It’s the classic checklist of things you might worry about when you want to make a good impression on someone: “Do I have a pimple on my nose? Is my hair out of place? Does my breath smell good?”
That last one might be more important than you realize, because even though it’s completely normal to have bad breath from time to time, according to the American Dental Association, having chronic bad breath could be an indication that there’s something bad going on inside your mouth.
So, that leaves you with a big question:
How can I maintain good breath, and what should I know if my breath isn’t smelling so good on a regular basis?
Your mouth is home to all kinds of bacteria. These bacteria feed on food residue leftover in your mouth after eating (aka plaque), ultimately creating smelly waste in the process. This same plaque that causes bad breath can also cause other bad oral health problems, such as cavities and gingivitis. So, a person who always has bad breath may not be doing a good job of controlling the plaque and bacteria in their mouth—and it could be taking a toll.
If you’re unsure, there’s one self-test you can try: The Oral Health Foundation recommends licking your wrist and smelling it. If it smells bad, then it’s very likely your breath smells bad too. You can schedule an appointment with your dentist, who will assess your breath—potentially going so far as to scrape the back of your tongue—to determine the most likely cause of the bad smell.
Barring any serious health conditions that need to be addressed, there are three main ways that the average person can maintain good breath:
1. Practice good oral hygiene.
That’s right—all those healthy habits your dentist would encourage you to do anyway will go a long way in controlling the plaque and bacteria in your mouth. Brush your teeth twice a day (ideally in the morning and at night) and floss regularly to remove any food particles or plaque trapped between your teeth. An alcohol-based mouthwash can kill the bacteria in your mouth as a temporary fix, but it shouldn’t be used as a substitute for regular brushing.
2. Avoid a dry mouth.
The inside of your mouth is naturally a moist environment, and that’s a good thing—this wetness helps rinse away bacteria and keeps everything clean. While saliva can often do a good job of keeping your mouth from getting too dry, staying hydrated will go a long way in boosting the moisture factor at the very start of your digestive system. You can also try chewing gum or sucking on hard candies—not only do these give your mouth a pleasant scent, but they can stimulate the production of saliva.
3. Don’t neglect mental health
In many ways, your mental health is tied to your oral health. Using substances, such as cigarettes or chewing tobacco, will pollute the inside of your mouth, making it smell bad. Chronic stress can upset your digestive tract, which can send gas and odors up through your esophagus into your mouth. Taking time to enjoy some deep breaths and relax (without the aid of a smoke break, of course) can cut back on some of the unpleasant smells in your mouth.
Still struggling? Even taking good care of your oral health sometimes isn’t enough. You could still be stuck with bad breath, so schedule an appointment with your dentist to rule out any underlying health problems and get professional guidance on what you can do.
