These Foods Can Ruin Your Hearing Long-Run
Most people realize that loud concerts or heavy machinery can take a toll on their ears, but it's much less common to consider how a dinner plate might affect your auditory health. Your inner ear relies on delicate hair cells and steady blood flow to translate sound waves into signals for your brain, and certain nutrients can either protect or hinder this intricate process. By making a few mindful swaps in your pantry, you can help preserve your ability to enjoy everything from bird songs to your favorite podcasts for years to come.
1. High-Sodium Canned Soups
Excessive salt intake can lead to fluid retention in the body, which sometimes affects the delicate pressure balance inside your inner ear. This extra pressure can interfere with how sound is processed and might even contribute to a ringing sensation known as tinnitus. Choosing low-sodium versions of your favorite broths is a simple way to keep your blood pressure stable and your hearing sharp.
2. Refined Sugary Pastries
Constant highs in blood sugar erode the small capillaries that provide oxygen to your hearing system. When these blood vessels become clogged, they can’t adequately nourish the small nerves of your inner ears. Swap out that muffin for an apple and do your hearing a favor.
3. Deep-Fried Appetizers
Most trans fats limit blood flow to your extremities by promoting plaque buildup in your arteries. Your ears require an especially robust blood flow to process sound, so regular consumption of fried foods can cause a slow decline in your ability to hear. Choose baked or roasted snacks whenever possible for better hearing health in the long run.
4. Artificial Sweeteners
Some studies suggest that certain chemical additives in diet sodas and sugar-free treats might have a neurotoxic effect on the auditory nerve. While more research is needed, many people find that reducing these synthetic ingredients helps clear up their hearing and general focus. Sticking to natural sweeteners in moderation can help you avoid any potential negative impacts on your delicate sensory system.
5. Processed Lunch Meats
Preservatives such as nitrates help processed meats last longer, but they can also cause blood vessels to tighten and constrict. Healthy blood flow is imperative to hearing because your ears need all the nutrients they can get to keep your hair cells alive. Always opt for meats that you cook fresh at home.
6. Margarine and Shortening
Vegetable oils and shortening are full of omega-6 fats that cause your body to enter an inflammatory state. Inflammation can slowly degrade your hearing by damaging the sensitive parts of your ear canal. Switch to heart-healthy fats like olive oil and watch your hearing improve.
7. Whole Milk Dairy
Heavy dairy carries the same risks as fatty red meats. It can cause your cholesterol to build up in the small arteries that feed your inner ears. These blocked arteries won’t repair themselves as quickly, leaving your ears vulnerable to damage from loud environments.
8. White Rice and Flour
Simple carbohydrates turn into sugar almost immediately after you eat them, causing the same vascular damage as eating pure candy. This rapid glucose rise can lead to inflammation that targets the most sensitive parts of your body, including your ears. You'll find that switching to brown rice or whole-wheat pasta provides a steadier energy source.
9. Drinking in Excess
Drinking substances dehydrates your body and creates harmful byproducts that can damage your ear hairs. Too many of these toxins can cause minor hearing loss or even tinnitus. Practice moderation and you’ll never have to worry about turning up the volume too high.
Christopher Campbell on Unsplash
10. Store-Bought Salad Dressings
Many of these products are hidden sources of both high-fructose corn syrup and excessive salt, making them a double threat to your hearing. These ingredients work together to increase systemic inflammation and disrupt your blood pressure, neither of which is good for your ears.
Now that we've talked about the foods ruining your hearing, here are 10 that will support it.
1. Wild-Caught Salmon
Salmon is rich in omega-3 fatty acids. Omega-3s work wonders for keeping your blood flowing, including to your ears. Include salmon in your diet a couple times a week to strengthen your ear blood vessels and even help prevent age-related hearing loss.
2. Fresh Spinach
Folic acid found in dark leafy greens helps your body regulate its nervous system. Lower levels of folate have been associated with increased risk of hearing loss. Boost your biological ear-support by adding spinach to your smoothies and salads.
3. Raw Almonds
The vitamin E found in almonds helps combat cell death in the hair cells of your ear. After prolonged exposure to loud noise, free radicals begin to attack the inner ear. Vitamin E helps your body fight off free radicals.
4. Bananas
Bananas are high in potassium, which helps regulate bodily fluids. This includes the fluid in your inner ear. Tiny hairs in your inner ear convert vibrations to electrical signals that your brain perceives as sound.
5. Dark Chocolate
Dark chocolate contains zinc, which can help ward off ear infections and strengthen your immune system. Consuming zinc can even help you recover if you’re already experiencing ringing in your ears. Eat some dark chocolate today and know that your ears thank you.
6. Oranges and Citrus
Citrus is high in vitamin C, which helps support your immune system and fight off ear infections. Vitamin C can also help maintain the collagen and capillary health in your ears. Wake up your ears tomorrow morning by squeezing some orange into your breakfast cereal.
7. Lentils and Beans
Legumes are an excellent source of magnesium, a mineral that has been shown to provide a protective shield against noise-induced hearing loss. Magnesium helps expand blood vessels and improves circulation, which is crucial for keeping your inner ear healthy during loud events. Incorporating more beans into your diet is a budget-friendly way to fortify your hearing for the long haul.
8. Broccoli
Broccoli is full of vitamins and nutrients that promote good blood vessel health. In addition to keeping your heart healthy, good vascular health means your ears will receive plenty of oxygen. Eat up those vitamins to keep your ears young.
9. Cashews
Cashews are full of zinc, which will help your body combat the viruses that cause inflammation and hearing loss. As you age, zinc can help your cells regenerate, keeping your hearing strong and healthy. Trade your salty chips for some nuts and your ears will reap the benefits.
10. Fortified Low-Fat Yogurt
Yogurt often contains vitamin D, which is essential for bone health, including the three tiny bones in your middle ear that are the smallest in your body. If these bones become brittle or weak, your ability to hear clearly can be significantly impacted. Starting your morning with a bowl of yogurt is a great way to keep your internal hearing architecture strong.
KEEP ON READING
20 Ways Perimenopause Changes Fitness and Appetite
20 Unhealthy Obsessions People Have
20 Gut-Friendly Fermented Foods For Everyday Meals
