Gum disease, or periodontitis, is a common condition affecting 47.2% of adults (64.7 million) over 30 in the United States. It is characterized by tissue damage around the teeth, which can lead to tooth loss, bone loss, bad breath, and, at its worst, systemic diseases, including diabetes, Alzheimer’s, heart disease, and stroke.
Poor oral hygiene, smoking, genetics, and age are all factors that contribute to gum disease. Harmful oral bacteria feed on the food particles in the mouth, creating plaque and tartar build-up, which can lead to painful and uncomfortable symptoms.
Restoring gum health is essential for achieving optimal oral hygiene, a beautiful smile, and improved overall health. Following a gum health restoration plan requires diligence, consistency, and commitment. This guide provides seven steps to restore gum health and achieve optimal oral hygiene.
Key Insights:
- Gum Disease Impact: Affects 47% of adults over 30, leading to tooth loss and serious systemic diseases if untreated.
- Signs to Watch For: Early signs include red, swollen gums, bleeding, bad breath, and receding gum lines.
- Steps to Restore Gum Health: Brush with fluoride toothpaste, floss daily, use antibacterial mouthwash, avoid tobacco, try oil pulling, eat a balanced diet, and visit the dentist regularly.
- Lifestyle Changes: Quitting smoking and adopting good oral hygiene and dietary habits can prevent and reverse early gum disease.
- Professional Care: Regular dental checkups and cleanings are essential for maintaining gum health and preventing long-term issues.
Signs and Devastating Effects of Gum Disease
Gum disease is a slow-progressing, painless condition that becomes more prevalent at age 30–40. Plaque and tartar build-up that hardens on the teeth and enters below the gum line leads to inflammation, receding gums, and pockets full of bacteria. The bacteria feed on the gum tissue, releasing toxins that cause inflammation and infection, leading to pain, redness, sensitivity, and chronic inflammation.
Gum diseases start as gingivitis and, if left untreated, can progress to periodontitis. Early signs of gum disease include:
- Red gums due to inflammation
- Bleeding gums when brushing
- Persistent bad breath (halitosis)
- Receding gum line
- Loose teeth due to bone loss
- Tooth loss
- Pain when chewing or brushing teeth
- Sensitivity
Advanced periodontitis, unfortunately, can’t be reversed and can trigger life-threatening systemic diseases. You can, however, manage and prevent it from getting worse by implementing and following an effective gum health restoration plan.
7 Steps to Restoring Gum Health
You can minimize or reverse the adverse effects of gum disease with early detection and intervention. Follow these seven steps to restore your gum health, improve oral health, and reduce the risk of systemic diseases.
1. Brush Your Teeth Twice a Day with Fluoride Toothpaste
Brushing your teeth twice a day for two minutes with an ADA-approved fluoride toothpaste is the cornerstone of good oral hygiene. Proper brushing removes plaque and tartar, reduces bacteria, and helps prevent decay. Be sure to brush your teeth the right way:
- Hold your toothbrush at a 45-degree angle against the gums
- Gently brush in circular motions
- Clean the inside, outside, and chewing surfaces of each tooth
Fluoride penetrates the enamel and helps strengthen teeth, reducing the risk of cavities. If you have dental bridges, crowns, or implants, use a soft-bristled brush and be extra gentle. You don’t want to scratch or damage the surfaces.
2. Floss Daily to Remove Plaque and Food Particles
Brushing alone can’t remove plaque and bacteria living between the teeth. Flossing daily provides extra protection against interproximal plaque and gum disease. To floss correctly:
- Wind 18–24 inches of floss around your middle fingers.
- Grasp the floss tightly between your thumb and index finger.
- Gently insert the floss between teeth, moving up and down in a saw-like motion.
- Curve the floss against the side of the tooth, forming a “C” shape.
- Slide the floss up and down to remove plaque between teeth. Avoid gliding into your gums to prevent scratching, bleeding, and pain.
- Unwind fresh floss as you move between teeth.
The ADA recommends flossing at least once a day. Floss before brushing to loosen plaque and bacteria so the toothbrush can remove them more effectively. Water flossers such as the Waterpik are an excellent alternative if you have dexterity or vision issues.
3. Use an Antibacterial Mouthwash to Kill Bacteria
Mouthwash kills bacteria, freshens bad breath, and rinses away food particles between teeth. Look for an ADA-approved mouthwash that contains cetylpyridinium chloride (CPC), chlorhexidine, and essential oils. Proper use of mouthwash is essential.
- Brush and floss your teeth first to dislodge food particles, plaque, and tartar.
- Pour 3–5 teaspoons of mouthwash into a cup. Check the product label for the correct dosage.
- Empty the cup into your mouth, swish the liquid for 30 seconds, and gargle. Don’t swallow the mouthwash.
- Spit out the mouthwash, rinse your mouth with water, and spit again.
- Don’t eat or drink for at least 30 minutes after using the mouthwash.
Mouthwash isn’t a replacement for brushing and flossing. It’s an adjunct to help reduce bacteria and prevent plaque build-up between visits to the dentist.
