Top tips for healthy teeth and gums

This month we’re doing a deep dive into dental health. Looking after your teeth and gums isn’t just about avoiding fillings or having a nice smile. Your mouth plays a role in how you eat, sleep, speak and even how your body manages inflammation. When oral health slips, the effects can go far beyond the dentist’s chair — from ongoing discomfort and difficulty eating through to even more serious conditions.

In this first blog in our series, we share practical tips for caring for your family’s teeth — here’s what the experts at Health New Zealand and the New Zealand Dental Association (NZDA) have to say.

1. Establish a good daily oral hygiene routine 

• Brush for at least two to three minutes, morning and night, using a soft-bristled toothbrush. Ensure you brush along the gum line where plaque builds up.
• Spit and don’t rinse! After brushing, spit out excess toothpaste, but do not rinse your mouth with water. This allows the fluoride to remain on your teeth longer for better protection.
• Floss daily. Brushing only cleans about 60 per cent of the tooth surfaces. Flossing or using interdental brushes is essential to clean between teeth and prevent gum disease.
• Try an electric toothbrush. These are highly recommended by New Zealand hygienists for superior plaque removal, particularly for those who find manual brushing difficult.
• Brush your tongue cleaning your tongue removes bacteria and improves your breath. 

2. Look at your diet

• Eat breakfast every day. Having real food early in the day stimulates saliva production (your body’s natural tooth protection) and reduces constant grazing, which teeth struggle with far more than occasional meals. Te Atatū Toasted mueslis are the perfect choice because they are low in sugar and contain chewy wholefood ingredients, helping keep your mouth healthy.Check out our range here.
• Limit how much and how often you consume sugar. It is not just the amount of sugar, but how often you eat it. Avoid sugary, acidic drinks (including fruit juice) and snacks between meals. Stay tuned for our blog on detoxing from sugar.
• Switch from sweet soft drinks and juices to water. 
• Opt for tooth-friendly snacks. Choose cheese, nuts, and crunchy vegetables (like carrots) to protect teeth. We’ve got even more foods to choose in our What to Eat for Happy Teeth blog later this month.
• Wait to brush if you have consumed acidic food or drinks, wait at least 30 minutes before brushing to avoid brushing acid into the enamel. 

3. See a professional!

• Have regular check-ups. See a dentist or hygienist at least once a year, or preferably every six months, for a check-up and professional cleaning to remove tartar (hardened plaque).
• Address bleeding gums. If your gums bleed or feel tender, do not stop flossing. Regular cleaning usually resolves gingivitis, but if bleeding persists, see a dental professional.
• Ask about preventative treatment - discuss fissure sealants for children and fluoride treatments to prevent decay. 

4. Make simple lifestyle changes

• Quit smoking or vaping. Smoking is a major cause of gum disease, tooth loss, and oral cancer in New Zealand.
• Use a mouthguard. Children and adults should wear a properly fitted mouthguard during contact sports and consider one if you grind your teeth at night.
• Replace your toothbrush or electric head every three to four months, or sooner if bristles are frayed. 

5. Help children and teenagers build healthy habits

Good dental habits start early — and once routines are established in childhood, they tend to stick into adulthood. Children and teens still need guidance, even when they insist they’ve “got it covered”.

For younger children:

·      Brush for them, then with them. Parents should help or supervise brushing until at least age eight to make sure all tooth surfaces are cleaned properly.

·      Use the right amount of toothpaste — a smear for toddlers and a pea-sized amount for older children.

·      Avoid constant snacking. Frequent grazing is one of the biggest causes of decay in kids’ teeth because enamel never gets time to recover.

·      Eat more wholefoods and less processed foods, this helps with dental formation and reduces the likelihood of expensive dental correction when they are teenagers.

·      Keep drinks simple. Water and plain milk are best — fruit juice, flavoured milk and sports drinks are major contributors to tooth decay.

·      Start dental visits early. Regular checks help children feel comfortable and allow small problems to be treated before they become painful.

For teenagers:

·      Watch sports and energy drinks. Acid and sugar together are particularly damaging to enamel. Encourage water as the everyday drink.

·      Support independence — but verify. Many teens rush brushing or skip flossing, especially with busy school schedules. A quick reminder still helps.

·      Take extra care with braces or aligners. Food traps easily, so brushing after meals and using interdental brushes is important.

·      Link dental care to confidence. Fresh breath and healthy teeth matter socially — something teens usually understand better than long-term health warnings.

6. Take special care as you age

• Avoid dry mouth. As saliva flow decreases with age, sip water frequently, use saliva replacements, and chew sugar-free gum to prevent rampant decay.
• Take care of dentures or partial dentures. Remove and brush dentures daily and soak them overnight to keep them in shape.

We will be focusing on dental health all month. Don’t miss our upcoming blogs:
- How dental issues can impact your wellbeing
- Your sugar detox guide
- What to eat for happy teeth
- Give your teeth a break, why timing matters