Noise-induced hearing loss (NIHL) is one of the most common — and most preventable — types of hearing loss. Here are ten practical ways to protect your hearing every day.
1. Use ear protection in noisy environments
Wear earplugs or earmuffs when exposed to loud machinery, power tools, or industrial noise. Sounds above 85 dB can cause damage with prolonged exposure.
2. Follow the 60/60 rule for headphones
Listen at no more than 60% of maximum volume, for no more than 60 minutes at a time. Take regular breaks to let your ears recover.
3. Choose noise-cancelling headphones
Noise-cancelling headphones reduce background noise, so you don't need to turn the volume up to hear clearly in noisy environments.
4. Give your ears recovery time after loud events
After a concert or loud event, your ears need at least 16 hours of quiet to recover. Temporary threshold shift (ringing or muffled hearing) is a warning sign.
5. Wear custom ear protection at concerts
Musicians' earplugs reduce volume evenly across frequencies, so you hear the music clearly — just quieter. Custom-moulded versions from an audiologist offer the best fit and protection.
6. Keep the TV and radio at a reasonable level
If you need to raise your voice to be heard over the TV, it's too loud. Use subtitles as an alternative to turning up the volume.
7. Avoid cotton buds in your ears
Cotton buds push earwax deeper into the canal and can damage the eardrum. Ears are self-cleaning — only clean the outer ear.
8. Get regular hearing checks
Annual or biennial hearing tests allow early detection of changes in your hearing, before they significantly affect your quality of life.
9. Manage cardiovascular health
Good blood flow is essential for healthy hearing. Regular exercise, a balanced diet, and not smoking all contribute to long-term hearing health.
10. Be medication-aware
Some medications (ototoxic drugs) can damage hearing. If you're prescribed aminoglycoside antibiotics, high-dose aspirin, or certain chemotherapy drugs, discuss hearing monitoring with your doctor.