The Dental Habit You’re Not Doing — But Should

When it comes to good dental hygiene, we’ve all been told to brush our teeth twice a day, floss regularly, and rinse with mouthwash. But there’s one dental habit that people overlook far too often, despite the fact that it’s recommended by many dentists: cleaning the tongue.

We know that it can be challenging to shake up a routine, but incorporating this particular habit is simple and well worth it. Here’s why you should start tongue scraping ASAP.

Use a Tongue Scraper

Our tongues come into contact with so much bacteria, and yet we don’t often treat them with the same attention that we do our teeth and gums. That makes our breath worse: Of the 20 million or so bacteria in our mouths at any given time, the most “odorous” bacteria (i.e., the ones that cause bad breath) live in the crevices of the tongue.

These bacteria can also create a whitish or yellowish discoloration of the tongue known as biofilm, which, if left untreated, can lead to conditions such as tooth decay and gum disease.  

Thankfully, it’s easy to clean your tongue. All you need is a tongue scraper. Experts recommend purchasing a metal scraper, which will be more durable than plastic.

According to Healthline, tongue scraping has several benefits. One of them is removing unwanted bacteria that causes both odor and tooth decay: A 2005 study  found that using a tongue scraper twice daily for two minutes resulted in a nearly 12% reduction in bad breath. Scraping also helps remove discoloration, and research suggests that tongue scrapers can even clean off the taste buds and improve one’s sense of taste.

How To Clean Your Tongue

You may already use your toothbrush to clean your tongue, and while that’s better than doing nothing, it’s not ideal. According to a 2004 study, tongue scrapers get rid of 30% more odor-causing compounds than toothbrushes. That’s why you should upgrade to using a tongue scraper. Don’t assume you’ll see results overnight, though. As with brushing, flossing, or anything else dental-related, you need to be consistent.

One way to make tongue scraping a part of your routine is by habit stacking, which helps you incorporate a new habit by tacking it onto an existing one. In this case, we’d suggest scraping your tongue either before or after flossing and brushing (but before using mouthwash) to establish that consistency.

Here’s how to use your tongue scraper: First, stick out your tongue. Then, take the scraper and place it as far back on your tongue as possible. If you find it makes you gag at first, try placing it in the middle of the tongue to start, and then move it further back as you grow more accustomed to it. Gently and slowly pull the scraper toward the tip of your tongue, wipe it clean, and repeat once or twice more. (Never scrape from the tip toward the back, or you’ll push bacteria further into your mouth.) Finally, wash the scraper with warm water and mild antibacterial soap and store it in a dry location until its next use. 

Within a week you should notice some improvement in your breath as well as the color of your tongue. But don’t take these improvements as a sign to stop: You should continue scraping your tongue as often as you brush your teeth going forward. Just make sure you don’t scrape too hard or more than twice daily — you don’t want to wipe out your oral microbiome, which includes good bacteria, too.

Featured Image Credit: © Kyrylo Ryzhov/stock.adobe.com