What's the best way to keep dentists at bay? Michele Simmons explains how to achieve healthy teeth and healthy gums

Believe it or not, one of the most sensitive areas of the whole body is the mouth. But the joys of taste and texture those little nerve endings provide can also cause a considerable amount of pain and discomfort. The fact is that most of the discomfort can be avoided by good oral hygiene - which basically means cleaning teeth thoroughly and seeing a dentist regularly. Good oral hygiene is vital. Brushing twice a day and flossing regularly will get rid of any build-up of plaque, which in itself reduces the risk of tooth decay and gum disease.

Nothing to smile about
When it comes to the dental world, plaque is most definitely public enemy number one. Plaque is a thin, almost invisible sticky bacterial layer that forms on the surface of the teeth when we eat foods containing sugars and starches. The bacteria in plaque produce acids which attack tooth enamel. After several attacks, the tooth enamel breaks and a cavity forms. What's more, if the build-up of plaque is not removed daily by regular brushing, it can also cause gum disease.

Keep in with the tooth fairy
According to the British Dental Health Foundation, the best way to keep your teeth in top condition is to follow some basic dos and don'ts. So:

Do
1. Try to have a small cube of hard cheese, like Cheddar, at the end of a meal.
2. Avoid eating between meals if possible - but if you do snack choose nuts and fruit such as bananas or apples rather than sweets, biscuits and other refined carbohydrates. Or try plain popcorn.
3. Go for a glass of milk rather than a sugary fizzy drink.
4. Avoid breakfast cereals that are coated in sugar, honey or chocolate.

5. Have plain yoghurt sweetened with fresh fruit instead of puddings like tarts and sponges.
6. Brush your teeth twice a day with a fluoride toothpaste.

Don't
1. Have a lot of sugary foods and sweet fizzy drinks - sugar actually speeds up the rate of dental decay.
2. Eat sweet foods between meals ? if you do eat sweet things have them as part of a main meal, ideally finished off with something savoury like cheese.
3. Eat too many acidic foods and drinks like regular and 'diet' types of fizzy drinks and fruit juices, as the acid they contain attacks the teeth.

Best ways to brush
For adults a small to medium size brush with soft to medium multi-tufted, round- ended nylon filaments is best. Choose one that is small enough to reach the back teeth easily. Children should use smaller brushes but with the same type of filaments. Buy a new brush as soon as the filaments are worn - about every two to three months.

Actual brushing should take two minutes, twice a day - the best time is morning and evening. Go around each tooth in a circular movement with the bristles concentrating on where the gum and tooth meet. Also brush teeth on the outside, inside and on the chewing surfaces. Try to hold the brush gently so that you don't use too much pressure. Electric toothbrushes are also good at getting rid of plaque as they're useful for manoeuvring your way around those awkward areas like the back of the mouth and the backs of teeth. Always use a fluoride toothpaste, which helps prevent tooth decay as well as helping to re-harden teeth after they've been exposed to an acid attack that's produced by plaque when sugars are eaten.

When it comes to flossing, you need to do it once a day, ideally after your evening meal, to make sure you've got rid of plaque and any small pieces of food that can easily get trapped between teeth and under the gum line. The most effective way of flossing is to break off about 10 inches of floss, wind the ends round the middle finger of each hand, then pull floss tightly so there's about an inch of it between your fingers. Next, just gently push the floss between your teeth and, using a gentle sawing motion rub the sides of each tooth with the floss.

Some mouthwashes can be useful in helping to prevent decay as well as counteracting bad breath. Look out for the ones containing anti-plaque agents - triclosan or cetylpyridinium. Be aware that some mouthwashes contain alcohol - always read the label.

And lastly....
Be sure to see your dentist for regular dental check-ups. Apart from helping to control gum disease and tooth decay, a dentist will also keep a check on your overall oral health. Over 1,700 people die of oral cancer every year, a condition linked to smoking and drinking. By having regular check- ups, your dentist can pick up anything that he or she feels needs further investigation.

Further information: To find an NHS dentist in your area, call your local Health Authority, the number is in the Yellow Pages). If you're in Scotland you need the Health Board, in Northern Ireland, the Social Services Board.

For more oral health advice throughout September 2007 visit www.colgateohm.co.uk