Many people deal with bad breath from time to time. However, for some, it is a constant issue. About 30% of the American population report having bad breath. Halitosis, which means “bad breath,” often happens after eating garlic, having certain drinks, like alcohol or coffee, and smoking.
Some individuals might not realize they have bad breath until someone close to them points it out. Bad breath can affect social situations and self-confidence and may also indicate dental issues like gum disease, which requires attention. Addressing bad breath is essential for good hygiene and overall health. This blog offers tips to help you eliminate bad breath.
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Maintain a Daily Oral Care Routine
To fight bad breath, follow a daily oral care routine that includes:
Brushing Twice a Day
Brushing helps remove plaque, a sticky film of bacteria that sticks to your teeth. The bacteria in plaque create acids that can damage tooth enamel and lead to cavities. Plaque can also result in gum disease and bad breath. Experts believe that plaque buildup causes more than 90% of dental issues.
Fluoride in toothpaste helps remove plaque and strengthens tooth enamel, making teeth less prone to decay. Also, brushing your teeth makes your mouth feel fresh and your breath smells nice. While there is not one correct way to brush, several techniques can help you achieve a thorough cleaning:
- Start by choosing a small, soft-bristled toothbrush.
- Hold it lightly with your fingers and apply a pea-sized amount of fluoride toothpaste.
- Position the bristles against the outside of your upper teeth at a 45-degree angle, pointing towards the gum line.
- Use gentle back-and-forth strokes or a circular motion to clean your teeth and gums.
- Do not forget to brush between your teeth, using a sweeping motion to remove any food particles.
- After cleaning one section, move to the next area and repeat until you have cleaned the entire outside of your upper teeth.
- Next, shift to your lower teeth and repeat the same steps, angling the brush down towards the gum line. Once the outside of the bottom teeth is clean, turn to the inside of the upper teeth.
- Angle the bristles towards the gums and use gentle strokes to clean thoroughly.
- Move to the inside of your lower teeth. Angle the brush down and repeat the process.
- Next, focus on the chewing surfaces: Keep the bristles flat against the molars and clean the grooves and bumps of the back teeth. Do this for all your upper and lower teeth.
- Lastly, gently brush your tongue to eliminate bacteria and freshen your breath.
Rushing your tongue over your teeth is a simple way to check if you brushed well. If they feel smooth and slick, they are likely clean. If they do not, you may need to brush again. To be sure you are brushing well, consider using a “disclosing solution,” a dye that shows any plaque or debris you missed.
A common mistake is not brushing long enough; aim for at least two minutes for a thorough clean.
Flossing Daily
Brushing for two minutes twice daily removes most food particles, but not all. Experts say brushing alone clears about 60% of plaque and bacteria. The rest can hide where your toothbrush can not reach, like under the gumline and between teeth. This buildup can lead to bad breath due to the release of unpleasant gases and increases the risk of tooth decay and gum disease.
Flossing is an easy way to clean tight spaces in your mouth daily. Dental floss is thin enough to fit between teeth and gums and strong enough to remove plaque, bacteria, and food particles. Like brushing, flossing should be done daily to prevent bad smells from building up in your mouth.
If not done correctly, flossing may not keep your breath fresh. Here are some tips to improve your flossing routine:
- Use waxed or flavored floss to make it more enjoyable.
- Keep the floss container in a visible spot near your toothbrush.
- Use 18 inches of floss each time, and do not reuse old floss.
- Floss gently, curve it around each tooth, and go below the gumline.
If flossing is difficult for you, consider using an interdental brush or a threaded flosser, which the American Dental Association recommends.
Using a Tongue Scraper
Many people have a white or yellowish coating of food particles, bacteria, and dead skin cells on their tongues. It happens when tiny bumps on the tongue, called papillae, trap this buildup, creating a foul smell as bacteria grow.
