Are you a failed Flosser? This will convince you to finally stick to a routine.

If you feel guilty about not flossing, at least you’re in good company. Studies say just that three out of 10 Americans floss regularly, even though it’s the best way to remove up to 80% of the plaque hiding between your teeth. Yes, regular brushing is important, but so is flossing, and doing both together regularly can have a significant impact on not only your oral health, but your overall health.

Regular flossing removes bacteria from plaque, called biofilm, which can contribute to tooth decay and lead to periodontal disease. But this plaque build-up isn’t just bad for your teeth. “Plaque can make diabetes harder to control and there is evidence that it contributes to heart diseasesaid registered dental hygienist Marie Paulis, director of the dental hygiene program at University of New Haven.

Researchers have reason to believe that gum disease can spread throughout the body, triggering inflammation in the heart vessels and infection in the heart valves. It has also been associated with strokes, diabetes complications and respiratory problems.

““Research also indicates that the presence of dental plaque in pregnant women can contribute to premature births or low birth weight babies,” Paulis said.

And if things get bad enough, you could even end up with a syndrome known as “leaky gums,” which dentist and dental technician Dr. Jonathan B. Levine described this way: “If you don’t mechanically remove the bacteria so they don’t build up, an oxygen-deprived environment can be created that causes the bad bacteria to outnumber and colonize the good bacteria and lead to gum inflammation. Once the inflammation in the mouth becomes chronic, bad bacteria can enter the rest of the body through the so-called leaking gums.

Finally, if avoiding oozing gums isn’t motivation enough for you, try putting your hand in front of your mouth and quickly checking your breathing. “The most common cause of bad breath is the loss of bacteria, dead skin cells and food particles in the mouth,” said cosmetic dentist Dr. Brian Harris. “Brushing your teeth allows you to remove them, which will give you fresher breath.”

If you’re trying to convince your dentist that you’re flossing regularly when you really aren’t, don’t waste their time. After a “wide open” look at the mouth, they can tell. “Typical signs include tartar buildup between the teeth, cavities between the teeth, and reddening or swelling of the gums in the space between the teeth,” Paulis said.

And when it comes to apologies, dental health professionals have heard it all. Experts we spoke to said the best excuses for patients include lack of time, difficulty of the process and inability to get into a routine.

“The best type of floss is the one you’ll use regularly,” Harris said. “The most important thing is to find the best option for you and stick with it.” He had opinions on the effectiveness of different thicknesses: “The most effective variety is the thicker, more woven variety, which will always remove more bacteria and clean teeth better than thin floss,” he said.

Harris also suggested trying a few brands and styles to see what works for you. “For some people, flossing works because it’s comfortable and easier to use,” she said. “For others, luxury floss with good flavors enhances their experience and gets them excited about flossing. If you lack dexterity in your hands or fingers, then a water flosser may be ideal.

“I usually tell patients that it takes a month or two for a new habit to become a routine,” Paulis said. “When they’re first trying to incorporate flossing into their routine, I recommend making it as simple as possible, maybe flossing in a prominent area or anywhere they can relax and have some down time.”

Levine suggested, “Try putting a note on your bathroom mirror reminding yourself why you want to floss.”

Eventually, experts said, it will all be second nature. “Once you successfully incorporate flossing into your routine, it becomes something you don’t have to actively try to remember to do,” Levine said. “You’ll really feel it in your mouth if you forget to floss for a day, because you feel better when you do.”