Everyone suffers from embarrassing bad breath occasionally and for many of us, it’s a more chronic condition. In fact, the condition (clinically known as halitosis) afflicts up to 40% of the population. Chronic bad breath can be the result of poor personal hygiene, your diet, or a myriad of conditions such as gum disease or sinus infections. Regardless of its root cause, there’s no doubt that bad breath can inspire tremendous embarrassment among its sufferers, particularly in social or professional environments.

But there is hope. A fresh new world awaits you. Change your breath, change your life. The following list provides easy and practical steps you can take to prevent the onset of dreaded stinky breath.

1) Baking Soda

Surprisingly, this common household product may be more beneficial to bad breath sufferers than traditional toothpaste. Brushing with baking soda has been shown to bring balance to the pH levels in your mouth, creating an environment where odour causing germs are successfully neutralized. In addition to brushing with this popular home remedy, you can also gargle it like mouthwash. Dissolve a partial teaspoon of baking soda in a glass of water, swish generously in your mouth, and spit it out. Baking soda has been proven to not only restore a feeling of freshness to your mouth, but also to assist in teeth whitening, as well as the treatment or prevention of gum disease and mouth ulcers.

2) See Your Dentist Two Times a Year

It’s important that you see your dentist regularly for a professional cleaning and a checkup. If you don’t diagnose a cavity early enough and have it treated, you can end up with a lot of pain and possibly lose the tooth, but the other embarrassing consequence of a cavity is that it can cause bad breath that will make nose hairs curl! Even worse, if your mouth is not getting proper care, you may be progressing into gum disease, which is an even more potent cause of bad breath and can lead to serious dental issues. If you have regular pain (even mild) in your mouth or your mouth bleeds when you brush your teeth, make an appointment with your dentist immediately, as you may be in danger of developing gum issues.

3) Choose the Right Toothpaste

There are so many varieties of toothpaste on the market, that deciding which one is right for you can be a challenge. Some pastes specialize in teeth whitening, while others might be geared towards users with sensitive teeth. Essentially, all worthwhile toothpastes or gels should contain fluoride, which is the main ingredient to fighting tooth decay. The stain removing power of each toothpaste is generally defined by its level of abrasiveness. Too many abrasive elements can result in a painful loss of tooth enamel, so it’s important to be cognizant of choosing a mild to moderate paste if this is a concern. If the product packaging contains the official seal of the American Dental Association (ADA), then that’s one of the clearest indicators that your toothpaste passes muster.

4) Flossing

Now that you’ve eliminated the bacteria and food particles from the surface of your teeth, it’s time to dig in a little deeper and remove the more stubborn elements that often hide between them. Experts advise that flossing can be every bit as important to the health of your teeth as brushing, and failure to properly floss can be a major contributor to foul breath. You should use a strand of floss up to 18 inches in length, wind it tightly around your index fingers and slide and wrap the floss around each tooth in a motion that mimics the letter ‘C’. Once again, the rule of 2 to 3 = clean applies; that is, you should floss for a solid two to three minutes each session. The type of dental floss you choose can be left entirely to your personal preference, but keep in mind that waxed floss is usually easier to navigate between the teeth and the single filament variety is less likely to shred or tear.

5) Mouthwash

The minty sensations of a good mouthwash can provide of temporary jolt of freshness, but does it really aid in conquering bad breath in the long run? According to experts, it depends. They advise that you stay away from alcohol-based mouthwash products. Why? Because alcohol is a drying agent, and dry mouth is one of the chief culprits behind bad breath. Even in non-alcohol based products, though, there are several chemicals in mouthwashes (such as chlorhexidine and zinc chloride) that are effective in supporting clean breath by destroying bacteria. While mouthwash alone will not cure your bad breath, it can be a good supplement to your daily brushing and flossing routine.

6) Tongue Scraper

It almost sounds like the name of a torture device, but tongue scrapers  are actually a highly efficient and painless means of ridding yourself of the burdens of bad breath. They are also beneficial in improving your immune system function and digestive health, and restoring an enhanced sense of taste. Tongue scrapers  can be constructed of stainless steel or light weight plastic and are characterized by a curvature in shape. Here’s how you use them: take hold of your scraper from both ends, stick out your tongue, and scrape the surface from back to front. Generally, it takes up to ten scrapes to completely clear the tongue of its surface coatings of germs and other debris. To enjoy the best results from your scraper, you should use it in the morning before your first meal, and continue the routine on a daily basis. Make sure you clean the scraper thoroughly after each use.

7) Mints, Sprays and Gums

Beyond the minty burst of flavors which are readily available in most of these products, various sprays , mints  and gums  serve one essential function in treating bad breath: they encourage the production of saliva. One of the greatest defenses against bacteria is oxygen, which can be found in generous quantities in our own saliva. When we chew on a piece of gum, for example, our mouths can produce up to ten times the normal amount of saliva. But be careful. Products that are rich in sugar could actually work against you if you’re trying to maintain pleasant breath. Why? Because bacteria thrive in sugar and thankfully, there are lots of sugar-free options available for each of these products.

9) Foods to Avoid

If you really want to tackle the roots of your bad breath, start with the basics. What are you eating? The foul effects of some foods, such as garlic or onions, are obvious. The alcohol content of various drinks and foods can also lead to bad breath, as they dry the mouth and create a breeding ground for bacteria. The dense proteins found in eggs, nuts, dairy and fish produce sulfur, which is a chief odor-causing agent. Finally, you should steer clear of highly acidic foods, particularly if you suffer from symptoms related to reflux. There are a variety of foods you should turn to when battling halitosis, however. Fruits and vegetables are a great option when trying to structure a diet that caters to clean breath, because they activate the production of saliva. Water and parsley also have similar odor-neutralizing effects.

10) Medications and Drugs

First, let’s address the drugs which can lead to bad breath. Nicotine is public enemy #1. The odor of cigarettes can translate into sour breath, and place you at additional risk of developing gum disease, which serves as another risk factor of halitosis. Unlike cigarettes, there are a host of other drugs which may cause odorous breath, but cannot be halted from you regimen, such as nitrates and certain chemotherapy medications. If all other remedies fail, your bad breath may point to a more severe underlying condition, such as sinusitis, gastrointestinal disorder, bronchitis, or diabetes. Receiving adequate treatment of these potential disorders can improve the freshness of your breath in the process. If you fear this might describe your situation, speak with your family doctor to discuss your particular symptoms, risk factors and recommended health screenings.