How to Prevent Hearing Loss?
Protecting Your Hearing Matters as You Age
Would you be shocked to learn that hearing loss is extremely common? And while seniors are the most notably impacted, it can affect anyone of any age?1
Affecting 15% of the US population, hearing loss comes in just behind arthritis and heart disease as the third most common chronic physical condition.1
What most people with normal hearing usually don’t realize is the major impact hearing loss has on someone’s quality of life.
When someone can’t hear well, they may find themselves:
Getting frustrated and angry more often.
Isolating themselves and withdrawing from family and friends, avoiding conversations.
Feeling more fatigued.
Avoiding their hobbies.
Struggling with cognitive functions, as brain health can decline if it’s not processing sound signals correctly.2
Keep in Mind:
Protecting your hearing from loud-noise exposure — especially when starting at a young age — can help delay age-related hearing loss.
If you’ve already lost some hearing ability, putting good practices in place now can help protect the hearing you have left.
Everyday Habits That Protect Your Hearing
Taking care of your ears is as important as taking care of your eyes and teeth. But the ears in general are often overlooked, and early hearing issues are easily dismissed.
Here are four everyday habits and reminders that can help make a difference in your hearing health.
Follow the 60/60 rule for earbuds and headphones
Don’t listen at more than 60% volume for more than 60 minutes at a time.
Keep the volume down on devices
This includes any audio, such as in earbuds, the TV, and your car stereos, for example. Follow the 60% rule above.
Take listening breaks
Enjoy quieter environments from time to time and give your ears time to breathe - especially from earbuds. Some examples include taking earbuds out after 60 minutes, turning the TV off, or taking a walk in nature or without noise.
Avoid prolonged exposure to loud environments
Examples include places like concerts and nightclubs, or using lawn tools or construction equipment.
Hearing Protection Tips for Noisy Environments
To protect yourself from loud noises, always carry and use earplugs or earmuffs so you’re prepared for any environment or unexpected high levels of sound.
Here are some common locations and situations where you could be exposed to loud noises and potentially for an extended period of time. Please note that these are not complete lists of loud noises you can experience day to day. The key is being prepared to protect your ears no matter the situation.
Concerts & Events
Ringing in the ears, known as tinnitus, can be temporary after loud noise exposure. However, it can lead to long-term damage over time that can’t be reversed.
In addition to using ear protection to prevent noise-induced hearing loss, use ear protection and try to stay farther from speakers or the stage.
At Work
Many careers expose workers to loud noise. If you’re someone who deals with this workplace hazard, always wear ear protection and take breaks away from the noise.
Some of the workers most at risk include5:
- Construction workers.
- Musicians and other workers in nightclubs and event venues.
- Military, police, fireman, and ambulance drivers (exposure to machinery, weapons, sirens).
- Factory workers in industrial and manufacturing fields.
- Farmers and other agriculture workers.
- Those in transportation, such as pilots and the ground crew, and bus and truck drivers.
At Home / In The Yard
We usually don’t think about how often we’re exposed to loud noises around our homes. Many common household items produce dangerous sound levels at 85 to 100dB.
Remember, anything measuring 85dB or higher can cause hearing damage over time. Use ear protection when you’re using things like:
- Lawn tools, including lawn mowers and leaf blowers.
- Saws and drills.
- Motorcycles and cars with loud engines.
- Louder kitchen appliances like food processors and blenders.
Out and About
Whether you’re walking in your neighborhood or having dinner on a restaurant patio, you may be inadvertently and unexpectedly exposed to loud noises.
It’s good practice to always carry ear protection in case you’re exposed to things like:
- Active construction zones. For example, sound from a jackhammer measures around 130dB.
- Emergency sirens. Police sirens can range from 120-130db.
- Live music. Depending on the speakers, sound levels, and the location, live music (especially rock concerts) can sometimes exceed 100dB.
Protect Your Ears With Lifestyle Changes
Beyond avoiding loud noise exposure, leading a healthier lifestyle can help protect your ears, too.
Here are four healthy habits that can help support your hearing:
- 1.
Quit smoking and reduce alcohol use
Like loud noise exposure, smoking and drinking increase the risk of permanent hearing loss.6
- The toxins in cigarette smoke reduce blood flow and oxygen to the inner ear, which damages the hair cells that help us hear.
