Whiten Teeth Naturally

A bright, healthy smile can boost your self-confidence. Additionally, keeping your mouth clean helps you avoid various infections and diseases. Some of the most important steps in your oral hygiene routine are brushing and flossing, while certain home remedies also help improve your smile. Here are some ways to whiten your teeth naturally.

Steps

Practicing Good Oral Hygiene

1. Choose the right toothpaste. Toothpastes are a key part of your oral hygiene routine as they help remove food debris and plaque from your teeth and gums. Toothpastes can come in a gel, paste or powder form and while they may have similar ingredients, there are different kinds of toothpastes that are made for individual needs.
   • Fluoride is a naturally occurring mineral found in water. Toothpastes with fluoride help prevent tooth decay by strengthening your tooth enamel and fighting away bacteria that cause cavities. Fluoride toothpaste is also recommended for toddlers and children but in a lower percentage. Too much fluoride can weaken the enamel. For children younger than three years, an amount equal to a grain of rice is enough. For children aged three to six years, use a pea-sized amount of fluoride toothpaste.
   • Whitening toothpastes usually contain mild abrasives that are typically mineral compounds such as magnesium carbonate, hydrated aluminum oxides and calcium carbonate. These help remove surface stains that cause yellowing and help you to achieve a brighter tooth surface. Whitening toothpastes also often contain a small percentage of hydrogen peroxide, a bleaching agent that helps remove stains.
     • Whitening toothpastes that contain hydrogen peroxide, which is effective, but it can cause sensitivity. You can ease the sensitivity by alternating between a whitening and sensitivity toothpaste every day.
   • Desensitizing toothpastes are best for people who have sensitive gums and teeth. These contain compounds such as potassium nitrate and potassium citrate with soothing effects to reduce sensitivity. To improve the effectiveness of these products, leave them on for at least two minutes before rinsing with water.
   • For people with fluoride sensitivity, toothpastes with natural ingredients such as xylitol, green tea extract, papaya plant extract, citric acid, zinc citrate and baking soda are also effective in whitening and thoroughly cleaning teeth.
2. Pick the right toothbrush. Both manual and electric powered toothbrushes can effectively clean teeth. People who have difficulty using a manual toothbrush may find powered toothbrushes easier to use but you will still need to learn how to use it properly to avoid gum recession over time. Your dentist can help you decide which type is best suited to your needs.
   • A soft bristled toothbrush is best for people with sensitive teeth and gums.
3. Keep your toothbrush clean. Make sure to replace your toothbrush every three to four months. Avoid storing it in a closed container, as bacteria can accumulate between the bristles over time, leading to plaque, enamel wear, and mouth infections.
   • Do not share your toothbrush with anyone. This can also spread germs, viruses if there is even a small amount of blood on the toothbrush, and disease-causing bacteria into your mouth.
   • Wash your toothbrush before and after every use to keep bacteria from accumulating on the bristles.
   • Once every two weeks, you can also soak your toothbrush in a cup with chlorhexidine mouthwash for 15 minutes to make sure it is germ free.
4. Brush your teeth twice a day. Brushing your teeth is the most important part of your dental care routine. For a healthy mouth and teeth, experts recommend that you brush your teeth twice a day for two minutes with a soft-bristled toothbrush. To use a proper brushing technique:
   • Place your toothbrush at a 45 degree angle to the gums.
   • Gently move the brush back and forth in short, tooth-wide strokes. Brush the outer surfaces, inner surfaces and chewing surfaces of the teeth.
   • Clean the inside surfaces of the front teeth. Tilt the brush vertically and make several up-and-down strokes. For the chewing surface of your molars, start with a back and forth motion, and then continue with a repetitive circular movement.
   • Brush your tongue to remove bacteria and keep your breath fresh.
5. Choose the right floss. Flossing is one the most important steps in your dental care routine besides brushing. Commercial floss is made from synthetic nylon or plastic filaments. It is often treated with flavoring agents, such as mint or lemon, artificial sweeteners and sugar alcohols, such as xylitol and mannitol, to make flossing more pleasant. They may also be waxed with beeswax or plant-based wax for ease of use. Keep in mind, however, that there is no difference in the effectiveness of waxed or unwaxed floss.
   • Organic flosses made from silk are still available online and in certain drugstores for people who want to avoid artificial sweeteners, plastic filaments or fluoride, but these may cost more than regular floss. Both organic and vegan flosses are packaged in plastic containers that are required by the Food and Drug Administration (FDA).
   • Never use string or any other fabric to floss your teeth, as you can severely damage your teeth and gum tissue. Only dental flosses that are approved by the ADA (American Dental Association) have been tested for safety and effectiveness.
