Here's how you can improve your smile naturally, according to experts
Words by Lara Watson
A dazzling smile is such a tonic, whether you’re the one doing the smiling or witnessing it. With the power to break down barriers, encouraging connection and putting people at ease, our smiles are far more than a response to something funny or delightful.
Dr Deborah Lee of Dr Fox Online Pharmacy explains, ‘There’s no doubt about it – your smile is often an unappreciated aspect of your health. Here’s why: Firstly, your smile is one of the best ways of showing human emotion. Babies learn to smile by 6-8 weeks of age, which is the very start of their social development.
There are also so many important health and well-being parameters linked to smiling, from the release of endorphins, including serotonin and dopamine, which are feel-good hormones and make you feel happy (and help to relieve pain), to lowering the stress hormone, cortisol. It also promotes muscular relaxation, helps lower cardiovascular risk, and those who smile more live longer – it’s a fact!
Dentist Dr Safa Al-Naher of Serene Knightsbridge agrees: ‘A healthy smile is a signifier for youthfulness, and people who smile more are perceived as being younger,’ says. ‘In fact, research has shown that a better smile can make people look at least five years younger.’
So how do we get that gorgeous grin without spending a fortune? We all know to brush our teeth twice a day and keep up with twice-yearly dental appointments, but are there any quick and easy fixes we’re missing? There’s actually an awful lot you can do at home to improve your smile. We asked the experts, and these are their top tips…
Top tips to improve your smile
1. Stay hydrated
Dr Hanna Kinsella is a dental professional who specialises in health and dental care, and is the CEO of Icy Bear Dental and Kiln Lane Clinic. ‘Being hydrated is essential for saliva production,’ she says. ‘If you’re dehydrated, you won’t produce enough saliva, and as a result, food debris and bacteria can gather in the mouth, resulting in decreased oral health. I recommend drinking water after every meal to wash away food that lingers between your morning and evening brushes.’
2. …and drink less alcohol
‘Alcohol damages tooth enamel and increases the risk of gum disease and tooth loss,’ says Dr Lee. ‘It is also a cause of mouth cancer. Around 25% of young adults aged 16-24 are now teetotal – not drinking has become fashionable! There is a huge array of interesting and delicious nonalcoholic drink options available these days. Others are drinking mindfully, which means choosing and sticking to a certain number of drinks per night, just on special occasions. Whatever you do, try not to exceed the NHS recommendation of no more than 14 units per week.’
3. Avoid anything that will stain your teeth
Dr Kinsella says, ‘I recommend avoiding too much of anything that will stain your teeth, such as wine, coffee and tea, if you want your teeth to stay whiter for longer.’
‘Smoking is one of the worst things you can do to your mouth and teeth,’ adds Dr Lee. ‘Nicotine and tar stain teeth yellow. The chemicals in cigarette smoke cause gum inflammation and lead to receding gums. They also reduce the immune response in the mouth, making the teeth and gums more susceptible to infection. Smoking causes tooth loss. Losing 5 or more teeth before age 65 increases the risk of cardiovascular disease and reduces life expectancy.’
Dr Sahil Patel is a cosmetic dentist and the founder of Marylebone Smile Clinic. He says, ‘Try using a straw with staining drinks and rinse with water after consuming them.’
4. Change your brush regularly
Dr Rohini Agarwal is a dentist with over a decade of expertise in cosmetic dentistry. She says, ‘Switch your toothbrush regularly, not just every three months. Pay attention to how worn your bristles look. Frayed bristles don’t clean properly and can miss plaque in tricky spots. Keeping your brush in good shape means every session is more effective, helping keep your teeth bright and healthy.’
5. …Or, use an electric toothbrush
‘Using a sonic electric toothbrush like my Icy Bear Whitening Toothbrush can provide a powerful dynamic cleaning action that helps to keep teeth and gums healthy by removing plaque, as well as effective stain removal which helps to brighten teeth and restore them to their natural whiteness,’ says Dr Kinsella.
Dr Alexandra Day, Lecturer in Aesthetic Medicine, Dentist at The Wellington Clinic and advisor to SURI recommends SURI’s Sonic toothbrush – ‘I find it the best for cleaning my teeth. It has incredibly soft bristles so it's great for sensitive gums. When using Sonic/Electric toothbrushes, choose a smaller head to reach tight areas with vibrating technology, and hold the brush at 45 degrees where the teeth meet the gums as this is where most plaque will sit.’
6. Don’t rush brushing
Dr Rhona Eskander, Dentist at PARLA Oral Care says, ‘Brushing twice a day is essential, but technique matters just as much. A lot of people rush or miss areas. Use a soft-bristled toothbrush, brush in small circular motions for two full minutes, and make sure you’re angling the brush towards the gumline — where plaque loves to build up. It’s a small habit shift that can massively reduce your risk of gum disease, bleeding gums, and decay.’
