Hearing Loss Prevention: Lifestyle Changes for Better Auditory Health
One in five people are reported to have some level of hearing loss, ranging from mild to profound. There are many causes of hearing loss, with the most common being age-related, and noise-induced hearing loss being a close second. Awareness of the risks of hearing loss at work, in recreational settings, and even at home has been growing. By exploring the strategies and tactics we can use to prevent hearing decline and manage our auditory health, we can take proactive steps to protect our hearing.
Temporary Hearing Loss Causes
Wax
Earwax is very common and beneficial to our ear canals. It has antimicrobial properties within its skin, oil, and hair that deter pathogens big and small. Generally, it produces slowly and migrates towards the outer ear, where it can be easily removed with a tissue. In some cases, however, wax buildup can cause hearing loss by fully blocking the ear canal and preventing sounds from passing through. Symptoms such as a blocked sensation in your ears, tinnitus (ringing sounds), or a decline in hearing, may indicate the need for earwax removal.
Ear Infections
It is important to consult with a medical practitioner upon noticing symptoms of an ear infection. These symptoms include pain, discharge, nausea and/or vomiting, fever, aural fullness, imbalance or vertigo, redness or swelling, and a sudden hearing change. Recurrent ear infections are also a risk of hearing loss if not treated appropriately. The sooner the medical attention is given, the greater the chance of hearing repairment.
Permanent Hearing Loss Causes
Noise-Induced Hearing Loss in the Workplace
For those working in a noisy environment, there is a criterion from Safe Work Australia to protect workers from noise-induced hearing loss. The average noise level should not be above 85 dB over 8 hours of work a day (or over a 40-hour work week). If the work environment is ototoxic (i.e. using heavy metals, solvents, or asphyxiants), the standard drops to 80 dB. At any stage, workers should not be exposed to sound intensities above 140dB.
To protect yourself and other workers from loud noise exposure, please ask your employer to conduct a noise assessment if you have any concerns regarding your auditory health. If noise levels are not within the standard criteria, there are many alternatives and solutions available to prevent noise-induced hearing loss in workers.
Some strategies to reduce the level of exposure include wearing personal protective equipment such as earplugs and noise-cancelling headphones, creating a noise barrier, increasing distance to separate noise from workers, and using silencers. Considering quieter work options, such as using glue instead of a hammer or decreasing the fan speed, can also promote healthy hearing. If equipment changes are challenging, creating a quiet rest area and limiting work time in a noisy environment are still recommended.
Noise-Induced Hearing Loss from the Environment
Permanent hearing loss from noise exposure can occur not only in the workplace but also at home and in recreational settings, such as when watching TV or exercising at the gym. Using 85dB as the standard, the environment is considered too loud if you find yourself raising your voice to speak to others or are unable to hear others one meter apart. Earbuds and headphones should not be loud enough for a person next to you to hear. After leaving a loud environment, signs of noise-induced hearing loss can include otalgia (ear pain) and/or tinnitus (ringing in the ears). Be sure to wear noise-reducing earplugs at concerts and clubs. Additionally, there are smartphone apps with sound level meters that people can use to conveniently check if they are at risk of loud noise exposure.
Cardiac Health and Diabetes
Our ear can be divided into three parts: the outer ear, middle ear and inner ear. The inner ear is surrounded by many small blood vessels that are highly susceptible to changes in blood pressure. Conditions such as high blood pressure, high cholesterol and high blood sugar are all risk factors that can increase the risk of hearing loss and tinnitus. Individuals with diabetes are twice as likely to experience damage in the inner ear, leading to permanent hearing loss. Additionally, diabetes can alter the acidity of earwax in the outer ear, making the ear canal more susceptible to infections by reducing its acidic component. Managing healthy blood circulation and sugar levels can help lower the likelihood of hearing loss.
Harmful Substances
Research shows that smoking cigarettes and heavy alcohol use negatively impact one’s auditory health. The risk extends to first-hand smokers, second-hand smokers, and even to individuals exposed in-utero (in the womb). Second-hand smokers are twice as likely to develop hearing loss compared to those not regularly exposed to cigarette smoke. Nicotine and carbon monoxide, both present in cigarette smoke, are toxins that lower oxygen blood levels, leading to constriction of blood vessels in the inner ear. Poor blood supply to the inner ear can cause inner hair cell death, leading to permanent hearing loss. The same two toxins also interfere with neurotransmitters in the auditory nerve, irritate the Eustachian tube and lining of the middle ear, and trigger the release of free radicals that damage DNA. Smokers are more susceptible to developing noise-induced hearing loss because they are more sensitive to loud noises. There is also a strong correlation between smoking and tinnitus. Heavy alcohol use is also a risk factor of hearing loss, so these substances should only be indulged in moderation or not at all.
Vitamins and Minerals
Increasing intake of certain vitamins and minerals can also promote healthy hearing. People with iron-deficiency anaemia (IDA) are twice as likely to have hearing loss. Researchers have proposed that the association between the two is derived from the lack of oxygen being supplied by iron in red blood cells to the inner ear. For people with IDA, increasing blood flow in the inner ear may cause pulsatile tinnitus. Other vitamins and minerals include carotenoids (vitamin A), potassium, and B12 to maintain good aural health, and magnesium and zinc to help reduce tinnitus symptoms.
Natural remedies are also available, such as ginseng to reduce inflammation, coenzyme Q10 (CoQ10) to lower blood pressure, and vinpocetine, which has shown not only to prevent hearing loss but also to improve hearing. However, it is important to note that vitamins and minerals should be taken in moderation, as excess consumption may be associated with other health risks.
Ototoxic Medication
Unfortunately, some medications can increase the risk of hearing loss and tinnitus. Severity and onset of these symptoms can vary as hearing losses can be sudden, temporary and/or only at specific frequencies. Certain classes of antibiotics, especially aminoglycosides, can increase the risk of hearing loss. Gentamicin, when used at birth, causes the child to have a higher risk of permanent hearing loss during their developmental years. Chemotherapy drugs, such as cisplatin, can be associated with hearing loss, tinnitus, and vertigo. High blood pressure and diabetes tablets, diuretics, pain relievers, and quinine are other groups of medication that may also increase the risk of poor auditory health. Please consult with your medical practitioner if you are concerned about your risk of hearing loss.
Catching Hearing Loss Early
Hearing loss can be genetic or age-related. It is important to have routine checks and know your family history to ensure you have greater quality of life. Annual hearing tests can reduce the delays in hearing loss diagnoses, decrease the stigma around hearing loss, and increase access to hearing rehabilitation for patients when necessary. Catching hearing losses early can lower the risk of auditory deprivation, which in turn benefits cognitive health by decreasing listening effort.
References:
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