How To Improve Gum Health: 7 Tips To Try

Periodontal disease (gum disease) is a bacterial infection of the gums that affects about 4 in 10 adults over 30 in the United States. It’s caused by plaque (a sticky bacterial film) and tartar (a hard crust) buildup in the mouth

Gingivitis is an early stage of gum disease, causing irritation, swelling, and bleeding. Untreated gingivitis can advance to periodontitis.

Gingivitis is reversible, but periodontitis causes permanent damage, such as tooth decay, cavities, and tooth loss. Taking care of your gums prevents and slows down periodontal disease.

Brushing twice daily—morning and night—is a cornerstone of good oral hygiene. Brushing your teeth removes plaque-forming bacteria and the food particles or sugars that feed the bacteria. It also stimulates saliva flow, which helps protect and clean the gums and teeth.

Here are a few ways to get the most out of your daily brushing:

• Use a soft-bristled brush and get all sides of the teeth
• Use an electric toothbrush instead of a manual one, especially if you have wrist or hand problems
• Choose a toothpaste that contains fluoride
• Rely on small, circular motions that go back and forth for the sides and tops of teeth
• Gently brush over the gumline
• Rinse afterward

Dental professionals recommend flossing at least once a day. One large research review found that regular flossing, done alongside proper brushing and dental checkups, decreased severe gum disease risk by 2-5 times.

Flossing is the only way to remove food particles between the teeth and prevent plaque and tartar buildup. If you find flossing difficult or uncomfortable, options like water-based flossers, dental picks, or other plaque-removing instruments may be easier to use.

In addition to daily brushing and flossing, getting regular dental cleanings and checkups is essential for gum health.

Only a professional dental cleaning can remove tartar, a calcified buildup of plaque that can lead to gum disease. In one study, people who had annual cleanings had significantly less tartar than those who didn’t.

Dentists can identify any potential problems with teeth and detect gum disease (which can cause no symptoms in its early stages) during regular checkups. If you don’t have any dental issues, aim to have 1-2 checkups and cleanings a year. You may need more frequent appointments if you have gum disease. 

The health of your gums is closely related to nutrition. Researchers linked a higher risk of periodontal disease with deficiencies in vitamins A, B, C, and K, and calcium, zinc, iron, and polyphenols (antioxidant plant compounds).

While the evidence is mixed, one study found lower rates of periodontitis in people who took daily supplements of a multivitamin, vitamin E, folic acid (vitamin B9), and iron.

Talk to a healthcare provider if you are concerned about nutrient deficiencies. They can test for a deficiency and recommend vitamin supplements or food sources to improve your nutrient levels.

Certain lifestyle and health choices can dramatically impact the health of your gums, leading to gum disease. Lifestyle changes to consider include:

• Eat a nutritious diet: A well-balanced diet can support good gum health. Try to emphasize leafy greens, fresh fruit, healthy fats (like olive oil and nuts), and lean proteins (like fish and chicken breast).
• Lower your sugar intake: Drinking carbonated or sugary beverages and snacking on high-sugar or high-carbohydrate foods also raises your risk of periodontal disease. Cut down on cookies or sweets, especially those that get stuck between teeth, like gummy or hard candies. If you do eat these foods, brush your teeth soon after.
• Drink water: Xerostomia (dry mouth) is a significant risk factor for gum disease, so keep your mouth hydrated by sipping water throughout the day. If your dry mouth symptoms persist, try chewing sugar-free gum (which can stimulate salivation) or using artificial saliva.
• Avoid smoking: Along with other negative health effects, smoking stains your teeth and causes dry mouth, raising gum disease risk. Avoid cigarettes, cigars, and chewing tobacco.
• Manage stress: Stress can make it difficult to maintain healthy habits, like brushing and flossing your teeth. Reducing and preventing stress can support overall health, including gum health. Some stress management techniques include yoga or stretching, meditation, light exercise, or other activities you enjoy.

Oil pulling is a traditional technique for cleaning the teeth and gums, originating in India from Ayurvedic medicine. It involves swishing and gargling coconut, sesame, or olive oil for 15-20 minutes and then spitting it out. This treatment typically causes no side effects and is accessible and well-tolerated.

Proponents of oil pulling claim the practice reduces inflammation, relieves dry mouth, and lessens bad breath, supporting oral hygiene and improving gum health.

However, researchers aren’t sure how effective oil pulling is for gum health. While a research review found that oil pulling reduced bacteria levels in saliva, there were no significant differences in gum health and plaque levels between people who did and did not practice oil pulling.

Bacteria in your mouth are naturally occurring. In addition to building up on your teeth and gums, they can accumulate on your tongue. Brushing your tongue when you brush your teeth may help. You can also use a tongue scraper, an instrument designed to remove bacteria and plaque from the tongue.

The research on whether tongue scraping is effective for preventing periodontal diseases is mixed. In one study, researchers found that 10 days of tongue scraping reduced bacteria levels on the tongue. However, this practice did not affect plaque formation.

In the early stages, you may not notice that you have gum disease. As the disease progresses, the symptoms become more severe if untreated. Signs and symptoms of gum disease include:

• Red, dark, or swollen gums
• Bleeding, especially after brushing or flossing
• Sore or tender gums
• Sensitivity to hot, cold, or touch
• Bad breath, metallic taste in the mouth
• Visible tartar—a yellow, cream, or brown crust—on the teeth, often along the gum line

As gingivitis progresses to periodontitis, the connective tissue around teeth and bone becomes infected. You might experience pain when chewing, loose or shifting teeth, tooth loss, and gaps or grooves between your gums and teeth. How your teeth or dentures fit can change, and some people have gum recession (loss of gum tissue), making teeth appear longer.

Causes and Risk Factors

Gum disease is caused by bacteria spreading from plaque and tartar on the teeth to the gum tissues. This causes inflammation (swelling) in the tissues. Factors that raise your risk include:

• Poor oral hygiene, such as inadequate brushing (less than twice a day) and not flossing
• Family history of gum disease
• Smoking
• Chronic diseases, such as type 2 diabetes, osteoarthritis, heart disease, lupus, and HIV/AIDS
• Cancer or cancer treatment
• High stress
• Crooked teeth, dental bridges, or appliances that don’t fit
• Changes in hormone levels due to menstruation, pregnancy, or birth control
• Medications that cause dry mouth, such as antihistamines, anticholinergic drugs, diuretics, blood pressure medications, and pain relievers

Untreated gum disease can spread or get worse. The earlier you and your dentist detect it, the better the outcome. Any sign of gum disease warrants a visit to the dentist if you haven’t been diagnosed.

People with gum disease should call their dentist if their symptoms worsen or there are complications. Concerning signs include:

• Receding gums, larger or longer-looking teeth, exposed roots
• Tooth sensitivity, pain with hot or cold foods or drinks
• Bleeding, tenderness, or soreness that doesn’t go away
• Changes in the position of your teeth
• Pain when biting down
• Wiggly or loose teeth; lost teeth
• Swelling that spreads to the jaw or soft tissues
• Trench mouth, the formation of ulcers in the mouth

Improving gum health means preventing plaque and tartar from building up in the mouth.

This primarily involves regular and thorough toothbrushing, flossing, and dental visits. Lifestyle changes can also be critical.

If you have any signs of gum disease, make an appointment with your dentist.