6 steps to a beautiful smile

Flashing a big, beautiful smile can work wonders. For one thing, it's contagious. Studies show that just seeing a friend break out in a smile triggers muscles in your face that cause you to smile back. Amazingly, the very act of smiling—even if you're feeling down—can improve your mood. 

But it can be hard to put on a happy face when you feel self-conscious about your teeth or breath. Try these tips to help improve your oral health and get back that dazzling smile.

Brushing each morning and night and flossing before bedtime are vital to preserving your smile. Many people don't understand correct brushing technique, says Nancy Newhouse, a periodontist in Independence, Missouri, and former president of the American Academy of Periodontists. Remember:

• Hold your brush at a 45-degree angle to your teeth, so the bristles can reach under the gumline and remove plaque. It’s a colorless film of bacteria that coats teeth.
• Brush for two minutes, and don't forget the backs of teeth. 

Flossing daily is as important as brushing. Grip the floss in a "C" shape, pulling it firmly to scrape off plaque and reach gently under the gumline.

Surface stains are often caused by coffee, tea, wine, or tobacco, while deeper stains are often due to smoking, medications, injury, or infection. Depending on the type and degree of staining, some people get good results from store-bought whitening products. 

"Be sure products are ADA-approved, and always follow the manufacturer's instructions—overuse of whiteners can damage tooth enamel and underlying dentin," says William DeVizio, DMD, a licensed dentist in New Jersey. Professional whitening treatments at your dentist's office can be pricey, but the results are often more impressive and can last up to three years.

You need strong teeth to eat a healthy diet, and you need to eat a healthy diet to have strong teeth. Raw, fresh veggies can naturally clean your teeth, and milk, cheese, chicken, and nuts provide nutrients that repair tooth enamel. 

For the full effect, add regular exercise. It can help reduce inflammation and lower the risk of chronic illnesses that contribute to tooth decay, like diabetes. Plus, exercising can stimulate brain chemicals called endorphins that leave you feeling happier and more relaxed. The key is to find a type of workout that you look forward to, such as Zumba, tennis, or brisk walk with friends.

If you’ve received dental fillings in years past, you may have silver-colored amalgam fillings. These often-noticeable fillings wear out in 5 to 15 years, allowing decay to creep in around the edges. These days, most dentists fill cavities with materials that bond to teeth better and match your natural tooth color. For fillings that show when you smile, your dentist might use stain-resistant porcelain, and for a cavity in a molar, you'll probably receive a durable composite resin filling. Your dentist will let you know when it's time to replace any old fillings, but make sure to reach out if an existing filling cracks or falls out entirely, or you have pain in the area you have a filling.

Whether you want minor tweaks or a drastic makeover, cosmetic techniques can improve your smile and may boost your self-esteem. Cosmetic dentists are specially trained to address dental issues in a way that's natural-looking and attractive. They can: 

• Repair chips
• Close a gap
• Replace a missing tooth
• Even out your gumline
• Permanently whiten and straighten the look of your teeth

Because some of these changes are irreversible, make sure to do the research when selecting a cosmetic dentist. Review a portfolio or photo gallery and request the contact information of a few former patients, suggests Gerry Curatola, DDS, of Rejuvenation Dentistry in New York City.

Before you commit to any cosmetic dental work, you might want to consider having a consultation with an orthodontist. Orthodontic treatment is far less invasive than veneers, and the results often look more natural. Traditional braces, mini braces, or clear aligner trays can help straighten your teeth in less time than you might think—with results that can last a lifetime.

It may be hard to wear a big, beaming smile if you're self-conscious about your breath. Chronic bad breath is usually a sign of bacteria. To keep germs and halitosis (the clinical term for bad breath) at bay, floss once and brush your teeth and tongue twice daily. 

"The vast majority of people don't brush their tongues," says Dr. DeVizio. "The tongue has lots of grooves and valleys, which is a great place for bacteria to hide." In addition to routine cleanings, antimicrobial mouthwashes can also help.