How to Prevent Hearing Loss

Hearing loss affects about one in five people worldwide (WHO, 2026). While there is currently no cure for age-related sensorineural hearing loss (ARHL), prevention and protection strategies can slow ARHL and reduce the risk of related ailments including dementia. Emerging research points to everyday habits like diet, exercise, and stress management impacting our hearing, meaning lifestyles changes can preserve hearing health.

In this article, we summarize the lifestyle changes you can employ to protect your hearing and prevent hearing loss.

Treat Your Hearing Loss, Reduce Potential Risk for Dementia and Falls

Many of us will experience declining hearing in our lifetime, particularly ARHL. One in three people older than 60 have hearing loss, says the American Academy of Audiology. About half the population over 85 are affected.

“Untreated hearing loss has very negative impacts on a lot of health conditions in the elderly because it leads people to socially withdraw, to become less active, to become less stimulated and that can have very negative effects on health in general,” says Dr. Stefan Launer, vice president of audiology and health innovation at Sonova, the parent company of brands like Phonak, Unitron, and Sennheiser (consumer division). “Studies also clearly show the negative impacts of hearing loss on various health conditions, including cognitive reserve and cognitive capacity.”

People who get treated for hearing loss are more likely to stay socially and physically engaged, leading to improved health in general, including brain health, he adds.

Phonak, a Sonova brand, was involved in the Johns Hopkins-led ACHIEVE (Aging and Cognitive Health Evaluation in Elders) study published in The Lancet in 2023, Launer said. The study found that using hearing aids reduced the rate of cognitive decline by 48% over three years in the ARIC (Atherosclerosis Risk in Communities) sub-group, i.e., among older adults with mild to moderate hearing loss who were at higher risk for cognitive decline. A 2025 JAMA study on hearing loss and dementia risk also highlighted the growing recognition that hearing loss is a modifiable risk factor for cognitive decline, with almost a third (32%) of dementia cases followed over 8 years in an at-risk population being attributable to significant hearing loss.

ACHIEVE study findings on falls and social outcomes showed that intervention (i.e., best-practice hearing aid fitting and counseling) also reduced falls by 27% over three years and that people using hearing instruments retained slightly larger social networks and higher social network diversity. “This is an impressive trial that showed how hearing instruments provide significant benefits beyond hearing assistance to other dimensions of health,” Launer says.

Eat the Right Nutrients

We know that diet has an impact on our health and that includes our hearing health. Eating a balanced diet rich in essential nutrients can make a positive difference. Several studies show benefits to hearing from following the DASH, Mediterranean, and MIND diets, which also promote heart and brain health.

A 2025 study published in the Journal of Prevention of Alzheimer's Disease found that a higher adherence to the DASH, Mediterranean, and MIND diets was associated with lower risk for hearing loss. These healthy dietary patterns were also connected to slower cognitive decline following hearing loss.

A long-term study from the Nurses’ Health Study II found women who followed one of three diets—a modified Mediterranean (AMED), DASH or the 2010 Alternative Healthy Eating Index (AHEI-2010)—had about a 30% lower risk of moderate to severe hearing loss.

The diets vary slightly. Here’s how:

• AMED emphasizes eating fruits, vegetables, nuts, whole grains, legumes, and olive oil. It encourages eating fish and drinking only a moderate amount of alcohol.
• DASH encourages fruits, vegetables, nuts, lean meats, fish, and low-fat dairy, and limits sodium, sugar, and fat.
• AHEI-2010, like the others, encourages vegetables, fruits, whole grains, and limits sugar, salt, and animal fat.

One unexpected finding from the National Health and Nutrition Examination Study (NHANES) showed that adhering to a Mediterranean-style diet was protective for high-frequency hearing loss, but a negative association was observed at low hearing frequencies among men specifically, and warrants follow-up research.

A systematic review and meta-analysis of the protective effects of dietary nutrients on hearing loss found that many of the same foods highlighted in the studies above had protective benefits for hearing health.

“If you look at age-related hearing loss, it's the typical decline and degradation processes,” Launer says. “You don't have enough blood flow into the ear, you have inflammation, and diet can have a positive effect on all of them.”

Make Movement a Part of Your Day

Regular exercise doesn’t just help you maintain good health but also helps you reduce the risk of chronic diseases and other health conditions including hearing loss. Exercise can help you manage chronic conditions such as diabetes and obesity, which are linked to a higher prevalence of hearing loss.

An Ear Science Institute Australia review on exercise and hearing shows that heart health is linked to healthy hearing. The stronger your cardiovascular system, the better your organs and tissues in the inner ear function. Regular physical activity improves blood circulation to the inner ear, reducing inflammation and oxidative stress that can contribute to hearing loss.

In fact, studies linking exercise and hearing health date back to the 1970s. While some studies show the benefits of cardio exercise for hearing health, the best exercise is the kind you enjoy and can stick to. That includes yoga, dancing, walking, jogging, biking, or swimming. Aim for 30 minutes a day, if possible, but every movement matters.

Protect Your Ears From Noise

Loud noise is one of the biggest threats to hearing health. It can cause permanent, irreversible damage by destroying the delicate hair cells inside the cochlea, which are responsible for picking up sound waves. This condition is called Noise-Induced Hearing Loss (NIHL). One side-effect of NIHL can be the development of tinnitus.

To protect your ears from loud noises and prevent NIHL, the Centers for Disease Control and Prevention (CDC) suggests you:

1. Turn the volume down.
2. Walk away from loud noises.
3. Take breaks from noise.
4. Avoid loud, noisy activities and places.
5. Use hearing protection to protect your ears from loud noises

“It’s very important to be considerate about the noise levels you encounter, not only when you go to the dance club,” says Launer, “but also in loud bars, fitness centers, construction sites, riding a motorcycle where the wind noise is quite destructive. Awareness can help you protect your hearing long-term.”

