As a new year rolls around, many people make resolutions to exercise, lose weight, eat better. With these goals in mind, they have great hopes to lessen the risk of stroke, heart disease, better control diabetes, and many other positive life changes.
One thing that most people aren’t aware of is the fact that eating a healthier diet can lower the risk of hearing loss. A new study undertaken by researchers at Brigham and Women’s Hospital observed how the long-term diet of a test group of women was associated with a decline in the sensitivity of hearing frequencies which are vital to understanding speech.
Utilizing the information of dietary intake collected over 20 years from the Nurses’ Health Study II Conservation of Hearing Study (CHEARS), found that women who followed a long-term healthy eating plan were 30 percent less likely to experience a decline in the ability to discern mid-frequency sounds. At higher frequencies, they experienced a decrease of around 25 percent.
This is good news for those who tend to eat a healthier, more colorful diet. By offering a larger variety of fresh, colorful food, you can be sure that you’re taking in a fuller dose of vitamins and minerals that the body needs to function.
According to an article in the Hearing Health Journal, the study’s lead author Sharon Curhan, MD, who is a physician and an epidemiologist in the Brigham’s Channing Division of Network Medicine reported, “The association between diet and hearing sensitivity decline encompassed frequencies that are critical for speech understanding. We were surprised that so many women demonstrated hearing decline over such a relatively short period of time,” she said.
“The mean age of the women in our study was 59 years; most of our participants were in their 50s and early 60s. This is a younger age than when many people think about having their hearing checked. After only three years, 19 percent had hearing loss in the low frequencies, 38 percent had hearing loss in the mid-frequencies, and almost half had hearing loss in the higher frequencies. Despite this considerable worsening in their hearing sensitivities, hearing loss among many of these participants would not typically be detected or addressed,” Curhan stated.
Keeping the size of your waistband down is just one of the many benefits of eating healthy. The sugary junk food that is available at every checkout counter and vending machine is fast and easy, but it’s not the best thing for you.
Instead of carb loading on pasta, have some veggie noodles. They’re excellent with different sauces. Recipes that contain foods such as zucchini noodles pair nicely with an alfredo sauce. Spaghetti squash is a close second to actual spaghetti noodles and goes great baked with a meat sauce. If you can buy fresh veggies for it, even better!
Eating organic is extremely healthy when possible. Some areas find it difficult to locate a good source of organic food, while others simply grow their favorite produce in their own garden. With the boom of technology, almost anything can be shipped right to your door.
By packing your diet with folate, foods such as asparagus, broccoli, chickpeas, or liver offer an excellent source of vitamin B9. Folate is good for minimizing the likelihood of age-related hearing loss. Leafy vegetables, fortified cereals, and snacks like sunflower seeds are well known for their folic acid content. In the event you can’t find these options, consider taking them as a vitamin supplement in pill form.
Magnesium is another requirement for healthy hearing. If you spend time in a noisy environment, this can help to protect hearing by shielding the tiny hairs that are inside the inner ear. These sensitive hairs can be damaged by long-term exposure to loud noise which then leads to the loss of hearing.
By eating a variety of artichokes, avocados, beans, spinach, tomatoes, or whole grains, you can help strengthen these tiny hairs that aid in hearing. Many of these ingredients go well in a stir fry or grilled dishes and there are so many things that can be added to them. Meats or other vegetables are easy to add and offer additional nutrients to increase the possibility of hearing well for years to come.
Omega-3 fatty acids are important to people over 50 who have a higher likelihood of decreased hearing. These little beauties can help delay age-related hearing loss or in some cases even prevent it. Some of the best sources of omega-3’s are fresh fish.
Anchovies, herring, mackerel, oysters, and salmon are excellent options and can be prepared in many different ways. From salmon patties to oyster in the half shell, baked, smoked, or grilled, there are multiple ways to fit them into a healthy diet. If you’re not into eating fish, using a cod liver oil supplement can provide you with the right amount omega-3’s in addition to vitamins A and D.
Potassium and Zinc are also big players in decreased hearing. With decreased potassium, the body isn’t able to properly regulate the fluid we need to have throughout it, leaving the ears with a lowered level of fluids. This means that the electrical impulses transmitted to the brain are not able to function at peak performance and we lose the ability to comprehend the sounds we hear. Apricots, bananas, milk, potatoes, and raisins are just some of the foods that will increase these needed potassium levels.
Zinc helps protect against tinnitus or ringing in the ears. Low levels of zinc leave the body ripe for the development of this annoying condition. By eating a diet rich in seeds, legumes, vegetables, as well as meats such as pork, beef, or dark meat chicken, you can keep these levels elevated where they need to be.
By sharing your love for a diet rich in color and variety, you can also teach kids how to eat healthy and protect their hearing for a healthy life full of sound. Help yourself by making the needed adjustments so you can enjoy hearing long into your golden years.