Having bad breath worries almost anyone. Maybe you want to correct it because you fear it will be unpleasant to others or maybe you wake up in the morning with bad breath and would like to have it fresh all day. You can improve it by adopting good oral hygiene habits and changing your diet by integrating foods with refreshing properties. If you can't fix the problem, talk to a dentist to find the cause.
Steps
Method 1 of 3: Maintain Good Oral Hygiene
Step 1. Brush your teeth and floss every day
To have a clean mouth, free from bad breath bacteria, you should adopt correct and regular oral hygiene habits. Brush your teeth twice a day, morning and evening, but also after meals (if you eat acidic foods, you should wait 30 minutes, as they weaken the enamel). Use a baking soda-based toothpaste. Brush your teeth making small circles on the front and back for two to three minutes.
You should also get used to flossing every day to make sure you remove any food residue between your teeth. If you don't get rid of them, the bacteria will start feeding on them, which can make your breath heavy
Step 2. Use a tongue scraper, available at the pharmacy
You can also use a toothbrush, running it over your tongue every time you brush them. Being an area predisposed to bacterial proliferation, keeping it clean helps to have pleasant breath.
- Gently clean your tongue with a scraper or toothbrush. As you brush it, you should observe the removal of a white patina. Once removed, the tongue will appear pink and clean.
- Make sure you brush the entire tongue, not just the middle part.
- A toothbrush is not as effective as a scraper: according to one study, cleaning the tongue with a toothbrush reduces bacteria by 45%, while with a scraper by 75%.
Step 3. Use mouthwash once a day to quickly freshen your breath
Gargle after a meal, after brushing and before flossing. You can buy one of several commercially available mouthwashes, but you should avoid those that contain high percentages of alcohol and other additives: since they can dry out your mouth, you risk getting bad breath.
- If you want to try a natural mouthwash, rinse your mouth with water and a few drops of peppermint oil.
- You can also rinse it with black or green tea. According to some studies, it helps fight the proliferation of bacteria responsible for bad breath.
- Mouthwash cannot replace brush and floss.
Step 4. Try the oil pulling technique, which allows you to freshen your breath using oil
Just have a little patience. It is an Ayurvedic method that involves the use of oil to remove the microorganisms responsible for bad breath.
- To perform oil pulling, you need a teaspoon of coconut, sesame, or sunflower oil. Shake it in your mouth for 20 minutes to remove bad breath bacteria. Then, spit it out and you will see that your breath will refresh.
- If this is your first time trying this technique and you can't hold the oil in your mouth for 20 minutes, don't worry. Hold on for as long as you can at first, then gradually increase it until it reaches 20 minutes.
- Oil pulling should complement proper oral hygiene. Even if you use the oil, you still need to brush your teeth and floss.
Method 2 of 3: Eat Foods That Refresh Your Breath
Step 1. Season the food with fresh parsley
Since it contains chlorophyll, it has been shown to be effective for freshening breath, as it is a naturally deodorizing substance. Use it to garnish a dish or to cook.
You can also try making a smoothie or juice by blending a handful of parsley. Sip it when you feel the need to freshen your breath
Step 2. Snack on fresh fruits and vegetables, such as apples, carrots, and celery, which help keep your breath fresh
Cut them into cubes, put them in a container and take them with you.
- These foods promote salivation between meals and help remove bacteria from the tongue, teeth and gums. They are a kind of mini toothbrushes, not to mention that they bring many other benefits to the body.
- They also help you feel full between meals. In this way, they prevent the accumulation of acids in the stomach, which can make the breath unpleasant.
Step 3. Eat yogurt and cheese
Dairy products help neutralize the acids in the oral cavity and remove the bacteria responsible for bad breath. Eat a small piece of cheese at the end of a meal to eliminate the microorganisms left on the teeth.
- You can also eat unsweetened yogurt to decrease the hydrogen sulfide levels in your mouth, which can cause bad breath.
- In addition, most dairy products, such as yogurt and cheese, are fortified with vitamin D and contain calcium, substances that help maintain good oral hygiene.
Step 4. Avoid garlic and onions
In fact, you should try not to eat foods known to cause bad breath, such as garlic and onion. They contain sulfur compounds that are absorbed by the body and released when exhaling through the mouth. Even if you brush your teeth well, the smell of these foods can only be disguised, without ever being able to really eliminate it.
Step 5. Choose less acidic drinks
Avoid drinking too many sodas and fruit juices, which are rich in acids. Don't consume more than one a day, otherwise always opt for water. Limiting contact between acids and teeth can help reduce the bacteria responsible for bad breath.
- You should also avoid overdoing coffee or caffeinated drinks - they dehydrate and dry out your mouth. Xerostomia can cause bad breath. Instead, drink plenty of water to keep your mouth hydrated.
- If you consume these drinks, swallow them right away. Do not keep them in your mouth, otherwise the acid substances will come into contact with the teeth.
Step 6. Chew sugar-free gum
By stimulating salivation, they help eliminate food residues or bacteria that weigh down the breath. Avoid sugar-containing ones, which can contribute to bad breath.
Method 3 of 3: Contact a Dentist
Step 1. Go to the dentist regularly
To make sure you have good oral hygiene, make an appointment every six months or at least once a year (more frequently if recommended).
Going to the dentist regularly can also discuss your oral hygiene habits and make sure you do everything possible to have a healthy mouth
Step 2. See your dentist if your bad breath doesn't give you a break
If you believe it is chronic despite trying to maintain proper oral hygiene and good nutrition, it may be necessary to go to the dentist to discuss your oral hygiene and get advice on how to properly care for your teeth.
He may diagnose chronic bad breath, suggesting that you make changes to your oral hygiene and diet to counteract the problem
Step 3. Consider if you have halitophobia, which is the constant thought of having bad breath, although no one else can perceive it
It is possible that you cover your mouth when you speak, distance yourself from others, or avoid exposing yourself to various social situations. You may also be obsessed with cleaning your teeth and tongue.
