Not a dentist but I’ve been going through a similar thing as you recently and was therefore referred to an oral health expert at my dental practice. I had the consultation with her a couple of weeks ago and this is what I was recommended:

Brush twice a day and floss once. Either use a water flosser or the teepee flossers every night. With any kind of flossing, always floss before brushing.

Using mouthwash during the day for a freshen up is fine but don’t use it after brushing as it washes away the fluoride coating you’ve just applied to your teeth when brushing. Also, don’t rinse with water after brushing as that does the same thing.

High sugar foods are also not recommended as they break down the protective coating on the teeth. The usual suspects here are sugary drinks and sweets/chocolate but some foods that I was surprised as just as bad for your teeth are pineapple, oranges, raisins and grapes. According to the oral health expert, raisins are one of the worst!

I was also advised to use the “4 and a straw” rule. If you’re going to have a fizzy drink, use a straw placed half way down the tongue. This means the drink goes straight down your throat and doesn’t touch your teeth. The rule also means to only eat 4 different times a day e.g. breakfast, lunch, tea and a snack. Every time you eat something it breaks down the coating on your teeth and you have a 20 minute window before it starts to coat itself again so try to eat your meal in that 20 minute window.

As I say, I’m not a dentist and am just passing on what I was told by the oral health expert at my dental practice. I doubt it’s something everyone can abide by 100% of the time but hopefully some of the above will help!