6. Floss your teeth regularly. Flossing at least once a day helps remove plaque from the areas between your teeth where your toothbrush can’t reach as plaque that is not removed eventually hardens into tartar and can lead to gum disease. Keep in mind that flossing may cause some discomfort at first but should not be painful either. If you floss too hard, you can damage the tissue between your teeth. With daily flossing and brushing, the discomfort should ease within a week or two. It may take a while to get used to flossing but it should slowly turn into a habit. If your pain persists, talk to your dentist. The proper steps to flossing your teeth are:
   • Break off about 18 inches of floss and wind most of it around one of your middle fingers. Wind the remaining floss around the same finger of the opposite hand. This finger will take up the floss as it becomes dirty.
   • Hold the floss tightly between your thumbs and forefingers.
   • Guide the floss between your teeth using a gentle rubbing motion. Never snap the floss into the gums.
   • When the floss reaches the gum line, curve it into a C shape against one tooth. Gently slide it into the space between the gum and the tooth.
   • Hold the floss tightly against the tooth. Gently rub the side of the tooth, moving the floss away from the gum with up and down motions. Repeat this method on the rest of your teeth. Don’t forget the back side of your last tooth. Once you’re finished, throw the floss away. A used piece of floss won’t be as effective and can reintroduce bacteria into your mouth.
   • You can easily inspect the floss and see the plaque collected on it. That part should be replaced with a new piece by simply rolling your fingers.
   • Children should start flossing their as soon as they have two or more teeth. However, since most children younger than 10 or 11 years are not able to floss properly, they should be supervised by an adult.
7. Use a mouthwash. Just like toothpaste, there are different types of mouthwashes that help take care of your individual oral care needs. Over-the-counter mouth rinses can help freshen your breath, strengthen enamel, loosen plaque before brushing or kill bacteria that cause gingivitis.
   • For your daily oral care routine, swish one fluid ounce of mouthwash in your mouth after brushing and having meals for two to three minutes, and then spit it out. Ask your dentist or hygienist to recommend the mouthwash that is best suited to your individual needs. In some cases, your dentist might prescribe a stronger fluoride or antibacterial rinse for you.
   • A cup of lukewarm, distilled water is an effective homemade mouthwash for people with sensitive teeth and gums to help kill bacteria and wash away food debris.
   • If you need to avoid alcohol, read ingredient labels carefully as many over-the-counter mouth rinses contain high amounts of alcohol and use it as the main ingredient.
   • When buying from a store, check the ingredient list to avoid sodium lauryl sulfate (SLS). SLS is an artificial detergent that can cause sensitivity and mouth ulcers. It is used as a foaming agent in many toothpastes also. Instead, choose a mouthwash with a natural emulsifier like vegetable oil, sodium bicarbonate (baking soda), or sodium chloride (salt). Plant extracts such as peppermint, sage, cinnamon and lemon help freshen your breath.
8. Try using a water pick. A water pick is pressure washer for the mouth, helping to blast stuck-on food from the surface and between the crevices of the teeth and gums. It's an excellent and healthy way to cleanse the mouth after meals.
9. Ask your dentist about other cleaning tools. Your dentist and hygienist may suggest other cleaners to supplement your dental care routine, such as:
   • Interdental cleaners work better than floss for people who have large spaces between their teeth. They can look like tiny brushes or like three-sided, wide toothpicks. These cleaners also work well in people who have braces or missing teeth, and in people who have had gum surgery. You can find them at most grocery stores and drugstores.
   • Oral irrigators are electrical devices that pump water in a steady or pulsating stream to flush out food and debris in pockets between teeth, or in braces. They also are used to deliver medicine to hard-to-reach areas. For example, prescription rinses can be sprayed into gum pockets with an oral irrigator. You can also use an oral irrigator with a diluted mouthwash, which is helpful for those who have dental implants or bridges.
   • Interdental tips are flexible rubber nibs used to clean between the teeth and just below the gum line. Plaque and bits of food can be removed by gently running the tip along the gum line.
10. Rinse your mouth with water. Rinsing with water after meals or drinking caffeinated beverages will help remove any leftover food or residue from your teeth will help prevent stain and decay. This method is especially useful if you’re away from home and don’t get a chance to brush or floss after eating. Drinking water throughout the day and rinsing with clean water after meals is the most underrated method of overall oral health.
    • Always avoid brushing right after very acidic foods, which can weaken your enamel. Instead, rinse with water.
11. Avoid smoking. Cigarettes and chewing tobacco are harmful to your oral health as they can cause stained teeth, gum disease, oral cancer, slow healing after a tooth extraction or surgery which increases the risk of dry socket, a dulled sense of taste and smell and bad breath. Quitting is the only way to decrease your risk of these and other-tobacco related health problems.
    • Talk to your dentist or doctor to make a treatment plan that can help you quit smoking.

