Brushing your teeth twice a day with fluoride toothpaste is one of the most important habits for keeping your mouth healthy. It removes plaque, a sticky film of bacteria that builds up on teeth.

If plaque is not removed, it can lead to:

• Tooth decay
• Gum disease
• Bad breath
• Tooth loss over time

Brushing is simple. But it needs to be done properly and regularly to work well.

When and how long to brush

You should brush your teeth twice a day.

• Last thing at night, before bed
• At one other time during the day

Night-time brushing is especially important. This is when your mouth is drier and more at risk of damage.

Brush for about two minutes each time. That is all it takes to clean your teeth properly.

Make sure you cover:

• The front surfaces
• The back surfaces
• The chewing surfaces
• Along the gum line

Take your time. Rushing means you may miss areas.

After brushing

When you finish brushing, spit out the toothpaste. Do not rinse with water.

This may feel unusual, but it helps. Not rinsing allows the fluoride to stay on your teeth for longer. Fluoride helps strengthen teeth and protect against decay.

If your gums bleed, continue brushing gently and speak to a dental professional for advice. You may also be advised to use a daily fluoride mouthwash that is proven to help reduce plaque.

Electric or manual?

Both electric and manual toothbrushes can clean your teeth well. The most important thing is brushing thoroughly and regularly.

Electric toothbrushes with rotating or vibrating heads are shown to remove more plaque. They can be especially helpful for:

• Children who enjoy interactive features
• Older adults
• People with limited movement
• Anyone who finds brushing difficult

Your dental team can help you choose what is right for you.

Choosing a toothbrush

Adults should choose:

• A small-to-medium brush head
• Soft-to-medium bristles
• Round-ended nylon filaments

The brush head should be small enough to reach the back of the mouth.

Children should use a smaller brush with similar soft filaments.

Some people may need specialist brushes, such as:

• Softer brushes for sensitive teeth
• Smaller heads for crowded teeth
• Larger handles for easier grip

Change your toothbrush, or electric brush head, every two to three months. Replace it sooner if the bristles become worn or splayed.

Choosing a toothpaste

Use a pea-sized amount of fluoride toothpaste.

Everyone over the age of three should use toothpaste containing 1350 to 1500 parts per million (ppm) of fluoride. This helps protect against tooth decay.

There are many types of toothpaste available, including:

• Sensitive toothpastes
• Tartar control
• Gum care formulas
• Whitening toothpastes to remove surface stains

If you are unsure which one to use, ask your dental team for advice.

Brushing well, twice a day, is one of the simplest ways to protect your smile for life.