If you're like most people, you probably don't think about your hearing until there's a problem. Maybe you leave a loud concert with a slight ring in your ears, or you find yourself asking people to repeat themselves more often than you used to. It’s in those moments we realize how much we rely on our hearing to connect with the world.
The thing about hearing loss is that it’s often gradual and permanent. The damage adds up over time. But here’s the empowering part: a lot of it is preventable. You don't need to live in a bubble. Instead, you can build simple, protective habits into your day that act like a shield for your ears.
I’ve put together this list of 10 practical habits based on common sense and advice from hearing health professionals. These are things you can actually do, starting today, to make a real difference for your long-term hearing health.
1. Embrace the 60/60 Rule with Your Headphones
We live in a world of earbuds and podcasts. It’s easy to crank the volume to block out a noisy commute or a loud office. But this is where a lot of silent damage occurs.
A great rule of thumb is the 60/60 Rule: listen at no more than 60% volume for no more than 60 minutes at a time. After an hour, give your ears a 5-10 minute break. Think of the tiny hair cells in your inner ear like grass. Constant pressure (loud noise) flattens them. A break gives them a chance to spring back up. If the volume is always high, they eventually stay flat.
2. Never Leave Home Without Hearing Protection
Think of earplugs like sunscreen for your ears. This might feel a little extra, but trust me, it’s a game-changer. Tuck a pair of earplugs into your keychain, your glove compartment, or your everyday bag. You don't need fancy equipment; even the cheap foam ones from the pharmacy work wonders.
You’ll be surprised how often you use them:
- At the movies: Theater sound is often painfully loud.
- On a plane: The constant drone of engine noise is fatiguing for your ears.
- At a live concert or sporting event: This is non-negotiable for protection.
- Mowing the lawn or using a blender: These everyday tools are deceptively loud.
If you’re a music lover, consider investing in a set of "musician's earplugs." They reduce the volume evenly across all frequencies, so the music still sounds clear, just quieter and safer.
3. Choose Over-Ear Headphones When You Can
While earbuds are convenient, over-ear headphones (especially the noise-canceling kind) are generally a better choice for your hearing. Here’s why: they create a physical barrier against background noise. When you can’t hear the train or the office chatter, you’re not tempted to drown it out by turning up your podcast. You can listen at a lower, more comfortable volume and still hear every word.
4. Dry Your Ears After a Shower or Swim—And Skip the Q-Tips
Moisture trapped in your ear canal can lead to infections (like "swimmer's ear"), which can cause temporary muffled hearing and discomfort. After water exposure, simply tilt your head and gently tug on your earlobe to help water escape. Then, dry the outer part of your ear with a soft towel.
And please, leave the cotton swabs for your crafts box. Inserting them into your ear canal is probably the most common hearing health mistake people make. You risk:
- Pushing wax deeper, creating a painful impaction.
- Scratching the delicate ear canal skin, leading to infection.
- In a worst-case scenario, accidentally puncturing your eardrum.
Your ears are self-cleaning. Wax is there for a reason—to trap dirt and dust. It will naturally migrate out on its own.
5. Get Your Heart Pumping for Your Ears' Sake
This one might surprise you. Good cardiovascular health is linked to good hearing health. Activities that get your blood flowing—like a brisk walk, a bike ride, or a dance class—improve circulation throughout your entire body, including the tiny blood vessels in your inner ear. These vessels are essential for keeping the delicate hair cells we talked about alive and healthy. Think of exercise as feeding your ears the oxygen they need.
6. Don’t Be Shy—Ask to Turn It Down
Social situations can be tricky. You’re at a restaurant, and the music is so loud you can’t hear the person across from you. Instead of straining all night, it’s okay to politely ask a server or manager, "Excuse me, would it be possible to turn the music down just a little? It's a bit loud for us." You’re not being difficult; you’re advocating for your health. Chances are, everyone else in the room is thinking the same thing.
7. Schedule a "Quiet Hour" After a Loud Event
If you’ve spent a few hours at a loud concert or a noisy worksite, your ears need time to recover. They’ve been through a workout. Try to give them a solid 16-18 hours of relative quiet afterward. This doesn't mean complete silence, but avoid more loud noise. This recovery period is crucial for preventing long-term, cumulative damage.
8. Have a Chat with Your Doctor About Medications
Some medications have the potential to be harmful to your hearing; these are called "ototoxic" drugs. This includes very high doses of aspirin, certain types of antibiotics, and some drugs used for chemotherapy. This does NOT mean you should avoid necessary medication. It means you should be proactive. Are there any potential side effects I should be aware of for my hearing or balance?" is a simple question to ask when a doctor prescribes a new medication. It opens an important conversation.
9. Manage Your Stress and Anxiety
There is a strong mind-ear connection. High levels of stress and anxiety can increase the perceived intensity of tinnitus (ringing in the ears) and can even lead to physical changes like muscle tension around the jaw and inner ear. Your auditory well-being can be surprisingly improved by incorporating stress-relieving practices like deep breathing exercises, mindfulness, or even just taking a daily stroll in the outdoors.
10. Make a Hearing Test a Part of Your Health Routine
We routinely have our teeth cleaned and our eyes examined. Why not our hearing? You don’t need to have a problem to get a baseline test. You can get a clear picture of your hearing health by scheduling a hearing test with an audiologist every few years, especially after you're over 50. Having that baseline makes it much simpler to recognize and address any changes that may arise in the future.
The Takeaway: Small Steps, Big Rewards
Protecting your hearing isn’t about fear; it’s about awareness. It’s about making small, smart choices that add up to a lifetime of healthy hearing. You don’t have to do everything at once. Pick one or two habits from this list that resonate with you and start there. Your future self—the one who can still easily hear conversations, laughter, and music—will be incredibly grateful you did.
0 Comments