My Plan – Elemental

Welcome to your 14-Day SmileWise Regimen!

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Getting Started

Congratulations. “A good start is half the battle!”. On this page, you’ll find all the info you need to successfully finish your regimen and restore your oral bacterial balance. Let’s do this!

Preparing your regimen

This regimen is designed to start the first morning after you received this package. We do recommend you to prepare for a smooth start by taking a closer look at the content of your boxes. Afterwards, we recommend molding your mouthguard, to make sure you're all set to get started tomorrow.

The content of your boxes

Box one

The first box one is all about slowing down the growth of bacteria in your mouth. It contains:

An antibacterial nightguard + a spare one (you only need one)
Goal: slow down bacterial growth at night. Less bacteria at night, less problems in the morning!

A 14-day supply of our oral probiotics
Goal: inhibit the growth of bad bacteria during the day and flood your mouth with good bacteria

Box 2

The second box contains the products that will help you remove bacteria: 

Interdental brushes
Remove excess food particles so that bacteria don’t build-up, remove bacterial build-up in between your teeth.

Disclosing tablets
Giving you visual feedback on where there’s most bacterial build-up.

Gum Health Charts
An easy tool to keep progress on where your gums bleed when you use interdental brushes - these are the areas with most bacterial build-up.

Molding your nightguard

Please note that you only need one guard, but we added a spare one too. We recommend molding the guard on your upper teeth.

What you’ll need
Before you start, please make sure you have the following items:

- Your boil-and-bite nightguard
- A pot or bowl to bring water to a boil
- A fork or spoon to take your guard out of the water
- A mirror to see your fit
- A bowl with cold water

Molding the nightguard

1. Bring water to a boil, then set aside and put the mouthguard in. After 60 seconds, take the mouthguard out of the water and let it cool for 2-3 seconds. 

2. Place the mouthguard over your upper teeth while pressing with your fingers to ensure a good fit. Suck in strongly for 20 seconds while gently pressing the guard on your teeth. 

3. Rinse the guard with cold water for about 10 seconds.

4. If the guard doesn’t fit properly, please reheat the guard and try fitting again.

5. Store the guard on your bathroom counter or bedside table to make sure you don’t forget to wear it at night!

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Molding your nightguard
Day 1

Day 1

Here we are - day one! Today is about setting a starting point for your regimen. This is important to track your progress throughout the regimen and achieve bacterial balance. In the morning, you’ll visualize the build-up using the plaque disclosing tablets. In the evening, you’ll wear your nightguard for the first time: the first step to start lowering the bacterial build-up.

In the morning

1. Take one plaque disclosing tablet. Place it in your mouth and chew it thoroughly. Mix with saliva and spread it around the mouth and all over your teeth and gums with your tongue. 

2. Spit out the saliva carefully and then rinse your mouth with water. Depending on how much excess dye remains, you may need to rinse again.

3. You’ll see purple discoloration on your teeth. The plaque will be shown by darker patches to which the dye has stuck. 

4. Take a photo of your teeth to compare with later.

5. Continue with your regular oral hygiene routine.

How it works: plaque tablets

Plaque disclosing tablets are chewable tablets used to make dental plaque visible. Containing a natural vegetable-based dye that sticks to dental plaque, they give you visible feedback on where there’s bacterial build-up.

Dentist advice

Take a closer look at your gum line: this is often where there’s most plaque build-up. On your teeth, you’ll see some lighter purple areas. Around the gumline, you’ll see darker purple patches: these are the spots where there’s most bacterial build-up. This means that the bacteria have been building up for a longer time. If you have areas with more plaque-build, make sure to give those some extra attention when you brush! 

Tonight is when you’ll wear the antibacterial nightguard for the first time, which will lower this plaque build-up overnight.