7. Brush your tongue
Dr Nora Albaldawi is a cosmetic dentist with extensive expertise in smile enhancements. She says, ‘One quick tip many people overlook is paying attention to your tongue. A lot of bacteria and debris can build up on your tongue’s surface, contributing to bad breath and even dulling your smile’s brightness. Using a tongue scraper or gently brushing your tongue every day can make a noticeable difference in oral freshness and overall mouth health.’
8. Time your brushing
‘Another simple but often forgotten strategy is timing your brushing,’ says Dr Albaldawi. ‘Avoid brushing immediately after meals, especially if you’ve had something acidic like citrus or soda. Brushing too soon can actually wear down your enamel because acids temporarily soften it. Waiting about 30 minutes lets your saliva neutralise acids and protects your teeth while you brush, helping maintain a stronger, healthier smile.’
9. FLOSS!
‘Flossing at least once a day removes plaque and food particles from between the teeth — areas your toothbrush can’t reach,’ says Dr Eskander. ‘It’s the quickest way to prevent bleeding gums, bad breath, and decay in those hidden contact points. It only takes a minute, but it makes a massive difference to long-term gum health and even the freshness of your breath.’
10. Use interdental brushes
Miranda Pascucci, Head of Clinical Education and Dental Therapist at TePe, says, ‘Using interdental brushes (IDBs) is a simple yet effective way to clean between your teeth where regular toothbrushes can't reach.
‘Start by selecting the right size: TePe offers a range of colour-coded Interdental Brushes to fit different gaps. Gently insert the brush without forcing it and move it back and forth a few times to remove plaque and food particles. For front teeth, use the brush straight, while for back teeth, bend the wire slightly, depending on the brush size, for better access. I’d recommend IBDs every day, ideally in the evening, to maintain good oral hygiene.
‘With consistent use, interdental brushes help reduce plaque, prevent gum disease, and support long-term dental health.’
11. Try water flossing
BarberBoss has just released a new Water Flosser, which really elevates your toothbrushing routine – it’s just like being at the dentist’s surgery. Minnie Nguyen, Founder of BarberBoss says, ‘Our Water Flosser is really changing the game for me. It has a 360-degree gravity ball, which helps you floss and massage difficult-to-reach areas of your mouth, helping to banish bad breath and remove plaque build-up so your teeth appear whiter.’
It's a quick and easy change to make to your daily routine, and the cordless flossers are affordable at RRP £26.99 each, in pastel blue, green or pink, available at www.BarberBoss.co.uk
12. Use a safe, at-home whitening kit
‘If you’re looking to brighten your smile, opt for dentist-approved whitening treatments using peroxide-based gels,’ says Dr Patel. ‘Over-the-counter kits can cause sensitivity or damage, while professional whitening is safe, effective, and long-lasting.’
Dr Kinsella has developed her own range of teeth whitening products to use at home called Icy Bear. ‘As a dental specialist, it was so important to me to create a unique dental product range that not only enhanced and maintained the appearance of the teeth but also delivered a high standard of oral care.’
Enquire with your dentist before you start whitening to make an informed choice – they will likely have their own tried and tested systems they can guide you through for optimal results.
13. Adjust your night-time routine
‘You should be mindful of your nighttime routine beyond brushing,’ says Dr Agarwal. ‘Avoid heavy meals or sugary snacks right before bed because your mouth produces less saliva overnight. Without this natural cleaning, sugars and acids linger longer, increasing the risk of decay. A lighter, earlier evening snack and a quick rinse with water before sleep can make a surprising difference to your oral health and your smile’s appearance.’
14. Do facial exercises
‘The following exercises will help strengthen your facial muscles and improve your smile,’ says Dr Lee:
The whistle
Purse your lips as if you are going to whistle, but don’t leave a hole in your lips – keep them sealed. As you blow out hard, you will feel your cheeks inflated. Stay like this and count to 10 slowly. Repeat 10 times a day.
The rabbit
Do a huge smile and hold it. Now wiggle your nose to and fro for 5 seconds and repeat 10 times a day.
The wide smile
Smile as widely as you can and hold it for 15 seconds. Repeat this 10 times a day.
15. Check your toothpaste’s ingredients
Despite current debate over fluoride, research has shown that it can reduce plaque, remove tartar, and clean and protect teeth, and it’s generally considered safe for children and adults at certain doses. Children up to 3 years old should use toothpaste with a fluoride level of 1,000 parts per million (ppm). Anyone ages 3 and older should use toothpaste with a fluoride level of 1,350-1,500 ppm.
