What are the 5 ways to protect and improve your hearing?Cindy
There are many “common sense” or “reasons” that everyone in the world knows, such as eating and drinking with restraint, and living with commonplace.
Regarding hearing loss, more and more people realize the physical and psychological obstacles caused by hearing loss. How to protect and improve hearing is also a search on the Internet. There are countless so-called little knowledge.
In fact, there are five ways to protect and improve hearing in the details that are easily overlooked in daily life.
Of course, before specifying these 5 methods, we need to be clear:
Most sensorineural hearing loss is irreversible.
If you have suffered from hearing loss for many years, there is no way to improve your hearing level, but you can maintain your hearing to a certain extent, prevent rapid decline, and improve “hearing” by improving listening.
There are five ways to protect and improve your hearing in your daily life. Look at which ones you know and which ones you ignore.
1. Avoid exposure to loud sounds-don’t let hair cells be “noisy”
Reducing noise and avoiding excessive sound may be one of the most obvious and important ways to protect your ears.
I believe you have often seen this in many articles about hearing protection. Yes, this is too much cliché.
The reason is that we live in a world full of noise, and the tens of thousands of hearing hair cells that feel sound in our ears are very sensitive to noise. Any noise higher than 85 decibels is enough to cause damage to these hair cells.
If exposed to such noise frequently or for a long time, the hair cells will be permanently killed.
Although there are tens of thousands, listening to hair cells is not a weed that “breeze blows and regenerates”, but one that is dead, none, and cannot be revived!
How long can tens of thousands of hair cells withstand? !!
So stay away from those louder than 85 decibels in the environment.
If you need to stay in a loud environment, take hearing protection and wear protective equipment, such as noise-proof earplugs.
Use headphones with sound insulation or noise cancellation. When using headphones, do not adjust the volume to cover other sounds. It is recommended to adhere to the “60-60” principle, that is, the volume should not exceed 60% and the duration should not exceed 60 minutes.
2. Eat a balanced diet-follow the diet guide
We have three meals a day without food. Chicken, duck, fish, vegetables and fruits can not only supplement our daily energy, but also provide essential nutrients (especially trace elements) to ensure the normal operation of the body.
Studies have shown that hearing can be well protected by ingesting certain nutrients.
For example, vitamin C has an anti-aging effect. Sufficient vitamin C levels can effectively delay the aging of cochlear hearing hair cells and delay or even prevent the occurrence of hearing loss.
For example, a lack of vitamin B-12 increases the risk of noise-induced hearing loss and tinnitus.
For example, one of the main effects of potassium is to regulate the amount of fluid in human blood and tissue fluids, and ensuring potassium intake is one of the effective measures to prevent senile hearing loss.
For example, zinc has a role in tinnitus in people with normal hearing.
Studies have shown that if your hearing has been damaged to some extent, it is recommended that you can appropriately add more foods rich in the above trace elements, which can bring some benign effects to hearing and restore some hearing.
3. Strengthen physical exercise-good body has good hearing
We all know that proper physical exercise is very good for our health, and it is also good for hearing health.
Exercise promotes blood flow, and adequate blood flow is essential for the activity of the small hair cells in the inner ear.
Of course, exercising still can’t “cure” the damaged hair cells in the ear, but it can make the rest of the hair cells maximize their effects in the oxygen-rich environment.
Studies have shown that the lack of exercise and the thicker waist circumference usually increase the risk of hearing loss.
Conversely, if you continue to exercise and exercise for more than two hours per week, the risk of hearing loss will be reduced.
Therefore, it is recommended to look for sports that you like, such as walking, yoga, playing ball, etc., which are good for hearing health.
4. Avoid Ototoxicity-Don’t Ignore Quitting Smoking and Alcohol
Ototoxicity, as the name suggests, is a chemical property that is “toxic” to the ear.
The ototoxicity mentioned here is not just those ototoxic drugs that we often talk about, such as aminoglycoside antibiotics, salicylic acids, diuretics, quinine, cisplatin, which can cause permanent or temporary Hearing loss, tinnitus, dizziness and other symptoms.
It also includes habits that are easily overlooked in daily life, but can also “poison” the ear, such as smoking and drinking.
Nicotine in tobacco is a strong ototoxic chemical that can cause significant damage to the ears.
Studies have shown that not only smoking, but forced second-hand smoke can have a profound effect on hearing.
Drinking alcohol regularly also produces similar ototoxicity, because alcohol thins the blood, which means that the hair cells in the ear do not get enough oxygen, which in the long run can have significant side effects on hearing.
In addition, alcohol can damage the brain, including the auditory cortex, which processes sound in the brain.
Therefore, in addition to avoiding ototoxic drugs in daily life, the easiest way to reduce ototoxicity is to quit or avoid smoking (including second-hand smoke), and quit alcohol.
5. Wear suitable hearing aids-essential for hearing-impaired people to improve their hearing
If you have suffered from hearing loss for many years, there is currently no way to improve your listening level, but you can maintain your hearing to a certain extent through methods to prevent rapid decline, and improve “hearing” by improving listening.
This method is to wear a hearing aid that suits you and stick to it every day.
In fact, insisting on wearing a suitable hearing aid can not only improve listening, but also bring other unexpected benefits. For example, as mentioned in many studies in recent years, it can help delay cognitive decline and reduce the risk of dementia.