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Age-related hearing loss is incredibly common. Statistics estimate that one in five UK adults suffers from some degree of hearing loss – including 40% of over 50s – making it one of the most common health conditions.
We all know that looking after our hearing is important, but many of us may be unsure how to do this.
With that said, we’ll explore nine ways to improve hearing and take care of your ear health.
1. Turn down the volume
Exposure to loud noises can damage your ears and increase the risk of hearing loss and tinnitus.
The inner part of our ear is home to thousands of essential sound-sensing hair cells. These pick up sound waves and turn them into electrical signals, which the brain interprets as sound. When exposed to too much loud noise, hair cells can become overstimulated, fatigued, and unresponsive to sound. In some cases, this can result in temporary hearing loss that recovers after a break from loud noise. However, if you continue listening to loud music, hair cells can lose their ability to recover and eventually die, leading to permanent hearing loss.
Experts agree that hair cells can start to become damaged by noise at around 85dB and above. This is a problem considering music at clubs and concerts is usually around 110dB, and some headphones can reach similar levels when the volume’s turned right up.
Research has also found that when hair cells become damaged, neurons (nerve cells in the brain) become hyperactive. This is because it becomes more difficult for the ear to receive electrical signals, so the neurons start searching for them. It’s thought that this hyperactivity may make the brain more aware of the electrical ‘noise’ from the neurons themselves, which is experienced as tinnitus.
To protect your ears, it can help to take regular breaks (for at least five minutes at a time), use your device’s volume limiter, and carry ear plugs with you (many are designed to not muffle sound but just make it a bit quieter and softer). If you’d like to block out sound entirely, you could consider investing in some noise-cancelling ear plugs.
Hear life in full colour. Book a FREE hearing test!
The Hearing Care Partnership offer FREE full hearing tests to help you stay connected to everyday moments.
With 400+ clinics across the UK, personalised care, discreet hearing aids, support for tinnitus and gentle ear wax removal, book your free test today.
2. Avoid using cotton buds and other small objects in your ears
Despite being a popular method to remove earwax, it’s important not to place small objects inside your ear canal – including cotton buds. This is because it can damage your eardrum, cause pain, push earwax further into the ear, and increase the risk of hearing loss.
In this study, 96% of participants reported using cotton buds in their ears, despite most being aware of manufacturers’ warnings not to do so. Experts strongly advise against using cotton buds.
3. Add hearing-friendly nutrients to your diet
Eating a healthy, balanced diet is important for overall health, but research suggests some nutrients are particularly beneficial for hearing. This includes vitamin C and D, zinc, potassium, magnesium, folate, and omega-3.
Omega-3 has been shown to help support inner ear cell health and reduce inflammation caused by loud noises or infections. In this study, middle-aged and older adults with higher omega-3 levels were 8-20% less likely to report age-related hearing issues than those with lower levels.
Magnesium has also been found to help prevent – and manage – hearing loss; folate is important for improving circulation in the body and the creation of new cells – including in the ears; and zinc deficiency has been linked with an increased risk of tinnitus.
Check out Hidden Hearing’s list of five foods to help your hearing health for more information.
4. Stop smoking
One of the most important steps you can take to improve your hearing is to stop smoking. Cigarettes are full of dangerous chemicals, including nicotine and carbon monoxide. Among other things, these chemicals cause blood vessels to narrow, reducing blood flow and leading to lower oxygen levels.
Nicotine has also been found to interfere with neurotransmitters in the auditory nerve, which is responsible for communicating sounds to the brain. Some studies have linked it with an increased risk of tinnitus, too.
As a result, research suggests that current smokers have a 15% higher risk of developing hearing loss. Science has also found that the more you smoke, the higher your risk.
If you’d like help and support with quitting smoking, have a read of our guide.
5. Keep an eye out for earwax buildup
Earwax is essential for protecting and lubricating the ear canal and inner ear, but too much can affect hearing. Without proper treatment, earwax buildup can lead to complications like tinnitus and hearing loss.
Signs of earwax buildup include difficulty hearing, ringing sensations, discomfort, and a feeling of fullness in the ear.
