Last updated: 10 July 2026. Written by the Dentists Closeby editorial team. Sourced from NHS.uk, GOV.UK and NICE guidance (see Sources).
TL;DR: Looking after your teeth means brushing twice a day for two minutes with fluoride toothpaste (1,350 to 1,500ppm for adults), spitting rather than rinsing afterwards, cleaning between your teeth daily with floss or interdental brushes, limiting sugary food and drink to mealtimes, and seeing a dentist regularly, though "regularly" is a personalised range of 3 to 24 months, not a fixed six-month rule.
Nearly two in three UK adults now have some form of clinical tooth decay, and 93% show at least one sign of gum disease [1]. Those figures come from the first full national oral health survey in over a decade, and they are a reminder that good everyday habits matter more than a single trip to the dentist. This guide brings together NHS and government guidance into one place, covering brushing, flossing, diet, mouthwash, check-ups and the specific safety points that matter for children and at-risk groups.
How Often and How Long Should You Brush Your Teeth?
Brush your teeth twice a day for about two minutes each time, covering the inner, outer and chewing surfaces of every tooth [2]. The NHS is specific about timing rather than just frequency: thorough cleaning takes roughly two minutes to reach every surface, not a quick pass over the front teeth [2].
There is no single "correct" brushing technique that outperforms all others for the general population. Government guidance states that no particular technique has been shown to be better than another, and that the priority is systematically cleaning all tooth surfaces and the gumline, not following one specific motion [3]. What does matter is coverage: work methodically around your mouth so you do not miss the back teeth or the inside surfaces, which are the areas most commonly skipped.
Electric or manual, both work. Powered toothbrushes reduce plaque and gum inflammation slightly more than manual brushing over the short and long term, but government guidance is clear that teeth can be cleaned effectively with either type [3]. If you already brush thoroughly with a manual toothbrush, switching to electric is a nice-to-have, not a requirement. For a closer look at the evidence, see our electric vs manual toothbrush comparison.
Why You Should Spit, Not Rinse
One of the most searched sub-questions about brushing is whether to rinse afterwards. The NHS answer is no: rinsing with water straight after brushing washes away the concentrated fluoride left behind in the remaining toothpaste on your teeth, reducing its protective effect [2]. Spit out the excess toothpaste and leave the rest to keep working.
Choosing the Right Fluoride Toothpaste
Fluoride toothpaste is the single most important product in your daily routine, and the correct strength depends on age. NHS and government guidance sets clear age bands, cross-verified across both sources [4][5]:
| Age | Toothpaste amount | Fluoride strength |
|---|---|---|
| Under 3 years | A smear | At least 1,000ppm |
| 3 to 6 years | Pea-sized amount | 1,000 to 1,500ppm |
| 7 years and adults | Pea-sized amount | 1,350 to 1,500ppm |
There is moderate to high-certainty evidence that fluoride toothpaste of 1,000ppm or above prevents decay in both baby and adult teeth, and higher-risk children and adults from age 7 upwards are advised to use 1,350 to 1,500ppm [5]. Check the ppm figure on the tube itself, usually printed on the back near the ingredients, rather than assuming a "whitening" or "sensitive" toothpaste automatically contains an adequate fluoride level.
Flossing and Interdental Cleaning
A toothbrush cannot reach the tight space between two teeth, which is exactly where plaque builds up and gum disease often starts. The NHS recommends flossing or using an interdental brush every day to remove food, debris and plaque lodged between your teeth, ideally before you brush [6][2].
Technique matters as much as frequency. Take 30cm to 45cm of floss and hold roughly 3cm to 4cm taut between your hands. Slide it gently between the teeth and down to the gumline, curve it into a C-shape against one tooth, then move it gently up and down [6]. If you have gaps between your teeth, an interdental brush sized to fit snugly is often easier to use correctly than floss, and the NHS advises against wooden toothpicks because they can damage the gums [6].
It is worth being honest about the evidence here, in keeping with a balanced view of the research. Government guidance notes that the evidence for interdental cleaning aids reducing gum inflammation and plaque is low to very low certainty, and there is no clear evidence that interdental cleaning reduces tooth decay specifically when compared with brushing alone [3]. Daily interdental cleaning is still recommended NHS practice, particularly for gum health, but it is not a substitute for brushing, only a complement to it. For step-by-step technique, see our guide to flossing and interdental brushes.