Using Herbal and Home Remedies

1. Dip your toothbrush into a sea salt mixture. Instead of using toothpaste, dip your toothbrush into a sea salt mixture for 3–5 minutes, made by dissolving ½ teaspoon of salt in 1 fluid ounce of water, and brush your teeth with it. The salt temporarily increases the pH balance of your mouth, turning it into an alkaline environment in which germs and bacteria cannot survive.
   • You may feel that your gums hurt for a little while and this is absolutely normal because the salt is hygroscopic, meaning it attracts water. Salt can also be abrasive so try using this method no more than once a week.
   • A salt water mouth rinse after meals can also help keep your mouth and throat clean while soothing and healing mouth sores.
2. Try oil pulling. Oil pulling is an Ayurvedic remedy in which you swish oil in your mouth to remove harmful germs and bacteria from your mouth. Vegetable oil contains lipids that absorb toxins and pull them out of saliva, as well as stopping cavity-inducing bacteria from sticking to the walls of your teeth.
   • Take a spoonful of oil and swish it in your mouth for one minute to gain the benefits. If you can, try to swish the oil longer for 15 to 20 minutes. To make sure the oil absorbs and detoxifies as much bacteria as possible, aim to do this with an empty stomach.
   • Spit out the oil and rinse out your mouth well, preferably with lukewarm water.
   • Buy organic, cold-pressed oil. Sesame oil and olive oil can work. Coconut oil is the most popular because of its taste as well as its richness in natural antioxidants and vitamins, such as Vitamin E.
3. Use a strawberry paste. The malic acid in strawberries is a natural emulsifier that helps removes surface stains and plaque. To make your own whitening paste, simply mash two to three strawberries in a cup and add ½ teaspoon of baking soda. Clean your teeth with this paste a few times per week.
   • Since the malic and citric acid in strawberries can erode enamel, use this remedy in conjunction with a fluoride toothpaste.
4. Make a baking soda paste. Baking soda help whiten teeth and promote overall oral health. Take a teaspoon of baking soda and mix it in two teaspoons of water to make a paste. Brush your teeth with this paste a few times per week.
   • Baking soda can also be used as a mouth rinse after meals by dissolving one teaspoon of baking soda in a cup of water and swishing it in your mouth for two to three minutes. This creates an alkaline environment in your mouth, which prevents the action of bacteria and neutralizes any dangerous acids.
5. Try apple cider vinegar to remove surface stains. Apple cider vinegar is a multipurpose household product that also has natural teeth whitening properties. Although results may not be instant, using apple cider vinegar in conjunction with baking soda can help remove surface stains and whiten your teeth.
   • To make your own teeth whitening paste, mix two teaspoons of apple cider vinegar with ½ teaspoon of baking soda, which can be used a few times per week.
   • You can also simply use apple cider vinegar as a mouthwash along with your daily oral care routine.
6. Fight plaque with coconut oil and mint leaves. Coconut oil is a natural emulsifier which helps clean your teeth, reduce stains and fight off plaque and cavity causing bacteria. Mix a small amount of mashed peppermint or spearmint leaves (approx. 1–2 grams) with two to three tablespoons of coconut oil to use as a whitening paste or mouthwash. The peppermint leaves help keep your breath fresh throughout the day.
   • Since coconut oil is gentle and non-abrasive, it can be used daily. It is also safe for people with sensitive teeth and gums.
7. Give hydrogen peroxide a try. Many commercial mouthwashes and toothpastes have a 1.5% concentration of hydrogen peroxide, a powerful bleaching agent with a chemical composition that is incredibly close to water. This can help whiten your teeth. Hydrogen peroxide also helps kill bacteria, wash away debris and is especially useful to prevent gingivitis.
   • As some side effects can occur with prolonged use, ask your dentist about proper usage instructions for your individual needs.
8. Chew a piece of gum. Studies show that chewing sugar-free gum that contains xylitol for 20 minutes a day following meals can help prevent tooth decay. Chewing gum increases saliva production which in turn washes away food debris, neutralizes acids produced by bacteria, strengthens tooth enamel, and provides disease-fighting substances throughout the mouth.
   • Sugary gum also promotes saliva production but can increase plaque bacteria, so this type of gum should not be used.
   • Don’t let chewing gum replace brushing and flossing, as these are the most important steps of your oral care routine.

