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How to Whiten Teeth without Seeing a Dentist

How to Whiten Teeth without Seeing a Dentist

A healthy smile can make you feel great and boost your confidence. Unfortunately, lifestyle choices such as what we choose to eat and drink, and how we look after our teeth can, over time, create a smile we are less than happy with. Our teeth naturally age, the enamel gets thinner, and the dentine layer underneath gets darker, which all adds to the teeth being less white than would be liked and can make us look older than we are. A visit to a specialist can help restore the whiteness but at a price. Fortunately there are ways to maintain and restore the brightness of your smile at home, without visiting the dentist.

How to Whiten Teeth without Seeing a Dentist

Brushing and flossing

Keep teeth brushed and flossed clean to prevent staining and tooth decay which both contribute to discoloration. Always wait for 30 minutes to an hour after eating before brushing teeth. The acids in food soften the enamel, which takes a while to recover. Brushing too soon after eating will be too abrasive on the softened enamel and will cause damage, as well as creating a surface more easily stained.

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Rinse with water

Rinse with water after eating to remove the sugars and acids that cause damage. Remnants of foods will break down in the mouth releasing the sugars and acids that cause damage and discoloration to teeth. Rinsing the mouth will physically remove these.

Chew gum and avoid dehydration

Chew gum to stimulate the production of saliva. The bodies natural defense, it helps reduce the levels of acid and harmful bacteria in the mouth. Drink plenty of fluids to stay hydrated and prevent a dry mouth and lower amounts of saliva.

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Limit certain foods

Avoid staining by limiting the amount of foods that are likely to cause stains, such as tomato sauce and balsamic vinegar. Tannins in tea and coffee, also found in red wine, stick to the tooth enamel, causing an unsightly staining that is harder to remove. Try limiting the amount you drink, and choose tea and coffee with milk rather than black, and drink white wine rather than red. Limit the amount of sugary drinks such as sodas, and using a straw when drinking them will help limit their damage to your teeth by bypassing them altogether. Eat more crunchy foods, such as raw carrots and celery, that will work at clearing away bits stuck to your teeth, effectively gently scraping your teeth as you eat them.

Eat dairy products

Dairy products are high in calcium which is essential for strong bones and teeth and helps prevent bone loss. The lactic acid in dairy products helps strengthen enamel and prevent decay, and the fat found in cheese helps prevent bacteria bonding to teeth.

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Stop smoking

Smoking not only stains the teeth, it affects the immune system and causes gum disease which can lead to bone and tooth loss. Whitening teeth will be counterproductive if smoking is continued and should be considered a vital first step in better oral health and a healthier smile.

Home whitening methods

Strawberries and apples

Strawberries contain malic acid which has been shown to prevent and remove stains. There are various ways of using strawberries, such as slicing and rubbing on your teeth or crushing them up and adding to baking soda to form a paste. Apples also contain malic acid and act as a gentle abrasive when eaten. As both contain fruit acids, that can soften enamel and cause decay, it’s important to rinse with water after using, and limit the use of baking soda as in the instructions below.

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Baking soda

Baking soda cleans as well as whitens, but is abrasive, so use it infrequently (just once or twice a month). To use baking soda as a teeth cleaner and whitener, mix a small amount with water into a paste consistency and use in the same way as regular toothpaste. This method had been used for centuries, since way before regular toothpaste became commercially available. Some brands promote it as an active ingredient in their paste. Alternatively, sprinkle a small amount straight onto a wet toothbrush or onto your regular toothpaste to improve its whitening qualities.

Hydrogen Peroxide

A useful disinfectant with antiseptic qualities and the ability to bleach teeth, hydrogen peroxide is used in many commercial toothpaste brands as well as in mouthwash, and is an effective way to whiten teeth. The best way to apply this method is to use a whitening kit. These can be bought inexpensively and use either a brush or tray to apply the solution to the teeth, lifting the stain from the enamel. Hydrogen peroxide can be mixed with water in equal parts to create a whitening mouth wash. After spitting out, leaving for two minutes to allow the whitening properties to take affect before thoroughly rinsing mouth out with water.

Oil pulling

This is an ancient ayurvedic remedy that involves swishing oil (sunflower and sesame are recommended) in the mouth, round and between teeth for twenty minutes before spitting out. The oil should have changed to a thin, white consistency. The oil attracts and removes bacteria and dissolve plaque and tartar, resulting in the teeth becoming healthier and whiter.

If you have any concerns regarding any of the methods listed, speak to a oral health professional before trying.

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Last Updated on November 19, 2019

20 Time Management Tips to Super Boost Your Productivity

20 Time Management Tips to Super Boost Your Productivity

Are you usually punctual or late? Do you finish things within the time you stipulate? Do you hand in your reports/work on time? Are you able to accomplish what you want to do before deadlines? Are you a good time manager?

If your answer is “no” to any of the questions above, that means you’re not managing your time as well as you want. Here are 20 time management tips to help you manage time better:

1. Create a Daily Plan

Plan your day before it unfolds. Do it in the morning or even better, the night before you sleep. The plan gives you a good overview of how the day will pan out. That way, you don’t get caught off guard. Your job for the day is to stick to the plan as best as possible.

2. Peg a Time Limit to Each Task

Be clear that you need to finish X task by 10am, Y task by 3pm, and Z item by 5:30pm. This prevents your work from dragging on and eating into time reserved for other activities.

