In today’s noisy world, we often don’t do enough to make sure our hearing is fully protected. If you experience hearing loss, you’ll wish you’d done more to protect your hearing sooner, but it’s not too late to start now. As you get older, the number of potential problems starts to add up, which is why it is so important that you act as soon as possible.
Even if you’ve experienced some hearing loss already, you can take steps to ensure your hearing stays as it is now for as long as possible. Here are a few simple healthy lifestyle adjustments that you can make to protect your hearing.
Use Earplugs
The risk of hearing damage is down to two main factors: how loud and for how long. Most experts agree that sustained exposure to noise at or above 80-85dB can cause permanent damage. If you are regularly exposed to loud noise, it’s a good idea to use earplugs. Remember, along with using this protection, you should also be ready to take regular breaks from the noise if possible.
Turn Down the Music to Protect Your Hearing
Avoid listening to music in your headphones at a loud volume, and never use them to drown out background noise because it is harder to tell how loud it actually is. A good rule of thumb to use is 60:60. Don’t use your personal music device for more than 60 minutes a day, and don’t listen to it at more than 60% volume. If the person next to you can hear music blasting from your headphones, then you know it is too loud.
Have a Hearing Detox
After your ears have been exposed to loud volumes, give them time to recover. The organization Action on Hearing Loss recommends a minimum of 16 hours of rest for your ears after they have been exposed to around two hours of 100dB sound. If you are looking for a reference point, this is roughly the volume of a motorbike or a loud nightclub. Reducing this exposure can reduce the risk of permanent deafness. If you feel like you are having issues, book a hearing test. You may need hearing aids, which can help significantly.
Avoid Using Cotton Swabs
For many people, it has become common practice to use cotton swabs to clean wax out of their ear canals. A little bit of wax is normal and can stop dust or other harmful particles from entering. You also risk damaging your eardrums. As an alternative, you could try to use home treatments when your ear feels clogged. Otherwise, use a damp towel to gently clean around the canal.
Keep Your Ears Dry
Exposure to excess moisture can encourage bacteria to enter and attack your ear canal. Make sure to gently dry your ears with a towel after bathing or swimming. If you feel that water has entered your ear, tilt your head to the side and gently pull your earlobe to clear it out. Investing in some swimmers’ earplugs may also be a good idea.
Recap: Protect Your Hearing
Protecting your hearing doesn’t require a dramatic life overhaul. You just need to develop small, intentional habits that add up over time. Turning the volume down, using earplugs when you need them, giving your ears a break after loud events, and skipping the cotton swabs are simple choices that make a huge difference.
We spend so much time focusing on fitness, skincare, and mental health (all important!), but hearing health deserves a spot on that list, too. Being able to clearly hear your kids laughing, your favorite songs, or conversations at dinner is something you don’t want to take for granted.
