Protect your hearing not just for auditory function, but because there is mounting evidence for a strong link between hearing loss and dementia, and it protects your brain function more broadly.
Limit exposure to loud sounds by following the rule that 80 decibels is safe for 8 hours, and for every 3-decibel increase, the safe exposure time should be halved (e.g., 83 dB for 4 hours, 86 dB for 2 hours).
Always wear earplugs at loud events like concerts, ensuring they provide adequate attenuation (e.g., 30 decibels for a 120-decibel concert) and are fitted correctly to protect against noise-induced hearing loss.
Consider taking magnesium, specifically magnesium threonate, before exposure to loud noise, as studies suggest it can protect against noise-induced hearing loss by supporting the cochlea’s ion balance.
Maintain a healthy diet rich in magnesium from sources like seeds, nuts, fish (especially salmon), and green leafy vegetables (like spinach), as good nutrition supports overall body health, including hearing.
If you experience ringing or a clogged sensation in your ears after noise exposure, be especially careful to avoid further high-threshold sounds, as two insults close in time can cause synergistic and irreversible damage.
Use the rule of thumb that if anyone standing near you can hear what you are listening to through your headphones, the volume is too loud and potentially damaging to your hearing.
Be extra cautious with noise levels for children, as their auditory systems are more vulnerable to damage than adults, meaning what’s comfortable for an adult may be too loud for a child.
If you experience tinnitus, seek a complete and thorough professional evaluation to rule out underlying conditions like tumors and to receive appropriate, evidence-based treatment, as self-supplementation has not been shown to be effective.
If diagnosed with tinnitus, actively try to distract yourself from the phantom sound and consider cognitive behavioral therapy (CBT), as focusing on tinnitus can exacerbate the brain’s hyperactivity in auditory centers.
When speaking to someone with hearing loss, face them directly, speak slowly, and minimize background noise, as this significantly improves their ability to understand speech compared to speaking louder or from another room.
Create an ideal sleeping environment that is quiet, dark, and cold, mirroring the conditions that bears use for hibernation, which are perfect for sleeping for months.
Experiment with wearing earplugs while sleeping to block out ambient sounds, which can significantly improve sleep quality by reducing auditory input during rest.
Avoid regular intake (at least twice a week) of non-steroidal anti-inflammatory medications like ibuprofen and acetaminophen, as studies show this increases the likelihood of developing hearing loss.
Do not heat food in plastic containers in the microwave or store hot food in plastic, as this can release micro and nanoplastics that have been shown to be preferentially taken up by sensory hair cells in the ear.
Actively engage in activities that enrich your auditory system, such as listening to and playing music or learning new languages, as auditory training can enhance brain plasticity and improve its response to challenges.
If you need to project your voice over a distance without an amplification device, cup your hands around your mouth to create a makeshift horn, which helps to amplify and direct your sound.
To better hear distant or faint sounds, cup your hand behind your ear to create a larger, temporary funnel that helps capture more sound waves.
Download a free decibel (dB) app on your phone to quantitatively measure sound intensities in your environment, helping you make informed decisions about safe exposure times.
Observe that professional musicians, even in loud genres like rock and roll, consistently wear earplugs to protect their hearing, demonstrating that ear protection is a wise practice, not ’nerdy'.