What is good oral hygiene? How to look after your teeth

Updated March 2024 | 5 min read
Expert contributors Carol Tran, oral health therapist and president of the Dental Hygienists Association of Australia; Dr Mayuri Hughes, dentist at HCF Dental Centre
Words by Angela Tufvesson

Good oral hygiene supports your overall wellbeing. Here's what you should know about brushing your teeth, how to floss and how often to go to the dentist.

It’s no secret that looking after your teeth helps to prevent tooth decay and gum disease. But did you know that good oral health also supports your overall wellbeing and can have lifelong benefits?

Poor oral health is linked with chronic conditions like heart disease, stroke and diabetes, as well as Alzheimer’s disease, inflammatory bowel disease, and pregnancy and birth complications, according to the Australian Dental Association (ADA).

Problems can stem from bacteria in the mouth travelling to different parts of the body, explains oral health therapist Carol Tran, president of the Dental Hygienists Association of Australia.

"Bacteria can cause inflammation, initially in our mouth and gums, which can send inflammatory factors throughout our whole body, including to the heart, brain and kidneys," she says. "The mouth is the gateway to the body. If you have an unhealthy mouth, it can lead to an unhealthy body."

But it can be tricky to understand what good oral hygiene is. How often should you brush and floss? Are fluoride toothpaste and tooth-whitening products safe? Here’s a guide on how to look after your teeth for a lifetime of better health.

How often to brush your teeth

A 2023 survey by the ADA of 25,000 people found that just over half of Australians brush their teeth twice a day. HCF Dental Centre dentist Dr Mayuri Hughes says you should aim to brush your teeth for two minutes in the morning and before bed to remove plaque and food, and also to prevent gum disease and tooth decay.

"It takes two minutes to do a good job brushing and keep plaque and bacteria off the tooth surface," she explains. "If you brush too quickly, you may brush too hard and wear down your teeth and gums. It’s crucial to brush gently around the gums."

Unless your dentist recommends mouthwash for a particular problem, like bleeding gums, Dr Hughes says there’s no need to use it as part of your everyday routine. "It's more important to remove the soft plaque on your teeth with a toothbrush," she says. And don’t forget to brush your tongue, too.

How to use an electric toothbrush

On average, only 42% of dental plaque is removed after two minutes of brushing, according to the ADA. Some research shows that using an electric toothbrush can remove more plaque than a standard toothbrush.

"An electric toothbrush is going to help keep your teeth healthy compared to a manual toothbrush," says Carol, explaining that because electric toothbrushes do most of the work for you, your brushing relies less on a perfect technique.

"Brush where the gum meets the tooth. If you can feel the electric toothbrush touching your gums, you're on the right spot," she says.

Dr Hughes says people often end up using an electric toothbrush like a manual toothbrush, which means they press too hard. To overcome this problem, she recommends using an electric toothbrush with a 'visible pressure indicator'. "This feature helps you let it gently move around the gums," she explains. "If you're pressing too hard, the light goes off."

Is fluoride toothpaste better?

Tooth decay is the most common chronic disease in Australia, and it's strongly related to our diet – in particular, sugary foods and drinks.

Along with eating a healthy diet low in sugar, tooth decay can be avoided in many cases by regular, effective brushing with fluoridated toothpaste. Fluoride helps to strengthen and protect your teeth so they’re able to resist the bacteria and slow the growth of the plaque that causes tooth decay.

Even though most tap water in Australia is fluoridated, Dr Hughes says fluoride toothpaste is recommended because many of us drink filtered water. "Having that small amount of fluoridated toothpaste twice a day is still really good for your teeth," she says.

The good news is that most typical brands of toothpaste in the supermarket or pharmacy contain fluoride. "You would have to specifically go and look for a fluoride-free toothpaste," says Dr Hughes.

How to floss your teeth

Flossing once a day is an effective way to clean hard-to-reach spots in between the teeth – yet the ADA's 2023 survey found that 75% of Australians rarely or never floss.

"You usually get decay between your teeth and toothbrush bristles are not fine enough to get in between the teeth to remove plaque," says Dr Hughes.

Carol adds that an 'interdental brush', which looks like a tiny Christmas tree on the end of a stick, can be easier to use than floss for some people. "Use an interdental brush before you brush your teeth – that way you don't forget and you can also see the food coming out in between your teeth," she says.

If you're unsure how to floss or use an interdental brush correctly, ask your dentist or dental hygienist to show you.

How often should you visit the dentist

Only 49% of Australians aged 15 and over have visited the dentist in the past year, according to the Australian Institute of Health and Welfare. If you get reminders from your dentist every six months, it isn’t a marketing ploy – it really is beneficial to have regular check-ups.

HCF members who visit an HCF Dental Centre or More for Teeth provider may be able to get 100% back^* on a range of services, like one or two check-ups, scale and cleans and a fluoride treatment depending on their level of cover and annual limits.

In 2023, we covered 2.56 million dental treatments with no gap through our More for Teeth program, saving members $97.4 million.

"When we only see people every 12 months, something we might have been monitoring could become a bigger problem. So, we still recommend to come in every six months so we can keep an eye on your teeth, update X-rays and monitor any issues," says Dr Hughes.

The same goes for children, she says, which has the extra benefit of helping them get used to dental check-ups. "Going to the dentist can be scary for children, so coming more often can help them remember what happens and alleviate any fears more quickly."

Manage dental anxiety feelings with Calm Kid Central

Eligible HCF members with hospital or extras cover have access to Calm Kid Central^{^} at no cost, an online educational and support program to help children aged 4 to 11 feel calm, confident and more cooperative while managing challenging situations.

Are tooth-whitening products safe?

The short answer: most of the time.

Dr Hughes says it's important to protect your gums if you're using an at-home treatment. "The bleach in tooth-whitening products can irritate and burn the gum," she says.

It's also worth noting that if you buy tooth-whitening products at the supermarket or pharmacy, they may not work as quickly as treatments at a dental practice, and they may not last as long.

"Quite often the strength that’s sold at the supermarket or pharmacy is less than what you can get at a dental office," says Carol. "You might need to use tooth-whitening strips for at least two weeks – and probably a month – because the product fit won’t be customised and the concentration is usually less compared to something you can get from a dental clinic."

At least one dental check-up per year with no gap

Our network of HCF Dental and Eyecare Centres gives members easy access to high-quality, affordable healthcare. Don’t live near one? You could still get 100% back^* on popular optical and dental services through our extensive No-Gap network.