We often take our teeth for granted. We brush them once or twice a day when three would be best and floss once a month when daily’s what the dentist recommends. They seem solid and permanent, and we treat them that way, as if they’ll stick with us regardless of our habits. Reality, of course, doesn’t bear that out. Like it or not, we only get one set of adult teeth, and those not-so-pearly whites are subject to any number of depredations based on our lifestyles.

This means the sooner we take our oral health seriously, the better chance we have of avoiding the fate of our grandparents. You know what I mean: that nasty glass of water beside the bed where the dentures soak as they sleep. Added bonus: improve your oral health and you’ll save thousands—if not tens of thousands—of dollars you would otherwise spend on dental work, and you’ll get a picture-perfect smile out of it.

 

Sound like something you’re interested in? Read on to discover how to improve your oral health right now.

 

1. Eat whole foods. An unhealthy diet of processed foods can create an environment in your mouth hostile to dental health. These foods encourage tooth decay, whereas fresh, organic foods offer healthy nutrients conducive to tooth longevity.

 

2. Drink black and green teas. The flavonoids in these teas prevent the growth and flourishing of the bacteria that leads to tooth decay.

 

3. Replace sugars with sugar substitutes. If you must eat sweets or drink sodas from time to time, consume those that use sugar substitutes like sorbitol and xylitol, which have shown anti-cavity effects. Sugar, on the hand, is a prime culprit in tooth decay.

 

4. Replace your toothbrush monthly. When your toothbrush bristles have worn and softened, they less efficiently scrape food and plaque buildup from your teeth.

 

5. Quit smoking. Everything from yellowed teeth and the bleeding gums of periodontal disease to increasing the risk of tooth loss by 600% and causing mouth cancer: smoking is bad news for your dental health. If going cold turkey seems too daunting, try switching to a healthier alternative like vaping, which won’t destroy your dental health or cause bad breath. It even comes in several e liquid flavors.

 

6. Brush before going to bed. When you sleep for eight hours, your mouth has less saliva than during the daytime and you don’t rinse your mouth with any fluids. This means that whatever food and plaque you leave on your teeth before bed get to have a field day with your teeth as you sleep.

7. Use mouthwash. It’s not just a fresh breath gimmick. Dentist-recommended mouth washes—also known as therapeutic mouth rinses—contain chemicals meant to strengthen teeth, not to mention treat a variety of gum and teeth related issues. Standard, commercial mouth washes, on the other hand, do little more than freshen breath and aren’t worth the money you pay for them.

 

8. Floss. You knew this one was coming. Flossing gets that nasty gunk out from between your teeth. Left there, not only does it eat away at your enamel, but it also hardens to tartar, which generally requires a trained hygienist to remove.

 

9. Try an electric toothbrush. Yes, they can be pricey, but the truth is this: hands down, those spinning brushes can clean your teeth far more efficiently than you ever will. No offense.

 

Taking proper care of your teeth and overall oral health might not be fun or exciting, but it is a habit that will pay off dividends for the rest of your life. It will save expensive trips to the dentist and the hassles that go along with dentures. We thinks it’s worth it, and hopefully you do too.