A bright and healthy smile can increase a person's self-confidence. In addition, a clean mouth can keep various infections and diseases away. Among the most important steps in your oral hygiene routine are brushing and flossing, as well as natural treatments to make your smile more beautiful. This article discusses several ways to whiten teeth naturally.
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Method 1 of 4: Applying Routine Oral Care
Step 1. Choose the right toothpaste
Toothpaste is key in oral health care because it can help remove food debris and plaque from teeth and gums. Toothpaste comes in various forms, namely gel, paste, or powder. Although the basic ingredients are similar, there are different types of toothpaste that are made according to the needs of each individual.
- Fluoride is a mineral that occurs naturally in water. Toothpaste with fluoride helps prevent tooth decay by strengthening enamel and fighting bacteria that cause cavities. Toothpaste containing fluoride is also recommended for toddlers and children. Children under three years old are advised to brush their teeth with toothpaste the size of a grain of rice. Children ages three to six should brush their teeth with a pea-sized amount of fluoride toothpaste.
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Whitening toothpastes usually contain mild abrasives in the form of chemical compounds such as magnesium carbonate, hydrated aluminum oxide and calcium carbonate. These ingredients help remove stains on the surface of the teeth that cause the yellow color. Whitening toothpastes usually also contain a small percentage of hydrogen peroxide, which is a whitening agent to help remove stains.
Whitening toothpastes containing hydrogen peroxide can cause sensitivity, but you can alternate between whitening and sensitive toothpastes each day
- Toothpastes that reduce sensitivity are the best choice for people with sensitive teeth and gums. This type of toothpaste contains compounds such as potassium nitrate and potassium citrate with a calming effect to reduce sensitivity.
- People who are sensitive to fluoride can use natural-based toothpastes such as xylitol, green tea extract, papaya extract, citric acid, zinc citrate, and baking soda which are also effective in whitening and cleaning teeth thoroughly.
Step 2. Choose the right toothbrush
Both manual and electric toothbrushes can effectively clean teeth. People who have difficulty using a manual toothbrush find an electric toothbrush easier to use. Your dentist can help determine the type of toothbrush that best suits your needs.
A soft-bristled toothbrush is the best choice for sensitive teeth and gums
Step 3. Keep your toothbrush clean
Make sure you change your toothbrush every three to four months Do not store your toothbrush in a closed place because over time bacteria accumulates between the bristles, causing plaque, enamel wear, and oral infections.
- Do not share toothbrushes with other people. Using the same toothbrush with other people can spread germs and disease-causing bacteria into your mouth.
- Wash your toothbrush before and after use to prevent bacteria from accumulating on the bristles.
Step 4. Brush your teeth twice a day
Brushing your teeth is an important part of your dental hygiene routine. To have healthy teeth and mouth, experts recommend brushing twice a day for two minutes with a soft-bristled toothbrush. Here is the correct brushing technique:
- Position the toothbrush at a 45-degree angle from the gums.
- Move the brush back and forth gently, tooth-width shorts. Brush the outer and inner surfaces of the teeth, as well as the surface of the gums.
- Clean the inner surface of the front teeth. Tilt the brush vertically and move the brush up and down.
- Brush your tongue to remove bacteria and keep your breath fresh.
Step 5. Choose the right dental floss
Apart from brushing your teeth, flossing is one of the most important steps in your dental routine. Commercial dental floss is made of synthetic nylon or plastic wire floss. To make this routine more enjoyable, floss is usually fortified with flavorings such as peppermint or lemon, artificial sweeteners and sugar alcohols, such as xylitol and mannitol. However, you should keep in mind that there is no difference in the effectiveness of waxed and uncoated dental floss.
- Organic silk floss is still available online and in certain pharmacies for people who avoid artificial sweeteners, plastic or fluoride floss, but they are more expensive than regular dental floss. Dental floss and its packaging are regulated by the Food and Drug Supervisory Agency (BPOM).
- Never use floss or other fibers to clean between teeth as they can damage teeth and gum tissue. Only dental floss approved by the Ministry of Health has been tested for safety and effectiveness.