Tongue scrapers are small tools made from stainless steel, silicone, or plastic, available in drugstores and online. To use one, simply rake it across your tongue to clear away the buildup. A spoon can also work for this purpose. Be gentle to avoid scratching your tongue. Regular tongue scraping can help keep your breath fresher.
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Adjust Your Diet
If you maintain good dental hygiene by brushing twice daily, flossing once daily, and cleaning your tongue, your bad breath might be due to your diet. Some foods can affect your breath for hours and lead to unpleasant odors. Here are some common offenders:
Alcohol
Alcohol can cause bad breath. Studies show that long-term alcohol use leads to its breakdown in the mouth and liver, creating smelly byproducts. It can also dry out your mouth, which contributes to bad breath.
Coffee
Coffee contains sulfur, similar to other foods that cause bad breath. It can dry your mouth and lead to bad breath. Additionally, coffee can trigger acid reflux, which may result in unpleasant breath.
Garlic
Garlic can cause bad breath that lingers for hours, even after thorough oral care. The bad breath is due to volatile sulfur compounds in garlic, especially allyl methyl sulfide. Your bloodstream absorbs and releases these compounds through your lungs, creating a strong odor.
High-Protein Foods
Bacteria in your mouth create waste that leads to bad breath. They break down proteins from the food you consume. Leftover food can also contribute to the problem if you do not brush and floss regularly. Foods high in protein include meats, seafood, and dairy products such as milk, cheese, and yogurt.
People on low-carb diets, which often have high protein, may use fat for energy. This process produces a substance called ketones. If ketone levels are high, your breath can smell sweet, fruity, or like acetone or rotten apples.
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Incorporate Fresh Foods Into Your Diet
Certain foods, like garlic and onions, have strong oils that enter your bloodstream. These oils can reach your lungs and affect your breath when you talk. Fortunately, some foods can help reduce bad breath. You might already eat some of these, making it easy to use them to freshen your breath. Choose a few favorites from the list below for fresh breath.
Raw Fruits and Vegetables
The fiber in crunchy fruits and vegetables acts like a toothbrush, helping to keep your mouth clean. Foods rich in fiber, such as celery, kale, apples, and carrots, stimulate saliva production when you eat them. This fiber also aids in reducing bad breath by promoting quick digestion.
Fruits and vegetables high in fiber and vitamin C can effectively combat bad breath. Those who know about pirates and scurvy understand that vitamin C helps prevent gum disease by stopping bacteria from growing in the mouth.
Ginger
Ginger is often served as a palate cleanser at sushi restaurants. It contains many compounds that fight odors, with 6-gingerol being the most effective. This compound activates enzymes in saliva that break down and neutralize smelly sulfur compounds.
Fresh ginger is more effective than processed, but both types work well. Chewing a half-inch piece is sufficient.
Sugarless Gum
Chewing gum is a well-known way to cover up bad breath. It helps dislodge food particles through chewing and boosts saliva production. More saliva helps clean the mouth by rinsing away debris.
However, not all gum is the same! Gum with sugar can lead to tooth decay and worsen bad breath, so choose a sugar-free option.
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Keep Up With Your Dental Appointments
Chewing mints and gum can help with bad breath, but you should address the root causes to eliminate the issue. Visiting your dentist can be key in preventing and treating bad breath and help you:
Treat and Prevent Gum Disease
Gum or periodontal disease is an infection affecting the gum tissue. The initial stage, known as gingivitis, is treatable and reversible. If left untreated, gingivitis can progress, leading to the formation of small pockets around the teeth. These pockets trap bacteria, food particles, and odors, making cleaning hard without professional help. This disease can lead to persistent bad breath that is tough to manage on your own. A dentist can diagnose gum disease, provide treatment, and help prevent it from recurring.
Remove Calculus and Tartar Buildup
Professional cleanings are essential for removing hardened plaque and tartar from your teeth. Despite good brushing and flossing, plaque can harden in hard-to-reach areas. It makes it impossible to remove without a hygienist’s assistance. This buildup contributes to bad breath and can lead to gingivitis and tooth decay.