In the evening

1. Perform your regular oral hygiene routine.

2. Wear your nightguard at night.

How it works: antibacterial nightguard

By wearing your antibacterial nightguard, you will lower the amount of bacteria building up and creating plaque. The guard creates an antibacterial zinc based barrier on your top teeth and gums that bacteria can’t attach to. At the same time, it increases your saliva production to encourage your body's natural defense. Less bad bacteria at night, less problems in the morning! 

Dentist Advice

Bacteria love to grow in a dry mouth. That’s why it’s important to boost your natural saliva production at night with the nightguard. The guard doesn’t only prevent bacteria from attaching and growing, it also prevents you from waking up with a dry mouth. 

The guard helps you to slow down the buildup of new bacteria overnight, making it easier to remove them in the morning.

Later in this regimen, we’ll talk about removing bacteria in further detail.

Day 2

Today is about introducing the good bacteria. The SmileWise system is a 2-way regulating system to achieve bacterial balance: lowering the buildup of bad bacteria, while adding more of the good ones. We do so by using so-called ‘probiotics’: a minty mix containing 4 powerful types of good bacteria.

In the morning

1. Before you brush, do a new plaque test.

2. Compare with the photo from yesterday.
Are you seeing a difference with yesterday’s plaque build-up? Don’t worry, it’s completely normal if there’s still plaque showing, but overtime, you’ll see that the build-up slows down thanks to the guard.

3. Perform your regular oral hygiene routine.

4. Take oral probiotics

- Mix 1 sachet in half  a glass of water.
- Swirl around for about 20 seconds. 
- We recommend to swallow the probiotic mix instead of spitting it out.

How it works: probiotics

Our daily probiotics are specially designed to inhibit the growth of bad bacteria and flood your mouth with good bacteria. Our formula is proven highly effective against the main bacteria related to bad breath and bleeding gums. It contains 4 types of beneficial bacteria:

- L. Reuteri
- L. Paracasei
- L. Salivarius
- L. Rhamnosus

Besides these 4 types of bacteria, our probiotic formula also contains the natural sweetener xylitol, which helps to mineralize your teeth and prevents disease-causing bacteria from multiplying.

Dentist Advice

The nightguard lowers the build-up overnight, leaving you with less bacteria in the morning. After a few days you’ll see that the amount of build-up that happens overnight is slowing down. But what can you do during the day? That’s when the probiotics come in. Probiotics are an advanced technology proven to be effective against the main bacteria causing bleeding gums and leading to bad breath.

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Slowing down bacterial buildup

Congratulations. You now know how to recognize where there’s most bacterial build-up, and you started using your new tools to slow it down.
Tonight, we start with optimizing your techniques to remove bacteria.

In the evening

1. Perform your regular oral hygiene routine

2. Do a plaque test

Pay attention to the areas you missed: you might want to do some additional brushing on the areas where there’s most discoloration. See the video below on the best brushing technique to remove bacteria.

3. Wear your guard at night.

Video: the optimal brushing technique

1. Hold the toothbrush parallel to your teeth

2. Tilt the brush to a 45-degree angle

3. Angle the brush so the bristles are slightly under the gumline

4. With a firm yet gentle pressure, brush back and forth or use a circular motion 15 to 20 times before moving to the next area

5. Brush all teeth on the outer surface and then clean the backside of the teeth using the same motions

Hold the toothbrush in a vertical position behind your front teeth and brush up and down, using the bristles on the toe of the brush

6. Brush the chewing surface of the molars.

Dentist Advice

The most effective brushing technique to remove bacteria around and under the gumline is called the ‘Bass Technique.’ This technique is found to be the most effective at removing bacteria around and under the gumline.

Many people focus too much on the magical ‘2 minute’-rule, but two minutes may not cut it if you’re not brushing correctly. All surfaces of the teeth should be clean. Remember to use short strokes, moving back and forth against the teeth and gums, on every tooth. Reach behind the front teeth and your back molars too.

Also, cleaning between your teeth is just as important as brushing. We’ll get to that tomorrow!

