How to Have Fresh Breath

Bad breath is an occasional problem that affects most people, whether during an illness or after a meal. In Vietnam, about 40% of the population is suffering from a more serious condition: chronic bad breath (persistent bad breath), ^{[1] X Source of research} and this can lead to lack of confidence or fear in communication. ^{[2] X Research Source} Fortunately, maintaining fresh breath is not difficult if you maintain good oral hygiene, eat the right foods, and use mouth fresheners when you are sick. necessary.

Table of Contents

Keeping Your Teeth Clean

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Brush your teeth and tongue at least twice a day. Brushing will help remove bacteria that cause bad breath and prevent bad breath. And don’t forget to brush your tongue, especially at the base of your tongue. One study has shown that brushing your tongue reduces bad breath by up to 70%. ^{[3] X Research Sources}

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Rinse mouth with water after eating. Gargling will help you get rid of leftovers that can cause bad breath. ^{[4] X Research Sources}

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Use dental floss at least once a day. Flossing will remove food where the brush cannot reach and at the same time remove plaque, the layer of bacteria that surrounds the teeth. Flossing also helps prevent periodontal disease (gum disease) as this is another possible cause of bad breath. ^{[5] X Research Sources}

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Use mouthwash at least once a day. It helps protect teeth and kills bacteria that cause bad breath. ^{[6] X Research Source} Rinse mouth for 30 – 60 seconds, then “cough” mouthwash for the next 30 – 60 seconds. ^{[7] X Source of Study} The “coughing” motion is important in getting mouthwash into the back of the throat and deep in the cheeks, where a toothbrush or floss can’t reach.

Mouthwash containing fluorine (fluoride) will kill bacteria and help prevent tooth decay.
Gargling with hydrogen peroxide helps eliminate bacteria that can cause bad breath.
Avoid using mouthwash that contains alcohol. They will dry out your mouth and can make it worse. ^{[8] X Research Sources}

Eat to Maintain Fresh Breath

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Drink a lot of water. Lack of water can cause dry mouth and lead to bad breath. Water can also dilute any bad breath chemicals in your mouth or intestines. ^{[11] X Research Source}

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Eat yogurt. Many studies have shown that eating about 175 grams of yogurt per day will help reduce the levels of odor-causing compounds in the mouth. In particular, you can find yogurt containing beneficial bacteria such as Streptococcus thermophilus or Lactobacillus bulgaricus . ^{[12] X Research Source}

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Use fruits and vegetables. The abrasive nature of fibrous fruits and vegetables will help clean teeth, while the vitamins, antioxidants and acids found in these foods can help improve oral health. ^{[13] X Research Source} Foods that can be particularly helpful include:

Apples – Apples contain vitamin C, which is essential for healthy gums, as well as malic acid, which helps whiten teeth. ^{[14] X Research Source}
Carrots – Carrots are rich in vitamin A, which improves the strength of tooth enamel. ^{[15] X Research Source}
Celery – Chewing celery will cause the mouth to produce more saliva, thereby, neutralizing the bacteria that cause bad breath. ^{[16] X Research Source}
Pineapple – Pineapple contains bromelain, an enzyme that cleans the mouth. ^{[17] X Research Source}

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Drink black, green, or herbal tea. These teas have been shown to kill bacteria that cause bad breath and plaque. ^{[18] X Research Sources}

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Avoid letting the body experience digestive disorders. Digestive disorders can cause you to burp, contributing to bad breath. Don’t eat foods that can make you upset, and if you do, you should take an antacid (which helps control acid in your stomach). If you have lactose intolerance, you can take lactase tablets. ^{[19] X Research Source}

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Do not eat foods with a lot of onions, garlic, or spices. They can all cause bad breath. If you do eat them, you should bring sugar-free gum or a toothbrush and toothpaste to clean your teeth afterward. ^{[20] X Research Source}

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Beware of a low-carb diet. A low-carbohydrate diet can lead to a state of ketosis – a state in which the body primarily burns fat instead of carbohydrates for energy. This can be pretty good for your waistline, but it will also produce chemicals called ketones, which contribute to bad breath. ^{[21] X Research Source} To eliminate the problem, you should change your diet. Or, you can battle bad breath with one of these methods: ^{[22] X Research Source}

Drink plenty of water to dilute the ketones.
Chew sugar-free gum or use sugar-free mints.
Chew mint leaves.

