Tongue cleaning is an often ignored oral hygiene practice, but one with surprising benefits for your overall health. Removing the biofilm layer that accumulates on your tongue not only refreshes your breath but can positively impact various aspects of your wellbeing. In this article, we'll explain why you should incorporate tongue cleaning into your daily routine and how to do it correctly.
Benefits of Tongue Cleaning
The tongue harbors millions of bacteria that can affect not just your oral health, but your entire body. Cleaning your tongue regularly offers numerous benefits:
- Improves food taste: By removing the biofilm from your tongue, your taste buds can function better, allowing you to enjoy flavors more.
- Reduces bad breath: A large part of bad breath (halitosis) comes from bacteria and food residues accumulated on the tongue.
- Helps control blood pressure: There's a connection between oral microbiota and nitric oxide production, a gas that helps regulate blood pressure.
- Improves insulin resistance: A healthy oral microbiome can have positive effects on metabolism.
- Benefits sexual function: Nitric oxide production is also related to erectile function in men.
- Changes your food cravings: Many people report desires to eat healthier foods after starting regular tongue cleaning.
Who Should Clean Their Tongue and When?
Who is it recommended for?
Tongue cleaning is beneficial for everyone, regardless of age. Even children can begin this practice from an early age. In fact, tongue cleaning can be the first oral hygiene routine you teach your children, as it's simpler than brushing or flossing.
Optimal time and frequency
The best time to clean your tongue is in the morning, after waking up and before eating. During the night, even if you use mouth tape for sleeping, saliva production decreases, creating an ideal environment for bacterial growth.
To start:
- Clean your tongue once a day
- Over time, you can reduce the frequency to 2-3 times a week
- It's not necessary to do it multiple times a day, as it can irritate the tongue
How to Clean Your Tongue Correctly
Types of Tongue Cleaners
There are mainly two types of tongue cleaners:
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Plastic with serrated surface: Ideal for beginners, they usually have different intensity levels (soft/regular) and surfaces (flat/convex).
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U-shaped stainless steel: More durable and sustainable, they can be adapted to different mouth sizes by slightly bending the metal.
Step-by-Step Technique
- Drink water beforehand to moisten your mouth and tongue
- Place the cleaner as far back on the tongue as possible (without causing nausea)
- Press gently and drag forward in a firm movement
- Rinse the cleaner to remove residue
- Repeat until no more biofilm appears on the cleaner (you'll notice a beige fluid that will eventually disappear with regular practice)
- Rinse the cleaner well after each use
Tips to Avoid the Gag Reflex
If you have a very sensitive gag reflex:
- Start by cleaning only the front part of the tongue
- Gradually move toward the back part over time
- Breathe through your nose during the process
- Don't go so far back that it causes gagging at first
- Progress slowly to train your reflex
How to Make it a Daily Habit
Incorporating a new habit can be challenging, but these tips can help:
- Place a post-it note on the bathroom mirror as a visual reminder
- Do it at the same time each day (preferably in the morning)
- Remember the benefits to stay motivated
- Start with gentle cleaning and gradually increase intensity
- Be aware of improvements in your breath and food taste
Tongue Cleaner Care
- Clean the device with warm water after each use
- Dry it with a towel and leave it in a ventilated place
- No need to use disinfectants or put it in the dishwasher
- Replace it when it shows signs of wear
Conclusion
Tongue cleaning is a simple yet powerful practice that can transform your oral and overall health. By dedicating just a few minutes each morning, you can enjoy significant benefits: better breath, more intense flavors, and potentially better blood pressure and metabolic health.
Don't underestimate the impact of this habit. Many specialists consider tongue cleaning to be as important as flossing, placing it as one of the most crucial oral hygiene practices.
Why not start today? Your tongue, your breath, and your body will thank you.