend flossing once a day to maintain healthy teeth and gums, achieve optimal oral health and prevent issues like gum disease and cavities.

"If you're able to splurge on a water flosser, such as a Waterpik, I would highly recommend it. A water flosser is great at flushing out all of the food and bacteria that can get trapped under the tissues." - Rylie, Registered Dental Hygienist, Alpers Family and Cosmetic Dentistry

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Rethinking Mouthwash: Friend or Foe?

You may hear a variety of recommendations out there when it comes to mouthwash, but it’s important to note that not all products are created equal.

Many mouthwashes contain alcohol, which gives them that burning sensation while swishing. It's true that alcohol kills bacteria, but the problem is, it also kills the good bacteria too. Alcohol also contributes to dry mouth, which can lead to complications like tooth decay and gum disease.

For these reasons, our dental hygienists generally do not recommend mouthwash to our patients.

However, mouthwash may be a good addition to your routine if you follow the tips below.

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Adding Mouthwash To Your Routine? Make Sure You Do These 3 Things

• Choose Alcohol-Free: Our dental hygienists gravitate to one particular brand, StellaLife, which is a homeopathic mouthwash. This type of mouthwash soothes the mouth, helps accelerate healing with canker sores and post oral surgery recovery, combats dry mouth, and targets harmful bacteria—without alcohol or preservatives.
• Add It On, But Don’t Replace: To achieve and maintain healthy teeth, only use mouthwash as an adjunct to brushing and flossing, not a replacement.
• Time It Right: Avoid rinsing immediately after brushing. The reason? The fluoride or hydroxyapatite in your toothpaste will remain on the teeth longer, so you will be maximizing their benefits.

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Don’t Skip Your Tongue! Incorporate A Tongue Scraper

When it comes to maintaining fresh breath and healthy teeth, the tongue often gets overlooked. Yet, the tongue can trap food particles, bacteria, and plaque in hard-to-clean areas. This buildup not only contributes to bad breath but can also affect your overall oral health.

That’s where a tongue scraper comes in. This simple tool effectively removes debris from the tongue’s surface, promoting a cleaner mouth and a fresher feel. Adding this quick step to your daily oral health routine at home can make a big difference in your oral hygiene!

To use a tongue scraper, gently place the device near the back of your tongue, and press it forward toward the opening of your mouth.

By incorporating these essentials into your routine – brushing correctly and effectively, using the right toothpaste, flossing well, reconsidering your use of mouthwash and incorporating a tongue scraper – you’ll set the stage for a lifetime of healthy teeth and a confident smile.

"The tongue is like a shag carpet. It's got little hair-like projections on it called papillae, which trap soft plaque and food. A shag carpet is difficult to clean, and the tongue is no different! A tongue scraper helps pull all of those particles off of the tongue, creating a healthier oral environment." - Katy, Registered Dental Hygienist, Alpers Family and Cosmetic Dentistry

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Are Mints Good or Bad For Your Teeth?

This one may surprise you. While most mints are generally not good for your teeth, since they usually contain sugar that can cause cavities and tooth decay, we recommend certain brands of mints that contain the ingredient xylitol - particularly the brand Spry - which helps support healthy teeth. Xylitol is all-natural and is helpful in killing off bad bacteria that cause cavities and gum disease. Bonus: xylitol also moisturizes your mouth over time, which can help with dry mouth⁵ as well.

So if you are prone to getting cavities or struggle with dry mouth, give these mints a try! Just make sure you are reading the ingredients label so you aren't choosing a brand that also contains sugar.

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The Ideal At-Home Oral Care Routine: What Comes First?

To maximize the benefits of your at home oral care routine, we recommend following this sequence:

1. Floss: Clean between teeth to remove debris and plaque. This prepares your mouth for a more effective brushing session.
2. Brush: Use fluoride or hydroxyapatite toothpaste for optimal enamel protection. Brushing after flossing ensures the effective ingredients in your toothpaste reach the areas that were just cleaned by flossing.
3. Rinse (Optional): If you decide to use mouthwash, rinse with it later in the day instead of right after brushing. This will allow the fluoride or hydroxyapatite from your brushing session to remain on the teeth longer and maximize its protective effects.

Pro tip: Our team believes the ideal oral care routine at home also includes incorporating a tongue scraper, as mentioned above, as well as an oral probiotic.