What You Eat and Drink Affects Your Teeth
Sugar is one of the main causes of tooth decay, and how often you eat it matters as much as how much [7]. Every time you consume something sugary, the bacteria in plaque produce acid that attacks tooth enamel for around 20 to 30 minutes. Frequent snacking on sugary food keeps your mouth in an almost constant acid attack, even if the total sugar eaten across the day is modest.
The NHS advises limiting sugary food and drink, such as sweets, cakes, biscuits and sugary cereals, to mealtimes rather than spreading them across the day [7]. Fruit juice and smoothies deserve a specific mention: once fruit or vegetables are juiced or blended, the sugars they naturally contain are released from the fruit's structure and can damage teeth in the same way as added sugar. The NHS recommends limiting fruit juice and smoothies to a maximum of 150ml, a small glass, per day in total, and drinking it with a meal rather than on its own [7].
A broader government toolkit for oral health reinforces the same message: it is the frequency of sugar exposure, not just the total quantity, that drives decay risk, and it recommends at least five portions of fruit and non-starchy vegetables a day as part of general oral and overall health [8]. Whole fruit, eaten rather than juiced, is a safer choice for your teeth because its sugars stay contained within the fruit's own structure.
Mouthwash: When and How to Use It
Mouthwash is a useful addition to brushing and flossing, but timing affects how well it works. Do not use mouthwash, even a fluoride one, immediately after brushing, because it will rinse away the concentrated fluoride left on your teeth from the toothpaste [2]. Use it at a separate time instead, such as after lunch, and avoid eating or drinking for 30 minutes afterwards so the fluoride has time to work [2].
If you do choose a fluoride mouthwash, government guidance supports daily use of a 0.05% (230ppm fluoride) rinse for anyone aged 8 or above, used in addition to twice-daily brushing with a 1,350ppm-or-higher toothpaste [5]. It is a genuine addition to your routine, not a replacement for brushing.
Alcohol-free is not a universal rule. It is specifically recommended for people with dry mouth, because alcohol-containing mouthwash can further dry oral tissue in a mouth that already has an elevated decay risk [9]. There is no NHS guidance stating that the general population must always choose alcohol-free mouthwash, so choose based on your own comfort and any dry mouth symptoms rather than assuming one type is universally correct. For help choosing a product, see our dentist's guide to the best mouthwash in the UK.
How Often Should You See a Dentist?
There is no fixed six-month rule. NICE guidance sets a personalised recall interval: the longest gap between check-ups for adults aged 18 and over should be 24 months, with practical intervals set at 3, 6, 9, 12, 15, 18, 21 or 24 months depending on your dentist's assessment of your individual risk [10]. For anyone under 18, the maximum gap is 12 months [10]. The NHS puts it plainly: people with good oral health will probably need to attend only once every 12 to 24 months, while others may be recalled sooner [11].
Your dentist sets your specific interval based on your history of decay and gum disease, your diet, whether you smoke and other risk factors, not on a calendar default. If it has been longer than two years since your last check-up, or you cannot remember when you last went, that is a sign to book rather than wait. For the current price of a check-up and what is included, see our dental check-up cost guide.
A standard NHS check-up falls under Band 1, and if you are exempt on grounds such as pregnancy, a recent birth, being under 18, or receiving qualifying benefits, it may cost you nothing at all. See our guide to free NHS dental treatment eligibility to check whether you qualify. Many practices also offer a professional clean, known as a scale and polish, alongside your check-up; our scale and polish cost guide covers NHS and private pricing.
The State of the UK's Teeth in 2026: Why Prevention Matters
The most recent full clinical survey of adult oral health in England, the first in over a decade, paints a sobering picture. Using the broadest clinical measure, almost two-thirds of adults, 64%, had some form of clinical tooth decay present, and 21% had at least one tooth with extensive obvious decay reaching the dentine [1]. The survey also found a 13 percentage point increase in decay prevalence since the previous full survey in 2009, bringing rates closer to where they stood in 1998 [1].
Gum health tells a similar story. A total of 93% of adults with teeth had at least one observed sign of gum disease, such as bleeding, calculus or gum recession, and only 7% had none [1]. Over a quarter, 28%, had gum pocketing greater than 3.5mm, a marker of more advanced periodontal disease. Four in ten adults, 43%, said their oral health had negatively affected their daily life, up from a third in 2009 [1].
