Resolutions for a healthier new year? Don’t forget your oral health

BUFFALO, N.Y. ­— When the calendar flips to a new year, many of us aim to use this blank slate as the time to (finally) lose weight, drink less alcohol, hit the gym regularly or generally adopt healthier habits. When making such resolutions or goals, it’s easy to overlook a crucial part of our overall health — the mouth.

Committing to taking care of your teeth and gums through small consistent habits will save you time, money, discomfort, and the heartache of lost teeth, periodontal disease, and other health problems down the road, according to Marcelle Nascimento, DDS, PhD, assistant dean for clinical research and director of cariology in the University at Buffalo School of Dental Medicine.

She says there are strong links between oral diseases, especially periodontal disease and untreated tooth decay, and chronic conditions such as diabetes, heart disease, dementia and certain cancers. This is why committing to consistent and correct dental care, as well as improving your diet and discarding bad habits, will not only maintain your pearly whites but also protect your overall health.

Nascimento, a nationally recognized expert in cariology (the study of tooth decay), recently discussed the best ways to protect your teeth and maintain overall oral health all year long.

Why is it so important to brush and floss your teeth daily? What are the most effective techniques? And is an electric toothbrush preferable?

Brushing, flossing and routine dental visits are essential for oral health because the mouth is naturally inhabited by microorganisms that form a sticky film called plaque (or biofilm) on teeth and soft tissues. If plaque is not removed regularly, it produces acids that weaken tooth enamel and lead to cavities, while plaque buildup along the gumline causes inflammation of the gums, leading to gum disease. Brushing removes plaque from the surfaces of the teeth, while flossing cleans between them — areas a toothbrush cannot reach.

Proper brushing involves using a soft-bristled toothbrush, holding it at a slight angle toward the gumline and using gentle circular motions rather than harsh scrubbing. Brushing too hard can wear down teeth and irritate the gums.

Flossing should also be done gently by curving the floss around each tooth and sliding it just under the gumline. Electric toothbrushes have been shown to remove more plaque and reduce gum inflammation more effectively than manual brushes. They are especially helpful for people who struggle with technique, have limited dexterity or want a more consistent clean. However, a manual toothbrush can still be very effective when used correctly.

How long should you spend brushing and flossing your teeth each day?

Brushing is recommended for two minutes twice a day and flossing once a day. Quality of brushing and flossing is more important than quantity, however. Nighttime brushing is particularly important because saliva flow naturally decreases while you sleep. Saliva helps neutralize acids and wash away food particles and bacteria. When plaque and food debris are left on the teeth overnight, and saliva levels are lower, acids remain in contact with the enamel for hours, increasing the risk of cavities and gum inflammation.

Let’s talk about diet. How harmful is sugar to your teeth?

When bacteria metabolize sugar, they release acids that weaken enamel and cause cavities. Over time, this can lead to tooth pain, infections and even tooth loss. As people age, they are also more prone to root cavities due to gum recession, which exposes root surfaces that decay more easily. It’s not just the amount of sugar that matters; it’s how often you consume it. Frequent snacking keeps your teeth under constant acid attack, thus increasing caries risk.

Apart from obvious sources of sugar such as candy and desserts, what are some hidden sugars that can sneak into our diets?

Sugar is often hidden in everyday foods, some of which don’t taste very sweet, including salad dressings, pasta sauces, ketchup, barbecue sauce, flavored yogurts, granola bars, breakfast cereals, protein bars, smoothies and some breads.

On ingredient labels, sugar may appear under different names, including sucrose, fructose, glucose, corn syrup, honey, agave or anything ending in “-ose.” These are examples of simple sugars, which are easily broken down by bacteria in the mouth. The amount of “added sugars,” also called “free sugars,” listed on nutrition labels is especially important to watch.

In addition, starches, such as those found in bread, crackers, chips and pasta, are broken down into simple sugars in the mouth and can stick to teeth, feeding harmful bacteria. Whether from sugar or starch, these fermentable carbohydrates allow bacteria to produce acids that weaken enamel and increase the risk of cavities.

Are some sweets more harmful than others?

Yes, some sweets are much worse for your teeth than others. Sticky candies like gummies, caramels and taffy cling to teeth and stay there longer, giving bacteria more time to produce harmful acids. Hard candies dissolve slowly, exposing teeth to sugar for extended periods. The longer sugar stays on your teeth, the more damage it can cause.

What beverages should you avoid for optimal oral health?

Sugary and acidic beverages are some of the biggest threats to oral health. Soda, sports drinks, energy drinks, sweetened teas and fruit juices can all weaken enamel over time. Even diet sodas are acidic and can erode enamel. Lemon water, though it sounds healthy, can also be very acidic. The best beverage choice for oral health is plain water, especially fluoridated water.

Does following an alcohol abstinence program such as Dry January contribute to good oral health?

Yes. Alcohol dries out the mouth by reducing saliva production, which normally helps wash away bacteria and neutralize acids. A dry mouth increases the risk of cavities, gum disease and bad breath. Taking a break from alcohol can help restore moisture in the mouth and reduce gum irritation. In addition, many alcoholic drinks contain significant amounts of sugar, which further feeds harmful bacteria and increases the risk of tooth decay. Long-term alcohol use is also linked to a higher risk of oral cancer, particularly when combined with smoking.

What other bad habits harm teeth and gums?

Chewing ice, biting nails, opening packages with your teeth and chewing on pens can cause cracks and chips. Grinding or clenching your teeth can flatten teeth, cause jaw pain and lead to headaches. Smoking and vaping also damage gums and increase the risk of tooth loss and oral cancer.