You may want to look into other active ingredients if you have a fluoride sensitivity though or an allergy to it. ‘Make sure you are using a suitable level of fluoride and amount of toothpaste for your age and your dental requirements,’ says Dr Day. ‘Watch out for gritty or abrasive toothpastes which may cause unwanted wear of enamel. My current favourite is SURI’s new Restore toothpaste. It contains Nano-hydroxyapatite, a groundbreaking ingredient that was first developed by NASA to help prevent tooth loss in astronauts after zero-gravity missions. The toothpaste not only helps with tooth whitening but also soothes your sensitive teeth and supports your oral microbiome.’
Or you might want to try a new toothpaste tablet like PÄRLA, co-founded by Dr Eskander. ‘It’s one of the easiest upgrades you can make,’ she says. ‘They’re plastic-free, travel-friendly, and scientifically backed. I co-founded PÄRLA with two other dentists because we wanted a product that didn’t compromise on ingredients. PÄRLA PRO WHITENING Tabs contain fluoride and hydroxyapatite to help remineralise enamel, strengthen teeth, and support long-term oral health — without harsh foaming agents or unnecessary chemicals.’
16. Be smart about sugar
Dr Day says, ‘A high sugar diet will encourage the growth of acid-loving bacteria like streptococcus mutants which contribute to tooth decay and inhibit good bacteria. Avoid products with ‘free sugars’; sugars that manufacturers add, plus the sugars already in things like fruit juice, honey, dried fruit and syrups.
‘If you are going to have food that you know is sticky and high in sugar, try and pair with foods high in fibre and foods that are more neutralising such as having dried fruit with nuts or natural yoghurt.’
17. Avoid fizzy and diet drinks
‘These can contribute towards dental erosion and tooth decay but can also alter the balance of microorganisms, and upset the good bacteria,’ says Dr Day.
18. Try not to snack
‘Where possible, limit snacks and try to stick to main meals as the repeated feeding promotes growth of bacteria and increased acid production,’ says Dr Day.
19. Be gentle
Emma Nelson, dental hygienist at The Dental Referral Centre, Dronfield says this is a significant problem she’s seeing today, especially among the younger generations. ‘Tooth abrasion caused by brushing too hard and aggressively is common. Many people are not aware that teeth have layers – enamel and dentine. Brushing too hard wears down the enamel, exposing the dentine, which can lead to sensitivity and an increased risk of developing cavities. Add to this receding gums and you’ve got three very good reasons not to brush too hard! We would always recommend using an electric toothbrush since this helps you to control the pressure of your brushing.’
20. Chew gum
Expert Dr James Goolnik, founder of Optimal Dental Health, London, says, ‘Want one simple habit for a healthier smile? Chewing sugar-free gum with xylitol, after meals, is scientifically proven to reduce cavities, neutralise harmful acids, and keep your breath fresh – and my go-to gum is Peppersmith Gum.’
Why xylitol? Dr Goolnik explains, ‘It’s a natural sugar alternative that bacteria cannot digest, meaning it actively fights against tooth decay. It stops bacteria from sticking to your teeth, lowering plaque build-up and reducing the risk of cavities and bad breath. Xylitol also helps to neutralise acid and strengthen enamel. Every time you eat, acids from food and drinks attack your teeth. Chewing gum increases saliva flow, which helps wash away acid and protect your enamel. Finally, xylitol helps to freshen breath naturally; unlike sugary mints and gum that mask bad breath and contribute to cavities, xylitol gum reduces the bacteria that cause bad breath, giving you long-lasting freshness.’
Peppersmith Mints, Gum and Pastilles cost from £1.35 and are available from health shops and supermarkets nationwide, including Holland & Barrett, Waitrose, Sainsbury’s Local and now Starbucks and all WHSmith’s Travel Outlets. They’re also available from Peppersmith direct, via www.peppersmith.co.uk.
How to eat your way to a better smile
Good gut health makes for good gums! Dentist and founder of Red Rock Dental, Dr. Alan McCaffrey explains…
The mouth and the gut share immune and nerve pathways, so stress that upsets gut bacteria often shows in the mouth. When the microbiome tilts out of balance, inflammation spreads, saliva grows acidic, and gums become more prone to bleeding. Supporting the gut can reduce these signals, lower overall inflammation, and keep saliva flowing at a healthy pH, which protects enamel.
