Gums and Goals: Small Habits for a Healthier You

Dr. Dhanraj Budhai
Jun 15
4 min read

Smiling Dental Assistant in black outfit, holding dental model and toothbrush. Text “Periodontal Disease, Gums and Goals.” Pink background, dental icons.

Welcome to the final installment of our three-part series on gum health! In the last two posts (The Silent Culprit Behind Tooth Loss and Beyond the Smile), we learned how gum disease can sneakily cause tooth loss and even impact our overall health. The big question now is: What can you do about it?

Healthy Habits for Happy Gums

Preventing gum disease is largely in your control. It starts with you building a few small daily habits. You don’t need to revamp your entire routine overnight. You can start with one or two changes and build from there. Here are a few habits to start with:

Brush Twice a Day, and DO IT RIGHT!

Brushing your teeth for two minutes (minimum), morning and night, is one of the best things you can do for your gums. Use a soft-medium bristled toothbrush and fluoride toothpaste. Gently brush along the gumline and make sure to clean every surface of every tooth. This helps remove the sticky plaque bacteria that cause gum disease. Consistency is key!

Tip: Try listening to a favorite song while you brush to make the two minutes more enjoyable.

Floss or Clean Between Your Teeth Daily

If you’re not flossing, you’re leaving a lot of bacteria between your teeth and under your gumline. These are areas your toothbrush can’t reach. Flossing might seem like a chore, but it makes a huge difference in preventing gum inflammation.

Tip: If daily flossing is tough at first, start with a few times a week and gradually work up to every day. The goal is to keep those hard-to-reach spots clean so your gums stay healthy.

Use a Fluoride Mouthwash- Optional but Helpful

Rinsing with a mouthwash can give your gums extra protection by reducing plaque that accumulates around your teeth right after a snack or meal. A fluoridated, alcohol-free rinse can reach into nooks and crannies, leaving your breath fresh, perfect for after some really nice fish curry. This is a quick 30-second habit that can complement your brushing and flossing routine.

Tip: If you're like me and occasionally indulge in something sweet or acidic, rinse your mouth thoroughly with plain water or use a fluoridated, alcohol-free mouth rinse right after!

Eat a Gum-Healthy Diet

Your diet plays a big role in gum health! A balanced diet rich in vegetables, fruits, lean proteins, and whole grains helps your body fight inflammation and infection. Nutrients like vitamin C are particularly important for gum tissue healing. Meanwhile, try to cut down on sugary snacks and drinks, as sugar fuels the bacteria found in plaque. Drink water throughout the day to help wash away food particles and keep your mouth hydrated.

Tip: Making small swaps. Choosing water over soda, or an apple instead of candy, can reduce your risk of gum problems.

Quit Smoking... or Don't Start

Tobacco use is one of the biggest risk factors for gum disease. Smoking weakens your gums’ ability to heal and fight infection, and smokers are much more likely to develop periodontal disease. Quitting smoking can be tough, but it’s one of the best things you can do for your gums and your entire body.

Tip: If quitting feels overwhelming, start by cutting back or seeking support. Every smoke-free day helps your gums heal.

Visit your Dentist Regularly

Make it a goal to see your dentist regularly, generally every six months or at least once a year. These routine visits include professional cleanings that remove tartar (hardened plaque) and check for early signs of gum disease. Catching gingivitis or periodontal issues early means you can address them before they become serious. Think of these visits as tune-ups for your mouth. It’s a small time investment that keeps your oral health on track.

Tip: Schedule your next appointment before you leave the dental office, or set a reminder on your phone so you won’t forget.

Build Healthy Lifestyle Habits

General wellness habits can impact your gum health too. For example, regular exercise and good sleep boost your immune system and lower inflammation in the body, which may help your gums stay healthy. Managing stress is also important- high stress levels can weaken your immune response and potentially worsen gum issues. Think of overall wellness as part of your oral care routine.

Tip: Aim for a daily walk or a few relaxation sessions each week. A healthy body supports a healthy mouth, and vice versa.

Silhouette meditating with a heart symbol, colorful swirls on orange background. Text: "HEALTHY BODY = HEALTHY MOUTH" and "#FLOSSCULTURE".

A Healthier You, One Habit at a Time

Protecting your gums comes down to consistency and care with these small habits. It’s not always easy to stick to new routines, but remember that every small step, each brushing, flossing, healthy meal, and dental visit, adds up to stronger gums and a healthier you. Set realistic goals, celebrate your progress, and stay motivated knowing you’re investing in your smile and well-being.

P.S. Your gums may not send you a thank-you note, but you’ll notice the difference: fresher breath, a brighter smile, and no more bleeding when you brush or floss. Even more, you’ll have peace of mind knowing that you’re reducing your risk of the health issues we discussed earlier in this series. Now that’s something to smile about!

Dentist in Guyana with black V-neck shirt against a neutral gray background. His hair is styled upward, conveying a friendly mood.

About the Blogger

Dr. Dhanraj Budhai

Dental Surgeon/ Implantologist

Dr. Dhanraj Budhai has over a decade of experience, specializing in Implant Dentistry. As the founder of Smile Designers, he is dedicated to delivering state-of-the-art dental care. Outside the clinic, he enjoys photography and spending time with his cats.

"My team and I are committed to exceptional dentistry. We embrace innovation and stay at the forefront of dental advancements to ensure our patients receive the highest-quality care."