Did you know what you eat can affect your hearing?
While some nutrients influence the health of your cells, including the ones in your inner ears, they also contribute to your overall wellness. Good nutrition reduces your risk of developing chronic conditions that can affect your hearing, too.
Essential Nutrients for Maintaining Healthy Hearing
Your ears require a combination of vitamins and minerals to maintain blood flow and fluid levels to function properly. Nutrient deficiencies can result in temporary impaired hearing or permanent auditory damage.
Include the following in your diet:
Magnesium: This mineral protects your inner ear cells and blocks excess calcium buildup, which can overstimulate your auditory nerve.
Vitamin B12: Also known as cobalamin, this vitamin supports nerve function and red blood cell formation.
Folic acid: Include folic acid in your diet to improve blood flow and keep nerves firing.
Vitamin C: Because Vitamin C is an antioxidant, it helps combat the effects of free radicals that can damage the delicate structures in your ears.
Vitamin D: Your body needs Vitamin D to absorb calcium to maintain strong bones, including the tiny ones in your middle ear.
Antioxidants: Free radicals are unstable molecules that come from environmental toxins and even loud noises. Antioxidants combat the oxidative stress produced by free radicals and reduce inflammation in your body.
Omega-3 fatty acids: These polyunsaturated fats support blood flow to your inner ear.
Zinc: Boost your immunity and protect your ears from infections by eating foods rich in zinc. This mineral is also necessary for cell repair and regeneration.
Foods That Promote Better Hearing Health
Here’s a list of foods that contain the previously essential vitamins and minerals:
- Magnesium: Spinach, bananas and avocados
- Vitamin B12: Eggs, poultry and dairy
- Folic acid: Bok choy, romaine lettuce, asparagus and broccoli
- Vitamin C: Oranges, lemons, strawberries and bell peppers
- Vitamin D: Fortified milk and cereal, salmon and eggs
- Antioxidants: Berries, dark chocolate and kale
- Omega-3 fatty acids: Salmon, mackerel, tuna, walnuts and flax seeds
- Zinc: Grass-fed beef, lentils and cashews
How Poor Nutrition Can Contribute to Hearing Loss
Cholesterol, blood sugar and blood pressure influence your circulation and red blood cell productivity. Consuming large amounts of highly processed foods, sugar and unhealthy fats can raise health indicators to unhealthy levels. That increases your risk of developing chronic conditions that negatively impact your hearing, including diabetes and hypertension.
A diet lacking in nutrients can also result in tissue inflammation and oxidative stress. That affects the hair cells in your ears, which convert sound waves into electrical signals for your brain.
Hydration and Hearing: What It Matters
When it comes to protecting your hearing, drinking plenty of water is just as important as eating the right foods. Your cochlea needs fluid to respond to sound vibrations and regulate your balance. Dehydration disrupts those functions and may lead to tinnitus, disorientation and muffled hearing.
Here are some tips to help you stay hydrated:
- Keep a reusable water bottle handy and refill it throughout the day.
- Drink water as soon as you feel thirsty.
- Swap soda and other sugary drinks for flavored water.
- Eat foods with high water content, including cucumber, watermelon and strawberries
Can a Healthy Diet Prevent Age-Related Hearing Loss?
Presbycusis, or age-related hearing loss, happens to everyone over time. Your ears’ hair cells wilt as you age, affecting your ability to perceive and transmit audio to your brain. While your diet can’t necessarily prevent that from happening, it can slow the process.
Eating the right foods provides your auditory system with the nutrients it needs and reduces your risk of premature hearing loss. Good nutrition also supports brain function, which is crucial since it’s responsible for interpreting the sounds you hear.
Prioritize Nutrition in Your Hearing Loss Treatment Plan
We’re committed to helping you create a personalized hearing health plan. That includes identifying and addressing lifestyle factors, like your diet, that may negatively affect your auditory system. Contact us to learn more about our hearing aids and comprehensive tests!