Bad breath? 7 tips to avoid it and keep your breath fresh

Breath can have a big impact on interactions, whether between coworkers, friends or family. However, keeping your breath fresh and preventing it from becoming a problem in relationships can be challenging. So much so that a third of the population is unable to do so.

“This was revealed by data published in 2019, in a systematic review that compiled several studies carried out in different countries. This comprehensive study concluded that 33% of the world’s population has halitosis,” explains João Paulo Pinto, a dentist specializing in halitosis and ambassador for the oral hygiene brand blue®m.

Although it can be uncomfortable, halitosis, popularly known as bad breath, is not considered a disease. “Experts see it as a sign that something is wrong with the body. Therefore, patients should seek specialized help to diagnose the cause of halitosis,” explains Paulo Zahr, dentist and president of the OdontoCompany group.

According to João, in around 90 to 95% of cases, halitosis is not caused by underlying health problems, but originates in the mouth itself – mainly due to poor hygiene.

“Therefore, to avoid halitosis and keep your breath fresh, it is essential to be aware of your habits”, says dentist and founding partner of the PróRir dental clinic chain, Alexandre Ravani.
According to experts, seven simple habits can help keep your breath fresh:

1. Brush your teeth regularly: brushing your teeth at least twice a day, preferably after meals, is essential to remove food residue and bacteria that can cause bad breath;

2. Flossing: Daily flossing helps remove food debris and plaque from between your teeth, where your toothbrush can't reach. This helps prevent bad breath caused by food debris buildup;

3. Brushing your tongue: The tongue can also accumulate bacteria and food residue. That's why it's important to brush it gently with a toothbrush or tongue scraper. “You have to be careful not to hurt your tongue when cleaning. Sometimes, people worry about halitosis and don't use the right tool or even use too much force when cleaning, which ends up hurting it,” adds Pinto.

4. Stay properly hydrated: drinking water regularly helps keep your mouth hydrated and stimulates the production of saliva, which is important for fighting bacteria that cause bad breath. “There’s a saying that people often say: two liters of water a day. But in reality, this varies depending on a person’s weight. So, to find out the ideal amount, take your weight and multiply it by 0.33,” explains the blue®m ambassador.

5. Avoid foods with strong odors: Certain foods, such as garlic, onions, and strong spices, can leave an unpleasant odor in the mouth. Limiting the consumption of these foods can help prevent bad breath. “In addition to these, coffee, alcoholic beverages, and foods rich in sugar can also negatively affect breath. However, there are also foods that will help maintain fresh breath, such as green tea, mint, parsley, apples, raw carrots, and natural yogurt,” says Ravani.

6. Avoid smoking: Smoking not only contributes to bad breath, but is also harmful to your overall oral health. Quitting the habit can significantly improve these aspects.

7. See a dentist regularly: Regular visits to the dentist for professional cleanings and dental exams are important to maintain oral health and identify any problems that may be causing bad breath.

Although it is less common, the origin of bad breath can be some oral disease, such as gum infections (gingivitis and periodontitis), mouth infections (ulcers, oral candidiasis and tonsillitis), and xerostomia (decreased saliva production).

“It is also important to understand that halitosis can be associated with other problems, such as sinusitis and tonsillitis, as well as metabolic disorders such as diabetes, fevers and hormonal changes,” explains Zahr. In these cases, he says, it is fighting the disease that can improve breath and quality of life, so a consultation with a specialist is essential.

When evaluating your breath, it is not always possible to trust your own perception.

“Several studies show that around half of people make mistakes when assessing their own breath. Sometimes, when they notice a strange taste in their mouth, they associate it with bad breath, which is not always the case,” explains Pinto.

He emphasizes the need to question and seek outside opinions. “Don’t hesitate to ask a friend or family member. Otherwise, this doubt will grow and you will end up feeling embarrassed to talk about it in person, which will directly influence your behavior. So, when doubts arise, don’t be shy and ask someone you trust,” he concludes.