The 4 Worst Things You Can Do for Your Gums (and What to Do Instead)

Your gums do a lot more than hold your teeth in place—they’re essential to your overall oral and systemic health. Gum disease has been linked to heart disease, diabetes, and even complications during pregnancy. Yet most people don’t think twice about the everyday habits that can damage their gums until they experience pain, bleeding, or worse, tooth loss.

If you’re wondering what might be silently sabotaging your gum health, let’s talk about the four worst things you can do to your gums—and how to stop the damage before it’s too late. Dr. David Scharf, a Long Island periodontist who specializes in gum health and repair, shares the science behind these harmful habits and what you can do to reverse the damage.

1. Smoking or Using Any Tobacco Products

It’s no secret that tobacco is harmful, but when it comes to your gums, the impact is deeper than most people realize.

How Tobacco Destroys Your Gums

Smoking (and smokeless tobacco like chew or dip) restricts blood flow to the gums, starving the tissue of oxygen and nutrients. Healthy gums rely on a steady supply of oxygen-rich blood to regenerate, fight off bacteria, and repair damage. When that supply is compromised, the gums become more vulnerable to infection, inflammation, and tissue death.

Tobacco use also suppresses your immune system, meaning your body can’t fight off bacteria as effectively. That’s a big problem, because your mouth is home to hundreds of bacterial species, many of which contribute to plaque buildup and periodontal disease.

Another sneaky problem? Smoking masks the symptoms of gum disease. Smokers may not experience early signs like bleeding gums, making it harder to catch gum disease before it reaches an advanced stage.

The Numbers Don’t Lie

• Smokers are up to six times more likely to develop gum disease than non-smokers.
• Tobacco use is the leading cause of tooth loss in adults.
• Gum treatment is less effective for smokers because their healing response is weakened.

What You Can Do

Quitting tobacco is the single most important step you can take for your oral (and overall) health. If you’ve smoked for years, it’s not too late—Dr. Scharf sees dramatic improvements in gum health in patients who stop smoking and begin a proper care regimen. Combine quitting with regular professional cleanings and possible periodontal therapy, and your gums can start to bounce back.

2. Not Brushing Your Teeth (Yes, It’s Still a Problem)

It might seem basic, but not brushing your teeth consistently and correctly is a major gum health offender. Despite all the reminders from dentists over the years, plenty of adults still skip brushing, rush through it, or do it wrong.

Why Brushing Matters So Much

Every time you eat, bacteria in your mouth feed on sugars and starches left behind. These bacteria form plaque—a sticky film that clings to your teeth and gumline. If not removed with brushing, plaque hardens into tartar, which can only be removed by a dental professional.

Tartar irritates the gums and triggers inflammation. This condition is called gingivitis, the earliest stage of gum disease. Left untreated, it progresses to periodontitis, where the infection spreads deeper, destroying the bone and connective tissues that hold your teeth in place.

Without proper brushing, you’re allowing harmful bacteria to thrive in a warm, moist environment. It’s the perfect storm for gum disease.

The Right Way to Brush

• Twice a day with a soft-bristled toothbrush
• Two full minutes per session (set a timer if needed)
• Use gentle, circular motions—don’t scrub harshly
• Brush along the gumline, not just the surface of your teeth
• Replace your toothbrush every 3–4 months

And don’t forget flossing—brushing alone only cleans about 60% of the surfaces in your mouth. Floss reaches between teeth and under the gumline, where gum disease often starts.

Professional Tip

If brushing makes your gums bleed, it’s not a reason to stop. Bleeding gums are often a sign that they need more attention, not less. Dr. Scharf recommends scheduling a professional cleaning and periodontal evaluation if bleeding persists more than a few days.

3. Grinding or Clenching Your Teeth (a Silent Gum Killer)

Teeth grinding—also known as bruxism—can be one of the most damaging habits for your oral health, especially your gums. It often happens at night, but many people also clench or grind during the day, especially when stressed.