Replace Old Restorations or Appliances
Sometimes, bad breath can come from old dental work. If a bridge or crown becomes loose, bacteria and smells can build up underneath. Old dentures or partials might also start to smell, and soaking them will not help. Most dental restorations do not last forever, so it is good to replace them regularly for better oral health. Your dentist can check for any loose restorations and suggest replacements.
Receive Treatments for Tooth Decay
Bad breath often stems from tooth decay, which a simple dental exam and treatment can usually fix. The aim is to remove the decay and fill the tooth. If the decay reaches the inner part of the tooth, a dentist might need to perform a root canal.
A dentist may need to remove severely decayed or broken teeth. Your dentist can also examine your teeth and create a treatment plan. Caring for damaged teeth dramatically improves your breath.
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Use Natural Remedies
You can also try these natural remedies to help with bad breath:
Green Tea
Green tea is a healthy drink made from the leaves of the Camellia sinensis plant. It is rich in antioxidants, especially Epigallocatechin-3-gallate (EGCG). Studies show that EGCG may have many health benefits.
A 2013 study looked at how EGCG affects human gum tissues. The findings revealed that EGCG causes gum cells to release an antimicrobial substance. This substance targets Porphyromonas gingivalis (P.gingivalis), a bacterium linked to gum disease and bad breath.
Solobacterium moorei (S. Moore) is another bacterium that causes bad breath. A 2015 lab study examined the impact of green tea extract and EGCG on S. moorei cultures.
Both green tea extract and EGCG slowed the growth of S. moorei, with green tea extract being more effective. Other compounds in green tea also fight bacteria. Both treatments also decreased S. moorei’s ability to produce bad breath-causing chemicals.
Researchers need to conduct more studies to determine if these lab results hold in the human mouth.
Tea Tree Oil Rinse
Some bacteria in the mouth release volatile sulfur compounds (VSCs), quickly turning into gases that cause bad breath. A 2016 study indicated that tea tree oil might help lower the bacteria levels that create VSCs.
To prepare a tea tree oil rinse, mix a drop with a few drops of vegetable oil and add it to a cup of warm water. Swish the mixture in your mouth for 30 seconds, then spit it out until the cup is empty. Do not swallow tea tree oil, as it can be harmful if ingested.
Strong-Smelling Herbs and Spices
Some spices have strong essential oils that help cover up bad breath after eating garlic and other strong foods. To freshen your breath after meals, people can make a cleansing tea. To prepare the tea, add one or more of these spices to hot water and let it steep for a few minutes:
- Fennel seeds
- Star anise
- Cloves
- Cardamom
- Cinnamon
- Grated ginger
Additionally, you can include one of these fragrant herbs:
- Spearmint
- Peppermint
- Parsley
- Cilantro
- Rosemary
- Thyme
Many herbs and spices also have antimicrobial properties that fight the bacteria causing bad breath.
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Adopt a Healthy Lifestyle
Your overall health affects your oral health. For instance, smoking can stain your teeth and dry out your mouth, leading to bad breath. Quitting smoking can enhance your breath and improve your health. Smoking causes various oral health problems, such as:
- The buildup of plaque and tartar on teeth
- Swelling of the salivary glands
- Higher chances of developing gum disease
Find Professional Dental Help Near Me
You do not have to let bad breath affect your life. You can tackle halitosis and boost your confidence by maintaining good oral hygiene and health. However, if bad breath persists despite your efforts, it may be time to seek professional help. Visit your dentist every six months for checkups and cleanings.
Chronic bad breath can indicate dental issues like cavities or gum disease. Your dentist can identify and address these concerns early. If you are looking for a dentist in Encino, CA, you can contact Lasting Impressions Dental Spa. Call our dental team at 818-751-5100 today to schedule your cleaning and keep your breath fresh.
