7 tips to eliminate bad breath by changing your oral habits

It's common to have bad breath after savoring a mouthwatering dish of spaghetti laced with garlic or drinking a bitter coffee. The situation often resolves with a piece of mint gum. However, if you continuously perceive a foul odor each time you exhale, that might indicate renegade bacteria and a sign that your dental hygiene needs improvement.

“The primary cause of bad breath (clinically known as halitosis) is bacteria that produce sulfur on your tongue and at the back of your throat,” says Irina Kessler, DDS, a dental practitioner at New York Family Dental Arts.

If this is your situation, fret not. You are not in this alone. Studies have shown that over 50 percent of individuals have bad breath while negligence in maintaining adequate dental hygiene causes 90 percent of the cases.

"A periodic routine involving brushing your teeth and tongue, flossing, and getting your dental hygiene cleaned at least twice a year can prevent halitosis, tooth decay, and gum disease," Kessler says.

This short guide gives you an insight into how you can identify unpleasant breath and even the specific type of halitosis. This also provides less-recognized oral practices you can incorporate into your routine to help keep your breath fresh.

According to Bill Busch, DMD, the founder of TeamSmile, owner of NKC Dental, and dental practitioner for the Kansas City Chiefs and KC Current, there are two effective ways to determine if one has bad breath.

“It may sound odd to some, but licking the inside of your wrist and letting it dry for a while works. The residue left behind smells like your breath. Alternatively, get an honest opinion from a family member or friend," says Busch. If you remain uncertain, purchasing a breath odor test kit could prove beneficial.

There is a vast difference between the kind of breath one expels when dehydrated and the one after eating raw onion slices. There's a summary of the categories of unpleasant breath you might have:

"The bright side is that most halitosis cases are relatively easy to rectify,' adds Busch. Nonetheless, remember that, although not rampant, bad breath could be a symptom of something more severe—such as nose and throat complications, acid reflux, and even cancer, according to him. If your bad breath lingers, even after optimizing your dental hygiene, consult a dentist or other healthcare providers about the symptoms you're experiencing.

Basics of dental hygiene are the root cause of bad breath for most people. These are seven oral behaviors that are not only reliable in eradicating bad breath but also vital for maintaining good oral health.

The dental practitioners we interacted with suggest brushing your teeth at least twice a day for about two minutes each time for effective plaque removal. These recommendations also resonate with the guidelines set by the American Dental Association (ADA).

"We encourage our young patients to sing the alphabet four times at a slow pace while brushing, which is a good measure. My general advice is to take your time, brush each area, and polish every tooth," Busch says.

The ADA advocated for using a toothbrush with soft bristles, angled at 45 degrees against the gum line and gently moving it back and forth in short strokes. It recommends this gentle brushing method for the insides of your teeth, too.

You should always keep your toothbrush upright for it to air dry, according to Kessler. An old review discovered that bacteria thrive in toothbrush bristles that retain moisture, thereby exposing your mouth to unwanted bacteria that causes bad breath.

Also, make sure your toothbrush isn't stored near the toilet. Studies have shown that a toothbrush placed two feet away from a toilet can accumulate fecal matter. When toilets are flushed, they produce an aerosol spray of bacteria-ridden waste that may cling onto your toothbrush's bristles.

If you're traveling, Lauren Becker, DDS, advises using a toothbrush cover to safeguard your toothbrush from bacteria during transit.

Your toothbrush shouldn't be kept for an extended period, irrespective of your attachment to it. You should replace your toothbrush, or if you use an electric or battery-powered toothbrush, replace the brush head every quarter.

"Usually, I recommend swapping a toothbrush or brush head every three months,” Becker says. “Alternatively, you might need to replace it earlier if you recover from an illness or observe that the brush is beginning to wear out."

You can easily tell when a toothbrush has exceeded its usefulness—the bristles would be spread out, and you might find lingering food particles deep in between them. Food remnants can lead to the buildup of bacteria, and disheveled bristles would be unable to effectively remove plaque from your teeth.

Mouthwash is always beneficial to add to your oral hygiene routine, Kessler says. “Alcohol-free mouthwashes are best. I always recommend the TheraBreath brand.”

Also, look for oral rinses that contain fluoride, cetylpyridinium chloride, chlorhexidine, and essential oils like eucalyptol or menthol, which typically can help with bad breath, Becker says. Just don't slack off on brushing if you use a mouthwash, though. Using proper brushing skills and flossing daily are most important for combating bad breath, and for promoting good oral health, she says.

According to Kessler, flossing at night can help prevent bad morning breath, because it allows you to remove any hideaway food debris between your teeth. “Flossing helps remove food particles and bacteria that are stuck in between your teeth. Curve the floss like a C to reach your gums without poking them too hard.'

Also, be gentle. If you’ve ever seen droplets of blood form from your gums after wedging a string of floss between two teeth, you may want to lighten up, Busch says. “CocoFloss is my favorite, and patients tell me it makes them look forward to flossing.'

Tongue scraping is very effective at helping with bad breath and removing volatile sulfur compounds from the tongue, Kessler says. She recommends buying one that’s separate from the mini one attached to the back of your brush head. 

A water flosser enables you to spray water in between your teeth to help flush out the gunk. These devices are particularly useful for those who have braces or other dental work that makes flossing a bit trickier, says Kessler.

It also can be helpful for older patients, too, says Busch. “It’s a great tool for flushing out bacteria that can get caught between teeth and in the gumline. You can also fill the reservoir with mouthwash to get an even more effective cleaning.” 

Bad breath is not a unique occurrence. It happens to people all around you more than you might imagine. However, the severity of the smell may give you a better idea of what’s going on. If our breath reeks on the reg, you’ll probably need to make some tweaks to your oral hygiene routine ASAP. And if after making these changes your breath still emits a bad odor, talk to your dentist or a healthcare provider about exploring potential underlying issues.