The countless benefits of healthy eating are commonly known: more energy, stronger immune system, enhanced mood etc. But did you know that the foods you eat can also impact your hearing? Findings from a recent study shows that a healthy diet can reduce the risk of developing hearing loss, one of the most common medical conditions that older adults experience.
Link Between Diet and Hearing Loss
In a study published in 2019, researchers at Brigham and Women’s Hospital (Boston, Massachusetts) investigated the relationship between hearing loss and diet. The study included 3,135 participants throughout the U.S. whose dietary intake was collected for over 20 years. Additionally, hearing healthcare specialists (audiologists) assessed their hearing over the course of three years. Researchers found that people who were closely following healthy diets were:
- 30% less likely to develop mid frequency hearing loss
- 25% less likely to develop high frequency hearing loss
These significant findings show that healthy diets support better hearing and can drastically reduce the risk of developing hearing loss.
Impact of Diet on Hearing
Eating a healthy diet supports a robust immune system and healthy blood flow. This is critical for the prevention of various medical conditions like cardiovascular disease and hypertension. These conditions increase the risk of developing hearing loss because they create inflammation, high blood pressure, poor circulation etc. which can directly impact the ears.
The hair cells in the inner ear require healthy blood flow to carry out their crucial functions. There are thousands of hair cells in the ears which help translate soundwaves into electrical signals that are then sent to and processed in the brain. This is how we are able to understand what we hear. Changes in blood flow can cause these hair cells to lose sensitivity and/or die and this damage is permanent because these cells do not regenerate. The vitamins and minerals provided in healthier diets contribute to sustaining healthy blood flow for the body.
Heart-Healthy Diets
In the 2019 study, researchers found that the healthy dietary patterns many of the participants practiced resembled three established diets:
- DASH: Dietary Approaches to Stop Hypertension
- AMED: Alternate Mediterranean
- AHEI-2010: Alternate Healthy Index-2010
These approaches to eating share major similarities. These diets focus on plant-based foods and a reduced (or no) consumption of processed foods and ingredients. They emphasize:
- a diet rich in vegetables, fruits, legumes, and whole grains
- limited intake of dairy and meat
- eliminating processed ingredients and foods (oils, sugars, grains etc.)
These key elements of healthy eating consist of rich foods that have the vitamins, minerals, nutrients, and fibers that help keep the body strong and healthy. These diets which are general approaches to eating, contribute to disease prevention and overall wellness!
Nutrients for Healthy Hearing
Heart-healthy diets provide various nutrients that are great for healthy hearing. A few of these nutrients include:
- Potassium: helps maintain the fluid levels that are in the inner ear. This supports the hair cells translating soundwaves into electrical signals for the brain to process. Potassium rich foods include: spinach, broccoli, potatoes, mushrooms, fruits (bananas, oranges, cantaloupe).
- Magnesium: helps regulate blood pressure which contributes to the protection of the hair cells in the inner ear. Magnesium rich foods include: kale, black beans, chickpeas, cabbage, artichokes, seafood, avocado.
- Folate (folic acid): contributes to a reduced risk of heart disease and helps maintain healthy cells. Folate rich foods include: citrus fruits (oranges, lemons, lime, grapefruit), lentils, asparagus, beans, spinach.
- Omega 3: helps with the prevention of inflammation and low blood pressure. Omega 3 rich foods include: fish, chia seeds, flaxseed, nut, brussels sprouts.
Heart-healthy diets highlight the importance of avoiding sugary foods and beverages as well as sodium. You can gradually transition to this type of eating by replacing processed foods with plant-based options. A few starting tips include:
- Replace processed snacks and/or fulfill a sugar craving with fruit
- Limit meat consumption to certain days of the week
- Research plant-based meal recipes that you can easily prepare
It is important to be patient when building healthier eating habits and though it can be challenging, remember that the benefits to your health are abundant!
If you have noticed changes in your hearing, it is important to take a hearing test. Contact us today to schedule an appointment.