Just over half of adults, 51%, said their most recent visit was for a routine check-up rather than a problem, and the survey noted a nine percentage point fall in regular check-up attendance since 2009 [12]. Separately, around two-thirds of adults, 65%, reported attending the dentist at least once within a two-year period [1]. Outcomes are not evenly distributed: adults in the lowest income group were far more likely to have extensive decay, 35%, than those in the highest income group, 8% [1].
Among children, a 2024 survey of five-year-olds in England found that 22.4% had experienced decay in their baby teeth, with rates ranging from 17.5% in the East of England to 28.7% in the North West, and children in the most deprived areas more than twice as likely to have decay as those in the least deprived [13]. NHS activity data for England shows the scale of demand: 18 million adult patients, 40% of the adult population, were seen in the 24 months to March 2025, and 6.9 million children, 57% of the child population, were seen in the 12 months to March 2025, across 35 million completed courses of treatment [14].
These figures are not a reason to feel discouraged. They are a reason to take the basics seriously, because the evidence shows they work. If access to an NHS dentist is a barrier for you rather than motivation, our guide to finding a good dentist in the UK covers both NHS and private routes.
Does Where You Live Affect Your Teeth?
Yes, in one specific way: tap water fluoridation. Around 10% of England's population, roughly 6 million people, have a fluoridated water supply, concentrated in parts of the West Midlands and North East [5]. Scotland, Wales and Northern Ireland have no community water fluoridation schemes at all, though some areas have naturally occurring fluoride in local water [5]. The UK's four Chief Medical Officers have concluded there is strong scientific evidence that water fluoridation is effective at reducing tooth decay where it exists [15].
In practical terms, this means most people across the UK, all of Scotland, Wales and Northern Ireland, and around 90% of England, get no fluoride benefit from their tap water. That makes fluoride toothpaste the one part of this guide that is not optional for anyone, wherever you live in the UK.
Smoking, Alcohol and Your Oral Health
Smoking and tobacco use is described in government guidance as the most common risk factor for gum disease [16]. The most significant harms of tobacco on the mouth include oral cancers and pre-cancerous changes, more severe gum disease, tooth loss and slower healing after dental procedures [16]. The greatest benefit of quitting relates specifically to preventing gum disease from progressing [16].
Alcohol above recommended levels is also a risk factor for mouth cancer on its own, and the combined effect of drinking and smoking multiplies that risk rather than simply adding to it [17]. Official guidance for health professionals advises counselling patients to stay within 14 units of alcohol a week and to avoid smoking or using smokeless tobacco, including shisha and hookah [17]. Treating oral health conditions costs the NHS around £3.6 billion a year, a cost that prevention, not treatment, is the only realistic way to bring down [17].
Special Considerations for Children and At-Risk Groups
Children Under 3: Why the "Smear" Rule Exists
For children under 3, only a smear of toothpaste is recommended, and parents or carers should do the brushing rather than the child [4]. The reason is not choking risk, as is commonly assumed, but dental fluorosis, a cosmetic mottling of the permanent teeth that can occur if a child ingests too much fluoride while those teeth are still forming under the gum [5]. The risk window closes once the permanent front teeth have finished forming, at around 30 months of age, which is why the smear rule applies specifically to under-3s rather than all young children [5]. Make sure children do not eat or lick toothpaste straight from the tube [4]. For ages 3 to 6, supervise brushing and encourage the child to build the habit themselves [4].
Pregnancy
Hormonal changes during pregnancy can increase the risk of gum inflammation, and NHS dental treatment is free throughout pregnancy and for 12 months after giving birth. Our guide to dental care during pregnancy covers eligibility and which treatments are safe at each stage.
Diabetes
Diabetes and gum disease have a two-way relationship: gum disease can make blood sugar harder to control, and poorly controlled blood sugar increases the risk of gum disease. See our dental care guide for diabetics for specific advice on managing both together.
Dental Anxiety
If avoidance of the dentist is driven by anxiety rather than access, you are not alone, and it is worth addressing directly rather than letting it compound over years. Our guide to overcoming dental anxiety covers practical strategies and what to expect from a sympathetic practice.
Frequently Asked Questions
How many times a day should I brush my teeth?
Brush twice a day, once in the morning and once before bed, for about two minutes each time. Use a fluoride toothpaste with at least 1,350ppm fluoride if you are an adult, and make sure you cover the inner, outer and chewing surfaces of every tooth.