If you suspect you have a buildup of earwax, it’s important to have your ears checked. Reputable providers like Boots, Specsavers, and Superdrug all offer earwax removal services.
6. Consider adding meditation to your routine
Many people find meditation useful for managing stress – and it’s been linked to hearing benefits, too.
Chronic, long-term stress can directly affect ear health and increase your risk of developing hearing loss and tinnitus. This is because the extra adrenaline produced can reduce blood flow to the ears. The fragile hair cells of the inner ear rely on a constant supply of blood, oxygen, and nutrients to function properly. As a result, blood flow disrupted by stress can cause damage and lead to hearing loss.
Due to its stress-busting abilities, meditation may help to improve hearing by encouraging healthy blood flow to the ears. Headspace and Calm are good meditation apps if you’d like to get started.
Alternatively, if meditation isn’t for you, you’ll find more ideas in our article: 9 simple stress-relieving activities. For example, yoga positions like the downward dog can be particularly beneficial for increasing blood flow to your ears.
7. Stay active
While it might not be the first thing that comes to mind, exercise is key for hearing health.
While research linking the two is limited, studies suggest that staying active and improving cardiovascular fitness can improve hearing and help protect against age-related hearing loss.
In this study of mice, those who exercised for eight weeks showed significant improvements in cardiovascular fitness and hearing sensitivity compared to sedentary mice.
One theory for this is that exercise helps to improve blood flow to the ears. The study also found that exercise reduced levels of inflammation and oxidative stress in the ears, which are known contributors to hearing loss.
If you haven’t yet found a form of exercise that you love, head over to our fitness and exercise section, where you’ll find information on everything from team sports to home workouts.
Hear life in full colour. Book a FREE hearing test!
The Hearing Care Partnership offer FREE full hearing tests to help you stay connected to everyday moments.
With 400+ clinics across the UK, personalised care, discreet hearing aids, support for tinnitus and gentle ear wax removal, book your free test today.
8. Have regular hearing tests
Hearing loss often occurs gradually, over time. As a result, it’s common for people not to notice it in its early stages. Others find it difficult to accept their hearing loss, because they feel embarrassed and ashamed – particularly if the loss is age-related.
In fact, research suggests people can wait up to 10 years before seeking treatment for hearing loss, with it often being friends and family encouraging them to seek help.
However, we know from research that the earlier hearing loss is caught, the more effective treatment is likely to be. For this reason, it’s important to have regular hearing tests, preferably a minimum of once every two years if you’re over 55 – and more often if you already have hearing loss.
If you’re struggling to come to terms with hearing loss, it’s worth remembering that the benefits of seeking help far outweigh any feelings of embarrassment or shame you may be experiencing. Studies suggest that people who take action on their hearing loss earlier are typically happier, feel more empowered, have better relationships, and experience increased self-esteem.
9. Wear hearing aids if necessary
Beyond accepting hearing loss, many people find it tricky to wear hearing aids.
According to this study, approximately 20% of UK adults don’t use their hearing aids at all, and another 30% only use them from time to time.
However, these days, hearing aids are incredibly discreet, and wearing them can make a world of difference to your quality of life. Among other things, hearing aids can make it easier to join in conversations, not worry about having the television on too loud, and take care of your health long-term.
To learn more, you might like to read our articles: 5 myths about hearing aids debunked and 8 ways modern hearing aids can boost confidence.
Final thoughts…
Hearing loss is one of the most common health conditions in the UK. But the good news is there are plenty of things you can do to help protect your ears and improve your hearing.
Simple steps like getting regular hearing tests and adding plenty of ear-friendly nutrients to your diet can make all the difference to your ear health.
For further reading, check out our articles: 7 myths about hearing loss, 9 important nutrients for hearing health, and 8 surprising habits that could harm your hearing. Alternatively, head to our general health section.
What things have helped you improve your hearing? Will you be trying anything new after reading our article? We’d be interested to hear from you in the comments below.
* Links with an * by them are affiliate links which help Rest Less stay free to use as they can result in a payment or benefit to us. You can read more on how we make money here.
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