Do you sometimes hear a ringing, buzzing, or other noise in your ears, even when there is no sound around you? This sound that only you can hear is medically called tinnitus . It is a somewhat annoying experience for many people. But don't worry. In addition to the treatments your doctor gives you, you can control this condition to a great extent with a few simple habits that you can incorporate into your daily life. Let's see how it works.
Let's find out what things aggravate tinnitus.
The first thing you need to do is to find out what is causing your ringing in your ears. Not everyone is affected the same way. For some people, certain foods and medications can cause the ringing in your ears to increase. The best thing to do is to keep a journal . On the day you feel the ringing in your ears getting louder, write down any special foods or drinks you had that day.
Here are some things that many people say can make tinnitus worse. See if these things affect you too.
| Factor that can be increased | Description |
|---|---|
| Beverages containing caffeine | Coffee, tea, cola drinks and some energy drinks. |
| Alcohol | Drinking any type of alcohol. |
| Aspirin | For some people, this condition may be aggravated by the use of aspirin. |
| Salt | Increasing the amount of salt added to food. |
But remember, you don't have to stop all of this. Just recognize what affects you and control it a little.
If you are a smoker, quit the habit.
If you are a smoker , it can affect your tinnitus in two ways.
1. Impaired blood circulation: Smoking reduces the blood supply to the very sensitive nerve cells that help us hear.
2. Acts as a stimulant: The nicotine in cigarettes is a stimulant to the body. This can make the ringing in your ears louder .
Add a soothing sound to the silence.
This noise is most noticeable when the surroundings are very quiet. Think about it when you're going to sleep at night. So, try these things to distract yourself from this noise:
- Play very soft music in the room.
- Please turn on the radio.
- Put on a fan. The noise from it can drown out the ringing in your ears.
- If you can, use a white-noise machine . These devices create natural sounds, such as the sound of ocean waves or gentle rain. These can be purchased online.
Take time to relax every day.
It's normal to feel scared, anxious, and angry when you first start experiencing tinnitus. But as your stress and anxiety increase, the tinnitus will become louder . So it's important to stay calm.
Try different things until you find a method that works for you. Even just 15 minutes a day of focusing and deep breathing will help you feel a lot better.
When doing something that requires silence, like meditation, playing a very quiet background sound (white noise) can help drown out the tinnitus noise and help you focus.
Getting good sleep is essential.
Fatigue is a major factor that worsens tinnitus. When you are tired, the tinnitus that you used to hear before can start to sound like a big bang. When you lose sleep due to tinnitus, you become tired again due to lack of sleep, and your tinnitus worsens. It's like a vicious cycle.
So follow these habits to get good sleep:
- Keep your bedroom dark and cool .
- If the room is too quiet, turn on a fan or a white-noise machine.
- Set a goal of getting 7-9 hours of sleep every night.
- Get into the habit of going to bed and waking up at the same time every day.
- Do something calming before going to bed. For example, taking a warm bath is a good way to do it.
- Make sure your bed and pillows are comfortable.
- Stop exercising, eating, and drinking alcohol 2-3 hours before bedtime.
Exercise regularly.
Exercise is a great solution to many of the problems that come with tinnitus. It can also improve anyone's mood. Exercise can:
- Reduces stress.
- Improves sleep.
- Struggling with conditions like depression.
If you're new to exercise, consult your doctor before starting. Walking is a great way to start.
Protect your hearing.
The main cause of tinnitus is exposure to loud noise . Loud noise can also temporarily worsen your tinnitus.
| Ways to protect hearing |
|---|
| When using earphones, keep the volume below 60% of the maximum. Do not listen to music for more than 60 minutes at a time. |
| Wear ear plugs when going to places like music concerts and loud restaurants. If you can't hear what someone is saying at arm's length, the noise is harmful to your ears. |
| Be sure to wear ear plugs/earmuffs when mowing the lawn or using power tools. |
| If you work in a noisy environment, always protect your ears. |
Get treatment for other health problems
Sometimes tinnitus can be a side effect of another condition, so getting the other condition you have treated properly may help reduce the ringing in your ears.
Talk to your doctor to see if you have any of the following conditions, which could be causing your tinnitus:
- Thyroid disorders
- High blood pressure
- Fibromyalgia
- Ear wax buildup
- Jaw misalignment
- Diabetes
- Traumatic brain injury
- Stroke
Also, tinnitus can occur as a side effect of some medications you are taking. So, inform your doctor about all medications you are taking.
Take-Home Message
- Tinnitus is a sound in your ears that only you can hear. It's not something to be afraid of, but it's something to manage.
- Identify what foods, drinks, and activities aggravate your tinnitus and avoid them as much as possible.
- Stress and fatigue can worsen this condition, so it's important to exercise daily, get enough sleep, and practice relaxation techniques.
- Tinnitus is more noticeable when the surroundings are quiet, so use something like the sound of a fan or light music in the background.
- It is essential to protect your ears from loud noises.
- Always consult your doctor or physician to discuss your tinnitus condition or other health concerns.
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