What can I do to improve my oral health?

Improve oral health with gentle cleaning, fewer frequent exposures to food and sugar, and habits that support a healthy oral microbiome.

• Avoid disruptive rinses: Avoid hydrogen peroxide rinses and routine alcohol-based or antiseptic mouthwashes, which can harm oral tissues or disrupt the oral microbiome. A high-saline rinse followed by plain water, or xylitol after meals, are alternatives discussed. 1 2 3
• Clean gently: Use a soft toothbrush and gentle pressure; baking soda with water is described as a low-cost brushing option. Brush the tongue gently with a separate soft toothbrush, and replace that brush every few weeks to months. 4 5 6
• Leave gaps between meals: Avoid constant snacking or sipping acidic drinks; stretches without food give saliva a better opportunity to support tooth remineralization. 7
• Limit sugar and rinse afterward: Sugar in moderation is fine; after sugary foods, rinse with water to clear residue and reduce prolonged exposure in the mouth. 8
• Support the microbiomes: Choose low-sugar fermented foods and get sufficient quality sleep, which are described as supporting gut and oral microbiome health. 9