What Bruxism Does to Your Gums

Grinding exerts immense force on the teeth and the surrounding structures, including the ligaments and gum tissue. Over time, this pressure can:

• Loosen teeth from their sockets
• Cause gum recession, exposing the tooth roots
• Worsen existing gum disease by damaging supporting tissues
• Lead to bone loss around teeth

The mechanical stress doesn’t just wear down the teeth—it can stretch and inflame the periodontal ligament (the cushion between tooth and bone), making it easier for bacteria to infiltrate.

Bruxism also contributes to TMJ disorders, headaches, and jaw pain, which can further complicate oral health routines and make people less likely to keep up with brushing and flossing.

Signs You Might Be Grinding

• Sore jaw or facial muscles when you wake up
• Flat, worn, or chipped teeth
• Tooth sensitivity (especially at the gumline)
• Clicking or popping in the jaw
• Your partner hears you grinding at night

What to Do About It

Dr. Scharf often recommends custom nightguards to protect the teeth and gums from grinding damage. For daytime clenching, stress management techniques and jaw exercises can help reduce the frequency and severity. If your gums are already showing signs of recession or damage, Dr. Scharf can assess whether you’re a candidate for the pinhole technique, gum grafting, or regenerative procedures to restore lost tissue.

4. Not Eating a Healthy Diet

Believe it or not, your gum health starts in the kitchen. A poor diet can starve your gums of the nutrients they need to stay strong and resilient, and it can also promote the growth of harmful bacteria in your mouth.

How Diet Impacts Gum Health

Gum tissue, like all soft tissues in the body, needs vitamins, minerals, and antioxidants to repair itself and fight infection. A diet low in essential nutrients, especially:

• Vitamin C – crucial for collagen production and tissue healing
• Vitamin D – supports immune response and bone health
• Calcium and magnesium – important for maintaining jawbone density
• Omega-3 fatty acids – help reduce inflammation

When your diet is high in sugar and refined carbs, you’re not only depriving your gums of what they need—you’re feeding the bacteria that cause plaque and gum disease.

Sugary snacks, sodas, white bread, and processed foods all fuel the production of acids and sticky plaque, accelerating both tooth decay and gum inflammation.

Signs Your Diet Might Be Hurting Your Gums

• Persistent gum inflammation despite brushing
• Frequent mouth sores
• Bleeding or receding gums
• Slower healing after dental procedures

Healthy Gum-Friendly Foods

• Leafy greens (kale, spinach) for vitamin C and folate
• Fatty fish (salmon, sardines) for omega-3s
• Dairy and fortified foods for calcium and vitamin D
• Fresh fruits and vegetables that stimulate saliva production
• Green tea for its antimicrobial and anti-inflammatory benefits

Dr. Scharf encourages patients to think of nutrition as part of their oral health strategy, not an afterthought. Gum health starts with what you put on your plate.

What If the Damage Is Already Done?

Here’s the good news: Your gums are incredibly responsive to care. Even if you’ve smoked for years, skipped dental cleanings, or dealt with gum recession, there’s still time to turn things around.

Dr. David Scharf is a board-certified periodontist on Long Island, NY, who specializes in diagnosing, treating, and reversing gum disease. His practice offers advanced treatments including:

• Non-surgical and surgical periodontal therapy
• LANAP® laser gum therapy
• Regenerative procedures to restore lost bone and tissue
• Cosmetic gum grafting for recession
• Maintenance programs for long-term gum health

If you’re dealing with bleeding gums, recession, chronic bad breath, or loose teeth—or if you just want a professional evaluation—Dr. Scharf can help you rebuild your gum health from the ground up.

Take the First Step Toward Healthier Gums

Don’t wait until your gums hurt to take action. Whether you need help quitting tobacco, managing grinding, improving your brushing habits, or changing your diet, you deserve expert care and guidance.