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Need more guidance about your oral hygiene routine? If you'd like to learn more about how to achieve healthy teeth, give us a call:

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Nutrition and Hydration: Your Smile’s Best Allies

Eat for Stronger, Healthy Teeth

A balanced diet is essential for not only your overall health and well-being, but for your oral health as well. If you are looking to make food choices that better your smile, incorporate these foods:

• Crunchy Fruits & Veggies: Hard foods like apples and carrots help scrape away plaque and stimulate gums.
• Dairy: Products like milk, cheese, and yogurt are beneficial for teeth because they are rich in calcium, phosphorus, and vitamin D, essential nutrients that contribute to strong and healthy teeth.
• Lean Meats: Lean poultry and fish are good sources of protein, which helps repair and maintain oral tissues. Protein is made up of amino acids, which are the building blocks of tissues in your mouth.

Limit Harmful Foods

We’ve all heard that sugar plays a role in the development of cavities, and it’s true! However, that doesn’t mean you need to avoid it altogether. To avoid causing harm to your oral health, follow these recommendations when it comes to food:

• Watch the Sugary Snacks: Enjoy sugary treats in moderation and rinse with water afterward.
• Acidic Drinks: Since carbonated water and lemon water can erode enamel, it’s best not to overdo it on these acidic drinks. If you do choose to consume them, do so within a short time frame and follow with plain water.

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Stay Hydrated: Plain Water is Best!

Water flushes out food particles and balances your mouth’s pH. Aim for plain water over acidic or sugary beverages to promote healthy teeth.

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DIY Remedies for Common Issues

While it may be tempting to try an at home oral care DIY treatment you see on TikTok, it’s best to use caution when it comes to your smile. Here we break down the good and the bad of at-home oral care remedies.

Home Hacks for Oral Health: What Hurts vs What Works

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DIY Teeth Remedies to Avoid

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Homemade Whitening

There are several at home oral care tutorials out there that show you how to make your own whitening toothpastes and solutions at home–some of which involve incorporating hydrogen peroxide and baking soda (sodium bicarbonate).

Even though these are the ingredients found in over-the-counter toothpastes and other products, when it comes to these ingredients, correct measurements are key. This is because too much hydrogen peroxide can damage teeth and even be poisonous, and the gritty texture in baking soda can over-exfoliate your teeth, removing enamel and shine.

On the flip side, the amounts of hydrogen peroxide and sodium bicarbonate that are found in commercially available products, such as Perio Protect, contain the right compositions of these ingredients, are much safer for your teeth and follow medical guidelines⁶.

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Charcoal Toothpaste

Similar to whitening toothpastes, it's best to pass on charcoal toothpaste due to how abrasive it is. It can lead to erosion of enamel, and one review⁷ found that it provides little protection against tooth decay. To top it off, its long-term effects are unknown.

Using Rubber Bands To Fix Gaps in Teeth

Referred to as “banding” or “gap bands,” a recent TikTok trend involves using office-style rubber bands to close gaps in your teeth.

While this may seem like an easy and cheap fix, the reality is this is a dangerous practice⁸ that can lead to tooth loss and permanent damage. Best case scenario, it’s a temporary solution that will lead to your teeth going right back to their original position after the band is removed.

You are far better off going to an orthodontist or choosing Invisalign to close the gap in your smile and maintain healthy teeth.

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Oil Pulling

The trend of oil pulling stems from an ancient practice that involves swishing oil around in your mouth, much like a mouthwash. It is believed to help whiten teeth and fight cavities, and those who claim it works point to a study⁹ that it generates antioxidants to damage the cell wall, removing plaque and bacteria.

Even though oil pulling is generally not harmful, it still is not a recommended practice, with very little scientific evidence that it is effective. Oil pulling was invented before tooth brushing became accepted, so in today’s era it is far more effective to stick with tooth brushing and flossing for healthy teeth.

Bottom line: If you opt for oil pulling as part of your at home oral care routine, don’t use it as a replacement for brushing and flossing.

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Do-It-Yourself At-Home Fillings

Another TikTok trend that has emerged is DIY fillings with a material from heated moulded plastic beads. There are also DIY at-home tooth filling kits that you can purchase online.

Attempting to fill a cavity yourself with either of these methods is not a good idea and can lead to an infection. And since these processes are not actually successful at removing the decay, the cavity underneath will only get larger, leading to more costly treatment later.

Although it might seem like a more expensive, and perhaps more daunting, solution to see the dentist for your dental fillings and cavity treatment, it will ultimately save you money in the long run, keep you safe and help you achieve healthy teeth.

