Lifestyle changes such as diet, exercise and noise protection can reduce the risk of hearing loss, research shows
While age and genetics are known contributors to deafness, emerging studies suggest that everyday habits – from what you eat to how you manage noise exposure – play a significant role in preserving auditory health.
With hearing impairment affecting more than 11 million people in the UK, taking proactive steps to prevent it has never been more important.
Cut the noise
Repeated exposure to loud sound is one of the biggest preventable causes of hearing loss. Whether it’s from live music, power tools or busy traffic, anything above 85 decibels can damage the delicate structures in the ear. Using hearing protection, turning the volume down and investing in noise-cancelling headphones are all simple ways to reduce risk. These habits are especially valuable when established early in life.
Eat to hear well
A balanced diet rich in specific nutrients has been shown to support hearing health. Foods such as oily fish, bananas, garlic, legumes, whole grains and broccoli contain antioxidants and minerals that help maintain the tiny hair cells in the inner ear.
A major study by the National Institutes of Health in America found that women with healthier diets were significantly less likely to experience hearing loss.
Some supplements may support hearing health, including omega-3 fatty acids and vitamins A, B, C and E.
Irene Wong, a Clinical Audiologist at Hearology®, said: “While supplements shouldn’t replace a balanced diet, they can offer additional support, particularly for people at higher risk or with existing signs of hearing decline. However, you should always consult a professional before starting new supplements.”
Move more, smoke less
Regular exercise supports blood flow to the auditory system, helping keep cells in the inner ear healthy. Walking, swimming, and other cardiovascular activities can lower the risk of hypertension and other conditions that affect hearing.
Smoking, by contrast, constricts blood vessels and introduces toxins that can damage hearing directly. It is also linked to higher rates of tinnitus.
Reduce alcohol consumption
Heavy drinking has been associated with both short-term and long-term hearing issues. Episodes of “cocktail deafness” – where background noise becomes hard to distinguish – highlight how alcohol can temporarily impair auditory processing. Over time, high alcohol consumption may contribute to permanent hearing damage.
Get tested regularly
Regular hearing checks at clinics such as Hearology® help detect problems early and enable timely treatment. Adults are advised to have a hearing test at least once every three years, or sooner if they notice any changes. This is especially important for those with a family history of hearing loss or who work in noisy environments.
References
- RNID – How to protect your hearing
- NHS – An explanation of hearing tests
- National Institutes of Health – Diet and hearing loss in women
- World Health Organisation – Deafness and hearing loss