Is it bad to rinse your mouth with water after brushing?
Yes, rinsing straight after brushing washes away the concentrated fluoride left in the toothpaste residue on your teeth, reducing its protective effect over the following hours. The NHS recommends spitting out the excess toothpaste and not rinsing with water or mouthwash immediately afterwards.
How much fluoride toothpaste should I use for my age?
Under 3s need only a smear of toothpaste with at least 1,000ppm fluoride. Ages 3 to 6 need a pea-sized amount of 1,000 to 1,500ppm toothpaste. From age 7 and into adulthood, use a pea-sized amount of 1,350 to 1,500ppm toothpaste, checking the ppm figure on the tube.
Do I really need to floss if I brush properly?
Yes, a toothbrush cannot clean between your teeth where plaque commonly builds up. The NHS recommends flossing or using interdental brushes daily, ideally before brushing, though the evidence for its benefit is strongest for gum health rather than decay prevention specifically.
How often should I go to the dentist?
There is no fixed rule of six months. NICE guidance sets a personalised range of 3 to 24 months for adults and 3 to 12 months for under-18s, based on your individual risk as assessed by your dentist. People with consistently good oral health may only need a check-up once every one to two years.
What foods and drinks are worst for my teeth?
Sugary food and drink eaten frequently throughout the day cause the most damage, because each exposure triggers roughly 20 to 30 minutes of acid attack on your enamel. Limiting sweets, cakes and sugary drinks to mealtimes, and capping fruit juice or smoothies at 150ml a day, reduces how often your teeth are under acid attack.
Can mouthwash replace brushing and flossing?
No, mouthwash is a useful addition but not a substitute. It should be used at a separate time from brushing, such as after lunch, rather than immediately afterwards, so it does not wash away the fluoride left by your toothpaste.
Does smoking really affect my teeth and gums?
Yes, smoking and tobacco use is the most common risk factor for gum disease, and it also increases the risk of oral cancer, tooth loss and slower healing after dental treatment. Quitting brings the greatest benefit to preventing gum disease from getting worse.
Looking After Your Teeth Is a Daily Habit, Not a Single Visit
The evidence is consistent: brushing twice daily with the right fluoride strength, cleaning between your teeth, limiting how often you eat sugar, and seeing a dentist at an interval that suits your own risk level will do more for your teeth over a lifetime than any single product or procedure. With almost two-thirds of UK adults currently showing some sign of decay, these basics are not a formality, they are the single biggest lever most people have over their own oral health.
If you are due a check-up, or it has been a while since your last one, search for a dentist near you to compare NHS and private practices in your area.
Sources
- Adult Oral Health Survey 2023: Clinical oral health -- GOV.UK / OHID, accessed 2026-07-10
- How to keep your teeth clean -- NHS.uk, accessed 2026-07-10
- Delivering Better Oral Health: Chapter 8, Oral Hygiene -- GOV.UK / OHID, accessed 2026-07-10
- Children's teeth -- NHS.uk, accessed 2026-07-10
- Delivering Better Oral Health: Chapter 9, Fluoride -- GOV.UK / OHID, accessed 2026-07-10
- Take care of your teeth and gums -- NHS.uk, accessed 2026-07-10
- Sugar: the facts -- NHS.uk, accessed 2026-07-10
- Delivering Better Oral Health: Chapter 10, Healthier Eating -- GOV.UK / OHID, accessed 2026-07-10
- Dry mouth -- NHS.uk, accessed 2026-07-10
- CG19: Dental recall, recommendations -- NICE, accessed 2026-07-10
- Dental check-ups -- NHS.uk, accessed 2026-07-10
- Adult Oral Health Survey 2023: Report summary -- GOV.UK / OHID, accessed 2026-07-10
- National Dental Epidemiology Programme: oral health survey of 5-year-old schoolchildren 2024 -- GOV.UK, accessed 2026-07-10
- NHS Dental Statistics for England 2024/25 -- NHSBSA, accessed 2026-07-10
- Statement on water fluoridation from the UK Chief Medical Officers -- GOV.UK, accessed 2026-07-10
- Delivering Better Oral Health: Chapter 11, Smoking and Tobacco Use -- GOV.UK / OHID, accessed 2026-07-10
- Adult oral health: applying All Our Health -- GOV.UK, accessed 2026-07-10
