How to Take Care of Your Teeth and Maintain Oral Hygiene as an Adult?

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When I was young, I never really thought about taking care of anything, let alone my teeth. I ate anything I wanted, and the only oral hygiene routine I followed was brushing twice a day which I wanted to drop to one.

However, these things really change when you become an adult. Since now, I don’t care how lengthy my Oral Care Routine is. I just want my teeth and gum to be healthy, and I don’t want my breath to stink.

The problem is brushing teeth twice a day & flossing is not enough in the long run. Depending on your age, occupation, diet, etc you may need a special oral care routine.

Here’s what you can do to take care of your teeth and maintain oral hygiene:

People brushing their teeth

1. Brush Twice a Day

According to Dentists, you should brush your teeth for at least 2 minutes twice a day with a soft simple flat headed toothbrush using fluoride toothpaste.

Here are a few more points you should keep in mind while brushing your teeth:

  • Don’t use too much force while brushing your teeth.
  • Hold your brush at a 45-degree angle against your gumline.
  • Always brush gently in short (about one tooth-wide) strokes.
  • Focus on the gum line as plaque always migrates toward the gums.
  • Brush the outside area, inside areas, and the chewing surface of your teeth.
  • Brush for at least 2 minutes. You can use a timer or play a song to keep track of time. There are even electronic toothbrushes with timers. They can help you keep track of time and remove plaque better.

2. Floss

To remove the plaque and particles of food stuck between teeth and near the gum line, you need to floss at least once a day. Flossing daily will prevents bad breath, tooth decay, and gum disease.

Here are a few things you need to keep in mind while flossing:

  • Floss between all your teeth.
  • Using back and forth motion, carefully insert the floss between two teeth and then gently bring the floss to the gumline. Curve the floss around the edge of your tooth in the shape of the letter “C” and slide it up and down the side of each tooth.
  • Best time to floss; At night before you go to bed.
  • Use a flosser, if using a long piece of floss is difficult for you.
Woman showing her tongue

3. Clean Your Tongue

This may seem a little too much but cleaning your tongue daily while brushing your teeth (only in the morning) is necessary. It’s as important as brushing and flossing your teeth.

Bacteria not only build up in-between your teeth, it can also build up on your tongue. The bacteria on your tongue is the primary cause of bad breath. Cleaning your tongue daily will lower your chances of developing cavities and bad breath significantly.

To remove bacteria that builds up on your tongue, scrap your tongue with floss or scrub it with a toothbrush. It won’t take more than a minute, and you just have to do it once a day in the morning.

4. Rinse Your Mouth

The last thing you need to do is rinse your mouth with mouthwash (You can pick any flavor or brand you like). All you need to do is, pour out a capful of mouthwash and swoosh it around in your mouth for 30-60 seconds. Then spit it out. That’s it.

Woman smoking

5. Quit Smoking

If you smoke regularly, you will ruin your teeth. It’s just how it is. There is no substitute for this tip. Cinemas have glorified smoking. So, everyone tries it when they are young, and then they develop nicotine dependence (Nicotine is as addictive as heroin or cocaine).

However, old age is when you pay the price for what you should not have done.

If you are a smoker and still want to take care of your teeth, quit smoking. Moreover, don’t try to quit it on your own. Seek professional help. Quitting it on your own will waste a lot of your time and energy.

6. Use a Teeth-Cleaning Twig

A teeth-cleaning twig is an oral hygiene tool made from a tree. They are chewed until one end is frayed and can be used to brush against the teeth.

Teeth-cleaning twigs are obtained from a variety of tree species, and depending upon the chemical composition of the plant parts, they can have various benefits.

For example, Neem twigs have antibacterial and antimicrobial properties and can help maintain the alkaline levels in your saliva.

To use a Teeth-Cleaning Twig, here’s what you need to do:

  • Put one stick in your mouth and nibble off the bark with your teeth.
  • You need to chew until the twig shreds into bristles.
  • Now, you can use this twig to rub your teeth, as you do with a conventional brush.

7. ProDentim

There are certain bacteria present in the mouth of people who have good teeth. However, many dental products (such as toothpaste and mouthwash) contain toxic ingredients that destroy the good microbiome in the mouth. 

ProDentim is a blend of 3.5 billion probiotics and nutrients, specially designed to repopulate your mouth with good bacteria. It contains 3 unique ingredients that are clinically proven to support healthy teeth and gums (Lactobacillus Paracasei, Lactobacillus Reuteri, and B.lactis BL-04).

This probiotic candy also targets your respiratory system and supports your body to stay free from allergies, promoting restful sleep and good digestion.

All you need to do is slowly chew a tablet every morning to support healthy gums and teeth. Visit Prodentim for more information.


8. Visit Your Dentist Regularly

To ensure you are free from oral problems, it’s important you visit your dentist for dental check-ups periodically. Your dentist will identify & treat cavities, gum diseases, and keep your teeth safe.

I don’t like visiting my dentist. I just don’t enjoy meeting him. I thought I didn’t specifically like him, so I changed my dentist. The problem is I hate the new one even more. She lives near my house, and I occasionally meet her. I don’t like her too.

I think I don’t like this profession. But I have no choice. I still have to visit her once every 6 months to ensure everything is OK.

So, if you don’t like your dentist or don’t have the time to visit your dentist, still visit them periodically. Create the time. They will help keep your smile safe.


You have to take care of your teeth. If you don’t, you have to live with tooth decay, gum disease, and even deal with tooth loss. And that’s not fun. According to several surveys (US), nearly all adults (96%) aged 65 years or older have had a cavity, 88% of adults aged 65+ years have gum disease, and 1 in 5 adults aged 65+ or older have lost all their teeth.

However, you can prevent all these problems just by taking care of your oral health and hygiene by following the tips mentioned above.

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Hi, I am Rudra, a computer engineer, and a certified procrastinator. I started FitnessGained in 2018 to help me stay fit despite all my desk time. Now I run this blog as a hobby. Here at FitnessGained, I will share what I do to stay fit & more. Our motto is "Reaching True Potential with Effort."

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