- Drinking a lot of alcohol can change how the brain processes sound and damage how the inner ear functions overall.
Both of these habits can slowly do damage over time. If you smoke, quit, and reduce or quit alcohol to protect your hearing for the long term.
- 2.
Exercise for better circulation
If you aren’t genetically at risk for hearing loss, cardiovascular exercise can possibly help you retain your hearing as you age.7
Exercising helps your heart pump blood more efficiently through your body. With improved blood flow comes essential nutrients and oxygen, which help protect the entire inner-ear system.7
- 3.
Manage chronic conditions
Chronic conditions, such as diabetes and high blood pressure, can reduce blood flow and damage blood vessels and nerves in the inner ear, impacting the ability to hear well.8
Take control of your health and reduce your hearing loss risk by working with your doctor to prevent and manage these conditions.
- 4.
Eat a hearing-healthy diet
Did you know that eating a plant-focused diet with no processed food, and having alcohol and meat in moderation, is proven to protect hearing health in some people?9
Filling your plate and your stomach with whole, nutrient-dense food supports better blood flow, reduces inflammation, and delivers important nutrients beneficial for ear health.8
Consider foods like leafy greens and other vegetables, omega-3 fats like salmon and olive oil, nuts, seeds, and berries.*
*This is not a complete list of beneficial goods. Talk with your doctor before starting a new diet.
When to Check Your Hearing?
Have you caught yourself frequently saying “Huh?” or “What?” in conversations? This is just one common symptom that may point to a hearing issue.
If you’re experiencing any of the following signs of hearing loss, schedule a hearing test with a hearing care professional.
Early signs of hearing loss can include frequently asking others to repeat themselves or feeling like people are mumbling, struggling to follow conversations in both noisy and quiet settings, and turning the TV, phone, or car volume up higher than others prefer.
You may also feel mentally exhausted after social interactions or group discussions, mishear certain words such as confusing “cat” for “cap” or “sixteen” for “sixty,” withdraw from social situations because hearing feels too difficult, or notice ringing, buzzing, or other sounds in your ears (which may or may not indicate hearing loss).
FAQs
Can hearing loss really be prevented?
What is the safest volume level for headphones?
Do noise-cancelling headphones protect hearing?
How often should I get my hearing checked?
What’s the best way to protect children’s hearing?
Sources:
1 Healthy Hearing: Hearing loss statistics (April 20, 2025):
healthyhearing.com/report/52814-Hearing-loss-statistics-at-a-glance
2 Johns Hopkins Medicine: The Hidden Risks of Hearing Loss (2025):
hopkinsmedicine.org/health/wellness-and-prevention/the-hidden-risks-of-hearing-loss
3 Loyola Medicine: Understanding the Link Between Hearing Loss and Serious Health Conditions (January 9, 2025):
loyolamedicine.org/blog-articles/hearing-loss-and-serious-health-conditions
4 Mayo Clinic: Hearing Loss (March 3, 2023):
mayoclinic.org/diseases-conditions/hearing-loss/symptoms-causes/syc-20373072
5 Soundproof Cow: Top Ten Noisiest jobs:
soundproofcow.com/top-ten-noisiest-jobs/
6 Enticare: How Smoking & Drinking May Affect Hearing (June 12, 2020):
enticare.com/2020/06/12/smoking-drinking-affect-hearing/
7 Ear Science Institute Australia: The Role of Exercise in Hearing Health (May 22, 2023):
earscience.org.au/2023/05/22/the-role-of-exercise-in-hearing-health/
8 Eastern Oklahoma Ear Nose and Throat - Yale Office: Is There a Link Between Hearing Loss and Chronic Disease? (January 26, 2023):
eoent.com/is-there-a-link-between-hearing-loss-and-chronic-diseases/
9 Speciality Physician Associates: Healthy Habits to Protect Your Hearing (March 29, 2022):
specialtyphysicianassociates.com/news/healthy-habits-to-protect-your-hearing/#:~:text=Also%2C%20several%20nutrients%20and%20vitamins,of%20exercise%20that%20you%20enjoy