Making Dietary Changes

1. Eat more crunchy fruits and vegetables. A big part of keeping your teeth clean involves eating the right foods. Naturally crunchy foods contain fiber, which helps increase saliva production in your mouth, removing many of the sugars and chemicals that can cause tooth decay. About 20 minutes after you eat something, your saliva begins to reduce the effects of the acids and enzymes attacking your teeth. Additionally, saliva contains traces of calcium and phosphate, which can also restore minerals to areas of teeth that have lost them from the bacterial acids.
   • Avoid sticky, chewy, sugary foods. Instead, eat fresh, raw, crunchy fruits and vegetables to help clean your teeth. Cucumbers, carrots, broccoli, celery, and raw nuts are great choices to eat to keep your teeth clean.
   • Limit your intake of fruits that contain citric acid, such as oranges, lemons, berries and tomatoes. Too much citric acid can cause enamel erosion. However, don’t completely avoid these fruits unless you have a digestive condition or allergy. These fruits contain many nutrients that are essential for bodily functions and contribute to creating a strong immune system.
2. Avoid high fructose corn syrup. High fructose corn syrup is commonly found in many processed snacks and beverages, and it is the leading cause of tooth decay. Always read the nutrition label before buying foods. Regularly drinking carbonated beverages can also cause discoloration of teeth and enamel wear.
3. Drink fluoride-rich water. Fluoridated drinking water helps wash away food debris and bacteria and increase saliva production, while the fluoride helps strengthen tooth enamel thus preventing tooth decay. However you should test yourself before this, as fluoride in high concentrations can be poisonous. People with sensitive teeth especially benefit from drinking cool, fluoridated water, since it also reduces inflammation in the gums.
   • Aim to drink at least eight ounces of water every two hours. The recommended daily amount for the average adult is two liters of water.
   • If you consume caffeinated beverages, drink one liter of water for every cup of caffeine. Not getting enough water can also lead to dehydration.
   • You can safely use fluoridated water to prepare infant formula. However, prolonged exposure and intake of fluoride during infancy may cause mild fluorosis, which actually weakens enamel. Fluorosis only occurs with baby teeth but it can also affect the development of permanent teeth and lead to white spots on teeth, so consider ways to minimize your baby’s exposure to fluorosis until they begin to grow permanent teeth such as using distilled, demineralized or purified water and giving your child calcium-rich foods and beverages. Since fluoride isn’t an essential mineral for the body, you do not need to worry about any deficiency.
4. Drink tea in moderation. Both green and black tea contain antioxidant compounds known as polyphenols that either reduce or kill plaque bacteria. This means that they can prevent the production of acids that cause cavities and erode enamel.
   • Depending on the type of water you use to brew your tea, a cup of tea can also be a source of fluoride.
   • Adding milk to black tea can also boost your calcium intake, making your teeth stronger and resistant to bacteria.
   • Keep in mind that drinking too much tea can also cause stains and, in some cases, dehydration, so try to limit your intake to two to three cups of tea per day.
