SHARES
WHO data shows that in 1995, as many as 25 million suffer from disabling hearing loss in South East Asia. Hearing loss affects many including the aging population. Being able to hear is important. Healthy hearing gives us the freedom to communicate – to live. So when your hearing begins to decline, and for most of us it will, it can take away from your quality of life. The fact is, hearing loss doesn’t just affect you physically. It can impact your emotional and social health, too.
The older you become, the more likely you have hearing loss. Studies demonstrated that as high as 60% of people over 60 years experience some form of hearing loss. It’s good to remember that just like other parts of the body, the ear and its nerve pathways can change over time. Beyond age, certain diseases and medical treatments can also be toxic to the ears.
Certain minerals, vitamins, and antioxidants can play a big part in Healthy Hearing
There is one more factor connected to hearing, and that is nutrition. To begin with, no specific food or diet cause or prevent hearing loss. Likewise, you cannot restore lost hearing with a diet change. However, new research indicates that certain nutrients may actually impact your hearing – either by increasing or decreasing the risk of hearing loss.
Did you know that certain minerals, vitamins, and antioxidants can play a big part in protecting how well we hear?
Just as how certain dietary pattern protects one from say, high blood pressure, experts have found the same in hearing loss. Researchers found that women whose dietary patterns most resembled the alternate Mediterranean diet (AMED) or Dietary Approaches to Stop Hypertension (DASH) had about a 30% lower risk of hearing loss than women whose diets least resemble them.
The AMED diet is one rich in extra virgin olive oil, grains, legumes, vegetables, fruits, nuts, fish and moderate intake of alcohol. On the other hand, the DASH diet emphasizes fruits and vegetables and low-fat dairy, while restricting salt. These two seemingly different diets are both rich in different nutrients that are crucial for one’s ear health.
Below we explain how 4 commonly found mineral and vitamin nutrients can make for healthier hearing and where you can possibly find in foods that you consume.
Potassium
Potassium is responsible for regulating the fluid in the inner ear – an important function needed to help translate electrical signals into recognizable sounds. For this reason, indulge in foods rich in potassium such as potatoes, spinach, bananas, and milk for healthy hearing.
Zinc
A mineral known to fight bad bacteria and viruses by supporting the body’s immune system. It works to prevent infections to the ear and recent research has also found that zinc can improve tinnitus. Zinc is found in beef, pork, oysters, cashews, almonds, peanuts, lentils, and even dark chocolate!
Magnesium
Magnesium not only helps to build stronger bone and teeth but has also been linked to protecting our ears against noise-induced hearing loss as it works to shelter our delicate inner hair cells from damage.
Maintaining a diet full of magnesium-rich substances is essential for healthy hearing. Enjoy eating brown rice, leafy greens, seeds, potatoes, and broccoli.
Folic acid
Research findings show folic acid can possibly slow the onset of hearing loss. Folic acid metabolises homocysteine (an amino acid which restricts blood flow), resulting in more regular blood flow.
The inner ear relies heavily on regular blood flow, so folate is extremely important for a healthy inner ear. Foods high in folic acid include dark green vegetables such as spinach, broccoli, and asparagus; and dried legumes such as chickpeas, beans, and lentils.
Adverse Effects oF Malnutrition
Malnutrition not only stunts development in children but slows inner ear development. Malnourished children have two times the risk of developing hearing loss as young adults compared to children with normal nutrition.
Likewise, a malnourished pregnant woman would also inhibit inner ear development of the baby in the womb.
A link to Diabetes
Diabetics and prediabetics have a significantly higher risk of hearing loss due to potential damage to nerves and blood vessels in the inner ear.
Summary
As a doctor who had studied nutrition, I understand how vital nutrition is not only to our hearing health but to every aspect of health.
However many of us are unaware that right diet goes a long way in protecting our hearing health. Paying attention to your diet and ensuring that essential nutrients are not missed out are part of a number of steps for keeping your hearing sharp, especially in the golden years.
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by Yashwini Ravindranath
Born & raised in Malaysia, Yashwini earned her M.D. studying in Moscow's Russian National Research Medical University. With an affiliation towards research, all things coffee and the startup ecosystem, she now contributes articles to GetDocSays View all articles by Yashwini Ravindranath.
