How many times in our life have we been told to brush twice a day? Million times. Since childhood. Most of us however reject that idea instantaneously, "Chalta hai yaar, kya farak padta hai?"

Forget about that. Even though we’ve been brushing our teeth for years and years, we'll be surprised to learn that we’re not doing it properly. Case in point: Did you know that proper brushing takes at least two minutes? Most adults do not come close to brushing that long.

Learning how to brush your teeth properly is the first step to maintaining good oral hygiene, healthy teeth and gums. Plus, it helps minimize the risk of tooth decay and gum problems, the major causes of tooth loss in our country.

Here Are 9 Simple Steps for Good Oral Hygiene

Use a Good Toothbrush

Choose a toothbrush with soft bristles. This must effectively remove bacteria and debris from your teeth, without irritating the gums or eroding tooth surface like hard bristled brushes can do when used with sideways action. The toothbrush should also fit comfortably in your hand, and have a head small enough to easily reach all of your teeth, especially the ones at the back. If you have difficulty fitting the toothbrush into your mouth, it is probably too big.

SMART TIP: IF YOU ARE TOO LAZY, THEN AN ELECTRONIC OR POWERED TOOTHBRUSH WOULD DO JUST FINE

Replace Your Toothbrush Regularly

The bristles of your toothbrush have an expiry date and will wear out over time, losing their flexibility and effectiveness. You should get a new one every 3 to 4 months, or as soon as the bristles start to fray out and lose their shape. The time frame may not be constant everytime and proper visual inspection may be a much better criteria.

SMART TIP: ALWAYS RINSE YOUR BRUSH AFTER USING IT. STORE IT UPRIGHT AND UNCOVERED SO THAT IT CAN DRY BEFORE YOUR NEXT USE, OTHERWISE BACTERIA WILL GROW.

Use a Fluoride Toothpaste

It not only helps remove plaque, it also helps strengthen tooth enamel. However, it's important to note that fluoride toothpaste is not to be swallowed, as ingesting too much can have serious health consequences.

SMART TIP: ASK YOUR DENTIST FOR THE MOST SUITABLE TOOTHPASTE, AS THE TOOTHPASTE REQUIREMENTS MIGHT CHANGE AS PER INDIVIDUAL NEEDS.

Use Dental Floss

Flossing your teeth is just as important as brushing, as it removes built up plaque, bacteria and food particles that get trapped between the teeth and which soft floppy toothbrush bristles can't reach. It is difficult to master the flossing technique and it may be hard and uncomfortable in the beginning, but over time flossing will become an easy, non-complicated and extremely effective daily routine.

SMART TIP: DO NOT USE WOODEN OR PLASTIC TOOTHPICKS. THEY CAUSE MORE HARM THAN GOOD.

Proper Brushing Technique

Start with outer and inner surfaces, and brush at a 45-degree angle in short, half-tooth-wide strokes away from the gum line and swipe it down vertically. Brush three teeth at a time. Make sure you reach your back teeth.

Move on to chewing surfaces. Hold the brush flat and brush back and forth along these surfaces. Once you get to the inside surfaces of your front teeth, tilt the brush vertically and use gentle up-and-down strokes with the tip of brush. Be sure to brush your teeth gently along the gum line.

Brush your tongue in a back-to-front sweeping motion to remove food particles and help remove odour-causing bacteria to freshen your breath.

SMART TIP: HORIZONTAL SCRUBBING IS A COMPLETE NO-NO. VERTICAL (UP-DOWN) MOTION IS RECOMMENDED.

Spend at Least Two to Three Minutes Brushing

Brushing just a few teeth at a time, work your way around your mouth in a cycle so that you get every tooth, spending about 12 to 15 seconds in each spot. If it helps, you can divide your mouth into quadrants: top left, top right, bottom left, and bottom right. If you spend 30 seconds on each quadrant, you'll get a full two minutes of brushing time in.

SMART TIP: IF YOU GET BORED, TRY BRUSHING YOUR TEETH WHILE WATCHING TELEVISION OR LISTEN TO A SONG WHILE YOU BRUSH. BRUSHING YOUR TEETH FOR THE DURATION OF AN ENTIRE SONG WILL ENSURE THAT YOU BRUSH THOROUGHLY.

Rinse Out Your Mouth

If you choose to rinse after brushing, take a sip of water from a disposable cup, or cup your hands under the faucet. Swish it around your mouth, and spit it out. This will remove the loose debris & food particles and clean the mouth efficiently.

SMART TIP: ENSURE THAT YOU RINSE PROPERLY SO AS TO NOT INGEST THE TOOTHPASTE. YOU CAN ALSO USE WARM SALT WATER OR MOUTHWASHES FOR RINSING.

Remember to Brush at Least Twice a Day

Most dentists recommend that you brush at least twice a day -- once in the morning and once before bed. If you can fit in a third time somewhere in the middle, even better.

SMART TIP: OVERZEALOUS BRUSHING ALSO HAS DETRIMENTAL EFFECTS. TAKE CARE NOT TO SCRUB TOO HARD OR FOR A LONG PERIOD OF TIME.

Regular Dental Checkups

It is highly recommended that everyone should visit their dentist at six monthly intervals so as to maintain good oral hygiene. Professional oral prophylaxis ( Scaling and polishing ) is necessary for a healthy beautiful mouth.

SMART TIP: REMEMBER DENTISTRY IS NOT EXPENSIVE, NEGLECT IS. SO REGULAR CHECKUPS WILL HELP MAINTAIN HEALTH.

Conclusion

Now that we've learned proper oral hygiene maintenance technique, a little discipline in practicing it every day will help make it feel like second nature. It's one of the easiest things you can do to maintain the health of your teeth and gums.

Stay Healthy, Stay Smiling!!!