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Is Rinsing Your Mouth After You Brush Wrong? See What Science Says

Is Rinsing Your Mouth After You Brush Wrong? See What Science Says

According to the Centers for Disease Control (CDC),[1]half of Americans age 30 and older have some form of gum disease. That’s one out of every two people. According to the American Academy of Periodontology (AAP) this disease can be devastating if left untreated.[2]Research has shown that it can lead to tooth loss, and is associated with other chronic inflammatory illnesses, such as diabetes and cardiovascular disease.

Most of us are keenly aware of the basics of good oral hygiene.[3] Brush twice a day in a circular motion and floss daily. We’ve been taught how to take care of our teeth since we were knee high. But when it comes to rinsing after brushing some of us could be missing a key component that could further assist in the prevention of gum disease.

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The great debate: To rinse or not?

Most of us are used to rinsing our mouths out after we finish brushing. It is the natural last step. Your teeth are clean and your breath is fresh, so you do one final rinse and you’re on your way. Research, however, has found that this may be counterproductive especially if you’re not brushing for a full two minutes or longer. If you rinse with water immediately after brushing your teeth, you essentially are rinsing away all of the benefits that fluoride provides to your teeth.[4] By not rinsing after brushing, you give the fluoride more time to protect your teeth, which could be the catalyst to healthier teeth and fewer cavities. [5] However, there is also research that shows that fluoride is toxic and excessive exposure may do more harm than good.[6]

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So, for those with sensitive stomachs or who fear that ingesting toothpaste can harm you over time – since scientists have not reached a definitive conclusion on the dangers of over-ingesting fluoride – experts suggest that if you must rinse, do it by creating a “slurry”.[7] Sip a tiny amount of water and mix it with the toothpaste foam in your mouth. You should briskly swish the mixture around in your mouth and then spit it out with no further rinsing. If you do choose to rinse with a mouth full of water, be sure you brush for at least two minutes to allow the fluoride to work its magic.

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Proper tooth care: The basics

Proper tooth care coupled with simply not rinsing following brushing is the key to minimizing the risks of developing tooth decay and gingivitis.

Oral hygienists agree that proper oral health care consists of:

  • Brushing your teeth twice daily with a fluoride: Using the proper technique to brush your teeth is probably more important than how long you actually brush according to dentists. By brushing twice a day and not rinsing or using the “slurry” method you allow the fluoride to more effectively make teeth more resistant to acid from plaque bacteria and sugars in the mouth and reverse the early tooth decay.[8]
  • Flossing your teeth daily: The ADA recommends cleaning between your teeth once a day.[9] This is important because not all plaque is removed by brushing. Flossing may also help prevent gum disease and cavities.[10]
  • Brushing for at least 2 minutes every time you brush: Oral health experts suggest two minutes of brushing because “if you’re not brushing your teeth long enough, you may not be getting your teeth clean enough. If you leave behind bacteria on the teeth after brushing, it can lead to serious problems such as gingivitis or periodontitis.”[11] Two minutes is the minimum amount of time researchers say the average person needs to spend brushing– especially for those choosing to fully rinse after brushing. Fluoride needs time to penetrate the teeth and anything under two minutes greatly reduces its effectiveness.

Not rinsing after brushing could be what keeps your teeth healthy and allows you to stave off gum disease. No matter what you decide, follow the steps outlined above and don’t be the next gum disease statistic.

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Reference

[1] American Academy of Periodontology: CDC: HALF OF AMERICAN ADULTS HAVE PERIODONTAL DISEASE
[2] American Academy of Periodontology: PERIODONTAL DISEASE FACT SHEET
[3] Lifehack: 5 Ways To Maintain Good Oral Hygiene
[4] National Center for Biotechnology Information: Factors related to fluoride retention after toothbrushing and possible connection to caries activity
[5] WebMD: Dental Health and Cavities
[6] How Stuff Works: Why is there fluoride-free toothpaste?
[7] Berkeley Wellness: Should You Rinse after Brushing?
[8] Dental Health Foundation: Fluoride Toothpastes
[9] American Dental Association: Federal Government, ADA Emphasize Importance of Flossing and Interdental Cleaners
[10] Mouth Healthy: Plaque
[11] Colgate Oral Health Center: How Long Should You Brush Your Teeth For?

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Last Updated on September 18, 2020

7 Simple Rules to Live by to Get in Shape in Two Weeks

7 Simple Rules to Live by to Get in Shape in Two Weeks

Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

1. Exercise Daily

It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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If you’re a morning person, check out these morning exercises that will start your day off right.

2. Duration Doesn’t Substitute for Intensity

Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

3. Acknowledge Your Limits

Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

4. Eat Healthy, Not Just Food That Looks Healthy

Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

The basic nutritional advice includes:

  • Eat unprocessed foods
  • Eat more veggies
  • Use meat as a side dish, not a main course
  • Eat whole grains, not refined grains[3]

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Eat whole grains when you want to learn how to get in shape.

    5. Watch Out for Travel

    Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

    This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

    If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

    6. Start Slow

    Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

    If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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    7. Be Careful When Choosing a Workout Partner

    Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

    My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

    If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

    I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

    Final Thoughts

    Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

    Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

    More Tips on Getting in Shape

    Featured photo credit: Alexander Redl via unsplash.com

    Reference

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