Dental Hygiene — 10 Tips for Healthy Teeth and Gums

Quick summary

You should brush your teeth twice daily for at least two minutes with fluoride toothpaste, ideally using an electric toothbrush. Proper technique means short, gentle strokes at a 45-degree angle to the gumline. Cavities are best prevented with daily flossing, limited sugar intake, regular professional cleanings, and fluoride toothpaste. Here are the most important tips for keeping your teeth and gums healthy for life.

Proper brushing technique

Good brushing technique is the foundation of all dental hygiene. Many people brush too hard or too quickly, which can damage enamel and irritate the gums.

How to brush correctly

• Hold the toothbrush at a 45-degree angle to the gumline
• Use short, gentle strokes rather than long, hard swipes
• Brush all surfaces: outer, inner, and chewing surfaces
• Do not forget to brush your tongue — bacteria accumulate there
• Spend at least two minutes each time, morning and evening

A common mistake is brushing right after eating acidic foods or drinks such as citrus fruits, soft drinks, or juice. The acid temporarily softens the enamel, and brushing can then cause more harm than good. Wait at least 30 minutes.

Electric vs. manual toothbrush

Electric toothbrushes with oscillating or sonic technology consistently remove more plaque than manual brushes in clinical studies. They are particularly useful for people with reduced hand function, braces, or those who struggle with proper technique. However, a manual toothbrush with correct technique also delivers good results.

Regardless of type, you should replace the brush head or toothbrush every three months, or when the bristles begin to splay.

Flossing and interdental brushes

The toothbrush only reaches about 60 percent of the tooth surface. The remaining 40 percent — the spaces between teeth — need daily cleaning with floss or interdental brushes.

How to floss properly

• Use about 45 cm of floss, wound around your middle fingers
• Guide the floss gently between the teeth with a sawing motion
• Curve the floss into a C-shape around each tooth and move it up and down
• Use a clean section of floss for each gap

Interdental brushes are a good alternative, especially for those with larger gaps or bridges. Your dentist can recommend the right size.

Mouthwash — a useful supplement

Fluoride mouthwash can strengthen tooth enamel and reduce bacterial growth, but it is a supplement — not a replacement for brushing and flossing. Use mouthwash at a different time than brushing, for example after lunch, so you do not rinse away the fluoride from your toothpaste.

Chlorhexidine-based rinses should only be used for short periods and on your dentist's recommendation, as long-term use can stain teeth.

Diet and dental health

What you eat and drink affects your teeth at least as much as your brushing habits.

Foods and drinks that harm your teeth

• Sugar feeds bacteria that produce acid and break down enamel
• Acidic drinks like soft drinks, juice, and sports drinks erode enamel directly
• Sticky sweets cling to teeth and cause prolonged acid production

Foods that strengthen your teeth

• Dairy products like cheese and yoghurt contain calcium and casein that strengthen enamel
• High-fibre vegetables stimulate saliva production, which neutralises acid
• Water is the best drink choice for your teeth
• Nuts and fish contain minerals and omega-3 that support gum health

A good tip is to drink water after meals to rinse away food particles and acid.

Professional cleaning

Even with a perfect home routine, tartar builds up over time. Professional cleaning removes tartar and plaque that brushing and flossing cannot reach.

Most people should have a professional cleaning once or twice a year. Those with periodontitis or higher risk may need more frequent cleanings.

What does dental hygiene and cleaning cost?

Prices for professional cleaning vary in Norway (updated March 2026):

• Simple cleaning with a dental hygienist: NOK 600–1,200
• Cleaning with examination by a dentist: NOK 1,000–1,800
• Extended cleaning for periodontitis: NOK 1,500–3,500
• Electric toothbrush (good quality): NOK 400–2,000
• Floss and interdental brushes (annual cost): NOK 300–600

Investing in good tools and regular prevention is far cheaper than treating cavities and gum disease later.

Common mistakes to avoid

• Brushing too hard — can cause enamel wear and gum recession
• Skipping floss — you only clean 60 percent of the tooth surface without it
• Using an old toothbrush — worn bristles remove plaque poorly
• Rinsing with water right after brushing — this washes away the fluoride from your toothpaste
• Only visiting the dentist when in pain — regular checkups catch problems early

Find a dentist on Flextooth

Regular dental visits are an important part of good dental hygiene. Use Flextooth to find a dentist near you and book an appointment for a checkup and professional cleaning.