Day 3

Today is all about gum health. To control the bacteria in your mouth, and especially the ones linked to bad breath and bleeding gums, we have to zoom in on the gums. When we think of oral care, many tend to think of their teeth only. But, maintaining an oral health routine focused on your gum health is essential to achieve oral bacterial balance.

In the morning

1. Perform your regular oral hygiene routine

2. Take your daily probiotic sachet

3. Take a closer look at the color of your gums. What color do they have? Healthy gums look firm and pink. If you have a darker skin tone, the natural healthy color of your gums might be a bit darker as well.

Recognizing healthy gums:

- Look firm and pink
- Fits tightly around your teeth
- Doesn’t easily bleed
- They aren’t tender or swollen

Recognizing unhealthy gums:

- Bright red and swollen
- It hurts to touch them
- When you brush, floss or use interdental brushes, they bleed very easily.
- Receding gums
- Gums look pale/white or thin

Dentist Advice

The majority of bacteria linked to bad breath live around the gumline, in so-called ‘pockets’. These are the bacteria that trigger bleeding gums as well. To restore bacterial balance and treat symptoms like bad breath and bleeding gums, your gums definitely are the main area to focus on.

In the evening

1. Perform your regular oral hygiene routine

2. Take one of the interdental brushes and use it to clean in between your teeth.

Insert the brush gently between your teeth. Do not force the brush into a space, work it in gently.

Move the interdental brush full length back and forth a few times.

If your gums are bleeding, don’t worry! That’s a normal reaction and should not put you off from continuing to use these interdental brushes. Read more below on why it’s normal that your gums are bleeding.

3. Use the Gum Health Charts to indicate and keep track of where your gums are bleeding when you use the interdental brushes. 

4. Rinse the interdental brush after using. You can reuse an interdental brush until the brush wears out.

Video: how to use interdental brushes

How it works: interdental brushes

Interdental brushes are an easy and highly effective way to improve your gum health. They help you get rid of bacterial build-up in between your teeth, and remove excess food particles that are fuel to bacteria.

Dentist Advice

It’s very important to clean in between your teeth. Many people are afraid of doing so, or stop doing it when they see they’re gums are bleeding. Bleeding gums are a sign that your gums are inflamed.This inflammation is actually your body reacting to the bacteria that are attacking your gums.

When you use interdental brushes, these inflamed areas start bleeding and that’s completely normal. It’s important to use these interdental brushes daily, until there’s less bleeding and eventually no bleeding anymore. After a few days of consistent interdental brushing, you’ll have removed the bacteria in between your teeth. And remember - at the same time, the guard and the probiotics are helping you to slow down new bacterial buildup.

When you’ll have removed the bacteria in between your teeth, your body will stop sending blood to these vulnerable areas, the inflammation will decrease and the bleeding will stop.

Your body will need a few days to adjust. After a few days, it will recognize that there’s less bacteria, the bleeding will decrease, and eventually stop. 

Use the Gum Health Charts to keep track of where your gums are bleeding. After a while, these areas will decrease.

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Gum Health Progress

Congratulations! You now better understand what it takes to keep your gums healthy. This is essential to prevent bleeding gums and bad breath.

Day 4

You now added the most important steps to achieve bacterial balance to your oral hygiene routine, and it’s crucial to maintain these. But let’s not forget about the tongue! Some bacteria can be found on the tongue as well, so that’s what we’ll be talking about today!

In the morning

1. Perform your regular oral care routine

2. Brush interdentally
Use the gum health chart to track where it’s bleeding.

3. Do a plaque test to see how your bacterial buildup is decreasing.

4. Use your tonguescraper to clean your tongue.
Gently touch the scraper to your tongue. Slowly pull it forward, toward the tip of your tongue. Don’t push the scraper from the tip of your tongue back. Always go from the back of the tongue to the tip.

After each scrape, use a or tissue to remove debris from the scraper.