Step 6. Use dental floss regularly
Using dental floss once a day can help remove plaque between teeth that cannot be reached by a toothbrush because plaque that is not removed immediately will harden into tartar and cause gum disease. Keep in mind that flossing for the first time will be uncomfortable, but not painful either. If you use it too hard, the tissue between the teeth will be damaged. By diligently brushing and flossing every day, the discomfort will go away in a week or two. If the pain persists, talk to your dentist. The steps for using dental floss correctly are:
- Cut about 50 cm of dental floss and twist it around your middle finger until there is a little bit left. Twist the remaining thread on the middle finger of the other hand. This second finger will twist the thread that has been used dirty.
- Hold the thread tightly between your thumb and forefinger.
- Guide the floss between your teeth in a gentle rubbing motion. Never staple the floss to the gums.
- When the floss reaches the gums, bend it into a C shape towards one tooth. Gently rub in the space between the teeth and gums.
- Hold the dental floss firmly against the teeth. Gently brush the sides of the teeth by moving the floss away from the gums in an up and down motion. Repeat this method on all teeth. Don't forget the back of the last tooth. When you're done, throw away the used yarn. Used floss is not as effective and can spread bacteria into the mouth.
- Children should start flossing once they have two or more teeth. However, since children under the age of 10 or 11 cannot use dental floss properly, they must be supervised by an adult.
Step 7. Use mouthwash
Just like toothpaste, there are different types of mouthwash that help maintain oral health. Over-the-counter mouthwashes can help freshen breath, strengthen enamel, reduce plaque before brushing or kill bacteria that cause gingivitis.
- For daily oral care, gargle with 30 ml of mouthwash after brushing and eating for two to three minutes, then spit it out. Ask your dentist or health professional for a recommendation for a mouthwash that fits your needs. In some cases, your dentist may prescribe a stronger fluoride or antibacterial mouthwash.
- A cup of lukewarm distilled water is an effective home mouthwash that kills bacteria and removes food debris for people with sensitive teeth and gums.
- If you must avoid alcohol, read ingredient labels carefully as many over-the-counter mouthwashes contain a high alcohol content as a main ingredient.
- When buying mouthwash from the store, check the ingredient list to avoid sodium lauryl sulfate (SLS). SLS is an artificial detergent that can cause sensitivity and pus in the mouth. It is better to choose a mouthwash with a natural emulsifier such as vegetable oil, sodium bicarbonate (baking soda), or sodium chloride (salt). Plant extracts such as peppermint, sage, cinnamon, and lemon also help freshen breath.
Step 8. Try using a water pick
The water pick is a pressure wash for the mouth, helping to remove food debris from the surface and between the teeth and gums. This tool is good and healthy to clean the mouth after eating.
Step 9. Ask your dentist for information about other cleaning tools
Dentists and health professionals can suggest other cleansers to complement your daily care, such as:
- Interdental cleaners work better than floss for people who have wider spaces between teeth. This tool looks like a small brush or a wide, three-sided toothpick. This cleanser also works well for people who wear braces or whose teeth are incomplete, as well as people who have had gum surgery. You can find these tools in supermarkets and pharmacies.
- An oral irrigator is an electric device that pumps water in a steady stream or vibrates to spray out food debris and debris in the pockets between teeth or behind braces. This device is also used to get medication into hard-to-reach areas. For example, a prescription mouthwash can be sprayed into the gum pocket with an oral irrigator.
- An interdental stick is a flexible rubber wand that is used to clean between the teeth and the area below the gum line. Plaque and food debris can be removed by running the stick along the gum line.
Step 10. Wash your mouth with water
Washing your mouth with water after eating or drinking caffeinated drinks will help remove food residue or residue from your teeth to help prevent stains and tooth decay. This method is especially useful if you are not at home and do not have the opportunity to brush or floss after eating. Drinking water throughout the day and washing your mouth with clean water after eating are the most underestimated methods of maintaining oral health.
Avoid brushing your teeth right after eating acidic foods which can weaken the enamel. It's a good idea to rinse your mouth with water after eating sour food
Step 11. Avoid smoking
Smoking and chewing tobacco are very harmful to oral health because they can cause stained teeth, gum disease, oral cancer, slow recovery after tooth extraction or surgery, reduced sense of taste, smell, and bad breath. Quitting smoking is the only way to reduce the risk of tobacco-related health problems.
