How to keep your teeth strong and healthy

Healthy teeth are not always bright white. Their natural colour varies, and whitening does not make them stronger. Protecting teeth means reducing decay and wear, looking after the gums and getting problems assessed before they become harder to treat.

There is no single food or product that can do all of this. A routine you can keep up matters more than adding an expensive extra to your bathroom shelf.

Protect the enamel you have

Enamel is the hard outer surface of a tooth. Fluoride helps protect it against decay and can support repair of early mineral loss before a cavity forms. Once tooth tissue has been lost through a hole, fracture or substantial wear, toothpaste cannot grow it back.

For adults, use toothpaste containing 1,350–1,500 ppm fluoride unless your dentist prescribes something different. Brush for about two minutes twice a day, including before bed. Cover every surface and use gentle pressure; either a manual or an electric toothbrush can work well. Spit out excess toothpaste and leave the remaining fluoride on your teeth rather than rinsing it away.

Think about how often you eat and drink

Frequent sugary snacks and drinks give plaque bacteria repeated opportunities to produce acids that cause decay. Keep sugary foods to mealtimes where possible and choose water between meals.

Acidic drinks can also wear teeth down directly, even when they contain no sugar. Avoid sipping them for long periods or swishing them around your mouth. Whole fruit can remain part of a balanced diet; you do not need to remove entire food groups to protect your teeth.

Calcium and other nutrients matter for health. Dairy foods or suitable fortified alternatives can contribute to a balanced diet, but eating more cheese or taking supplements does not repair a cavity. Ask for individual dietary advice if you have a restricted diet.

If you have acid reflux, frequent vomiting or noticeable tooth wear, discuss it with your dentist and relevant healthcare professional. Reducing the source of acid matters; there is no single waiting interval after every meal that guarantees protection from wear.

Reach the spaces a brush misses

Clean between your teeth daily. Use interdental brushes where they fit comfortably and floss for tighter contacts. A hygienist can demonstrate the technique, particularly around bridges, implants or braces.

If you want to clean your tongue, do so gently. It may help with bad breath, but it does not replace brushing or cleaning between teeth. The aim is to control plaque, not to sterilise your mouth.

Mouthwash is an optional addition when appropriate, rather than a substitute for cleaning. If you use it, choose a different time from brushing so it does not wash away the toothpaste left on your teeth.

Use dental visits to plan your care

Check-ups allow your dentist to assess decay, gum health, existing fillings and signs of wear. How often you need a visit depends on your risk and any treatment or monitoring required. Professional cleaning is recommended according to your needs.

Tell the team about new sensitivity, bleeding gums, a broken tooth or pain when biting. Do not wait for a routine appointment if you are in pain. Genetics, dry mouth and health conditions can affect your risk, so having dental problems is not simply evidence of poor effort.

If you would like help with your routine or have noticed a change, arrange a dental appointment.