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I know how distressing hearing problems can be because I developed tinnitus aged 15, after standing too close to speakers at a Motorhead concert. My hearing was never the same again.
Hearing loss is something that creeps up on all of us. According to latest figures from the Royal National Institute for Deaf People (RNID), around 18 million UK adults – one in three – now have auditory problems or tinnitus.
More than half of over-55s have some form of hearing difficulty and, by the time we reach our 70s, around 80 per cent of us experience significant loss.
Left untreated, this can affect everything from work and relationships to concentration and brain health, contributing to anxiety, depression and cognitive decline. Research suggests even mild hearing loss doubles your risk of dementia, while severe hearing loss may increase it fivefold.
While some forms of loss are irreversible, there’s plenty you can do to sharpen your hearing and slow further decline. Simple things can make a real difference.
My own hearing loss inspired me to become an audiologist to help others improve theirs. Here are the habits I recommend to my patients.
1. Avoid noisy environments as much as possible
We tend to associate hearing damage with rock concerts or nightclubs but some of the biggest risks come from everyday sources – from heavy traffic to hairdryers and power tools.
Once sound levels rise above around 85 decibels – the level of a noisy street – they can damage the tiny hair cells in the inner ear that convert soundwaves into electrical signals for the brain. Unlike most cells in the body, these cells can’t regenerate, meaning noise-related hearing loss is usually permanent.
Modern environments aren’t designed with hearing in mind. Restaurants, bars and public spaces often have hard surfaces and poor acoustics, so the brain has to work harder to process speech.
Commuting is another major issue. Noise levels on parts of the London Underground have been recorded at more than 100 decibels – similar to a rock concert. I’m seeing many more young patients with tinnitus.
2. Clear your ears wisely
Impacted ear wax is one of the most common – and reversible – causes of hearing difficulty. Treatment can take as little as 15 minutes.
Ear wax plays an important protective role, trapping dust and bacteria, repelling water and helping prevent infection. But when too much wax builds up and blocks the ear canal, it can cause muffled hearing, tinnitus and sometimes dizziness.
It’s especially common in people who wear earphones or hearing aids as they can push wax deeper into the ear. Ageing, hormonal changes and working in a dusty or noisy environment also increase the risk.
The most effective way to remove wax is microsuction which uses gentle suction, with a tiny vacuum guided by a microscope, to clear the blockage. Patients often say it feels like taking ear plugs out for the first time. Some have even told me it improved their quality of life more dramatically than their hip replacement.
Microsuction is best carried out by an audiologist at a specialist clinic. Some GP surgeries offer the service but access varies.
Using olive oil generally only serves to clog the blockage in your ear canal further and, whatever you do, avoid cotton buds. It’s like packing a cannonball into a cannon; you’re simply pushing the wax further down. I’ve even seen them perforate ear drums.
3. Turn headphones down
Listening to headphones too loudly for too long can permanently damage your hearing. Some devices reach volumes of up to 120 dB, roughly the equivalent of a rock concert.
One of the biggest mistakes I see is people automatically cranking up the volume, especially on noisy commutes. That’s the worst thing you can do. Follow the 60/60 rule: no more than 60 per cent volume, for a maximum of 60 minutes at a time.
Noise-cancelling headphones can help because they reduce the need to compete with background noise. But try not to rely on them constantly. People can become so used to blocking out environmental sound, they struggle to tolerate normal, noisy environments.
Over-the-ear headphones are a much better choice than the in-ear ones because the sound isn’t all directed straight into your eardrum, and they don’t encourage wax production as much.
4. Exercise for your heart and your hearing
Getting your heart pumping improves circulation to the tiny blood vessels that feed the inner ear, helping oxygen reach the delicate hair cells responsible for hearing. It can also reduce inflammation and support cardiovascular health, both important for preventing age-related hearing loss.
Any form of movement counts, from walking and swimming to gardening. Even gentler exercise such as yoga may help. The stretching, controlled breathing and relaxation ease tension that can restrict circulation. Inverted yoga poses like Downward dog may help increase blood flow to the head and ears. A study in the International Tinnitus Journal even found that 12 weeks of yoga training helped relieve tinnitus severity in patients with chronic symptoms.