Talk to your doctor to come up with a treatment plan that can help you quit smoking
Method 2 of 4: Using Herbal and Home Remedies
Step 1. Dip the toothbrush in the sea salt water mixture
Instead of toothpaste, dip your toothbrush in the sea salt water mixture for 3-5 minutes. A brine mixture is made by dissolving teaspoon of salt in 30 ml of water, brushing your teeth with the solution. Salt temporarily improves the pH balance of the mouth, turning it into an alkaline environment where germs and bacteria cannot survive.
Gargling with salt water after eating can also help keep the mouth and throat clean and soothe and heal sore mouths
Step 2. Try oil pulling
Oil pulling is an Aryuvedic method of medicine in which the practice is to gargle with oil to remove harmful germs and bacteria from the mouth. Vegetable oil contains lipids that absorb toxins and draw them from saliva, and prevent cavities-causing bacteria from sticking to the tooth surface.
- Gargle with a tablespoon of oil for one minute. If you can, try to gargle longer, about 15 to 20 minutes. To ensure the oil absorbs and detoxifies as much bacteria as possible, gargle on an empty stomach.
- Spit out the oil and wash your mouth thoroughly, preferably with lukewarm water.
- Purchase cold pressurized organic oil. Oils that can be used for gargling include sesame oil and olive oil. Coconut oil is the most popular choice because of its taste as well as its high content of antioxidants and vitamins, such as vitamin E.
Step 3. Use strawberry paste
The malic acid in strawberries is a natural emulsifier that helps remove stains and plaque on the tooth surface. To make a whitening toothpaste, mash two to three strawberry seeds in a bowl and add teaspoon of baking soda. Clean your teeth with strawberry paste several times per week.
Since the malic acid and citric acid in strawberries can erode enamel, use this method in conjunction with fluoride toothpaste
Step 4. Make a baking soda paste
Baking soda helps whiten teeth and improve oral health. Make a paste by mixing one teaspoon of baking soda with two teaspoons of water. Brush your teeth with this paste several times per week.
Baking soda can also be used as a mouthwash after a meal by dissolving a teaspoon of baking soda in a cup of water and then using it to gargle for two to three minutes
Step 5. Try apple cider vinegar to remove stains on the surface of your teeth
Apple cider vinegar is a multi-purpose ingredient that naturally whitens teeth. Although the results are not instant, apple cider vinegar used together with baking soda can help remove stains on the surface of the teeth and whiten teeth.
- To make a whitening toothpaste, mix two teaspoons of apple cider vinegar with teaspoon of baking soda, can be used several times per week.
- Apple cider vinegar can also be used as a mouthwash along with your daily oral care.
Step 6. Fight plaque with coconut oil and menthol leaves
Coconut oil is a natural emulsifier that helps clean teeth, reduce stains and fight plaque and bacteria that cause cavities. Mix a few crushed menthol leaves (about 1-2 grams) with two to three tablespoons of coconut oil to use as a whitening paste or mouthwash. Menthol leaves help freshen breath throughout the day.
Coconut oil can be used daily because it is gentle and non-abrasive. In addition, coconut oil is also safe for people with sensitive teeth and gums
Step 7. Try hydrogen peroxide
Many commercial mouthwashes and toothpastes contain a concentration of 1.5% hydrogen peroxide which is a whitening agent with a chemical composition very close to that of water. These compounds can help whiten teeth. Hydrogen peroxide also helps kill bacteria, remove food debris, and is very useful for preventing gingivitis.
Because there are some side effects that can arise due to prolonged use, ask your doctor for the correct instructions for use according to your needs
Step 8. Chew gum
Studies show that chewing sugar-free gum for 20 minutes a day after a meal can help prevent tooth decay. Chewing gum increases saliva production which in turn removes food debris, neutralizes acids produced by bacteria, strengthens tooth enamel, and provides disease-fighting substances in the mouth.
- Chewing gum containing sugar also increases saliva production but can increase plaque bacteria, so sugary gums should be avoided.
- Don't use chewing gum as a substitute for cleaning your teeth with a brush and dental floss because these two tools are the most important way to take care of your oral health.
