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Dental hygiene is the care for the teeth to keep them clean and healthy.


Dental hygiene entails;


Keeping the teeth clean and free of dirt.

Keeping healthy gums that don’t hurt when brushing or flossing.

Avoiding bad breath.

A regular check-up with the dentist.


Why Is Dental Hygiene Important?


Dental hygiene is important because it avoids teeth problems or infections that are painful, uncomfortable and expensive to treat.


Some of the diseases bad dental hygiene causes are;


Tooth Decay (cavity): This is the most common tooth problem. It affects people of all ages. People with tooth decay experience severe pain, discomfort and sometimes difficulty in eating.

Endocarditis: This is an infection of the inner lining of the heart. This happens when bacteria from other parts of the body – like the mouth – spread through the blood and damage the heart’s inner lining.

Periodontal disease: This is an infection of the gum tissue. It is caused by bacteria, which destroys the gum and bones. This makes the teeth lose and causes difficulty in eating. Sometimes the teeth have to be removed due to this disease. Periodontal disease also leads to some health issues like; premature birth, low-weight birth, stroke, and it worsens the symptoms of diabetes.


Procedure For Dental Hygiene


Daily brushing and flossing using proper techniques

Regular check-ups with the dentist


Dental Hygiene Tips


The following tips are the do’s and don’ts of dental hygiene;


Use a good brush and change every 3 or 4 months

Brush twice a day

Floss daily

Use good dental hygiene products (e.g. mouthwash, toothpaste) that contain fluoride.

Eat healthy foods

Rinse mouth after every meal

Don’t snack in between meals

Don’t eat or drink immediately after using a fluoride mouthwash/toothpaste

Do not use toothpicks to remove food between your teeth. Toothpicks can cause bleeding, which may lead to an infection.


Proper dental hygiene entails brushing and flossing, so it is important to know their proper techniques.

 Proper Brushing Techniques 


When the toothbrush is placed against the teeth, the bristles should be angled at 45 degrees against the gum.

The bristles are then moved in small circular motions over the surface of the teeth. This should be repeated throughout the inner and outer surfaces of the lower and upper teeth.

The chewing surfaces of the teeth should be brushed thoroughly.

The tongue should be brushed to remove bacteria and freshen the breath.



Proper Flossing Techniques


The floss thread should be 12-18 inches long.

Grasp the ends of the thread tightly and slip it between the teeth and gums.

Eight to ten up and down strokes on each tooth is enough to remove plaque or food particles.


Using these tips and techniques is sure to keep your teeth fresh and healthy.



Keeping the heart healthy and strong is one of the keys to a long and happy life. Most heart diseases are fatal, and they account for one-third of all deaths worldwide.


Eating healthy affects your heart health and reduces your chance of getting heart disease.


Below are some foods that, when added to your diet, keeps your heart healthy.




   Tomatoes contain lycopene, a natural pigment and also a powerful antioxidant. Lycopene prevents inflammation and oxidative damage, which can lead to heart disease.


     Studies have also shown that eating tomatoes increase levels of good HDL cholesterol in the blood. Good HDL cholesterol removed plaque and excess cholesterol from the arteries, keeping the heart healthy, preventing heart disease and stroke.



Tomatoes can be added to your diet by adding them into dishes when cooking or a sandwich.






 Garlic contains the compound called Allicin. Allicin reduces bad LDL cholesterol in the bloodstream. This reduces blood pressure and high cholesterol levels.


  Allicin also prevents stroke and blood clot formation.


 Garlic can be added to your diet by grating on your dishes or cooking dishes with them.







  Berries are a great source of antioxidants like; anthocyanins, flavonoids and resveratrol. These antioxidants prevent inflammation and oxidative stress that lead to coronary diseases.


  Berries also control blood pressure and blood clotting.


Examples of these berries are; raspberries, blueberries, strawberries and blackberries.


Berries can be incorporated into your diet by adding them to a smoothie, yoghurt or oatmeal.






  Avocados are rich in healthy monounsaturated salts. These salts reduce cholesterol levels in the bloodstream, thereby reducing the risk of getting heart disease.


 Avocados also contain potassium, which is beneficial for the heart.


  Several studies have shown that avocados may help reduce blood pressure, prevent stroke and metabolic syndrome.






 Walnuts contain magnesium, manganese, copper, fibre and omega-3 fatty acids. Studies have shown that these micronutrients can; lower blood pressure, reduce bad LDL cholesterol, inflammation and oxidative stress.






  Leafy greens vegetables are rich in Vitamin K, which protects the arteries and promotes proper blood clotting.


  They contain dietary nitrates, which help reduce arterial stiffness, improve the functions of the cells lining the blood vessels and reduce blood pressure.


Also, several studies have shown that the higher the intake of leafy green vegetables, the lower the risk of heart disease.


Some examples of leafy green vegetables are; collard greens, spinach and kale.




As shown above, adding these foods to your diet keeps your heart-healthy and reduces your risk of getting heart diseases.

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