5. Eat a healthy, balanced diet to keep hearing sharp
What’s good for your heart is good for your hearing too. Conditions such as high blood pressure and diabetes can reduce blood flow to the inner ear, contributing to hearing loss.
Research suggests a Mediterranean-style diet is one of the best approaches to address this. Fill your plate with vegetables, fruit, wholegrains, fish and olive oil while limiting your intake of ultra-processed foods, sugar and alcohol.
The inner ear relies on a delicate balance of nutrients to convert sound waves into nerve signals for the brain. Minerals such as magnesium, potassium and zinc all support hearing health.
Include plenty of potassium-rich foods such as bananas, sweet potatoes and leafy greens. Omega-3 fatty acids, found in oily fish, can help protect the tiny blood vessels that supply the inner ear.
6. Train your brain
Your hearing is a bit like a muscle – the more you use it, the better it performs. Even with some hearing loss, you can still train your brain to listen more effectively.
There’s a big difference between hearing and listening. We hear the rain, but we listen to music. If you sat quietly in the middle of a wood at dawn and closed your eyes, you’d start to distinguish birdsong, rustling leaves, the wind and rain – sounds your brain may previously have filtered into the background.
That’s why staying socially engaged and connected to the world is so important for hearing health. Conversation, music and social interaction all help stimulate the brain. I encourage patients to stay socially engaged, rather than withdrawing.
I’m also a big advocate of auditory training – exercises designed to enhance listening skills and brain processing speed. Try listening to podcasts on 1.5 speed, or focus on picking out individual instruments in a piece of music. Reading aloud is another great exercise because you’re verbalising words while hearing your own voice.
Gamified apps such as eargym and LACE Ai Pro can help too. They provide auditory training exercises to strengthen your brain’s ability to process and interpret sound. Consistency is key for good results.
7. If you’re going to put anything in your ear, make it protection
I see many patients with noise-related damage that could have been avoided with a simple pair of ear plugs.
As a rough rule, if you need to shout to be heard, the sound is loud enough to damage your hearing. Concerts, pubs, football matches, DIY and noisy commutes can all take a toll, so keep a pair of ear plugs in your pocket.
Modern hearing protection is far more sophisticated than the old foam ear plugs. Acoustic filters reduce harmful sound levels while still allowing speech and music through clearly. Foam plugs, available for £10 to £30 from high street stores, do work but only when inserted correctly. If they’re not inserted deep enough, you’re not protected.
In my experience, the only way to ensure your hearing is properly protected is to invest in custom-fit hearing protection – ear plugs tailored to the exact shape of your ear. You can buy these from ear care clinics and specialist stores for around £160 to £200 for a good fit that includes a flat-attenuating filter to preserve as broad a range of sound frequencies as possible.
8. Get your ears checked as often as your eyes
One of the biggest problems I see is that people only seek help once their hearing is significantly impaired. We think nothing of booking regular eye tests and dental check-ups, yet often avoid hearing tests for years.
The most common thing I hear is, “I wish I’d come sooner.”
There’s still a stigma around hearing aids, particularly among older generations. But the earlier hearing problems are identified, the more you can slow deterioration. The longer your brain goes without hearing the sounds around you – conversation, bird song, footsteps – the harder it becomes for it to process sound.
Modern hearing aids are nothing like the old stereotype. Today’s devices are discreet, rechargeable and capable of streaming music and calls.
I believe everyone should have regular hearing checks from their 30s onwards – and definitely after 50. However, we go to the dentist and optician from a very early age, so hearing checks should be routine throughout a lifetime. Ideally, every year from birth.
If you don’t want to do it for yourself, do it for the people around you. Better hearing improves relationships, confidence and social connection. You want to be able to hear the punchline – not laugh simply because everyone else is laughing. Don’t be on the edge of the conversation.
Vincent Howard is a senior audiologist with expertise in diagnostic hearing assessments, aural microsuction and hearing disorders. He is director of audiology at Hearology, an ear care clinic
As told to Mary Comber
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