A person’s smile is often the first thing noticed about them. In light of this, a lot of people work on cultivating a killer grin. Eighty percent of adults in the United States, or those between the ages of 18 and 49, are interested in teeth whitening.

Anyone who feels this way can rest assured they are not alone. What methods do dentists use to bleach teeth? When you don’t have time to visit the dentist, how can you ensure your oral health?

Here are seven of the dentist-recommended ways to whiten your teeth without changing your everyday routine.

1. Use whitening toothpaste to brush your teeth twice a day.

You should be aware of the contents of any whitening toothpaste you plan to use. But, if your teeth are particularly sensitive, you should probably avoid using bleach to remove any stains.

Ingredients like hydrogen peroxide, mild abrasives (such as silica, dicalcium phosphate, calcium carbonate, sodium metaphosphate, and zirconium silicate), activated charcoal, and baking soda are commonly used in whitening toothpaste.

Remember that these compounds normally only help in eliminating the surface level of the tooth and thus not whitening the entire tooth. Only hydroxyapatite (HAp) toothpaste has been shown to whiten teeth from the inside out.

2. Don’t put anything in your mouth that will stain your teeth.

If you want whiter teeth but don’t want to pay a lot at the dentist, avoiding foods and drinks that stain them naturally is a good place to start. The most common causes of tooth discoloration are

• red wine
• tobacco use
• caffeinated beverages
• tomato sauce
• Curries,
• Balsamic Vinegar
• Soft Drinks
• Fruit Juices

Limit your intake, gargle with water afterward, or chew with a straw if you must have them regularly (for drinks).

3. Consume fewer items that have sugar added to them.

The short-term pleasure of eating sugary foods isn’t worth the potential long-term damage to your teeth and gums. This is because the bacteria in your mouth can make acid in response to the sugar in meals. The acid created is what breaks down the enamel on your teeth and causes them to turn yellow.

Don’t consume too much junk food or other foods with lots of added sugars. Crunchy fruits and vegetables (including apples, celery, and carrots) and dairy products are the greatest foods to eat for whiter teeth. Naturally, eating well is no substitute for brushing your teeth twice daily.