By: Dr. Keith Darrow, PhD, CCC-A
When it comes to hearing health, most of us think about avoiding loud noises or wearing ear protection. But did you know what you eat can also play a significant role in maintaining healthy hearing? It’s true—your diet can directly impact the tiny hair cells in your inner ear that help you hear.
My published cookbook, Healthy Food Healthy Brain, is your definitive guide to doing more to ensure you stay mentally, physically and cognitively healthy by eating the right foods and making sure you feed your brain the very best, every day, every meal. This includes eating the right foods to avoid triggering that nasty tinnitus!
Let’s dive into the best foods to add to your plate and the ones you might want to keep off it.
Foods That Boost Hearing Health
- Leafy Greens (Spinach, Kale, and Swiss Chard)
Rich in folate, these greens can help improve circulation to your ears. Proper blood flow is vital for the delicate structures in your inner ear to function correctly.
- Fish (Salmon, Tuna, and Sardines)
Packed with omega-3 fatty acids, fish is fantastic for your overall cardiovascular health, which in turn benefits your ears. Omega-3s may also help slow age-related hearing loss.
- Oranges, Strawberries, and Bell Peppers
These are loaded with vitamin C, which can strengthen your immune system. Since ear infections are a common cause of temporary hearing loss, a robust immune system can help keep infections at bay.
- Bananas
High in potassium, bananas help regulate fluid levels in your body. This is crucial because the fluid in your inner ear plays a significant role in transmitting sound signals to your brain.
- Dark Chocolate
Yes, chocolate! It contains zinc, which can support your immune system and protect against ear infections. Just keep your portions reasonable to avoid extra sugar.
Foods to Avoid for Healthy Ears
- Salty Snacks
Foods high in sodium can cause fluid retention, which might lead to pressure in your inner ear, potentially affecting your hearing. Think chips, salted nuts, and processed meats.
- Sugary Treats
High sugar levels in your blood can reduce circulation, impacting the delicate structures in your ears. Limiting candy, soda, and other sweet treats is a smart choice.
- Fried Foods
Trans fats, often found in fried foods, can contribute to poor cardiovascular health, which might reduce the blood supply to your ears over time.
- Alcohol
Excessive alcohol consumption can damage the auditory nerve and impact the part of your brain responsible for processing sound. Moderation is key here.
- Caffeine (in excess)
While your morning coffee isn’t a villain, too much caffeine can lead to dehydration, which might negatively impact the fluid balance in your inner ear.
Delicious snacks can make incorporating brain-boosting foods into your diet a breeze, helping to ward off brain fog, fatigue, and those dreaded mid-afternoon energy dips. These nutrient-rich options can also curb junk food cravings, making it simpler to stick to healthy eating habits throughout the day. Keeping a stash of brain-friendly snacks on hand is easy with a bit of preparation. Here’s one of my go-to snack ideas to have ready:
Air-Popped Popcorn
You don’t have to wait to go to the movies to enjoy some air-popped popcorn. Spice it up by drizzling a little olive oil and sprinkling on your favorite spice, such as cinnamon or herbs. Air-popped popcorn is much healthier for you than microwave popcorn. Microwave ovens change the molecular structure of the food.
A Balanced Approach to Hearing Health
While focusing on nutrition is essential, remember it’s just one piece of the puzzle. Combine a healthy diet with regular hearing check-ups, exercise, and proper ear care for the best results. If you’re already experiencing signs of hearing loss, it’s never too early to consult with a hearing care professional.
Taking care of your hearing is like investing in your future—it pays off in ways you’ll be thankful for later. So, next time you’re at the grocery store, consider how your choices can nourish not just your body but your ears too!
What changes will you make to your diet for better hearing?
As I bring you essential information each month about the connection between eating healthy and long term overall active aging, it is important to keep in mind that the number one way to potentially prevent dementia and cognitive decline is to FIRST TREAT YOUR HEARING LOSS!
Please remember this month and every month to treat your hearing loss and tinnitus and feed your brain for optimal performance.
To learn more about aging gracefully, treating hearing loss, and maintaining a healthy brain, please visit – www.excellenceinaudiology.org.