A practical first step is to load each meal with plants – fruit, vegetables, whole grains, nuts, and seeds supply the fiber that gut bacteria turn into compounds that blunt the stress response and soothe gum tissues. A daily serving of live fermented food such as yogurt, kefir, kimchi, or sauerkraut adds helpful microbes that crowd out strains linked with anxiety and gum disease. Replacing refined sugars and white starches with oats, beans, and brown rice starves harmful bacteria in both the gut and mouth, while polyphenol-rich extras like olive oil, berries, and green tea help beneficial strains thrive. Regular water intake keeps the gut lining intact and maintains cleansing saliva.
Simple habits strengthen these dietary gains. Chewing food slowly mixes it well with saliva and signals the gut to relax. Regular exercise improves gut motility and lowers cortisol, which can ease night-time tooth grinding. Seven to eight hours of consistent sleep gives gut bacteria a clear pattern to follow and allows gum tissues to repair. A short daily routine of deep breathing or guided imagery can curb stress hormones that disturb both gut flora and oral pH while limiting alcohol and stopping smoking remove two common sources of bacterial imbalance and dry mouth.
When diet and lifestyle need extra support, several treatments help. Short courses of probiotic capsules or lozenges containing Lactobacillus or Streptococcus salivarius can restore balance after antibiotics or during stressful months. Prescription high-fluoride toothpaste shields enamel if acid reflux or dry mouth is present. A custom night guard prevents tooth wear in clenchers, and a brief session with a dietitian can fill nutrient gaps, especially low omega-3 intake, that slow microbiome recovery.
With steady practice, many people notice calmer digestion, better mood, and fewer mouth ulcers within four to six weeks. Gum bleeding often drops as systemic inflammation falls, and saliva usually returns to a neutral pH, cutting cavity risk. Over time, a balanced gut supports stronger stress control, lower stress protects the gut, and the mouth benefits from both.
Broaden your smile
Consider a cosmetic treatment to bring the focus back to a youthful smile, says Dr Safa Al-Naher of Serene Knightsbridge
As we age, our teeth keep moving and jaw bones change in shape and density. This may create an uneven and narrower smile. A broad smile is very youthful, while a narrow smile, when predominantly the front teeth are visible, can be very ageing. By 40-50, our lower face proportion starts changing. Our upper lip starts pushing down and covering the teeth and the side and back teeth are pushed inwards. When you smile, the corners of your mouth look like black holes, because the teeth that are there can’t be seen.
Dentists call this scenario ‘narrow buccal corridors.’ Adding more volume and structure to the mouth is key to creating a broader smile. Tooth straightening, such as Invisalign, can add more structure and visibility to your smile, making it more even and eye-pleasing. Your smile will become more symmetrical and will in turn provide more symmetry to your face, which is considered to be more youthful.
Invisalign offers teeth straightening using virtually invisible aligners, which can achieve results in as little as three months.
Excitingly, the treatment starts with highly accurate digital scanning to show you what your teeth could look like once aligned. This is used to create a comprehensive digital plan by expert dentists, and regular check-ups to ensure the treatment is on track and doesn’t need altering. Some of these can be conducted virtually cutting down the need to visit the practice.
Invisalign treatment can treat most malocclusions (misalignments of the teeth) and according to clinical studies, are as effective as metal braces in even the more complex tooth straightening issues – but without any of the downsides.
They provide a covert way of straightening the teeth with removable, transparent ‘aligners’ which are worn over the teeth and provide a wire-free alternative to traditional braces.
I advise my patients how frequently to change their aligners to the next set – each designed to move the teeth incrementally to the next stage of alignment. Providing they wear them for the prescribed 22 hours a day/night, it is possible to achieve a new smile in as little as three months. The aligners are removed to eat and drink which means that treatment does not impede on an active social life (or love life)!
Serene by Dr Safa can be found at Number 56 Knightsbridge, offering a blend of innovative dental and facial aesthetics. For more information, visit: www.serenedental.co.uk and @serene_dental_aesthetics
Dental don’ts!
Dr. Hanna Kinsella dispels the myths around whitening our teeth
1. Whitening your teeth with lemons
Even though the acid from the lemon might dissolve some surface staining, the acidity from lemons will damage and erode your teeth.
2. Using charcoal toothpaste
There is actually no evidence that whitening your teeth with charcoal is successful, so I recommend avoiding these kinds of toothpaste.
3. Using bicarbonate soda or baking powder
This can actually really damage your teeth, and it can actually cause your teeth to erode away.
4. Using domestic bleach to whiten your teeth
Do not use kitchen bleach, toilet bleach or any sort of domestic bleach to whiten your teeth. The bleach we use for dental practices is safe, regulated and the right concentration for your smile.
Photos: Getty
Discover the fruit that has the highest vitamin C on the planet
With the world’s highest vitamin C content and powerful antioxidant properties, this Australian fruit is huge in the beauty world right now. Find out all the incredible health and beauty benefits this small but mighty fruit can deliver.
