As we all know, the human ear
is an advanced and very sensitive organ of the body. They are responsible
for both hearing and maintaining balance. Being one of our most important
senses, the ability to hear is what enables us to connect to the world for many
important reasons. The main function of the ear is to detect and transmit
sounds to the brain by its unique mechanism using different parts like the
outer ear, middle ear, inner ear, etc.
Unfortunately, many of us don't take the time
to care for our ears properly, leading to many problems. Ear problems can be
caused by several factors, such as environmental allergies, ear wax build-up,
blocked ears, or even infectious diseases. We can avoid most ear problems by
taking proper care of our ears.
The following are some of the easy and simple
ways to achieve optimum hearing and protect the ears from any future
problems. Let’s dive into the subject right away.
1. Cleaning the ears
The external ear can be cleaned with a damp
washcloth. Earwax buildup in the ears is common and normal, and it is
good to a certain level as it provides a defensive mechanism against foreign
particles from entering the ear. Once the wax buildup reaches a certain level,
it automatically gets expelled in small quantities and the debris can be found
when cleaning the external ear with a damp washcloth. However, excessive
buildup of wax leading to discomfort, muffled hearing, dizziness, etc., would
require manual removal. The best way to get the wax removed is to let the
doctor do it, who may use tools like forceps, suction devices, cerumen spoon,
etc., safely for removal.
Over-the-counter ear drops and wax softeners
containing ingredients like glycerin, baby oil, mineral oil, saline, peroxide,
etc., are now available on the market widely. These may also help soften the
wax and decrease wax-related problems. The simple process usually involves
instilling a specific amount of drops into the ear, waiting for some time, letting
the wax soften, and rinsing the ear out. However, the instructions on the
package must be strictly followed.
2. Avoid loud noises
Excessive noise exposure is one of the
leading preventable causes of hearing loss. Sounds emitted from
machines like chainsaws, electric drills, landscaping equipment, power tools,
sounds from loudspeakers, etc., where one needs to shout to speak to a person
standing next, could impact the hearing abilities dangerously. Continuous
exposure to noise for extended periods could lead to hearing loss.
Avoiding the noise is the best practice. In
situations where the noise cannot be avoided, regular breaks from noise would
be helpful. Earplugs should be used. A noisy work environment requires
the use of hearing protection by law. Prolonged exposure to sounds at or above 85 decibels can increase the risk of hearing
damage.
3. Use a humidifier to moisten the ears.
Moisture is essential for healthy ears, and
using a humidifier can help to keep them moist and healthy. Using a humidifier
can also help to relieve dryness and irritation in the ear canal. Using a humidifier may help reduce dryness and
irritation in the ear canal and surrounding nasal passages, particularly in dry
environments.
On the other hand, excessive moisture could
let the bacteria into the ear, leading to problems like the swimmers' ear,
which could impact hearing ability. Gentle drying of the ears with a
cloth would do to avoid such problems. If water is still felt in the ear,
tilting the head sideward to facilitate easy drainage of water would help.
4. Avoid cotton swabs as they can cause ear
damage
Cotton swabs are one of the most commonly used
methods to clean wax out of the ear canal and these do more harm than good to
the ears. Not only are cotton swabs ineffective at removing dirt and wax,
but they can also damage the ear canal and cause hearing loss. A small
amount of wax in the ears is not only normal but is required to facilitate the
self-defensive mechanism of the ears. A
small amount of earwax helps protect the ear canal by trapping dust and debris. The self-cleaning mechanism of the ears expels the
excessive wax buildup automatically after a certain buildup. Thus, cotton swabs are to be avoided.
5. Treat nose and throat infections promptly
to reduce the risk of ear infections
Throat infection or sore throat could cause an
ear infection too. The causative bacteria from the throat can travel to
the middle ear to spread the infection. Infections like strep throat that
cause pain, discomfort, fever, and difficulty swallowing can also lead to an
ear infection causing congestion of the Eustachian tubes. This is because
the Eustachian tubes connect the middle ear to the back of the throat behind
the nasal passages. The tubes that connect to the throat would open and
close to refresh the air in the ear, drain secretions, and regulate air pressure.
Thus the complex connections of the ears, nose, and throat cause the throat
infections to spread to the ears. Thus, it is important to treat ENT infections
to prevent the spread of infection.
6. Eat a balanced diet with plenty of fruits
and vegetables.
Eating a balanced diet and plenty of fruits
and vegetables is one of the best ways to take care of the ears. A
healthy diet can help improve our overall hearing health while providing the
essential nutrients our ears need to function optimally. Furthermore, by eating
a balanced diet, there is a reduced risk of developing ear diseases such as
otitis media (inflammation of the middle ear) and otitis externa (inflammation
of the outer ear). So, by making sure to include plenty of fruits and vegetables
in the diet every day, we will be on our way to perfect hearing health.
The ideal ear-friendly diet among others
should include:
1. Bananas contain magnesium, a nutrient that may support
healthy blood flow and overall ear health.
2. Fish rich in omega-3 fatty acids may support long-term
hearing health.
3. Dark chocolate contains zinc, which supports normal
immune function.
4. Oranges and other citrus fruits contain antioxidants
such as vitamin C that may help protect cells from oxidative stress.
