Lifestyle Changes to Improve Gum Health and Eliminate Bad Breath

Gum disease and bad breath (halitosis) share many of the same causes, and halitosis can often be a sign of gum problems. Good oral hygiene is key for the prevention of both issues, but lifestyle habits also have a significant influence on gum health and breath. Read on to learn more about this important connection.

Gum health and bad breath

When it comes to oral health, the gums are just as important as the teeth. If not properly cared for, problems like gum disease can develop.

Gum disease (periodontal disease) is a very common infection of the gums that can spread to the connective tissues and bone beneath. When this happens, pockets form between the gums and the root surfaces of the teeth, trapping bacteria and food debris. Because these pockets cannot be cleaned with toothbrushing and flossing, the trapped matter starts to decay, causing unpleasant odours and persistent bad breath. 

The main cause of gum disease is poor oral hygiene – that is, failing to clean the teeth regularly and thoroughly. This allows a sticky, bacteria-filled substance called plaque to accumulate around the teeth and gums, causing inflammation and infection. 

In addition to oral hygiene, lifestyle habits like diet and smoking can also play a major role in gum disease and bad breath. In order to address both issues, a holistic approach that incorporates good lifestyle habits is needed.

How your lifestyle affects your gum health

Diet

 

The bacteria that cause gum disease and bad breath feed on dietary sugars. As the bacteria multiply, they infect the gums and produce odour-causing chemicals called volatile sulphur compounds (VSCs).

Sugary foods and drinks also contribute to tooth decay. The bacteria produce acids that attack the enamel of the teeth and deplete the mineral content, leading to holes (cavities) in the tooth. Like periodontal pockets, these holes can trap food debris and bacteria, causing an unpleasant odour. 

The main dietary drivers of gum disease and bad breath include: 

• Sugary foods, especially sticky foods that coat the teeth. 
• Starchy foods like bread and chips. 
• Sugary cool drinks. 
• Sports/energy drinks.

Strong-smelling foods like garlic and onions are often cited as causes of bad breath. While it is true that they can linger on the breath after eating, this is due to the release of pungent chemicals during the digestive process. These chemicals are exhaled from the body via the lungs, leaving a distinctive odour on the breath. Provided that good oral hygiene is maintained, occasional consumption of these foods should not have a lasting impact on the breath. 

Hydration

Saliva plays several critical roles in oral health, one of which is cleansing the mouth of bacteria and food debris. Dehydration can lead to reduced saliva production, drying out the mouth, allowing bacteria to thrive, and increasing the risk of bad breath and gum disease. 

Tobacco

Whether smoking or chewing, The Oral Hygienists Association of South Africa warns that tobacco can lead to gum disease for the following reasons:  

• Tobacco increases the production of odour-causing VSCs in the mouth. 
• Tobacco contributes to dry mouth. 
• The chemicals found in tobacco weaken the immune system and disrupt the bacterial balance of the mouth. This makes it harder to resist infections like gum disease. 

Alcohol

Like tobacco, alcohol can cause bacterial imbalances and dry mouth, increasing the risk of bad breath and gum disease. Some alcoholic beverages can also be very high in the sugars that bacteria thrive on. 

Lifestyle changes for better gum health and fresher breath

Certain lifestyle changes can have a strong positive impact on oral health problems like gum disease and bad breath. The most impactful changes include:

1. Quitting tobacco. According to the South African Dental Association (SADA), quitting tobacco reduces the risk of gum disease, tooth loss and oral cancers. There is also a reduced risk of major diseases like cardiovascular disease, stroke and cancer. Healthcare providers can offer support for quitting smoking if required.


2. Cutting down on alcohol. SADA states that reducing alcohol intake can also reduce gum disease risk. It can also be helpful to choose low-sugar options like clear spirits instead of dark spirits, or drier wine varieties. Alternating alcoholic drinks with water can cleanse and freshen the mouth and will also improve hydration.


3. Limiting dietary sugars. Swapping sugary or starchy snacks for crunchy fruits and vegetables can help to reduce sugar intake. Sweet foods should ideally be reserved for mealtimes to minimise sugar exposure throughout the day. Following sugary foods with water or milk can also help to cleanse the mouth and neutralise sugar acids.


4. Drinking enough water.  Experts recommend 30-35ml of water per kg of bodyweight per day. More water will be needed in hot weather, when playing sports, or during exercise sessions.

Oral hygiene essentials

The benefits of healthy gums go far beyond fresh breath. So if gum disease is suspected, seek advice from a dental professional and consider a gum health toothpaste like meridol® Toothpaste. Gingivitis is easily treatable and the effects can be reversed, but this is not the case for damage caused by periodontal disease. The earlier gum disease is diagnosed, the easier it will be to restore gum health and resolve associated problems like bad breath.

Good lifestyle habits can improve gum health and keep your breath fresh, but they must always be combined with excellent oral hygiene. This includes:  

• Brushing twice a day for two minutes each time.
• Using a soft toothbrush and a fluoride toothpaste formulated for gum health, like meridol® Toothpaste with dual-action amine fluoride and stannous fluoride.
• Cleaning between the teeth once a day with dental floss or another interdental cleaning tool. 
• Use a gum health mouthwash like meridol® Mouthwash. 
• Cleaning the tongue, as it can harbour lots of odour-causing bacteria. 

In addition to excellent home oral hygiene and healthy lifestyle habits, dental visits are recommended every six months. A dental professional can detect and treat gum problems early, which often means better oral health outcomes.