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recommended daily oral hygiene routine

recommended daily oral hygiene routine

what is a good oral hygiene routine?

this mostly depends on several factors including age, lifestyle, diet and health status

it is important to look after your teeth, gums and mouth tissue so they can serve you well for your whole life

you can do this by keeping biofilm and bacteria levels low with regular cleaning

and by avoiding being too harsh on the mouth and teeth, which can cause permanent erosion or damage

the trick to a fresh healthy mouth is to gently keep smelly bacteria levels low over the course of the day

this approach is a little different to most recommended practices of harshly attacking bacteria (and the mouth!) just once or twice a day

for some people smelly bacteria can get out of control in the hours between a usual morning and night cleansing routine

the suggested method below gently keeps bacteria levels down over the course of the day

it is inexpensive and quickly becomes an easy habit once put into practice

the following oral hygiene routine has worked well to get bad breath under control for many clients


copper tongue scraper, oral irrigator / water flosser, hydrigen peroxide, water, hydroxyapatitie remineralizing toothpaste, soft bristle toothbrush, mixing jar, sea salt, xylitol chewing gum
daily oral hygiene routine tools
copper tongue scraper
a copper tongue scraper removes most of bacterial biofilm from the tongue and has antibacterial properties
copper tongue scraper

a tongue scraper is the most effective method of removing tongue biofilm

copper is a highly antimicrobial metal making it the best choice for a tongue scraper that can be used for many years

keep the tongue scraper clean from debris and the teal colored verdigris which is toxic if ingested

the scraper can kept clean by scrubbing with toothpaste and a toothbrush, or cleaned in the dishwasher, and then dried thoroughly

a different metal scraper may be used if preferred, or a plastic scraper may be used if it is replaced once per month because synthetic materials tend to retain microbes and odors over time

oral irrigator / water flosser
use a water flosser or oral irrigator to flush biofrilm from the tooth and gumline and from between teeth

a battery or mains powered oral irrigator / water flosser is the most effective method of removing biofilm from the gumline and between teeth

dental floss doesn’t reach all areas and most manual oral irrigators don’t achieve enough water pressure to effectively flush biofilm the gums

keep the water flosser clean by flushing with hydrogen peroxide regularly

pull apart and scrub all pieces with toothpaste or similar regularly and allow to dry thoroughly

tap water can be used to deodorize smelly hair and scalp, bad breath, underarm odor, smelly genitals, smelly feet and whole body odor

either tap or bottled water can be used for rinsing and making up solutions

food or technical grade hydrogen peroxide 3% (h2O2)
food or technical grade hydrogen peroxide 3% H2O2 to deodorize mouth and tonsils and sterilize accessories

hydrogen peroxide (H2O2) 3% is an inexpensive topical antiseptic acid available from most supermarkets and pharmacies

H2O2 can be used as a mouth rinse, as an additive to an oral irrigator / water flosser, a tonsil flush and also to sterilize dental tools

H2O2 can irritate mouth tissue at 3% concentration

use a jar to dilute H2O2 to personal tolerance, starting with 10ml H2O2 50ml water, diluting further if needed

H2O2 will whiten teeth over time and may also cause tooth sensitivity after prolonged use

for this reason it can be a good idea to alternate between H2O2 and other mouth rinses such as salt and water and/or zinc citrate and water and/or chlorine dioxide, to lessen the likelihood of sensitivity

other mouth rinse ingredients that are effective antimicrobials are chlorhexidine and delmopinol

however both of these chemicals can stain teeth an unpleasant yellow or brown color therefore their use is not recommended

add one to three capfuls of H2O2 to the oral irrigator tank and top up with water to flush the gumline and between teeth

keep the last portion of the flush in the mouth and gargle it for at least 60 seconds to clean and deodorize the back of the throat

soft white bristle toothbrush
a white soft bristle toothbrrush gently cleans he tooth and gumline and teeth white bristles show any dirt or debris the handle can be composted and the bristles are recyclable

an inexpensive disposable soft white bristle toothbrush is the best option to clean the teeth

using a toothbrush with good technique is effective at removing surface buildup

brushing can wear away tooth enamel if firm bristles are used or the teeth are brushed too frequently

white bristles can be inspected for debris or discoloration as one indicator of cleanness

colored bristles can hide signs of microbe build up

toothbrush bristles are generally made from synthetic material which tends to retain odors and microbes and is impossible to completely sterilize