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At-Home Teeth Remedies to Embrace

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Saltwater Rinse

Used to help with a sore throat, toothache, oral ulcer and more, swishing with warm saltwater as part of your at home oral care routine is a proven method to soothe inflammation, reduce pain and fight bacteria. It can also help heal mouth sores and infections and freshen breath by killing bacteria.

It’s important to follow a recipe and the recommended frequency so that you use the exact amount of salt (sodium) in order to avoid damaging your tooth enamel.

Recipe: Our recommended at-home saltwater rinse recipe involves stirring together 1 teaspoon of salt with 8 ounces of lukewarm water. To use, swish the mixture in your mouth for 15-30 seconds, then spit it out. Do not swallow.

Frequency: You may do this up to there times per day.

As always, do not use a saltwater rinse as a replacement for other at home teeth care best practices like brushing and flossing.

To sum it up, a saltwater rinse is an at home DIY method we support and even recommend to our patients for healthy teeth.

At-Home Perio Protect Trays

One at-home method that has proven¹⁰ to be effective at preventing gum disease, reducing bleeding and inflammation and fighting harmful bacteria is Perio Protect, otherwise known as tray therapy.

This treatment involves wearing custom trays that hold a hydrogen peroxide gel, which kills bacteria and whitens teeth, for 15 minutes per day.

Our dental hygienists recommend tray therapy to our patients as part of their at home oral care routine for healthy teeth and to prevent both gum disease and other systemic health issues.

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Oral Probiotics

While you may be familiar with the practice of taking probiotics to support gut health, you may not be as familiar with oral probiotics, which are designed to improve oral health and fight oral bacteria.

Oral probiotics have been proven to be effective in preventing cavities, fighting bad breath, easing symptoms of gingivitis, and strengthening the immune system.

The latest research¹¹ “has unveiled the significant role of probiotic strains in prevention of a vast gamut of oral health problems ranging from caries to halitosis and periodontal diseases.”

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Our dental hygienists often recommend brands like ProBiora to our patients to replenish healthy bacteria, supporting a balanced oral microbiome. The tablets can easily be added to your at home oral care routine by taking the tablet before bed. To use, you hold the tablet in your mouth until it melts slightly, then chew it up.

When it comes to at home oral care DIY treatments for healthy teeth, our biggest recommendation is to ask your dentist or dental hygienist about an approach before you try it.

Monitoring Your Oral Health: When to See a Dentist

Taking an active role in monitoring your oral health at home is a powerful way to maintain a healthy smile and catch potential issues early.

At-Home Teeth Self-Exams

Performing regular self-exams can help you spot changes, which might signal the need for professional attention. So what are you looking for? When you perform an oral self-exam, check for signs of redness, gum inflammation, unusual lumps, spots, sores or discoloration. If you notice any of these red flags, or anything else that is concerning to you, contact your dentist.

Routine Dental Check-Ups

The National Institutes of Health research¹² shows that routine dental visits are associated with “fewer treatments for oral and craniofacial disease and conditions and lower costs for dental care.”

So even though that trip to the dentist incurs an expense, you will ultimately save money in the long run and maintain healthy teeth by taking a preventive approach to your smile.

Regular professional cleanings and exams ensure that your at-home care is supported by expert guidance, helping you maintain optimal oral health and address concerns before they become serious.

At Alpers Dentistry, our dental hygienists leverage these opportunities at your routine dental hygiene appointments to check in on your at-home oral care routine, answer any questions you have, and provide expert advice for achieving healthy teeth and oral wellness.

"I’ve been going to Alpers Family and Cosmetic Dentistry for 2 years now and it’s been a great experience. The appointments are efficient, painless, and they make great recommendations. Katy is always attentive, and she has taught me a ton about self care for in between appointments." - Jake S., patient

“Rylie is a fabulous hygienist. Very knowledgeable and always has great recommendations for self-care. I look forward to going in to get my teeth cleaned.” - Kathleen O., patient

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Most people benefit from dental visits every six months. During these visits, your hygienist may recommend treatments like saliva testing or deep cleaning based on your needs, and they can also provide valuable insight into which at-home methods and products are right for you.

Your visit to the dentist is also a great time to ask questions, as well as bring in any appliances, such as night guards, in order to evaluate their fit and function.

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Nervous About Going To The Dentist? You’re Not Alone

For many people, it’s something they would rather avoid. But it’s important to know that going to the dentist doesn’t have to fill you with dread! With over 350 5-star reviews, our office at Alpers Family and Cosmetic Dentistry in Scottsdale, AZ, takes pride in providing a comfortable and pleasant patient experience.