Eliminate Other Causes of Bad breath

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Check your sinuses. Sinusitis or postnasal drip (nasal drip from the sinuses down the throat) is the main cause of 10% of cases of bad breath. ^{[23] X Research Sources} There are many methods that you can take to combat it:

Go to a doctor. You may need antibiotics to treat sinusitis. ^{[24] X Research Source}
Use over-the-counter medications to dry up your sinuses and prevent nasal discharge.
You can spray salt water into your nose to dilute the nasal secretions and from there, you should be able to get rid of them easily. ^{[25] X Research Sources}
Use a nasal wash to clean the sinuses. ^{[26] X Research Sources}

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Be aware that some medications can cause bad breath. While some medications contain chemicals that directly cause bad breath, many other medications will dry out your mouth and, in turn, make your breath smell bad. In particular, you should be careful with the following drugs: ^{[27] X Research Source}

Betel.
Chloral hydrate.
Nitrites and nitrates.
Dimethyl sulfoxide.
Disulfiram.
Some chemotherapy drugs.
Phenothiazines.
Amphetamines.

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Stop smoking to treat bad breath. Smoking can make your mouth smell like an ashtray. The only solution is to quit smoking, but you can also use mints or other mouth fresheners to get rid of the smell.

Use a Mouth Freshener

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Chew sugar-free gum to keep your breath fresh. You can find chewing gum that contains xylitp. The bacteria in your mouth will stick to this artificial sugar instead of your teeth. Chewing gum also causes you to salivate, which helps prevent dry mouth, and removes bacteria and food debris. ^{[28] X Research Source} Remember to use sugar-free gum.

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You can use mints, lozenges, or deodorant sprays. Whichever product you choose, be sure to make sure it’s sugar-free. Look for products that contain xylitol instead of sugar. And if you use a deodorant spray, you should choose one that doesn’t contain alcohol because they will dry out your mouth and contribute to bad breath. Remember: mints, lozenges, and deodorant sprays can only mask odors temporarily; They are not a long-term cure. If you regularly use mouth fresheners, you should see your dentist.

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Chew herbs to freshen your breath. Mint leaves are especially good for fresh breath; They contain essential oils that have been shown to be extremely effective in combating bad breath. ^{[29] X Trusted Source PubMed Central Go to source} Other herbs you can use include sage, which has antimicrobial properties that help you deal with bad breath ^{[30] ] X Trusted Source PubMed Central Go to source} or eucalyptus. Dill and parsley are both rich in chlorophyll, which freshens your breath and is also often used as a garnish for many dishes. ^{[31] X Research Source}

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Chew nuts or seed pods. Coriander seeds, cardamom, and anise seeds can all freshen your breath, but don’t chew too much. Especially anise seeds because they have a rather strong scent and can be irritating if used in excess. If you chew cardamom pods, be sure not to swallow them. ^{[32] X Research Source}

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Use alcoholic beverages to maintain fresh breath. Alcohol kills the bacteria that cause bad breath, and for this reason, alcohol-containing drinks – especially those with fragrances – make a pretty good way to freshen up your mouth. The more alcohol your drink contains, the more effective it will be, but you should stay away from sugary drinks. They will leave excess sugar in your mouth and can breed more bacteria. ^{[33] X Research Sources}

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Gargle with baking soda. Baking soda is a natural mouth freshener. Mix a teaspoon of baking soda in a glass of water and use this solution to gargle. ^{[34] X Research Source}

Warning

You should remember to consult your dentist or doctor if your bad breath does not improve despite taking the above measures. Persistent bad breath can be a sign of an underlying medical condition, such as sinusitis or pneumonia, bronchitis, diabetes, or liver or kidney disease. ^{[35] X Research Source}

Steps

Keeping Your Teeth Clean

Eat to Maintain Fresh Breath

Eliminate Other Causes of Bad breath

Use a Mouth Freshener

Warning

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