Bad breath or Halitosis is a cause for great social embarrassment.  Whether you are speaking with work colleagues or chatting with a loved one, poor smelling breath is a real kick to the confidence.  How do you know if you have poor smelling breath?  There is a simple test of licking your wrist and waiting ten seconds before smelling the residue.  This is not an exact science but gives you a pretty good idea.  A more accurate way is to ask someone you trust, upon waking, to smell your breath.  You’ll quickly get some feedback!  There are several causes of bad breath and most are within our own control.  Let’s discuss some causes and possible solutions.


Not to sound like Captain Obvious but a lot poor smelling breath is down to oral hygiene, namely the tongue and the gums. A lot of research suggests that the state of the mouth reflects the overall health of an individual.  In any case, fixing oral hygiene provides an immediate point of action.  The conditions of the mouth, warm and wet, provide a favorable environment for bacteria to grow.  A collection of bacteria and debris can be seen by a build-up of garbage at the back of the tongue which is know as ‘White Tongue’.  This can be seen as symptom of poor oral hygiene and a cause of bad breath.


Daily Hygiene Must Do #1:  Scrape the Crap

Using a tongue scraper or teaspoon, gently remove any excessive white build up at the back of the tongue each morning.


Gum health also plays an important role in controlling the sweet (or stink) smell of your breathe.  If the spaces between the teeth and gums become a refuge for bacteria, their natural respiration alone can be a cause of bad breath.  If you are allowing this bacteria to build up, we can presume that you do not enjoy visits to the dentist and/or you are over-consuming sugar.  


Daily Hygiene Must Do #2:  Floss each night for 3 minutes

Set your timer and go to town on the spaces between your teeth.  After your floss, brush your teeth and finish off with a water rinse.  Attack the plaque!


The last reason may not be so obvious but it can certainly contribute to dog breath.  Breathing in and out through the mouth in a shallow manner (not deep from the lungs) can cause a sympathetic response, raising our levels of stress.  This manner of breathing is also inefficient in the process of gas exchange which prevents the production of nitric oxide.  Nitric oxide is known to kill bacteria in the mouth. It seems that your poor smelling breath can be a state of mind.


Daily Hygiene Must Do #3:  Avoid sugar

Aside from the instant hit of happiness, there is not much good to say about sugar.  There is a health cost associated with every gram we use as fuel.  It causes diabetes, obesity and oxidation of the body.  It’s a cheap and addictive substance that has huge impacts on our health.  Regardless of whether it’s a sports drink, sweet or fruit juice, avoid refined sugar as much as you can.


Aside from the common reasons stated below, bad breath can be caused by gut problems or a few other more serious nasties.  I’d suggest to take action operation Fresh Breath for at least one month before worrying about any other potential causes.  Follow the protocol below strictly (available in PDF print out tracker) and see how you improve.  You may find that your work colleagues or loved ones start standing a little closer than they used too!


Operation Fresh Breath - done for 1 month religiously


Wake Up

Drink a glass of water

Eat a natural breakfast that includes sources of fat and protein.  Avoid refined carbohydrates and sugar

Scrape your tongue

Brush your teeth for 3 minutes

While you get dressed or ready, practice deep, nasal belly breathing for 5 minutes


Throughout the day

Drink enough water so you pee regularly through the day

Constantly remind yourself to breath through your nose and from deep with the belly

Reduce refined carbohydrate and sugar intake

Enjoy some quiet time for lunch


Bed Time

Eat Dinner

Drink water

Floss your teeth for 3 minutes

Brush your teeth for 3 minutes

Sleep Early