Combatting bad breath: Expert tips to get rid of a stinking mouth

Bad breath or stinking mouth is common for everyone. However, it is disgusting, embarrassing and also easily manageable. While there can be some underlying health conditions behind persistent bad breath, most of the time, combatting the odour requires us to follow clean and healthy lifestyle habits.

There are many factors that lead to a stinking mouth. Addressing them to completely rid yourself of bad breath is necessary. Mid-day online spoke to health experts who delve into key causes, signs and remedies to get rid of bad breath.

Dr Pratibha Mahajan, consultant oral and maxillofacial surgeon, Sir HN Reliance Foundation Hospital, Mumbai lists some of the common causes of bad breath that include unhealthy eating habits, poor digestion, dental infection, poor oral hygiene, smoking, consuming alcohol, advanced kidney or liver diseases and other metabolic disorders like diabetes.

Mahajan adds, "Breath is especially bad in the morning after we wake up because of the night-long decomposition of left-out food particles on or in between teeth by millions of oral bacterial flora as well as the interactions between the bacteria and dead cells."

She lists down common signs that indicate bad breath:

Plaque and calculus

Tartar deposition over teeth

Coating on tongue

Swollen and bleeding gums

Pockets of pus in gums due to gum diseases or an infected or decayed tooth

Remnants of food between teeth

Dry mouth or a sticky feeling in the mouth, unpleasant taste such as sour or metallic, that lingers in the mouth

Bad breath and gut health
Dr Arun Pillai, wellness director at Dharana at Shillim says, "Bad breath can indicate poor gut health. The digestive fire ‘Agni' plays an important role in breaking down food and absorbing nutrients. If the digestive function is weak, it can lead to the accumulation of toxins, known as ‘Ama' in the body. These toxins can be reasons for bad breath. Due to the accumulation of Ama, the natural balance of doshas (vata, pitta and kapha) can change and lead to an imbalance in the oral cavity thereby causing bad breath."

Ayurveda emphasizes the importance of good digestion for overall health. What we eat plays a significant role in digestion and oral hygiene. Pillai explains, "When we eat food that is difficult to digest, it causes an imbalance in our digestive fire and forms toxins which cause health issues, including bad breath. Eating in a rush or in a stressed state can impair digestion and the undigested food can cause bacteria in the oral cavity."

Pillai suggests eating clean. He says, "It is advisable to avoid cross food like having milk and sour fruits or mixing dairy products with fruits. These combinations can lead to the formation of toxins and result in bad breath. I would also suggest cooking onions and garlic with digestion-enhancing spices in order to make them easier to digest and reduce their impact on breath odour."

Additionally, Pillai says, "Having a proper diet can help prevent bad breath by promoting healthy digestion and oral hygiene. You can customize your diet according to your likes and health conditions. A balanced diet must have a variety of fresh fruits, vegetables, whole grains and lean protein. Avoid excessive intake of heavy, greasy or processed foods. You can include digestion-enhancing spices in your meals, such as ginger, cumin, coriander and turmeric. These spices help stimulate digestive functions and prevent the formation of toxins that can contribute to bad breath."

Tips for fresh breath
Sagar Awatade, founder of Oracura, an oral care company has listed below some easy tips to ensure your breath stays fresh throughout the day.

Brush your teeth twice a day
Brushing removes plaque, bacteria and food particles that can lead to bad breath and gum diseases.

Floss daily
Flossing cleans hard-to-reach areas between teeth, where a toothbrush can't reach, preventing the buildup of odor-causing debris.

Clean your tongue
Bacteria accumulate on the tongue's surface. Gently scraping or brushing the tongue removes these microbes and helps combat bad breath.

Avoid tobacco and alcohol
Tobacco and alcohol can dry the mouth, leading to bad breath. Avoiding them helps keep your breath fresh.

Regular dental check-ups
Seeing a dentist regularly allows for early detection and treatment of dental issues that can contribute to bad breath when left unattended.

Besides using a soft-bristle toothbrush and fluoride toothpaste for fresh breath, Awatade also recommends using a few oral care products.

Water floss, thread floss, or interdental brushes:
These tools clean between teeth and along the gum line, reducing plaque and preventing bad breath. A water flosser is a very easy, efficient and effective tool for interdental cleaning.

Tongue scraper:
A tongue scraper helps remove bacteria and debris from the surface of the tongue, improving breath odour. Water flosser attached used with a tongue scraper helps in cleansing the tongue deeply making it easy & pain-free.

Mouthwash:
Mouthwashes with antibacterial properties help freshen breath by reducing bacteria. However, they should not replace brushing and flossing. Use mouthwash as directed by your dentist, typically after brushing and flossing Some alcohol-based mouthwashes can contribute to dry mouth if used excessively, so choose alcohol-free options to avoid dry mouth.

Awatade stresses regular dental check-ups after every 6 months for maintaining oral health and addressing any concerns related to bad breath. However, he says, "If you have persistent bad breath despite practising good oral hygiene, it's advisable to consult a dentist or doctor to investigate underlying causes."

Effectiveness of breath mints
Many people have a habit of popping breath mints to get rid of bad breath. These mints do help in combatting bad breath but experts warn of their sugar content leading to decayed teeth and raised blood sugar level which is harmful to health. They can be consumed once in a while and not routinely and frequently.

"Breath mints are only good for a short period. They are not an ideal long-term solution. While they temporarily conceal bad breath, they do not address the underlying causes and do not promote overall oral health. Ayurveda places a strong emphasis on digestion as a key factor in overall health. Breath mints contain artificial ingredients, excessive sugar and cooling agents that may disrupt digestion and weaken the digestive function in the long run," says Pillai.

He further says, "Many commercially available breath mints contain artificial flavours, colours and sweeteners. Excessive consumption of such artificial ingredients may have detrimental effects on overall health."

Natural foods for fresh breath
Maintaining good oral hygiene, following a balanced diet and addressing any digestive imbalances are key to long-term oral health and fresh breath.

However, if you are looking for a quick fix that involves combatting bad breath naturally, Pillai suggests the following:

1. Chewing on a few fennel seeds after meals helps stimulate saliva production, aiding in digestion and reducing bad breath.

2. Cardamom is known to neutralize odours and freshen the breath. You can chew on a few whole cardamom pods or add ground cardamom to your meals.

3. Mint leaves such as peppermint or spearmint have natural anti-bacterial properties and a refreshing flavour. Chewing on fresh mint leaves or sipping mint tea can help freshen the breath.

4. Parsley is rich in chlorophyll, a natural breath freshener. It helps neutralize odour-causing compounds in the mouth.

5. Cloves have antibacterial properties and a strong, aromatic flavour Chewing on whole cloves or using clove powder in cooking can help freshen the breath and promote oral health.

6. Citrus fruits like oranges, lemons, and grapefruits stimulate saliva production due to their high vitamin C content. Saliva helps cleanse the mouth and reduce bad breath.

Water is the best remedy
Drinking a sufficient amount of water goes a long way in not just fighting bad breath but also maintaining the overall health of a person.
Pillai explains, "Water is an essential part of our life. Its impact on toxic elimination is significant as it acts as a natural detoxifier. Drinking plenty of water helps to flush out toxins that may contribute to bad breath. Staying hydrated supports the elimination of waste products and toxins through urine and sweat, reducing the burden on the absorption of nutrients. It also helps in the breakdown of food. To maximize the benefits of water for addressing bad breath, ayurveda encourages the use of herbal infusions, such as warm water infused with ginger, mint or fennel seeds. These infusions can help freshen the breath, support digestion, and provide additional therapeutic benefits."

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