Method 3 of 4: Changing Your Diet
Step 1. Eat more crunchy vegetables and fruits
Natural crunchy foods contain fiber that helps increase saliva production in the mouth, removing a lot of sugar and chemicals that can cause tooth decay. About 20 minutes after you eat something, saliva begins to reduce the effects of the acids and enzymes that attack the teeth. In addition, saliva contains traces of calcium and phosphate which can also restore minerals to areas of the teeth that have lost these minerals due to bacteria-causing acids.
- Avoid sweet, chewy, and sticky foods. Instead, eat raw, fresh, and crunchy vegetables and fruit to help clean your teeth. Cucumbers, carrots, broccoli, celery, and raw beans are the best food choices for maintaining dental hygiene.
- Limit consumption of fruits that contain citric acid, such as oranges, lemons, berries, and tomatoes. Too much citric acid can cause enamel erosion. However, don't avoid it completely unless you have digestive problems or allergies. These fruits contain many nutrients that are essential for bodily functions.
Step 2. Avoid high-fructose corn syrup
High-fructose corn syrup is commonly found in processed snacks and drinks, and is a major cause of tooth decay. Read nutrition labels before buying food. The habit of drinking carbonated drinks can also cause tooth discoloration and enamel erosion.
Step 3. Drink fluoride-rich water
Drinks containing fluoride help remove food debris and bacteria, and increase saliva production. Fluoride also helps strengthen tooth enamel so that tooth decay can be prevented. Water containing fluoride is very beneficial for people with sensitive teeth because it reduces gingivitis.
- Try to drink 250 ml of water every two hours. The recommended daily consumption for the average adult is two liters of water.
- If you drink caffeinated beverages, drink one liter of water per cup of caffeine. Lack of water intake can also lead to dehydration.
- Water containing fluoride is also safe for making baby milk. However, exposure to and excessive fluoride intake as an infant can cause moderate fluorosis, which weakens enamel. Fluorosis only occurs in baby teeth, so consider other ways to minimize your baby's exposure to fluorosis until the permanent teeth start to erupt, such as with distilled, demineralized, or purified water, as well as providing calcium-rich foods and drinks. Since fluoride is not an essential mineral for the body, you don't have to worry about a possible deficiency.
Step 4. Drink tea in moderation
Both green tea and black tea contain antioxidant compounds called polyphenols that can reduce or kill plaque-causing bacteria. This means that tea can prevent the production of acids that cause cavities and erode enamel.
- A cup of tea can also be a source of fluoride, depending on the type of water you use to brew it.
- Adding milk to black tea also increases your calcium intake, making your teeth stronger and more resistant to bacteria.
- Keep in mind that drinking too much tea can also lead to blemishes and in some cases dehydration, so try to limit your tea intake to two to three cups per day.
Step 5. Eat calcium-rich foods
Calcium is very important in the formation of healthy teeth and bones. The benefits of calcium are even more important for children who are just teething and the elderly whose bones and teeth are weaker. The best way to get more calcium is through food. Cook food in a small amount of water for as short a time as possible so that the calcium in the food is preserved. Foods with the richest sources of calcium include:
- Cheeses such as parmesan, Romano, swiss cheese, white cheddar, mozzarella, and feta
- Low-fat or skim milk and butter
- Yogurt is also a source of probiotics in the form of good bacteria that help boost the immune system
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- Molasses or cane sugar processing extract
- Green leafy vegetables such as spinach, kale, turnip leaves, swiss chard
- Almonds, Brazil nuts and hazelnuts
Step 6. Take calcium supplements
Calcium is essential for forming healthy bones and teeth. The two most popular forms of calcium supplements are calcium citrate and calcium carbonate. Taking vitamin D and magnesium supplements with calcium can help calcium absorption more efficiently. Calcium supplements should be taken in small doses, no more than 500 mg at a time, in separate doses with six to eight glasses of water to avoid constipation.
- Consult a doctor before giving nutritional supplements to children, including calcium.
- Calcium citrate is more easily absorbed and digested by the body. However, calcium citrate should not be used if you are also taking antacids or blood pressure medications.
- Calcium carbonate is cheaper and contains more of the element calcium that the body needs. But calcium carbonate requires more stomach acid to be absorbed. So, take this supplement with a glass of orange juice.