Repeat until you’ve scraped the entire surface of your tongue. One to two scrapes across the same area is usually enough.

Rinse your tonguescraper after using and store in a dry place.

5. Take 1 probiotic sachet

How it works: tongue scraper

Some bacteria can be found on the tongue as well. While the gumline is the main area to focus on, we should not ignore the bacteria on the tongue either. Bacterial buildup on the tongue can be recognized by a white coating on your tongue. A tonguescraper is a great tool to remove this white coating.

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Removing bacteria

Congratulations! You’re now both lowering the bacterial build-up ánd removing the existing bacteria: great progress to achieve oral bacterial balance!

In the evening

1. Perform your regular oral hygiene routine.

2. Wear your nightguard.

Day 5

In the past few days, you learned the essential steps to improve your oral bacterial balance.

It’s important to repeat these new habits during the rest of your regimen. But a good oral bacterial balance doesn’t come down to oral hygiene only: there are also lifestyle factors influencing your oral bacteria.

In the coming days, we’ll zoom in on some of these lifestyle factors. Avoiding certain things and making a point to include others in your daily routine can make a big difference.

Lifestyle tip: The impact of smoking on oral bacteria and oral health.

Smoking causes bad breath in a number of different ways. We mentioned the importance of saliva before - well, smoking strongly dries out the mouth, creating a more favorable environment for bacteria to grow in. But smokers also have twice the risk of getting gum disease compared with non-smokers. It weakens your immune system, making it harder for your body to fight infections caused by bacteria, which again contributes to bad breath. Once you have gum damage, smoking also makes it harder for your gums to heal. To summarize: smoking is a strong accelerator for both bad breath ánd bleeding gums. If you’re a smoker, we strongly recommend to quit.

In the morning

1. Brush your teeth using the optimized 'bass technique'

2. Clean in between your teeth with the interdental brushes

3. Clean your tongue

4. Take your daily probiotic sachet

5. Tracking your progress:
- Plaque test
- Gum health chart

In the evening

1. Brush your teeth

2. Wear your nightguard

Day 6

Lifestyle tip: chewing gum containing natural sweetener xylitol

Chewing sugar-free gum can also help treat bad breath and bleeding gums. It triggers your salivary glands - meaning that it activates your natural saliva production. With an increase in saliva, it’s harder for bacteria to attach and multiply. Be careful not to chew gum or mints containing sugar, since sugar is the main source of fuel for bacteria in your mouth.

A great alternative can be chewing gum containing xylitol for a few minutes after each meal. Xylitol is an alternative natural sweetener that comes with a couple of great benefits:

- It helps to mineralize your teeth
- It lowers the risk of cavities
- It interferes with bacteria and prevents them from multiplying

In the morning

1. Brush your teeth using the optimized 'bass technique'

2. Clean in between your teeth with the interdental brushes

3. Clean your tongue

4. Take your daily probiotic sachet

5. Tracking your progress:
- Plaque test
- Gum health chart

In the evening

1. Brush your teeth

2. Wear your nightguard

Day 7

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Halfway there!

Congratulations! You’re now one week into your regimen. Keep on going! Remember to use the plaque tablets and Gum Health Charts to keep track of your progress.

Lifestyle tip: foods, drinks and sugar intake

Foods and drinks that are high in sugar, like soda or certain juices, are nothing less than rocket fuel for bacteria. Harmful bacteria feed on sugar when they multiply, digest it into acids, which triggers infections and leads to cavities. More sugar means more rocket fuel for bacteria.

Components from food that you eat can be absorbed into the bloodstream and carried to the lungs, where their residual odor then comes out of your mouth with every breath you take. So the foods you eat will also affect how your breath smells. Eat plenty of vegetables and herbs, while avoiding foods that contribute to bad breath like those high in sugar or with particularly potent flavor (eg. garlic, onions, coffee, dairy products).