5. Eat calcium-rich foods. Calcium is essential to forming healthy teeth and bones. Calcium is especially important for children who have just started forming new teeth and for older people who have weaker teeth and bones. The best way to get more calcium is through food. Cook foods in a small amount of water for the shortest possible time to keep more calcium in the foods you eat. The richest food sources of calcium include:
   • Cheeses such as parmesan, Romano, Swiss cheese, white cheddar, mozzarella, and feta
   • Low-fat or skimmed milk and butter
   • Yogurt: This is also a good source of probiotics, which are bacteria that help boost the body’s immune system.
   • Tofu
   • Blackstrap molasses
   • Dark leafy greens such as spinach, kale, turnip greens, Swiss chard
   • Almonds, hazelnuts and Brazil nuts
6. Take calcium supplements. Calcium is essential to forming healthy teeth and bones. The two most popular forms of calcium supplements are calcium citrate and calcium carbonate. Taking vitamin D and magnesium supplements with calcium can help your body absorb and use the calcium more efficiently. Calcium supplements should be taken in very small doses, no more than 500 mg at any given time, in divided doses with six to eight cups of water to avoid constipation.
   • Talk to your healthcare provider before giving a child any nutritional supplement, including calcium.
   • Calcium citrate is more easily absorbed and digested by the body. It should not be used if you are taking any antacids or blood pressure medications.
   • Calcium carbonate is less expensive and contains more elemental calcium required for bodily processes. But it needs more stomach acids in order to be absorbed. So take this supplement with a glass of orange juice.
   • Calcium supplements derived from oyster shells, dolomite, and bone meal are best avoided as they may contain lead, which can cause anemia, damage to the brain and kidneys, raise blood pressure and cause poisoning. Calculus (tartar) on your teeth may also increase while using these supplements, so visit your dentist for a cleaning whenever you feel the deposits on your lower front teeth.
7. Get enough Vitamin D. Vitamin D helps your body absorb and use calcium. It is also beneficial for boosting your immune system to fight against bacteria, viruses and free radicals that can erode teeth. Getting enough vitamin D can help you maintain a healthy smile, strengthen bones and even help prevent various types of diseases and cancers. Here are some ways to make sure you get enough vitamin D:
   • Get more exposure to sunlight. Your body naturally makes vitamin D when exposed to sunlight. People with light skin should try to get at least 10 to 15 minutes of sunlight, while people with dark skin should get at least 30 minutes of sunlight exposure daily. Clouds, smog, clothing, sunscreen and window glass all reduce the amount of sunlight that actually reaches the skin.
   • Natural food sources of vitamin D include cod liver oil, eggs, fatty fish such as salmon, juices and dairy products fortified with vitamin D.
   • Dietary supplements are also available at most pharmacies for people with low vitamin D. Children under 12 months of age need at least 400 IU of vitamin D. Children over 1 year and most adults need at least 600 IU, including pregnant and breastfeeding women. People above the age of 70 may need up to 800 IU of vitamin D. Ask your doctor before giving vitamin D supplements to an infant or child.
   • Always ask your doctor before taking any dietary supplements. Taking too much vitamin D supplements can cause side effects such as dehydration, poor appetite, weight loss, fatigue, sore eyes, itchy skin, muscle and bone pain, vomiting, diarrhea and constipation.