- Calcium supplements from oyster shells, dolomite, and bones should be avoided because they may contain lead which can cause anemia, be harmful to the brain and kidneys, increase blood pressure, and cause poisoning.
Step 7. Consume enough vitamin D
Vitamin D helps the body absorb and use calcium. Vitamin D also strengthens the immune system to fight bacteria, viruses, and free radicals that can erode teeth. Adequate vitamin D needs can keep your smile healthy, strengthen bones, and even prevent various types of disease and cancer. Here are some ways to make sure you're getting enough vitamin D:
- Go out more often to enjoy the sun. The body produces vitamin D naturally when exposed to sunlight. Light skinned people should try to be out in the sun for at least 10 to 15 minutes, while dark skinned people should get at least 30 minutes of sun exposure every day. Clouds, fog, clothing, sunscreen, and window panes can reduce the amount of sunlight that reaches the skin.
- Natural foods that are good sources of vitamin D include cod liver oil, eggs, fatty fish such as salmon, juices, and dairy products fortified with vitamin D.
- There are also dietary supplements available in pharmacies for people with low vitamin D. Children under 12 months of age need at least 400 IU of vitamin D. Children over 1 year of age and most adults need at least 600 IU, including pregnant and lactating women. Adults over 70 need about 800 IU. Before giving vitamin supplements to a baby or child, ask your doctor first.
- Consult a doctor before taking dietary supplements. Taking too many vitamin D supplements can cause side effects such as dehydration, lack of appetite, weight loss, eye pain, itchy skin, muscle and bone pain, vomiting, diarrhea, and constipation.
Method 4 of 4: Seeking Medical Help
Step 1. Look for signs that require you to see a dentist
There are several other conditions and symptoms that warrant a visit to the dentist. Some of these signs are:
- Teeth are sensitive to heat or cold.
- Gums swell and/or bleed when brushing or flossing.
- Teeth wearing fillings, crowns, implants, dentures, etc.
- Prolonged bad breath or bad taste in the mouth.
- Pain or swelling in the mouth, face, or neck.
- Difficulty chewing or swallowing.
- Family history of gum disease or tooth decay.
- The mouth often feels dry even though you drink regularly.
- The jaw sometimes makes a sound or hurts when it is opened and closed, chewed, or when you wake up in the morning. Uneven teeth.
- A patch or sore that looks or feels wrong in the mouth and won't go away.
- You don't like to see your teeth or your smile.
Step 2. Schedule a professional dental cleaning
Visit the dentist for a professional dental cleaning. During the examination, the dentist will ask for your medical history, examine your mouth and decide whether or not you need an X-ray.
- Tell about sensitivity of your teeth or gums such as cavities or swelling, redness and blood in the gums. Doctors need to be aware of changes in your health because many medical problems can affect oral health.
- Your dentist may use special dental instruments depending on the treatment you want to check your gums for gum disease.
Step 3. Ask about teeth whitening options
Your dentist can help you find a whitening product or procedure to give you a brighter smile. Bleach may not correct all types of tooth discoloration, especially if your teeth are brown or gray. If your teeth have been filled before, the bleach will not affect the color of the filling material so it will look different from your freshly bleached teeth. You may want to explore other options, such as porcelain veneers or dental bonding. Some other ways to get whiter teeth are:
- In clinic whitening, the dentist will apply a protective gel to the gums or a rubber barrier to protect the soft tissues, followed by a whitening agent. This procedure can be done in one visit to the dentist.
- Bleaching at home with products containing hydrogen peroxide has proven successful for some people. This method has the potential for side effects, such as increased sensitivity to irritation of the gums, so consult your dentist before using any whitening products.
- Whitening toothpaste helps remove surface stains and reduces discoloration in the long run along with good oral care.
Step 4. Have a dental X-ray
X-rays can help dentists detect signs of tooth decay or disease that are causing discolored teeth, but they may not show up on a regular exam. If you often have toothache or bleeding gums. X-rays can help the dentist find the cause.
- If you are a new patient, your dentist may recommend an X-ray to determine your oral health status. A complete X-ray examination is needed to detect cavities, analyze gum health or evaluate the growth and development of teeth.
- If you are pregnant, ask for a special apron that protects you and your baby from radiation exposure.
