Dental Health

Dental Health Basics: How to Protect Your Teeth and Gums

Tooth decay and gum disease are extremely common. According to the NYC Health Department, about 9 in 10 US adults have had tooth decay and nearly half have gum disease. The good news is that most oral health problems can be prevented with simple daily habits. Here’s what dental and public health authorities recommend.

Last updated: September 23, 2026 · Based on guidance from the CDC, the National Institutes of Health and the American Dental Association

Key takeaways

  • Brush twice a day for two minutes with a fluoride toothpaste. This is the American Dental Association’s core recommendation.
  • Clean between your teeth once a day with floss, an interdental brush, a pick or a water flosser.
  • Limit added sugar and drink fluoridated tap water when you can.
  • See a dentist at least once a year, or more often if you’re at higher risk, for example if you have diabetes.

How cavities and gum disease develop

Every day, a sticky film of bacteria called plaque builds up on your teeth. When you eat or drink something sugary, those bacteria produce acids that attack your tooth enamel, the hard outer layer of your teeth. Over time, this can cause cavities.

Plaque that isn’t removed can harden into tartar, which is harder to clean and irritates the gums. That can lead to gum disease, which comes in two main stages:

  • Gingivitis: the early, milder stage. Gums may be red, tender and bleed easily. It can often be reversed with daily brushing and flossing.
  • Periodontitis: a more serious infection that damages the gums and the bone that holds teeth in place. It needs treatment from a dentist and, left untreated, can cause bad breath, painful chewing and tooth loss.

A daily routine that works

Brushing

  • Brush twice a day for at least two minutes, and make one of those times right before bed.
  • Use a fluoride toothpaste. Fluoride strengthens enamel and helps prevent decay.
  • Choose a soft-bristled brush. Cleveland Clinic notes that medium or hard bristles can damage gums and enamel.
  • Angle the bristles toward the gumline and use gentle, small circular motions rather than scrubbing hard.
  • Brush every surface of every tooth, plus your tongue.
  • Replace your toothbrush when the bristles look worn.

Cleaning between teeth

  • Clean between your teeth once a day. A toothbrush can’t reach these spaces.
  • Guide floss gently to the gumline and curve it into a “C” shape around each tooth. Don’t snap or force it into the gums.
  • If flossing is difficult, the NIDCR notes that floss holders, interdental brushes, picks and water flossers are all options.

Food and drink choices that protect your teeth

  • Cut back on added sugar. The CDC advises avoiding foods and drinks with added sugar as much as possible, since they contribute to oral disease and other chronic conditions.
  • Watch how often you snack and sip. Sipping sweet drinks throughout the day keeps your teeth bathed in sugar for long stretches.
  • Drink fluoridated tap water. The CDC recommends it alongside fluoride toothpaste.
  • Eat a balanced diet. What’s good for your overall health is generally good for your mouth too.

Dry mouth: an overlooked risk

Saliva helps wash away food and neutralize acids, so a dry mouth raises your risk of decay. Many medications can cause dry mouth. If yours does, the CDC suggests asking your doctor whether a different medication is possible. If not, drinking plenty of water, chewing sugarless gum, and avoiding tobacco and alcohol can help.

People at higher risk of decay, including those with dry mouth, may benefit from a fluoride treatment at the dentist’s office or a prescription fluoride product for home use. Ask your dentist.

Habits and conditions that raise your risk

  • Smoking and tobacco use increase the risk of gum disease, according to the National Institute on Aging.
  • Diabetes is linked with a higher risk of gum disease, and your dentist may want to see you more often. Learn more in our blood sugar and diabetes guide.
  • Contact sports can injure teeth. The CDC recommends a mouthguard for contact sports and other high-risk activities.

Always tell your dentist about any medical conditions you have and medications you take.

Warning signs to see a dentist

Don’t wait for your next checkup if you notice:

  • Gums that bleed easily or look red and swollen
  • Bad breath that doesn’t go away
  • Gums pulling away from your teeth, or loose teeth
  • Tooth pain or new sensitivity to hot or cold
  • Pain when chewing
  • Sudden changes in taste or smell

Even if you have no symptoms, the CDC recommends visiting a dentist at least once a year, including if you wear dentures.

What about oral health supplements?

You’ll find a growing number of supplements marketed for teeth and gums, including oral probiotics. Research in this area is still developing, and no supplement replaces brushing, cleaning between your teeth, and regular dental care.

For toothpaste and mouthwash, look for the American Dental Association’s Seal of Acceptance, which indicates the product has been evaluated for safety and effectiveness.

As we review specific oral health products, we’ll link our research here, including what the evidence does and doesn’t show.

Related guides

Sources

  1. Centers for Disease Control and Prevention. Oral Health Tips for Adults.
  2. National Institute of Dental and Craniofacial Research. Oral Hygiene.
  3. National Institute on Aging. Taking Care of Your Teeth and Mouth.
  4. Mayo Clinic. Brushing your teeth: How often and when?
  5. Cleveland Clinic. Oral Hygiene.
  6. NYC Health Department. Oral Health.

This article is for general educational purposes and is not a substitute for professional dental or medical advice. See a licensed dentist for diagnosis and treatment.

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