We would love to welcome you to our office and take care of your smile.

These at-home checks, combined with routine visits to your dentist, create a strong foundation for preventing and managing dental problems.

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Conclusion: Your Path to a Healthier Smile

By following this ultimate guide, you’ll have the tools and knowledge to maintain excellent oral hygiene at home. Stay consistent, prioritize your health, and partner with your dental team to ensure a bright, healthy smile for years to come.

For personalized advice or to schedule your next appointment, contact our office today!

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Product Links:

Note: While we do not receive any direct compensation or reimbursement from the brands we recommend, we may earn a small percentage through the Amazon Affiliates program if you choose to purchase through our links—rest assured, we only promote products we truly believe in and trust for your oral health.

Boka™ Fluoride Free Toothpaste with Nano Hydroxyapatite

Fygg Fluoride Free Toothpaste with Nano Hydroxyapatite

Cocofloss Woven Dental Floss

GUM® Soft-Picks Original

Waterpik™ Dental Water Flosser

StellaLife® VEGA® Oral Care Peppermint Rinse

Spry® Natural Xylitol Mints

ProBiora® Oral-Care Chewable Probiotic Tablets

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Sources:

1. Centers for Disease Control and Prevention. (n.d.). HP2020 indicators. National Center for Health Statistics. Retrieved January 6, 2025, from https://www.cdc.gov/nchs/healthy_people/hp2020/hp2020_indicators.htm
2. Jamwal, N., Rao, A., Shenoy, R., et al. (2022). Effect of whitening toothpaste on surface roughness and microhardness of human teeth: A systematic review and meta-analysis [version 3; peer review: 2 approved, 1 approved with reservations]. F1000Research, 11:22. https://doi.org/10.12688/f1000research.76180.3
3. Liang, L., & Aris, I. M. (2024). Minimal changes in daily flossing behavior among US adults from 2009 through 2020. Journal of the American Dental Association, 155(7), 587-596.e2. https://doi.org/10.1016/j.adaj.2024.04.001
4. Ng, E., & Lim, L. P. (2019). An overview of different interdental cleaning aids and their effectiveness. Dentistry Journal, 7(2), Article 56. https://doi.org/10.3390/dj7020056
5. Mayo Clinic. (n.d.). Dry mouth. Retrieved January 6, 2025, from https://www.mayoclinic.org/diseases-conditions/dry-mouth/symptoms-causes/syc-20356048
6. Agency for Toxic Substances and Disease Registry. (n.d.). Hydrogen sulfide: Medical management guidelines. Centers for Disease Control and Prevention. Retrieved January 6, 2025, from https://wwwn.cdc.gov/TSP/MMG/MMGDetails.aspx?mmgid=304&toxid=55
7. Greenwall, L., Greenwall-Cohen, J., & Wilson, N. (2019). Charcoal-containing dentifrices. British Dental Journal, 226, 697–700. https://doi.org/10.1038/s41415-019-0232-8
8. Healthline. (n.d.). Gap bands: Risks and alternatives for closing gaps in teeth. Retrieved January 6, 2025, from https://www.healthline.com/health/gap-bands
9. Shanbhag, V. K. (2017). Oil pulling for maintaining oral hygiene - A review. Journal of Traditional and Complementary Medicine, 7(1), 106-109. https://doi.org/10.1016/j.jtcme.2016.05.004
10. Putt, M. S., Mallatt, M. E., Messmann, L. L., & Proskin, H. M. (2014). A 6-month clinical investigation of custom tray application of peroxide gel with or without doxycycline as adjuncts to scaling and root planing for treatment of periodontitis. American Journal of Dentistry, 27(5), 273-284. Retrieved from https://pubmed.ncbi.nlm.nih.gov/25842461/
11. Chugh, P., Dutt, R., Sharma, A., Bhagat,N., & Dhar, M. S. (2020). A critical appraisal of the effects of probiotics on oral health. Journal of Functional Foods, 70, 103985. https://doi.org/10.1016/j.jff.2020.103985
12. National Institutes of Health. (2021). Oral health in America: Advances and challenges [Internet]. Bethesda, MD: National Institute of Dental and Craniofacial Research. Retrieved from https://www.nidcr.nih.gov/sites/default/files/2021-12/Oral-Health-in-America-Advances-and-Challenges.pdf