Healthy Habits for Oral Health

Daily habits shape your oral health more than most people realize. Your oral health is influenced by many small decisions made on a daily basis. Healthy oral habits don't have to be complicated; they just have to be deliberate.

Dr. Tokunaga focuses on the importance of daily habits in the development of long-term stability, comfort, and functionality. Three habits have significant impacts: hydration, dietary habits, and the simple habit of Ugai, or gargling.

Hydration: Your Mouth’s Natural Defense

Saliva plays a crucial role in the protection of your mouth. Saliva helps to flush food particles, fight germs, and keep everything in harmony. Drinking water helps in the production of saliva.

You can help in the production of saliva by:

• Drinking water consistently throughout the day
• Choosing water rather than soda or other sugary drinks
• Increasing water intake if you’re taking medication that dries out the mouth

The typical recommended amount of water to consume in a day is 8 cups, or 64 ounces, though your needs may vary based on activity level and climate.

Healthy Dietary Habits

What you eat matters, but when you eat also matters.

Frequent snacking exposes your teeth to repeated acid attacks. Every time you eat, bacteria in the mouth produce acid that can weaken the enamel. Giving the mouth time to rest between meals helps in the restoration of the balance.

Here are some important habits to develop:

• Reduce the frequency of snacks, set specific mealtimes
• Avoid mealtimes 2 to 3 hours before bedtime
• Eat nutritious foods that support oral health, including crunchy vegetables like carrots and celery, dairy products that provide calcium and phosphates, and lean proteins that help maintain healthy tissues.

Try to avoid or minimize foods that stick in your teeth or contain added sugars. If you do end up having these kinds of foods, it is best to have them in a meal instead of eating them on your own.

Ugai, A Simple Habit with Measurable Benefits

In Japan, people follow a habit of ugai, or gargling. Gargling has been shown to help reduce bacteria in the mouth, aid respiratory health, and help prevent childhood illnesses. This habit involves simply rinsing and gargling water with your mouth.

For more information about the benefits of gargling, visit the following links:

• Japan Ministry of Health population study
• Randomized trial on gargling and respiratory health

You can incorporate ugai into your daily routine by:

• Make it a habit to gargle when you get home
• Make it a habit to gargle when you get home
• Use room temperature water for 15 to 30 seconds before brushing your teeth

This habit takes less than a minute, yet it could be a big help in creating a cleaner environment in your mouth.

Small Habits, Long-Term Results

Maintaining healthy oral hygiene is not about doing big things, but small things that, when added up, can bring long-term benefits to your oral health. Staying hydrated, eating when you should, and developing small habits such as gargling can all help you build stronger teeth and gums.

If you are unsure about your current habits or wish to improve your oral hygiene, Dr. Tokunaga is more than happy to help you develop a plan that suits your lifestyle and oral hygiene goals.