Nutrients In Your Diet Could Help Your Hearing

‘Omega-3 fatty acids’ is a phrase that is thrown around on a regular basis when talking about optimizing nutrition and securing a balanced, healthy diet.

Omega-3’s are most commonly known for their benefits related to lowering triglyceride levels, which can reduce your risk for heart disease and may assist with stiffness and joint pain arising from rheumatoid arthritis. These fatty acids can be found in certain types of oily fish such as salmon, tuna and sardines as well as nuts and seeds.

So, when someone says ‘omega-3 fatty acids’, you may think of salmon or flaxseed, but do you think of hearing loss?

WebMD suggests that omega-3’s can help with a whole host of ailments, but a lesser-known link comes from omega-3 fatty acids and hearing loss.

A recent article explained that omega-3’s have certain anti-inflammatory properties that not only benefit people with asthma, but also those who experience hearing loss. Through strengthening blood vessels in the inner ear, these fatty acids can actually help to protect against hearing loss. (For the full research, click here: ncbi.nlm.nih.gov.

In fact, people who eat two or more portions of fish per week are 42% less likely to develop presbycusis (age-related hearing loss), or the type of hearing loss that arises from the cumulative effects of repeated exposure to noise, such as that arising from work-related equipment, loud music or daily traffic sounds. In other words, the type of hearing loss that can really affect anyone and is on an upswing, possibly due to the pervasive use of headphones! (source)

So, in a nutshell: it’s time to go fishing!

Here is a useful guide to the different types of fish readily available in the United States, which may help provide you with some fun ideas for switching up your weekly shopping trip: berkeleywellness.com.

Generally, when we think about preventing hearing loss, we consider things like limiting your earbud or headphone use or wearing hearing protection when operating noisy equipment or attending a concert (more tips are available here).

Dr Joe McDermott, AuD, also points to folic acid as a potential source to aid in the prevention of hearing loss. Research shows that folic acid, which is naturally found in leafy green vegetables such as spinach and lettuce, reduces free radicals, which in turn is thought to prevent damage to the inner ear. This may explain why people aged 50 and over with a folate deficiency reportedly have a 35% higher risk of hearing loss!

Multi-vitamins are a great way of getting all your essential nutrients each day. Certain vitamins and supplements may, however, have a particular beneficial impact on your hearing loss.

Magnesium, often cited as beneficial for people with high blood pressure, has also been shown to prevent noise-induced hearing loss (for other general benefits, see webmd.com).

Vitamin B12, an essential vitamin that is required for proper functioning of the body, can help to promote the production of red blood cells and improves blood flow in the ears. It is also useful for people dealing with memory loss (read more here).

Zinc is another vitamin that is thought to be useful in protecting against age-related hearing loss. Other benefits include promoting the immune system and is sometimes used in combating macular degeneration and cataracts (more on zinc).

Finally, Vitamins C, D and E help to promote immunity, circulation and bone health, respectively. All of these elements assist in protecting against hearing loss. Vitamin C and E can be naturally found in food sources and, in the case of Vitamin D, just get out into the sun! These vitamins can also be taken through the use of a comprehensive daily multi-vitamin.

Healthy eating and ensuring you are getting all the right nutrients is an essential part of a balanced, nutritious diet – but who knew about the added benefits for hearing loss?

The next time you’re at the supermarket considering what vegetables to buy or which type of fish you want to eat, think about your ears!

If you’re concerned about your hearing, or you want to talk about your options, contact our team today. Laurie Duffy, audiologist, is on hand to ensure you get the best care to meet your needs.