译者 carlasun
Think you know everything about proper brushing and flossing techniques? Understand the basics and what you can do to promote oral health.
怎样才是正确的刷牙和牙线使用方法，你认为自己全都掌握了吗？了解一下增进口腔健康的基础知识，看看你还能做些什么？
Your smile depends on simple dental care habits, such as brushing and flossing. But are you using the right techniques? Follow these steps to protect your oral health.
自信的笑容取决于简单的牙齿护理习惯，如刷牙和使用牙线。不过，你是否掌握了正确的方法呢？以下步骤将有助保护口腔健康。
Brushing for oral health
刷牙有益口腔健康
Oral health begins with clean teeth. Consider these brushing basics from the American Dental Association:
口腔健康源自洁净的牙齿。看看美国牙科协会提出的刷牙基本要点有哪些吧：
Brush your teeth at least twice a day. When you brush, don't rush. Take enough time to do a thorough job.
Use the proper equipment. Use a fluoride toothpaste and a soft-bristled toothbrush that fits your mouth comfortably. Consider using an electric or battery-operated toothbrush, especially if you have arthritis or other problems that make it difficult to brush effectively.
Practice good technique. Hold your toothbrush at a slight angle against your teeth and brush with short back-and-forth motions. Remember to brush the inside and chewing surfaces of your teeth, as well as your tongue. Avoid vigorous or harsh scrubbing, which can irritate your gums.
Keep your equipment clean. Always rinse your toothbrush with water after brushing. Store your toothbrush in an upright position, if possible, and allow it to air dry until using it again. Don't routinely cover toothbrushes or store them in closed containers, which can encourage the growth of bacteria.
Know when to replace your toothbrush. Invest in a new toothbrush or a replacement head for your electric or battery-operated toothbrush every three to four months — or sooner if the bristles become frayed.
一天至少刷牙两次。刷牙切不可操之过急，慢慢刷，每个角落都不放过。
选择恰当的工具。使用含氟牙膏和令你口感舒服的软毛牙刷。可以考虑使用电动牙刷，尤其对患有关节炎或其它疾病的人来说，电动牙刷将使刷牙轻松有效。
掌握正确的刷牙方法。刷毛和牙齿的接触面应保持一个小小的斜角，来回短促地刷。切记牙齿的内侧和咬合面都要刷到，舌苔也要刷哦。刷牙时不要用力过猛，以防损伤牙龈。
保持工具清洁。每次刷完牙都应用水冲洗牙刷。如果可以，请将牙刷头朝上竖立摆放，并自然风干，以备下次使用。通常不要将牙刷覆盖住，或是将它保存在密闭的盒子中，那样容易滋生细菌。
定期更换牙刷。牙刷或者电动牙刷刷头应每三～四个月更换一次——如果未到时间，刷毛已经磨损或是变形，那么请及时更换。
Flossing for oral healthYou can't reach the tight spaces between your teeth or under your gumline with a toothbrush. That's why daily flossing is important. When you floss:
使用牙线彻底清洁牙齿
用牙刷刷牙时，很难刷到牙缝和齿龈线部位。这就是我们需要每日使用牙线的原因。使用牙线时你应注意：
Don't skimp. Break off about 18 inches (46 centimeters) of dental floss. Wind most of the floss around the middle finger on one hand, and the rest around the middle finger on the other hand — leaving about 1 inch (3 centimeters) to floss your first tooth.
别太节省。截取一段牙线（约长46厘米）。将牙线的两端分别缠绕两手的中指上——中间留出约3厘米清洁牙齿。
Take it one tooth at a time. Use your thumbs and forefingers to gently pull the floss from the gumline to the top of the tooth to scrape off plaque. Rub the floss against all sides of the tooth. Unwind to fresh floss as you progress to the next tooth.
每次清洁一颗牙齿。用拇指和食指沿着齿龈向牙冠方向缓和地拉扯牙线，以去除牙菌斑。用牙线清洁时，需要做到面面俱到。每清洁完一颗牙齿，都需重新截取一段干净的牙线。
Keep it up. If you have trouble getting floss through your teeth, try the waxed variety. If it's hard to manipulate the floss, use a floss holder or an interdental cleaner — such as a dental pick or stick designed to clean between the teeth.
坚持才会有效。如果你很难将牙线拉入两牙之间，那么试试被蜡的牙线。如果觉得牙线操作起来有难度，那么试试牙线夹或齿间清洁器——那是某种像牙签一样用来清洁牙间隙的工具。
Other oral health care tips
其他口腔护理小贴士
In addition to daily brushing and flossing, consider using an antimicrobial mouth rinse to help reduce plaque between your teeth.
除了每日刷牙和用牙线清洁之外，还应考虑使用抗菌漱口水，这样可以抑制牙菌斑生成。
To remove food particles from your teeth, you might try an oral irrigator — a device that aims a stream of water at your teeth. Resist the temptation to use toothpicks or other objects that could injure your gums. Keep in mind, however, that an oral irrigator doesn't replace daily brushing and flossing, since it doesn't remove plaque.
要去除牙齿上的食物残渣，你也可以试试口腔冲洗器——这是一种可以对准牙齿喷水的装置，使用它可以替代牙签或其他有可能损伤牙龈的东西。不过，也必须记住，口腔冲洗器并不能替代刷牙和牙线，因为它无法去除牙菌斑。
When to see the dentist
何时该去看牙医
To prevent gum disease and other oral health problems, schedule regular dental cleanings and exams — generally once or twice a year. In the meantime, contact your dentist if you notice any signs or symptoms that could suggest oral health problems, such as:
预防牙龈疾病等口腔问题，应该定期洗牙和检查牙齿—— 一般为一年一到两次。同时，当你发现以下口腔问题的征兆时，都应该与你的牙科医生联系：
Red, tender or swollen gums
牙龈发红、肿痛
Gums that bleed when you brush or floss
刷牙或使用牙线时，牙龈出血
Gums that begin pulling away from your teeth
牙龈脱离牙齿（萎缩？）
Loose permanent teeth
恒牙松动
Changes in the way your top and bottom teeth align with each other
上下牙齿咬合出现移位
Unusual sensitivity to hot and cold
牙齿对冷热温度异常敏感
Persistent bad breath or an unusual taste in your mouth
口气持续不清新，口腔有异味
Remember, early detection and treatment of problems with your gums, teeth and mouth can help ensure a lifetime of good oral health.
记住，及早发现和治疗牙龈口腔疾病才能确保您一生口腔健康。
