Tips for Managing Hearing Health: Daily Practices for Optimal Ear Care

According to the National Institute on Deafness and Other Communication Disorders (NIDCD), approximately 15 percent of American adults (37.5 million) aged 18 and over report some trouble hearing.

While age-related hearing loss is common, there are many practices you can do every day that may help improve and maintain your hearing health.

In this post, we’ll discuss seven tips for daily ear care routines that can support optimal hearing health as you age.

Take Care of Your Ears

The first step to better hearing health is taking care of your ears on a daily basis. Here are some basic ear care tips:

• Keep your ears dry. Water can get trapped in the ear canal and lead to infection. Avoid getting water in your ears while showering or swimming by using earplugs. If your ears do get wet, shake or blot them gently dry with a tissue or cotton ball.
• Clean your ears carefully. Avoid putting objects like cotton swabs deep into your ear canals, as this can push wax further in and damage the delicate skin. Your ear canals are self-cleaning – they produce wax that slowly works its way out of the ear. See an audiologist if you need help removing built-up wax.
• Inspect your ears regularly. Get in the habit of carefully examining your outer ear canal a few times a week using a hand mirror. Look for any signs of redness, swelling or discharge which could indicate an infection. See an audiologist if you notice any changes.
• Use ear protection. Loud noises from sources like concerts, sporting events, firearms and loud music can damage hearing over time. Wear properly fitted earplugs rated for ~25 decibels or more of noise reduction. Limit noisy recreational activities and protect your hearing to maintain good health.

Practice Habits for a Healthy Ear-Nose-Throat

Beyond basic ear care, establish daily habits focused on overall ear-nose-throat (ENT) health to support your hearing:

• Stay hydrated. Drinking plenty of water every day keeps mucosal tissues like those in the ears and throat moist. This helps the ENT system function properly and reduces risk of infection. Carry a water bottle and sip regularly throughout the day.
• Use a humidifier. Dry indoor air in winter can dry out ear and throat tissues. Use a cool mist humidifier, especially while sleeping, to add moisture to the air. This keeps mucosal tissues moist and supple.
• Get adequate vitamins. Certain vitamins and minerals support a healthy ENT system. Eat a diet rich in vitamin C, E, zinc and antioxidants found in colorful fruits and vegetables. Consider a daily multivitamin as an insurance policy for your inner ear health.
• Practice relaxation techniques. Stress has been linked to a variety of health issues including higher risk of infection. Take time each day to do relaxation activities like deep breathing, meditation, yoga or music to help your body destress. This may provide indirect support for your inner ear health.

Focus on Posture and Jaw Position

Proper body alignment and ergonomics can also affect your hearing health:

• Be mindful of your posture. Slouching can place too much pressure on the inner ear structures over time, affecting function. Sit and stand tall with shoulders back to take pressure off the ears. Stretch and strengthen your neck and back muscles regularly.
• Pay attention to jaw position. Bruxism (teeth grinding) and jaw clenching at night puts excessive force on the bones of the middle ear. This can potentially damage structures or impact fluid drainage. Consider a night guard if bruxism is an issue and relax the jaw during waking hours.

Limit Screen Time and Blue Light

Limiting “screen time,” especially late at night, is beneficial for overall health including hearing:

• Limit recreational screen use, especially late at night. The blue light emitted from digital screens can disrupt melatonin production and your body’s natural circadian rhythm. This dysregulation has been linked to increased inflammation and poorer immune function over time.
• Use blue light-filtering glasses after sunset if looking at screens. These amber-tinted lenses help filter high-energy visible (HEV) blue wavelengths that most disrupt circadian rhythms and sleep. Look for blue light-blocking lenses that cancel out wavelengths between 400–500 nm.

Get Quality Sleep

Sleep supports overall health in countless ways including inner ear homeostasis:

Aim for 7-9 hours of sleep per night. Consistently skimping on sleep can disrupt the glymphatic system which clears waste from the brain and inner ears during rest. Over time, this may negatively impact hearing function.

Create a relaxing bedtime routine. Activities like dimming lights, taking a warm bath and reading 30 mins before bed help signal your body that it’s time to rest. This promotes better quality sleep and inner ear health long-term.

To Sum Up

Maintaining optimal hearing health requires diligence with daily routines focused on ear care, nutrition, stress management, proper posture, limiting screen time especially late at night, and quality sleep. Small lifestyle changes can pay off big for your hearing down the road.

Try incorporating a few of these tips into your regular routine. Remember, your ears are precious – be proactive in caring for them daily! Consider booking a hearing evaluation with an audiologist to check your current hearing status and discuss a personalized plan. You’ve got one pair of ears – treat them well.