For the more than 50 million Americans affected by tinnitus, that constant ringing, buzzing, or hissing in the ears can range from a minor annoyance to a chronic condition.
According to the American Tinnitus Association, 20 million cases are severe enough to disrupt daily life.
While there’s no known cure, managing the condition often comes down to understanding its triggers, reported the New York Post. Dr. Jaslean Ahuja Michals, a clinical audiologist, recently shared insights on TikTok, offering tips for reducing symptoms and identifying habits that might worsen tinnitus.
The primary cause of tinnitus is hearing loss, affecting 90% of cases.
As Dr. Michals explains, when the auditory nerves stop receiving normal signals, the brain compensates by generating phantom sounds, often perceived as ringing. If you’re experiencing these symptoms, she recommends seeing an audiologist for a hearing test to check for nerve damage. Early intervention can help identify underlying causes and prevent further deterioration.
One of the biggest contributors to tinnitus is prolonged exposure to loud noises.
From concerts to construction sites, environments with high-decibel sounds can damage the delicate structures in the inner ear. While avoiding noise entirely isn’t always feasible, protecting your ears is critical. Invest in earmuffs or earplugs when attending noisy events or working in loud environments. Dr. Michals warns that if you’ve “gotten used” to loud sounds, it’s a sign of damage—your ears aren’t adjusting; they’re deteriorating.
Lifestyle choices, particularly regarding addictive substances and diet, also play a significant role in managing tinnitus.
Excessive alcohol consumption can dehydrate the body, disrupt the fluid balance in the inner ear, and elevate blood pressure, all of which exacerbate symptoms. Smoking poses additional risks, with nicotine and carbon monoxide reducing blood circulation to the ears. Dr. Michals emphasizes a diet low in sodium and processed sugars to maintain inner ear health. Combined with supplements like zinc and vitamin B12, these steps may help alleviate the ringing.
Sleep deprivation is another often overlooked factor.
Tinnitus can make falling asleep difficult, creating a vicious cycle where lack of rest amplifies the brain’s sensitivity to phantom sounds. A study by Oxford University in 2022 found that sleep deprivation heightens brain activity, making it more attuned to tinnitus signals. Prioritizing rest and adopting good sleep hygiene, such as limiting screen time before bed and maintaining a consistent sleep schedule, can significantly reduce the impact of tinnitus.
Stress and anxiety can further exacerbate symptoms.
Tinnitus is often more pronounced during periods of mental strain. Relaxation techniques like meditation, yoga, or even deep breathing exercises can help manage the stress that fuels the condition. Reducing overall anxiety not only quiets the mind but can also quiet the ringing in your ears.
Diet, lifestyle, and hearing protection work together to mitigate the effects of tinnitus. While it may not always be possible to eliminate the ringing entirely, understanding its causes and making healthier choices can make the condition more manageable. Small adjustments—like wearing ear protection, cutting back on alcohol and smoking, and ensuring quality sleep—can lead to noticeable improvements.