All of us want brighter teeth and healthier gums, especially when flashing our pearly whites at holiday parties. Plus, a fairly smile is greater than just aesthetically pleasing. Caring for your teeth may also translate into higher overall health. The explanation? It improves the balance of the oral microbiome, a microbial community that aids in digestion, metabolism, and immunity, in response to Kami Hoss, DDS, co-founder and CEO of The Super Dentists. If you happen to’re able to start, try these three suggestions for naturally improving your dental health by nixing bleeding gums, funky breath, and reducing your risk of cavities.

For bleeding gums, eat fruits wealthy in vitamin C.

University of Washington scientists say a vitamin C deficiency could also be responsible for poor gum health. The fix: Enjoy C-rich kiwis or strawberries each day, which spurs latest gum tissue growth and keeps existing gums supple. Bonus: Folks with healthy gums have lower levels of energy-sapping inflammation, making them more prone to feel calm and blissful, suggests a study published in BMJ Open.

For funky breath, breathe through your nose.

Bacteria thrive in a dry environment, like the sort created while you breathe through your mouth. Indeed, research within the journal Clinics suggests that respiration along with your mouth open increases bad breath risk by as much as 90 percent, hurting your dental health. So, try respiration through your nose (like your pup does!), which deprives bacteria of the oxygen they need. Bonus: Curbing oral microbes also blocks inflammation that stiffens arteries, which, as scientific article within the journal Cardiovascular Research suggests, reduces hypertension risk.

For cavities, try pre-brushing.

Susceptible to cavities? Spend 30 seconds “pre-brushing” with a dry toothbrush. Un-lubricated bristles are higher in a position to remove biofilm along the gums, cutting cavity-causing plaque buildup by 57 percent, in response to an evaluation published within the International Journal of Dental Hygiene. Follow with regular brushing. Bonus: Blocking plaque from traveling to the brain cuts dementia risk, per a study in Alzheimer’s Research and Therapy.

For cracked teeth, wear a mouth guard.

If you happen to get up with a sore jaw or have cracked a tooth, you likely grind or clench your teeth at night. To cushion the blow and protect your dental health, wear a mouth guard to bed. It cloaks teeth in a soft shield while allowing jaw muscles to rest. One you possibly can mold to your teeth: Visismile (Buy from Amazon, $19.99). Bonus: Stopping clenching cuts the chance of morning headaches, in response to a study within the Clinical Journal of Pain.

For stains, add milk to your morning coffee.

Adding milk to your coffee or tea is a way of protecting your teeth against dark, staining colours and acidity. Indeed, a study published within the International Journal of Dental Hygiene found that milk significantly reduces the power of tea to stain teeth. The researchers concluded that milk’s casein was the important protectant, they usually suggested that it was as effective as peroxide whitening strips. (Nevertheless, the study was performed on human teeth that were left to sit down in a tea and milk solution. Holding milk in our mouths all day to try to whiten our teeth isn’t realistic. So, it’s not going that drinking milky tea or coffee will whiten your teeth as much as peroxide strips.)

This content shouldn’t be an alternative to skilled medical advice or diagnosis. At all times seek the advice of your physician before pursuing any treatment plan.

This text originally appeared in our print magazine, Woman’s World.