In the morning

1. Brush your teeth using the optimized 'bass technique'

2. Clean in between your teeth with the interdental brushes

3. Clean your tongue

4. Take your daily probiotic sachet

5. Tracking your progress:
- Plaque test
- Gum health chart

In the evening

1. Brush your teeth

2. Wear your nightguard

Day 8

Lifestyle tip: the effect of alcohol on oral health

Alcohol consumption is another culprit of bad breath, so the more often you drink - the more likely you are to experience it. Drinking alcohol, particularly in excess, causes a decrease in saliva production, which is the best environment for bad breath bacteria to flourish.

But did you know that a lot of mouthwashes contain alcohol too?

If you’re using mouthwash, make sure to get one that doesn’t contain alcohol. Besides, alcohol doesn’t only ‘kill’ the bad bacteria, but all the good ones too, making it hard to achieve a healthy bacterial balance.

In the morning

1. Brush your teeth using the optimized 'bass technique'

2. Clean in between your teeth with the interdental brushes

3. Clean your tongue

4. Take your daily probiotic sachet

5. Tracking your progress:
- Plaque test
- Gum health chart

In the evening

1. Brush your teeth

2. Wear your nightguard

Day 9

You’re a bit over a week into the regimen now. Let's take a look at how things are going.

In the morning

1. Brush your teeth using the optimized ‘Bass Technique’

2. Clean in between your teeth with the interdental brushes

3. Clean your tongue

4. Take your daily probiotic sachet

5. Intermediate test: let’s take some time to see how things are going.

How to tell if your breath is improving

1. Try the ‘sniff test’: lick your wrist, let it dry for a moment, then take a whiff. You should be able to get an idea if your breath has an odor.

2. Do a plaque test: less bacterial buildup means less risk for bad breath.

How to tell if your gum health is improving

1. Use the gum health charts to track where your gums are bleeding.
Are your gums still bleeding as much as they did a few days ago? When using interdental brushes consistently, most people need 3 to 10 days to see progress.

2. Do a plaque test: less bacterial buildup means less inflammation.

3. How is the color of your gums evolving?

Recognizing healthy gums:
- Look firm and pink
- Fits tightly around your teeth
- Doesn’t easily bleed
- They aren’t tender or swollen

Recognizing unhealthy gums:
- Bright red and swollen
- It hurts to touch them
- When you brush, floss or use interdental brushes, they bleed very easily
- Receding gums
- Gums look pale/white or thin

In the evening

1. Brush your teeth

2. Wear your nightguard

Day 10

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10 Days In

Congratulations! You’re now 10 days into your regimen. Just a few days left!

Lifestyle tip: The Mouth-Body Connection. What happens if I don’t take care of my gums?

The goal of this regimen is to achieve oral bacterial balance, which results in a fresher breath and healthier gums.

But what are actually the risks of leaving bleeding gums untreated?

Well, first of all, it can lead to oral conditions such as periodontal disease, which can lead to tooth loss. Secondly, studies show that there’s a strong relationship between gum disease and other chronic conditions, such as diabetes, heart disease and even Alzheimers’. When bacteria cause inflammation, they can enter the bloodstream and be carried to your entire body. Your mouth is literally the gateway to your body - and this another argument to protect this gateway as good as you can!

In the morning

1. Brush your teeth using the optimized ‘Bass Technique’

2. Clean in between your teeth with the interdental brushes

3. Clean your tongue

4. Take your daily probiotic sachet

4. Tracking your progress:
Plaque test
Gum health chart

In the evening

1. Brush your teeth

2. Wear your nightguard

Day 11

Lifestyle tip: Crunchy vegetables and fruits

Eating crunchy fruits such as apples and pears gives your mouth a workout that can clear away plaque and bacteria. Raw vegetables also have beneficial qualities for your oral health. For example, carrots and celery stimulate the flow of saliva, which is part of your mouth’s natural defense system against plaque and bacteria. Carrots, celery and sweet potatoes also are high in ‘beta-carotene’, which is used to make Vitamin A. Vitamin A is a key nutrient for your gum’s health and contributes to strong teeth enamel.