3. Use a Calendar

Having a calendar is the most fundamental step to managing your daily activities. If you use outlook or lotus notes, calendar come as part of your mailing software.

I use it. It’s even better if you can sync your calendar to your mobile phone and other hardwares you use – that way, you can access your schedule no matter where you are. Here’re the 10 Best Calendar Apps to Stay on Track .

Find out more tips about how to use calendar for better time management here: How to Use a Calendar to Create Time and Space

4. Use an Organizer

An organizer helps you to be on top of everything in your life. It’s your central tool to organize information, to-do lists, projects, and other miscellaneous items.

These Top 15 Time Management Apps and Tools can help you organize better, pick one that fits your needs.

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5. Know Your Deadlines

When do you need to finish your tasks? Mark the deadlines out clearly in your calendar and organizer so you know when you need to finish them.

But make sure you don’t make these 10 Common Mistakes When Setting Deadlines.

6. Learn to Say “No”

Don’t take on more than you can handle. For the distractions that come in when you’re doing other things, give a firm no. Or defer it to a later period.

Leo Babauta, the founder of Zen Habits has some great insights on how to say no: The Gentle Art of Saying No

7. Target to Be Early

When you target to be on time, you’ll either be on time or late. Most of the times you’ll be late. However, if you target to be early, you’ll most likely be on time.

For appointments, strive to be early. For your deadlines, submit them earlier than required.

Learn from these tips about how to prepare yourself to be early, instead of just in time.

8. Time Box Your Activities

This means restricting your work to X amount of time. Why time boxing is good for you? Here’re 10 reasons why you should start time-boxing.

You can also read more about how to do time boxing here: #5 of 13 Strategies To Jumpstart Your Productivity.

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9. Have a Clock Visibly Placed Before You

Sometimes we are so engrossed in our work that we lose track of time. Having a huge clock in front of you will keep you aware of the time at the moment.

10. Set Reminders 15 Minutes Before

Most calendars have a reminder function. If you have an important meeting to attend, set that alarm 15 minutes before.

You can learn more about how reminders help you remember everything in this article: The Importance of Reminders (And How to Make a Reminder That Works)

11. Focus

Are you multi-tasking so much that you’re just not getting anything done? If so, focus on just one key task at one time. Multitasking is bad for you.

Close off all the applications you aren’t using. Close off the tabs in your browser that are taking away your attention. Focus solely on what you’re doing. You’ll be more efficient that way.

Lifehack’s CEO has written a definitive guide on how to focus, learn the tips: How to Focus and Maximize Your Productivity (the Definitive Guide)

12. Block out Distractions

What’s distracting you in your work? Instant messages? Phone ringing? Text messages popping in?

I hardly ever use chat nowadays. The only times when I log on is when I’m not intending to do any work. Otherwise it gets very distracting.

When I’m doing important work, I also switch off my phone. Calls during this time are recorded and I contact them afterward if it’s something important. This helps me concentrate better.

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Find more tips on how to minimize distractions to achieve more in How to Minimize Distraction to Get Things Done

13. Track Your Time Spent

When you start to track your time, you’re more aware of how you spend your time. For example, you can set a simple countdown timer to make sure that you finish a task within a period of time, say 30 minutes or 1 hour. The time pressure can push you to stay focused and work more efficiently.

You can find more time tracking apps here and pick one that works for you.

14. Don’t Fuss About Unimportant Details

You’re never get everything done in exactly the way you want. Trying to do so is being ineffective.

Trying to be perfect does you more harm than good, learn here about how perfectionism kills your productivity and how to ditch the perfectionism mindset.

15. Prioritize

Since you can’t do everything, learn to prioritize the important and let go of the rest.

Apply the 80/20 principle which is a key principle in prioritization. You can also take up this technique to prioritize everything on your plate: How to Prioritize Right in 10 Minutes and Work 10X Faster

16. Delegate

If there are things that can be better done by others or things that are not so important, consider delegating. This takes a load off and you can focus on the important tasks.

When you delegate some of your work, you free up your time and achieve more. Learn about how to effectively delegate works in this guide: How to Delegate Work (the Definitive Guide for Successful Leaders)

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17. Batch Similar Tasks Together

For related work, batch them together.

For example, my work can be categorized into these core groups:

  1. writing (articles, my upcoming book)
  2. coaching
  3. workshop development
  4. business development
  5. administrative

I batch all the related tasks together so there’s synergy. If I need to make calls, I allocate a time slot to make all my calls. It really streamlines the process.

18. Eliminate Your Time Wasters

What takes your time away your work? Facebook? Twitter? Email checking? Stop checking them so often.

One thing you can do is make it hard to check them – remove them from your browser quick links / bookmarks and stuff them in a hard to access bookmarks folder. Replace your browser bookmarks with important work-related sites.

While you’ll still checking FB/Twitter no doubt, you’ll find it’s a lower frequency than before.

19. Cut off When You Need To

The number one reason why things overrun is because you don’t cut off when you have to.

Don’t be afraid to intercept in meetings or draw a line to cut-off. Otherwise, there’s never going to be an end and you’ll just eat into the time for later.

20. Leave Buffer Time In-Between

Don’t pack everything closely together. Leave a 5-10 minute buffer time in between each tasks. This helps you wrap up the previous task and start off on the next one.

More Time Management Techniques

Featured photo credit: Unsplash via unsplash.com

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