5. Milk, a good source of vitamins A, B (B1 to B6), D, E, and K, and
minerals, that also functions as an antioxidant, contributes to overall health,
including normal functioning of body tissues.
6. Green leaves like spinach, broccoli, cabbage, etc., an ideal
source of folic acid, vitamin K and C, potassium, and magnesium, may help support overall ear health because of their
rich nutrient content.
Thus, a properly balanced diet helps with
overall ear health.
7. Listening to music through earbuds or
headphones.
People usually keep listening to music for
long periods at higher volumes beyond the recommended volume levels, and this
could cause hearing loss. When the volume levels go beyond 85 decibels,
the hair cells of the inner ear can get damaged. Exposure to such volume
levels for up to 8 hours is considered safe and beyond 8 hours could damage the
hearing capability. The following are the recommendations for those music
lovers to listen to music safely.
1. Headphones ot earbuds?
Ear-buds are silicone or plastic devices that are placed directly
into the ears. The closer the sound source to the eardrum, the higher the risk
of developing hearing damage. Though headphones are worn over the ears, keeping the volume at safe levels and limiting
listening time is most important.
2. Lower
the volume.
The best way to listen to music while protecting the hearing
capabilities is to lower the volume of listening. If others can listen to the
music coming from the headphones, it is not considered safe and the volume
needs to be reduced.
3. Noise-canceling headphones.
The common problem with the headphones is that they allow the
outside noises and this will make us increase the volume. Noise-canceling
headphones limit the outside noise and cancel out background sounds. Thus
noise-canceling headphones are advised.
4. The 60/60 rule.
Many hearing health professionals recommend the 60/60
rule as a practical guideline. As per this rule, 60
minutes of listening to music at a time is recommended at 60% of the maximum
available volume limit. This set can be repeated after a break.
5. Set volume limit.
Most of the music-playing devices come with volume settings that
can be customized as per the requirements and thus a specific volume limit can
be set, considering the safety of the ears.
8. Use a hearing aid if necessary
If there are symptoms suggestive of any kind
of hearing loss, it is important to consult a doctor and get an assessment.
This will help to determine the extent of hearing loss if any and will help the
professional to decide if there is any need for a hearing aid. A hearing aid
not only restores the ability to hear normally but can also improve the quality
of life. When used correctly, the hearing aid can even help reduce stress and
anxiety. So, it is advisable to get the assessment done with any symptoms of
hearing loss.
9. Physical activity
Yes, physical activity is important for ear health. Exercises like walking, cycling, running, etc., pump blood to all parts
of the body including the ears. Thus the internal parts of the ears stay
healthy and work to their maximum potential.
Yoga is yet another option. Yoga may improve circulation, flexibility, and stress
management, which can contribute to an overall well-being. Some effective
movements in yoga include head rotation, legs up the wall, neck flexion
and extension, cobra, downward dog, tree, etc.
Appropriate physical activity has become a
must not only for ear health but also for the overall health of an individual.
30-60 min of physical activity daily for 6 days every week is advised.
10. Stress level management
Tinnitus (ringing in the ears) is linked to stress and anxiety. Stress at high levels could result in an instinctual
reaction, which fills the body with adrenaline to prepare you for the worst,
putting a lot of pressure on the nerves, blood flow, body heat, etc. This
pressure from stress could affect the inner ear and cause tinnitus.
Some individuals report stress relief from
ear massage (reflexology or auriculotherapy) and relaxation techniques,
although scientific evidence is limited. Some individuals find ear massage
relaxing, which may help reduce feelings of stress. Relaxation is important for
tinnitus. Learning some relaxation techniques helps in preventing
tinnitus before its onset.
11. Regular Checkups
The best way to make sure everything is going
fine with the ears is to regularly visit the ear care professional and get an
assessment done. They check for hearing loss among others and provide the
necessary recommendations accordingly to ensure the ears continue to be healthy.
With signs of hearing loss, tinnitus, clogged
ears, etc., a visit with the professional is warranted. One can get the
hearing screening incorporated into the regular mandatory yearly physical examinations.
Regular checkups are important to detect any
problems in the early stages as hearing loss, if left untreated, could result
in distraction from social life with effects on quality of life, could impair
relationships, eventually leading to depression, dementia, etc.
12 Precautions during air travel
There are a few precautions that should be
taken to prevent “airplane ear,” sensation of stuffiness, a sensation of
fullness, muffled feeling, or discomfort in the ears, especially during rapid
altitude changes. These ear symptoms can be taken care of by swallowing air, yawning, and chewing gum mainly during the takeoff and the landing of the
plane. Specially filtered earplugs are now available, which helps in equalizing
ear pressure.
Conclusion
Ears are one of the most important parts of
the body, and as such, they deserve special attention and care by keeping them
clean, moist, and safe, not exposing them to noise, adopting the 60/60 rule,
having an ear-friendly diet, providing sufficient rest time to them, by
physical activity, by avoiding stress, etc. The steps outlined above are
easy and effective in allowing the ears to perform at their optimum levels for
longer periods.
These simple tips on lifestyle modifications
can help a lot in the process of achieving the best ear health. However,
you can experiment with one method at a time and slowly keep adding more
methods as you continue to progress on your journey towards achieving optimum
ear health.
Some methods may seem easy to some people and some methods may seem not so easy to some people. These are well-established and generally evidence-based practices that can help support long-term ear health when followed consistently.