In the morning

1. Brush your teeth using the optimized ‘Bass Technique’

2. Clean in between your teeth with the interdental brushes

3. Clean your tongue

4. Take your daily probiotic sachet

5. Tracking your progress:
- Plaque test
- Gum health chart

In the evening

1. Brush your teeth

2. Wear your nightguard

Day 12

Only a few days left now! You already made it this far - keep up the good work!

Lifestyle tip: nightguard as a prevention against clenching and grinding

Your antibacterial nightguard doesn’t only slow down bacterial buildup, it also prevents your teeth from getting damaged by clenching and grinding your teeth at night (called ‘bruxism’).

Clenching and grinding your teeth while asleep can put enormous pressure on your teeth and gums. This can damage your enamel, leading to increased tooth sensitivity, and can cause your gums to recede and create more spaces where bacteria can build up.

In the morning

1. Brush your teeth using the optimized ‘Bass Technique’

2. Clean in between your teeth with the interdental brushes

3. Clean your tongue

4. Take your daily probiotic sachet

5. Tracking your progress:
- Plaque test
- Gum health chart

In the evening

1. Brush your teeth

2. Wear your nightguard

Day 13

Lifestyle tip: Vitamins & supplements that are good for your oral health

It’s clear that the nutrients you consume can have a significant impact on your oral health. But, also the lack of certain nutrients can impact your oral health. Deficiencies can contribute to gum disease and bad breath. Consuming the right vitamins through food, or supplements, can promote a healthier mouth.

- Calcium: it’s not just good for your bones, it’s good for your teeth too. It helps form and maintain strong teeth. You might want to look up some recipes containing foods that are high in calcium!

- Vitamin D: vitamin D plays an important role in your oral health. Vitamin D deficiencies can lead to gum inflammation, gum disease and cavities. You can look for supplements, or include more foods into your diet that are high in vitamin D.

- Vitamin C: vitamin C helps keep the tissues in your gums healthy and strong. Deficiencies in vitamin C can contribute to bleeding gums and gum disease. 

- Vitamin A: vitamin A is good for your eyes and skin, but also for your oral health. More particularly for your saliva production, your gum health and tooth mineralization.

In the morning

1. Brush your teeth using the optimized ‘Bass Technique’

2. Clean in between your teeth with the interdental brushes

3. Clean your tongue

4. Take your daily probiotic sachet

5. Tracking your progress:
- Plaque test
- Gum health chart

In the evening

1. Brush your teeth

2. Wear your nightguard

Day 14

Regimen completed!

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Regimen Completed

How to recognize you achieved a better oral bacterial balance:

There’s less plaque build-up overnight.
You’re more effective at removing plaque and you lowered the plaque buildup using the nightguard and probiotics.

Your gum health has improved.
There’s less bleeding when you floss or use interdental brushes. You removed the bacteria, excess food particles (fuel for bacteria) and gave your body the time to adjust and eventually stop the bleeding.

The color of your gums has become healthier. (Please note that this can vary from person to preson.

Your breath has become fresher.
You removed the bacteria that cause bad breath and slowed down the buildup of new bacteria.

What's next

It’s important to maintain your new routines and learnings from the past 14 days.
To maintain your improved oral bacterial balance, we strongly recommend to:

On a daily basis:
- Keep on using interdental brushes to maintain your gum health.

- Keep on using probiotics to keep your oral bacteria in check

On a weekly basis:
- Wear your nightguard a few nights per week, or on a daily basis if you grind your teeth at night.

- Do a plaque test on a regular basis to check on the bacterial build-up.

- Use your tonguescraper a few times per week to clean your tongue.

New benefits unlocked

Since you completed the regimen, you’re now eligible to try our new premium lab diagnostics solution for free. Contact us at support@getsmilewise.com for more info!