Getting Professional Medical Help

1. Look for signs that you should see a dentist. There are some conditions and other symptoms that signal the need to visit a dentist. Some of these signs include:
   • Your teeth are sensitive to hot or cold.
   • Your gums are puffy and/or they bleed when you brush or floss.
   • You have gum recession or loose teeth.
   • You have fillings, crowns, dental implants, dentures, etc.
   • You have persistent bad breath or bad taste in your mouth.
   • You have pain or swelling in your mouth, face or neck.
   • You have difficulty chewing or swallowing.
   • You have a family history of gum disease or tooth decay.
   • Your mouth is often dry, even if you regularly drink water.
   • Your jaw sometimes pops or is painful when opening and closing, chewing or when you first wake up; you have an uneven bite.
   • You have a spot or sore that doesn’t look or feel right in your mouth and it isn’t going away.
   • You don’t like the way your smile or teeth look.
2. Schedule a professional dental cleaning check-up. Visit your dentist for a professional cleaning and checkup. At your checkup, the dentist or hygienist will ask about your recent medical history, examine your mouth and decide whether or not you need x-rays.
   • Let your dentist know about any tooth or gum sensitivity such as cracked teeth or swelling, redness or bleeding in the gums. It is important to let your dentist know about changes in your overall health since many medical conditions can affect your oral health too.
   • Depending on your treatment plan, the hygienist may use a special dental instruments to check your gums for gum disease.
3. Ask your dentist about teeth whitening options. Your dentist can help you find the right whitening product or procedure to help you get a brighter smile. Whiteners may not correct all types of discoloration, especially if you have brown or gray hued teeth. If you have had bonding or tooth-colored fillings placed in your front teeth, the whitener will not affect the color of these materials, and they will stand out in your newly whitened smile. You may want to investigate other options, like porcelain veneers or dental bonding. Some other ways to get a whiter smile are:
   • In-office bleaching is a dental procedure in which dentist applies either a protective gel to your gums or a rubber shield to protect the oral soft tissues, which is followed by a bleaching agent. This procedure can be done in one visit to the dentist’s office.
   • At-home bleaching with products containing hydrogen peroxide is useful for some people. There may be potential side effects, such as increased sensitivity or gum irritation, so speak with your dentist before using any whitening products.
   • Whitening toothpastes help remove surface stains and reduce discoloration over the long term with a proper oral care routine.
4. Get a dental x-ray. A dental x-ray can help your dentist detect any signs of damage or disease in your teeth that may not be visible during a regular check-up, which may be the cause of teeth discoloration. If you frequently experience toothaches or bleeding gums, an x-ray can help your dentist understand the cause better.
   • If you are a new patient, your dentist may recommend getting an x-ray to determine the current status of your oral health. A new set of x-rays may be needed to help your dentist detect any cavities, analyze your gum health or evaluate the growth and development of your teeth.
   • Tell your dentist if you are pregnant to use a special apron that protects you and your child from any radiation exposure.

Warnings

• Some people try whitening their teeth with activated charcoal. However, there is little evidence that it is effective. Most dentists don't recommend using charcoal in your mouth since it blackens gums.

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