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The outer surface of your teeth is called enamel. It helps protect them from decay. Some wear and tear is normal, however, there is plenty you can do to keep that barrier strong. Take these simple steps for a healthy mouth and a winning smile.

1. Limit Sugary Foods and Drinks

Bacteria in your mouth feed on sugar from foods and drinks. Then they make acids, which soften and wear away your enamel. Chewy candies that stick on your teeth can also cause damage. Soft drinks may have extra acids as well.

Soft drinks with artificial sweeteners are a smarter choice than ones with sugar, but they’re also acidic and will wear down enamel over time.

The best choice when you’re thirsty? A glass of plain water.

2. Eat Foods That Protect Enamel

Calcium in food counters the acids in your mouth that cause decay. It also helps keep your bones and teeth strong. Milk, cheese, and other dairy products help protect and strengthen enamel, says Pamela L. Quinones, past president of the American Dental Hygienists’ Association. If you don’t eat dairy, look for foods with calcium added.

3. Avoid Over-Brushing

It is possible to wear down your enamel if you brush too fast and hard. Hold a brush with a soft bristle at about a 45-degree angle to your gums. Then move it back and forth in short, gentle strokes, about the distance of one tooth. Electric toothbrushes such as Philips Sonicare Toothbrush is a great option as well.  Try to wait for up to an hour after eating sweets or citrus fruits before you brush your teeth. Acidic foods can soften enamel and may make it easier for you to damage the enamel with a toothbrush.

4. Use Fluoride

The American Dental Association (ADA) calls fluoride “nature’s cavity fighter” because it strengthens your enamel and helps repair the early stages of tooth decay. Fluoride can also make your teeth more resistant to acids that come from foods and from bacteria in your mouth.
The ADA recommends fluoride toothpaste as soon as the first tooth appears, and throughout your life. Rinsing with a mouthwash that has fluoride can also help prevent cavities and keep your enamel strong.

5. Treat Heartburn and Eating Disorders

If you have severe heartburn, stomach acids may escape and eventually reach your mouth, where they can erode enamel.

The eating disorder, bulimia, in which people vomit food after they eat, is another threat to your enamel.

If you have either condition, it is advised to talk to your doctor about treatment.

6. Watch Out for Dry Mouth

Saliva helps wash away food and bacteria that lead to cavities. It also fights the effects of acidic foods. Drink water often to keep your mouth clean and moist.

If you exercise, be sure to rehydrate during and after your workout. Chewing sugarless gum or sucking on sugarless hard candy can also help keep saliva flowing in your mouth.

Some medical conditions and medications can cause dry mouth. Talk to your doctor about treatments.

7. Avoid Grinding Your Teeth

Some people grind their upper and lower teeth together, especially at night. Over time it can wear down the enamel.

Talk to your dentist if you’ve got the grinding habit. He may suggest a custom-fitted appliance that can protect your teeth.

8. Get Regular Checkups

To keep your teeth strong, it is important to schedule regular checkup and cleanings. Your dentist can spot signs of concern, such as receding gums, cavities or tooth grinding before they do more damage. If your water supply isn’t fluoridated, you can also ask your Dentist if fluoride supplements, mouthwashes, or coatings for your teeth are advised.

Feature Reviewed by Michael Friedman, DDS on September 03, 2015


Leslie Seldin, DDS, spokesperson, American Dental Association.

Richard Price, DMD, spokesperson, American Dental Association.

Pamela L. Quinones, RDH, past president, American Dental Hygienists’ Association (ADHA).

Mortality and Morbidity Weekly Review, July 1985.

American Dental Association: “Diet and Tooth Decay” and “Cleaning Your Teeth and Gums,” “Fluoride.”

Hemingway, C. British Dental Journal, 2006.

American Dental Hygienists’ Association: “Fluoride Facts.”

Shroeder, P. Annals of Internal Medicine, June 1995.