An audiologist has warned people to limit earphone use to just 60 minutes a day and explained how loud you can turn up the volume before risking hearing damage. Karen Shepherd, expert audiologist at Boots Hearingcare, said there are things you should do in your 20s to prevent hearing loss before you are 60.
The advice includes using earplugs, keeping your ears dry and avoiding long sessions with earphones.
Protecting Your Hearing from Loud Noises
Karen said: “One of the most simple, but effective ways to protect your hearing is to reduce excessive noise exposure or wear hearing protection when you know you’ll be around loud noises. Whether that’s at music festivals, mowing the lawn, at a nightclub, drying your hair or using power tools, prolonged exposure to excessive noise levels can temporarily damage hearing but can also permanently damage the delicate structures of the inner ear without you realising, causing tinnitus and irreversible hearing loss.”
On the limits for how long and how loud to use earphones, Karen said: “I would recommend implementing the 60/60 headphone rule, whereby you limit your headphone usage to 60 minutes at no more than 60% of the maximum volume. Excessive noise exposure is one of the biggest drivers of hearing loss, and where possible, we should take steps to reduce it. Pay extra attention to your headphone volume in noisy environments, as many of us increase it to drown out background noise, subsequently increasing the risk to our hearing.”
Keeping Ears Dry to Prevent Infections
She also explained why you need to keep your ears dry, adding: “It might sound like a simple tip, but extra moisture in the ear can lead to infection, which in some cases can lead to hearing loss. Whether it’s after swimming, showering, or sweating from exercise, it’s really important to dry your ears to avoid developing infections such as ‘swimmer’s ear’.”
Only dry the external part of your ear and never poke anything down inside the ear canal, including with cotton buds. If you suspect you have water stuck inside your ear that doesn’t come out when you tilt your head, create some movement in the canal by opening and closing the jaw and gently shaking the head. Some people have tight bends in their ear canals or a little recess in front of the eardrum.
“A tiny drop trapped can feel uncomfortable. If prone to trapped water, it is advisable to use swim plugs. If you’re experiencing symptoms such as pain, itching, redness or swelling, you may need to seek professional help from your pharmacist or GP.”
Healthy Lifestyle and Diet for Ear Health
There are also healthy lifestyle tips that can help. Karen said: “Maintain a healthy lifestyle by looking after your vascular health; think about exercising every day, stopping smoking, and eating a healthy, balanced diet. All this benefits your whole body - including your ears.”
While no foods or nutrients can reverse hearing damage, foods containing specific vitamins and minerals can have a positive impact on your ear health. There are links to general health which extend to maintaining blood flow and chemical balances within the inner ear. These include bananas (potassium), fish (omega-3 and vitamin D), garlic, broccoli (vitamin K, vitamin C, fibre) and even dark chocolate (magnesium).
“You could also take supplements to ensure you’re getting the full effects of key vitamins and minerals, such as folic acid, B vitamins, zinc and those highlighted in the key foods - but make sure you check with your doctor or pharmacist before doing so, especially if you’re currently taking any other medication.”
Karen concludes: “When it comes to your hearing, you should know what your baseline hearing is and monitor your hearing levels routinely like your vision and dental health. It can be as simple as using an online test and repeating that periodically. Book a professional hearing test at the first signs of hearing difficulty.
“If you’ve noticed that you're needing to ask people to repeat themselves more often, increasing the volume on TV or struggling to follow conversations in noise, it’s time to book yourself a free hearing test. Doing this sooner rather than later can help to keep your hearing age young and your brain practised at tuning in from the sounds from your ears, preventing it from progressing as quickly and negatively impacting relationships and quality of life.”
