Before heading out for the day, you likely take a look in the mirror to make sure that your dress looks presentable, your makeup is in place, and your hairstyle looks just right. But it’s one thing that you don’t see in a mirror that may really make a difference — yup, we’re talking about your breath. It can be hard to determine if your breath is fresh, but if you want to put your best foot forward, ensuring that your breath is in tip-top shape should become a priority. But other than popping a mint, there are many ways to make your breath smell good.
Unsurprisingly, taking good care of your teeth is the first step toward having nice-smelling breath. As Lauren Becker, a dentist in New York says, bad breath can be a sign of other oral health issues or illnesses, and that’s apart from the social implications. “If you have good or neutral breath, it’s a sign of good oral health,” Dr. Becker notes, adding that you should still see a dentist regularly to make sure there are no other underlying oral health concerns.
If you’ve ruled out certain conditions, and you still aren’t achieving great breath, look to these 15 tips for guidance—we’re betting you haven’t tried at least a few of these ideas.
Skip the Rinse
Perhaps since you were a kid, you were taught to rinse out your toothpaste after brushing your teeth. As it turns out, doing that rinses off all-important, tooth-benefiting fluoride, something that also improves breath since it contains antibacterial properties. As Dr. Becker recommends, “After brushing, spit out any excess toothpaste. Do not excessively rinse out your mouth, as it could remove any fluoride ingredients.”
Replace Your Toothbrush
Since you have a lot going on, it may slip your mind to replace your toothbrush, but according to Dr. Becker, it’s super important. Replace your toothbrush, or toothbrush head if you have an electric toothbrush, regularly, “especially after you’re sick so that bacteria does not linger,” she says. Having a fresh and functional toothbrush can better remove bacteria and plaque, which translates to fresher breath.
Hold off on Brushing
Dr. Becker advises holding off on brushing until you’re fully finished with your morning coffee or tea. “Brushing too soon makes the teeth more porous, so rinse your mouth after your coffee and then wait at least 30 minutes to brush your teeth,” she says. This will help completely clean your mouth versus brushing and drinking simultaneously.” A cleaner mouth means fresher breath.
Maintain Your Mouth
Megan Chin, D.D.S., owner of Playhouse Dental for Kids & Teens in New York City, additionally emphasizes the importance of maintaining your mouth to have fresh breath. She says, “Brush your teeth and use a tongue scraper twice a day, and floss once a day.”
Munch on Herbs
That’s right—several of the delicious herbs in your garden can be used to freshen your breath. Dr. Chin says, “Herbs can act as natural breath fresheners.” She explains that parsley’s aromatic effect can deodorize your breath, and its chlorophyll can help reduce oral bacteria. Other helpful herbs include mint, basil, and rosemary.
Sidestep Certain Foods
“Avoid foods that are too acidic,” Dr. Becker cautions. “Acid dries out the mouth, which could lead to bad breath.” That means reconsidering foods like citrus fruits, tomatoes, soft drinks, fermented foods, and hot sauces.
Maintain Good Gut Health
“Did you know bad breath can stem from your gut?” Dr. Becker shares. “A lot of breath issues can be associated with gut health.” An imbalance in your gut can lead to more bacteria in your mouth, which is why it’s important to have a gut health check-up with your doctor—and find out if probiotics might be a wise idea.
Eat Crunchy Vegetables
Who knew that those carrots, broccoli florets, and celery sticks you munch on throughout the day can also improve your breath? Dr. Becker says crunchy veggies help moisten your mouth and banish bad breath.
Get Hydrated
Sure, hydration has tons of benefits for your body, but did you know that guzzling the wet stuff can mean fresher breath? Dr. Chin shares that hydrating and keeping your mouth moist prevents dry mouth, an environment where bacteria, including those that cause bad breath, thrive.
Sip Throughout the Day
Specifically, Dr. Becker recommends drinking six to eight glasses of water a day to stay hydrated and maintain mouth moisture.
See Your Dentist
For the freshest possible breath—don’t put off those dental appointments. As Dr. Chin says, “Seeing a dentist for regular cleanings and exams can prevent or catch dental issues that cause bad breath.”
Focus on Oral Hygiene
Dr. Becker says, “Did you know that poor oral hygiene is the number one cause of bad breath?” Now that you’re aware of this fact, she stresses the importance of brushing twice a day and flossing once a day.
Better Late Than Never
After a looong day, or a jam-packed night out on the town, the only thing you may want to do is crawl into bed and skip your bedtime routine. But that’s not the best idea, and it can affect your breath. Dr. Becker says that late nights sometimes mean that midnight brushing can be rushed, or maybe you skip it altogether. She says, “No matter how late, make sure to remember to brush your teeth and floss so that bacteria doesn’t accumulate in your mouth overnight.”
Don’t Stop at Brushing
According to research, only 32% of adults aged 30 years and older floss daily, but it should be much more than that, or everyone for that matter! Dr. Becker explains that brushing alone only cleans about 60% of your teeth. “That’s why dentists are always encouraging patients to floss, floss, floss,” she says, and flossing leads to better breath.
Your Tongue Counts, Too
Like Dr. Chin, Dr. Becker agrees that cleaning your tongue can improve your breath. “Your tongue can contribute to bad breath,” she says. Make sure you brush it.” Brush it with your toothbrush after brushing your teeth, or purchase a tongue scraper for an even deeper clean.
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