Oral hygiene routine

Overview

This is a guide to my oral hygiene routine for those who might want to start using an electric toothbrush or interdental picks.

Background

This came about because I unknowingly had gingivitis/periodontitis in my youth. It wasn’t until I had an appointment with a considerate hygienist that I was introduced to interdental picks and angling my electric toothbrush so that its bristles got into the gum pocket that I was free from any gum conditions.

Fun facts

• A study published in Neurology Open Access found that people with gum disease had a 44%-increased risk of stroke compared to those with healthy mouths (Lipscombe-Southwell 2026).
• A paper published at the beginning of the year found that regular flossing was associated with a lower dementia risk. The researchers found that for every 14 people who floss more than once a week, one fewer person will develop dementia (Lipscombe-Southwell 2026).

Tools or equipment

These are not affiliate links

• Oral-B iO Series 5 Electric Toothbrush (opens in a new tab)
• Standard toothpaste
  • Anything with fluoride
• Oral-B Essential Floss (opens in a new tab)
  • This specific one isn’t important, but I don’t like the ribbon style like Glide
• TePe EasyPick™ Size XS/S (opens in a new tab) (Blue)
• TePe EasyPick™ Size M/L (opens in a new tab) (Orange)
• MasterMedi Tongue Scraper (opens in a new tab)
• Pronamel alcohol-free fluoride mouthwash (opens in a new tab)
  • This specific brand isn’t important, but alcohol-free and fluoridated are important

Routine

Morning

• Step 1: Brush with the electric toothbrush at a 45° angle downward against the gumline. Hold there for four seconds and repeat on each tooth. After finishing a row, swipe across all of the flat front surfaces. Repeat for the other side and then the upper row of teeth
• Step 2: Use the tongue scraper to scrap as far back as you can comfortably reach and pull forward to scrap away bacteria and dead skin cells. Scrap the sides of the tongue as well
• Step 3: Rinse with water to get out the loose bacteria and remaining toothpaste.
• Step 4: Occasionally rinse with mouthwash, if needed. If I’m going to meet someone right after, I use 1 part water and 1 part mouthwash so it’s not overpowering

Evening

• Step 1: Floss between all teeth and the outer edges of the last molars. Try to scrap the flat surfaces as well
• Step 2: Use the interdental picks to go between all of the teeth with the appropriately sized pick. This pushes out plaque and food debris that the floss couldn’t reach or left behind. It also stimulates the gum tissue
• Step 3: Brush with the electric toothbrush at a 45° angle downward against the gumline. Hold there for four seconds and repeat on each tooth. After finishing a row, swipe across all of the flat front surfaces. Repeat for the other side and then the upper row of teeth
• Step 4: Use the tongue scraper to scrap as far back as you can comfortably reach and pull forward to scrap away bacteria and dead skin cells. Scrap the sides of the tongue as well
• Step 5: Rinse with water to get out the loose bacteria and remaining toothpaste
• Step 6: Occasionally rinse with mouthwash, if needed. If I’m going to meet someone right after, I use 1 part water and 1 part mouthwash so it’s not overpowering

Note: I’ve seen in several places to leave this slurry as it protects the teeth with the fluoride, but this leaves a white film on my teeth the next day due to sloughing off cells. So I don’t do it anymore

References

Lipscombe-Southwell (2026) Lipscombe-Southwell, A. (2026, March 26). Watch Your Mouth [Review of Watch Your Mouth]. BBC Science Focus, 431, 92. https://www.sciencefocus.com/magazine/new-issue-what-really-causes-autism (opens in a new tab)