Let’s face it, bad breath is easily one of the most off-putting hygiene issues a person can have. Nothing can thwart your chances of scoring a second date or nailing an important work meeting like having a bad case of mouth stink. So how can you stop bad breath and regain confidence when talking to people?

The major problem with having breath that physically repels others is that – in most cases – you can’t actually smell the rancid fumes you’re inadvertently wafting into the room.


As such, the cruel nature of life means we continue going about our day, oblivious to the putrid effect our breath has on others.

While there is a certain bliss in ignorance, it’s not a great way to make friends. Handily, there are ways to stop bad breath in its tracks – and, yep, it takes more than brushing twice-a-day.

How to stop bad breath

We asked dentist Henry Clover to give us some advice on keeping your mouth smelling minty-fresh from morning to night.

1. Practice perfect oral health

How to stop bad breath
Make sure you brush your teeth twice-a-day (Thinkstock/PA)

First and foremost, your oral health has a huge impact upon the freshness of your mouth.

“Bacteria can build up in your mouth and release unpleasant gases, so make sure you’re removing plaque – the white sticky deposit that collects on your teeth – by brushing your teeth for two minutes, twice-a-day,” says Henry. “Bacteria can also lurk on the surface of your tongue, so it may benefit from a quick brush too.”

Brushing alone only reaches around 70% of tooth surfaces, so you’ll need to get right into all of your nooks and crannies. “Make sure you’re cleaning between your teeth every day to remove plaque and food particles stuck between your teeth,” Henry adds, “as these will start to smell as they break down.

“Find what works best for you and take guidance from your dental team – this could be floss, interdental brushes or even electric water or air flossers, and ensure you’re cleaning between your teeth at least once a day.”

2. See your dentist regularly

Bad breath see your dentist

If brushing doesn’t help, bad breath could be the sign of an underlying health issue your dentist should check out.

“Gum disease and other infections in the mouth can cause very bad breath,” says Henry. “The mildest form of gum disease is known as gingivitis. It is fairly common and easier to reverse in its early stages with a good brushing and flossing routine, as well as regular dental appointments.“

If gingivitis is not effectively treated, it can eventually lead onto the more serious stage known as periodontitis.

“This affects the whole supporting structure of teeth including gums, ligaments and jaw bone, and can lead to tooth loss,” warns Henry. “The infection in the gums can become so severe it causes the gum tissue to detach from the tooth, which creates a pocket.”

Not surprisingly, getting a bad case of periodontitis can further compound a bad breath problem, as more and more bacteria and food particles get trapped in the pockets, leading to advanced infection.

3. Kick the smoking habit

The idea of having ‘nicotine breath’ on your next date might be enough to ditch the cigarettes for good.

“If you smoke, this can have a huge effect on the freshness of your breath, as well as your oral health,” says Henry. “Smoking stays on your breath for a long time as well as your hair and clothes. It also increases your risk of gum disease, which is another potential cause of bad breath, not to mention the significant general health risks of tobacco.”

4. Stay hydrated

How to stop bad breath
Drink plenty of water (Thinkstock/PA)

Cranking up the central heating during the winter months can make mouth odours even more pungent.

“Staying hydrated is important as a dry mouth and lack of saliva can cause bad breath,” advises Henry. “When you have low levels of saliva, bacteria in the mouth can grow more easily and release odours.

“This is why you often notice bad breath first thing in the morning – because you produce less saliva when you sleep.” He advises drinking plenty of good hydrating fluids such as water, and avoid high levels of caffeine and alcohol which can increase dehydration.

5. Consider your diet

We’ve all had those nights where we’ve gorged on fragrant foods and woken up the next day tasting the unpleasant after effects. “Avoiding strong-smelling food can help keep your breath fresh,” advises Henry. “These include onions, garlic, and spices, and drinks such as coffee and alcohol.”

Cutting out too many foods can, ironically, cause issues too. “Crash-diets, not eating enough, and low carbohydrate diets can cause bad breath,” says Henry. “This is because your body starts to break down body fat to feed itself, which produces chemicals called ketones that can be smelt on your breath.”

So aside from keeping your diet in check and skipping your morning coffee, what else can you do to keep those pesky microorganisms under control? “Sugar-free chewing gum and sugar-free mints can also help stimulate saliva flow production and freshen breath,” says Henry, “so it’s handy to have a pack in your bag for odour emergencies.”

6. Clean dentures and retainers

Dentures and retainers can cause bad breath if not cleaned properly. You should clean both daily with a suitable cleansing solution and a gentle brush.

If you use denture adhesive, make sure you clean the grooves of the dentures that sit against your gums to remove any lingering bacteria.

7. Replace your toothbrush

How often do you replace your toothbrush or toothbrush head? On average, you should use a new toothbrush every 3 to 4 months. Not only does this help keep your toothbrush free from bacteria (helping to stop bad breath), but will also improve the cleaning power of your toothbrush. Old bristles get soft and clean less effectively.

Worried about the environmental impact of all that plastic? Try using an environmentally friendly plastic-free bamboo toothbrush (available on Amazon).

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