Do My Eating Habits Impact Hearing Loss?

We are what we eat, and we eat what we hear. Believe it or not, your eating habits have an impact on your hearing. A healthy diet of consuming food rich in nutrients can only maintain your hearing health and keep it from deteriorating. On the other hand, an unhealthy lifestyle with processed food and too much alcohol and smoking will negatively impact your hearing.

Although the correlation between your eating habits and hearing loss may not be immediately apparent, it’s still crucial to pay attention to your diet. Watching your eating habits will not only benefit your hearing but also your overall health. Therefore, it shouldn’t be such a chore to come up with a meal plan for your ear health’s (and physical health’s) sake.

Find out more about how your eating habits impact your hearing and what to avoid in your daily meals. Keeping your body healthy is one way you can avoid severe hearing loss.

How Your Eating Habits Impact Your Hearing

Your diet can influence your hearing in various ways. The food you eat will affect your body, which in turn will influence your hearing health. As long as you keep your body healthy, the risk of hearing loss can be minimized.

Cardiovascular health

A healthy diet supporting cardiovascular health can reduce the risk of hearing loss. Poor health in your blood vessels and heart will lead to reduced blood flow to the inner ear, an essential part of maintaining the function of hair cells responsible for hearing.

Diets high in saturated fats, sugars, and sodium can contribute to cardiovascular issues. They will lead to a higher risk of hearing loss.

Inflammation

Processed foods and unhealthy fats can increase inflammation in your body. Chronic inflammation is associated with damage to the inner ear, which causes hearing loss over time. To prevent this damage, choose an anti-inflammatory diets that include whole grains and omega-3 fatty acids from healthier sources.

Antioxidants and nutrients

Certain nutrients and antioxidants have an extremely crucial role in maintaining ear health. Take magnesium, for example. This substance may protect the inner ear from noise-induced damage. Another example would be folate as its deficiency has been linked to age-related hearing loss.

Food rich in vitamins A, C, and E also have antioxidants that help reduce oxidative stress in the ear. Meanwhile, zinc supports the immune system and protects against ear infections, which can cause temporary hearing loss.

Blood sugar regulation

High blood sugar levels, which are common in people with diabetes, can damage the nerves in your ear. People with a high-sugar diet are recommended to reduce their sugar intake to avoid this damage. Managing blood sugar levels through a balanced diet will help prevent ear nerve damage and maintain overall health.

Weight loss

Being obese or overweight has been suspected of being linked to an increased risk of hearing loss. This occurs due to inflammation, poor circulation, and other metabolic issues. Maintaining a healthy weight through proper diet and exercise will reduce the risk. It will also benefit your body’s condition in the long run. 

What You Should Eat to Keep Your Ears Healthy

Including a variety of nutrient-rich foods in your diet can support your hearing health and reduce the risk of hearing loss over time. Balancing your intake of these nutrients will provide a comprehensive approach to ear health and help maintain optimal auditory function as you age.

Here are some examples of food you should eat for the sake of your ears.

• Omega-3 Fatty Acids: Food with anti-inflammatory properties. Fatty fish like salmon mackerel, sardines, chia seeds, flaxseeds, and walnuts.
• Magnesium: Food that protects the inner ear against noise-induced hearing loss. Dark leafy greens like spinach, bananas, avocados, and black beans.
• Antioxidant: Food that reduces oxidative stress in the ear. Sweet potatoes, kale, strawberries, kiwi, broccoli, nuts, seeds, and sunflower oil.
• Zinc: Food that supports the immune system and prevents ear infections. Shellfish, beef, lentils, chickpeas, and pumpkin seeds.
• Folate: Food that is important for blood circulation. Spinach, kale, asparagus, and fortified cereals.
• Potassium: Food that helps regulate fluid levels in the inner ear. Oranges, potatoes, melons, cantaloupes, and honeydew.
• Vitamin D: Food that helps maintain bone health, particularly the tiny bones in the middle ear. Fatty fish, egg yolks, and fortified dairy products.
• B-Complex: Food with B vitamins that support nervous system health, including the auditory nerve. Eggs, meat, cereal, poultry, fish, beans, and cereals.
• Iron: Food that tackles iron deficiency and maintaining a healthy blood flow. Red meat, legumes, spinach, and quinoa.
• Hydration: Foods that hydrate the body and maintain fluid balance in the ear. Water-rich fruits and vegetables (watermelon, cucumber, and celery) and water.

What to avoid

Meanwhile, there are some foods you should avoid as they increase the risk of your hearing loss. Some of them may already be familiar to you, such as alcohol, sugar, and fat, but some others may not be obvious. Let’s highlight some of them.

• Processed carbohydrates: Refined carbs found in white bread, white rice, and pasta made with refined flour can lead to insulin spikes and inflammation.
• Caffeine: A high caffeine intake from your favorite Starbucks drink, energy drinks, and certain sodas has been associated with an increased risk of tinnitus. Moderate your intake of these beverages.
• Highly processed meats: Hot dogs, bacon, deli meats, and sausages may have high amounts of sodium and preservatives. They affect your blood circulation and increase inflammation.
• Foods high in mercury: Some fish have high mercury levels, like shark, swordfish, and king mackerel. Mercury exposure is associated with auditory nerve damage.

Reducing your consumption of salty foods, fried foods, MSG, and artificial sweeteners will also help you maintain your ear and overall physical health.

Conclusion

Your eating habits impact your hearing health in various ways. By ensuring the health of your body by eating healthily and keeping a nutrient-rich diet, you will have optimal health in your ears and significantly reduce the risk of hearing loss. Find foods rich in magnesium, potassium, folate, antioxidants, and zinc to benefit your ears.

Learn more about how to reduce the risk of hearing loss by consulting with us. Hearing Associates of Las Vegas is always ready to answer your questions.