Tinnitus is when you hear ringing or other noises without an external source in one or both ears. This can sometimes be a temporary issue, but it can also be a long-term problem. While it isn’t always preventable, there are ways to reduce your risk of tinnitus by protecting your hearing.
**Use Hearing Protection:**
Noise exposure is a leading cause of hearing loss, which can lead to tinnitus. If you’re exposed to loud noises over 85dB—such as those from engines, power tools, music, or sporting events—protect your ears with proper hearing protection.
**Prevent Infections:**
Ear infections can cause tinnitus. Keep your earplugs or hearing aids clean and avoid inserting things like cotton buds into your ears. Your ears naturally clean themselves, but if earwax buildup concerns you, use softening drops or see a healthcare professional for safe removal.
**Lower the Volume on Personal Devices:**
When listening to music with headphones or earbuds, keep the volume at 60% or lower. If you turn up the volume to block out external sounds, consider noise-canceling headphones instead to protect your ears.
**Manage Stress:**
Stress and anxiety can contribute to tinnitus. Incorporate relaxation techniques like meditation, walking, or yoga into your day to help manage stress.
**Avoid Standing by Speakers:**
At live music events, stay away from the speakers. Distance yourself from the sound source to protect your ears.
**Take Noise Breaks:**
Give your ears a break from loud environments to help prevent tinnitus. Regular pauses can make a big difference.
**Quit Smoking:**
Besides its many other health risks, smoking can increase the likelihood of tinnitus by acting as a stimulant and restricting blood flow.
**Get Your Hearing Tested:**
Untreated hearing loss can cause tinnitus, so regular hearing tests are important. They help you understand your hearing health and address any issues promptly.
**Look After Your Heart:**
Heart health is crucial because blood vessel disorders can lead to tinnitus. Maintain a healthy lifestyle with regular exercise and a balanced diet to support your overall well-being and hearing health.
**Check Your Posture:**
Good posture can help prevent tinnitus. Keep your head and neck in a neutral position, aligning your ears with your shoulders and body’s midline. Adjusting your posture could alleviate tinnitus symptoms if you’re already experiencing them.