By Barbara Jenkins, Au.D., BCABA

Tinnitus is the perception of ringing or buzzing in the ears, without an external sound source. As an audiologist, I have been treating it for nearly three decades. Here are five easy ways you can keep your ears as healthy as possible against tinnitus.

Protect Your Hearing

Although hearing loss itself does not cause tinnitus, the cochlear hair cell damage caused from noise can cause both. Over time, the sound from a hairdryer or lawn mower (80 to 90 decibels) can cause as much damage to your inner ear as a short burst of loud sound (100 decibels and up). It’s not only military personnel or auto mechanics who have noise-induced tinnitus; many of my patients are dentists and hairstylists who have been exposed to moderate noise levels over the years. 

Wear hearing protection such as earplugs whenever your environment is noisy. Custom pieces are comfortable and can be made with filters so you can hear speech clearly. Soft foam earplugs also work well, and they cost next to nothing. 

Watch Your Meds

Did you know that there are hundreds of medications that are known to trigger or exacerbate tinnitus? These include high-dose antibiotics or antidepressants. Even everyday aspirin, depending on the dosage and your other health factors, can be the culprit. 

Review medications with your doctor to see which ones could cause tinnitus. You may be able to reduce the dosage or change to another drug. If your only cause of tinnitus is the medication, it may disappear completely with this simple change. 

A word of caution: Never attempt to go off a medication without your physician’s guidance. 

Keep Healthy 

Give your ears what they need to run well and they’ll be less likely to be affected by medications or noise. Make sure you are getting enough vitamins A, C, and E as well as the mineral magnesium and omega-3 fatty acids (found in sardines, salmon, and fish oil supplements). Quit smoking and limit sugar, alcohol, and MSG.

Stay physically active. I tell my patients that a good five-minute brisk walk several times a day boosts circulation, including to your ears, and improves overall health. The capillaries that feed the cochlea are so small that inactivity or toxic substances will affect it more quickly than you would think. 

Get More Sleep   

There is a direct link between fatigue and tinnitus. In fact, many people who otherwise never have tinnitus can hear its onset when they aren’t getting enough rest. This is one of the reasons tinnitus can be louder at night. The body in general, and the ears specifically, do best on seven to eight hours of sleep per night. If you have insomnia, ask your doctor for some natural ways to treat it, such as through a relaxing bedtime routine or herbal tea. Be careful about using sleeping pills, as some can be toxic to the ear.

Reduce Stress

Did your tinnitus begin at a time of increased stress in your life? Many times that is the case. Take a few minutes to relax and breathe mindfully during the day. If you have chronic stress, ask your doctor for coping methods or for a referral to learn stress reduction techniques. There are many patients who notice relief from tinnitus when they are on vacation. 

Do what you can to improve the quality of your life, and your ears will thank you.  

Hearing health staff writer Barbara Jenkins, Au.D., BCABA, is a tinnitus consultant to audiologists at Tinnitus Treatment Center, LLC, in Colorado. This article was originally published in the Summer 2016 issue of Hearing Health magazine.