they should be replaced frequently, especially if bad breath is a problem

a toothbrush should be thoroughly cleaned and allowed to dry after every use

to clean a toothbrush

  • rinse well under running water
  • swish in 3% hydrogen peroxide for at least 30 seconds
  • allow to dry
hydroxyapatite remineralizing toothpaste
nano-hydroxyapatite remineralizing toothpaste gently cleans teeth and provides hydroxyapatite for the teeth natural enamel repair process

hydroxyapatite is a natural mineral that forms bones, teeth, eggshells, seashells and coral

nano-hydroxyapatite can be utilized during the daily dental remineralization process that occurs between eating and brush (when teeth are being demineralized)

fluoride toothpaste can also be used sparingly, however controversy exists around the health impacts of fluoride accumulation in the body

fluoride (and chlorine) also negatively effects iodine absorption in the thyroid which can lead to hormone imbalances

avoid harsh abrasives such as sodium bicarbonate (baking soda) as their demineralization effects can be greater than the body’s natural remineralization ability

it is better for the long term health of teeth and gums to brush gently and more often 2-4 times per day than to brush aggressively 1-2 times per day

125ml mixing jar
a glass jar is ideal for mixing tonsil and sinus flush solutions while a plastic cap won't corrode
glass jar

a jar is used to dilute hydrogen peroxide with water – 1 parts hydrogen peroxide to 5 parts water or to tolerance

the jar can also be used dissolve 1/4 to 1/2 teaspoon sea salt in 100ml warm water to use as a mouth rinse

another use for the jar is to ‘brew’ cotton mouth swaps to check for bad breath

a plastic lid should be used as a metal lid will corrode on exposure to both hydrogen peroxide and salt

regularly rinsing the mouth throughout the day with salt water is effective at minimizing microbe buildup

xylitol chewing gum
xylitol chewing gum cannister
xylitol chewing gum

studies have shown xylitol to be effective at decreasing harmful bacteria while maintaining good bacteria levels

harmful bacteria consume xylitol but can’t use it nutritionally

the consumed xylitol then blocks consumption of glucose, causing the bacteria to starve and die

this benefits the whole body’s microbiome including the mouth, teeth, sinus cavities, ears and digestive tract


this daily routine seems daunting at first – why are there so many steps?!

each step doesn’t take very long and after a few days it becomes a simple habit

you may need to make adjustments to suit the way you go about your day but this is a solid starting point that keeps breath fresh 24/7




as soon as you wake up

remove biofilm build up from the night

this is when the least (antimicrobial) saliva is produced and so the best opportunity for smelly bacteria to multiply

  1. gently scrape the tongue with a clean tongue scraper
  2. use a water flosser to gently flush the gum line and between teeth with a hydrogen peroxide solution
  3. keep the last of the flush solution in the mouth and use it to swish and gargle for at least 60 seconds
  4. gargle and spit out some plain water to remove any excess hydrogen peroxide
  5. drink a large glass of water to flush the throat
just before you go out for the day
or after breakfast if you’re staying in for the morning

provide teeth with remineralizing nutrients

remove any food or odor compounds if you ate or drank anything

  1. use a water flosser to flush between the teeth if you ate or drank anything other than green tea or water
  2. gently brush teeth, gumline and tongue with a soft bristle toothbrush and hydroxyapatite toothpaste

during the day
after eating or drinking anything other than water, green or herbal tea
or every 3-4 hours

remove food and odor particles from the mouth and keep bacteria levels low

  1. gargle and swish salt water between teeth, around mouth and throat for at least 60 seconds
during the day
every 2-3 hours

keep saliva circulating to moisten the mouth

starve any present bacteria

  1. chew 1-2 pieces xylitol gum
as soon as you get home

remove any lingering food particles and any excessive smelly compounds

  1. gently flush the teeth and gumline with plain water

after your last meal

remove food and odor particles

minimize bacteria levels

  1. use a water flosser to gently flush the gum line and between teeth with a hydrogen peroxide solution
just before bed
literally the last thing you do before lying down for the night

remove biofilm

provide teeth with remineralizing nutrients

  1. gently scrape the tongue with a clean tongue scraper
  2. gently brush teeth, gumline and tongue with a soft bristle toothbrush and hydroxyapatite toothpaste

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