4. Avoid Tobacco Products
Smoking and chewing tobacco increase the risk of developing gum disease, cancers, and other serious health problems.
Nicotine and other toxins in tobacco products cause blood vessels to constrict, reducing the flow of oxygen-rich blood and nutrients to your gums. This weakens the gum tissue, making your gums more susceptible to infection.
The best way to protect your gum health is to quit smoking and avoid tobacco products altogether.
5. Oil Pulling
Oil pulling is an ancient Ayurvedic practice that involves swishing a tablespoon of oil in your mouth for 15–20 minutes. The most popular oils for oil pulling are sesame, sunflower, and coconut.
Oil pulling helps reduce oral bacteria, plaque build-up, and gingivitis. It also improves your breath and whitens teeth. To oil pull:
- Put one tablespoon of oil in your mouth.
- Swish it around for 15–20 minutes.
- Spit out the oil in a trash can. Spitting in the sink or toilet can cause blockage over time.
- Rinse your mouth with salt water to remove any residue.
- Carry on with your regular brushing and flossing routine.
Oil pull at least once daily for best results, preferably early in the morning on an empty stomach. Don’t swallow the oil, as it can contain toxins from the bacteria in your mouth.
6. Eat a Balanced Diet
Did you know that what you eat affects your gum health? Sugary and starchy foods feed bacteria in the mouth and increase plaque build-up, while rich foods rich in calcium and vitamin C strengthen the teeth and gums.
Eating a balanced diet of fruits, vegetables, whole grains, lean proteins, and dairy products can help restore and maintain gum health.
7. Don’t Skip Dental Visits
Regular dental checkups are the best way to restore and maintain gum health. Dental professionals can identify early signs of gum disease and advise on how to keep your mouth healthy.
They can perform professional dental cleanings, identify plaque and tartar build-up, and provide additional treatments to restore your gum health. Visit the dentist every six months for the best results.
Restoring gum health is a process that takes time and dedication, but the payoff is well worth it. The proper oral hygiene regimen, combined with a balanced diet, good lifestyle habits, and regular dental visits, will help you restore your gum health and achieve optimum oral hygiene.
Improve Your Gum Health Today with the Professionals
Good oral hygiene habits are essential to restoring gum health. The devastating effects of gum disease on your overall health and quality of life can be prevented with proactive, preventive measures. The Dental Team offers treatments for restoring gum health.
Our team of experienced dentists is well-versed in optimal oral care and techniques to help you restore your gum health. Find a The Dental Team location near you and book an appointment today for optimal oral health.
FAQs About Restoring Gum Health
What are signs of unhealthy gums?
There are several signs of unhealthy gums, including bleeding when you brush or floss your teeth, gum tissue that is bright red or purple in color, swollen gums, receding gums, tenderness or pain in the gums and bad breath.
If you experience any of these symptoms for more than a couple of days it is important to visit your dentist for a thorough examination. If left untreated, gum disease can worsen leading to tooth loss and other serious health problems.
It is also important to practice good oral hygiene by brushing twice daily and flossing at least once a day as well as visiting your dentist for regular checkups and cleanings. This will
Can gums grow back?
What is gum disease and how common is it?
Gum disease, or periodontitis, affects 47.2% of adults over 30 in the United States. It’s characterized by tissue damage around the teeth, leading to tooth loss, bone loss, bad breath, and potentially systemic diseases like diabetes, Alzheimer’s, heart disease, and stroke.
What causes gum disease?
Gum disease is caused by poor oral hygiene, smoking, genetics, and age. Harmful oral bacteria feed on food particles in the mouth, creating plaque and tartar build-up, leading to symptoms like inflammation, receding gums, and pockets full of bacteria.
What are the early signs of gum disease?
Early signs of gum disease include red gums due to inflammation, bleeding gums when brushing, persistent bad breath (halitosis), receding gum line, loose teeth due to bone loss, tooth loss, pain when chewing or brushing teeth, and sensitivity.
Can advanced periodontitis be reversed?
Advanced periodontitis can’t be reversed but can be managed and prevented from getting worse with an effective gum health restoration plan.
What are the 7 steps to restoring gum health?
- Brush your teeth twice a day with fluoride toothpaste.
- Floss daily to remove plaque and food particles.
- Use an antibacterial mouthwash to kill bacteria.
- Avoid tobacco products.
- Practice oil pulling with oils like sesame, sunflower, or coconut.
- Eat a balanced diet rich in calcium and vitamin C.
- Don’t skip dental visits for regular checkups and cleanings.
How does oil pulling help in restoring gum health?
Oil pulling involves swishing a tablespoon of oil in your mouth for 15–20 minutes. It helps reduce oral bacteria, plaque build-up, gingivitis, improves breath, and whitens teeth.
Why is a balanced diet important for gum health?
A balanced diet affects gum health as sugary and starchy foods increase plaque build-up, while foods rich in calcium and vitamin C strengthen the teeth and gums.