When using headphones, follow the WHO's safe listening guidelines. The WHO recommends listening on headphones at less than 60% of the maximum volume. A general rule of thumb known as the 60/60 rule, popularized by Mayo Clinic audiologist Dr. Kelly Conroy, is to reduce headphone time to one hour per day at a maximum volume of 60%. This simple rule can help minimize the risk of long-term hearing damage from exposure to loud sounds over long periods of time.

For more information on how loud is too loud, access the NIDCD's noise exposure guide (NIDCD = National Institute on Deafness and Other Communication Disorders).

Limit Alcohol and Tobacco

Not only does exercise and diet help your hearing health by improving cardiovascular health, but there are other lifestyle habits that can improve your heart health. These include quitting smoking and drinking less alcohol.

Smokers and passive smokers are more likely to suffer hearing loss, according to a study by the University of Manchester published in the Journal of the Association for Research in Otolaryngology. Researchers found that current smokers have a 15.1% higher chance of hearing loss than non-smokers. Passive smoking from being exposed to tobacco smoke increased the chance of hearing loss by 28%. The research also showed that the more you smoke and the longer you smoke, the greater the risk of hearing loss.

After reading about the negative effects of smoking on hearing health, you might be inclined to have a drink, but not so fast. Research supports that both acute and chronic alcohol consumption may damage hearing. Heavy, long-term drinking can damage brain cells, including auditory nerve cells.

The “spins” or disorientation after a night of over-drinking stems from your inner ear, which is responsible for hearing and balance. Binge drinking can cause temporary “cocktail party deafness,” which is trouble understanding speech over background noise. This may be due to alcohol’s damaging effects on the ear.

Manage Your Sleep Quality

Getting enough quality sleep isn't just good for your energy and mood, it may also play a role in protecting your hearing. Emerging evidence links sleep apnea and poor sleep quality to hearing loss and cognitive decline.

A 2023 study published in BMC Public Health analyzed data from over 2,500 adults and found that sleeping less than seven hours or more than nine hours per night is a potential risk factor for hearing loss, compared to sleeping for the recommended seven-to-nine hour window each night.

A separate study published the same year in Ear and Hearing, following more than 230,000 adults over four years, found that while sleep duration alone didn't predict hearing loss, experiencing multiple sleep problems (such as excessive daytime sleepiness or difficulty waking) significantly raised the risk. Researchers believe the link may involve blood flow: Poor sleep can compromise cardiovascular function, which in turn reduces blood flow to the delicate hair cells in the inner ear, potentially damaging them over time.

This may also be why sleep apnea has been linked with hearing loss in several studies, in addition to tinnitus.

The takeaway is simple: Prioritize consistent, restful sleep, address issues like snoring or sleep apnea with a doctor, and aim for that seven-to-nine hour sweet spot each night.

Beware of Ototoxic Medications

"Ototoxic" literally means "toxic to the ear," and it refers to a class of medications that can damage the inner ear as a side effect, potentially causing hearing loss, ringing in the ears (tinnitus), or balance problems.

The American Speech-Language-Hearing Association recognizes over 200 such medications, ranging from common over-the-counter drugs to serious prescription treatments. Cancer chemotherapy agents, like cisplatin, at higher dosages run a high risk of hearing loss and tinnitus side effects. Some of the most potent ototoxic drugs are certain antibiotics (particularly aminoglycosides like gentamicin) and high-dose water pills called loop diuretics. Even widely used over-the-counter pain relievers like ibuprofen (Advil), naproxen (Aleve), and high-dose aspirin fall into this category.

A 10-year study published in The Journals of Gerontology found that older adults taking loop diuretics or NSAIDs experienced both a higher incidence of hearing loss and a faster progression of it compared to those who didn't.

The good news is that for many of these drugs, especially over-the-counter options used at normal doses, the risk is low and effects are often reversible if caught early. However, in some cases, the damage can be permanent. With that said, always check medication for side effects and discuss them with a medical professional. Once you've started a new medication, if you notice ringing in your ears or any change in your hearing, bring it up with your doctor right away. Never stop a prescribed medication on your own, but do ask whether a less ototoxic alternative might be available.

Hearing Health Is Linked to Overall Well-Being

“Hearing care plays an important role in overall well-being,” Launer says, citing hearing expert Larry Humes' auditory wellness research that puts auditory wellness within a comprehensive well-being framework. This model recognizes six interconnected domains that work together to support healthy aging and overall quality of life.

According to Humes’ research, which references the framework identified by Kauppi et al. (2023), auditory wellness doesn’t exist in isolation. Instead, it’s inextricably connected to physical health, psychological wellness, social wellness, emotional wellness, spiritual wellness, and environmental wellness. When hearing health declines, it can create a ripple effect across all these domains. This reduces physical activity, limits social connections, affects emotional resilience, and hinders overall quality of life.

“At Sonova, we have a model where we put the basic abilities of hearing in a broader context of healthy living and aging,” Launer explains. “This holistic approach recognizes that protecting your hearing isn’t just about preserving one sense. It’s about maintaining the connections and capabilities that allow you to fully engage with life as you age.”

Invest in Your Future Well-Being: Protect Your Hearing

Protecting your hearing is an investment in your future well-being. While hearing loss affects millions worldwide, simple everyday choices can make a meaningful difference in preserving your hearing health over time. Eat nutrient-rich foods, stay physically active, protect your ears from loud noise, and avoid harmful habits like smoking and drinking to excess.

Remember, hearing health doesn’t exist in isolation. It’s deeply connected to your physical, social, emotional, and cognitive well-being. Protecting your hearing today can help you stay engaged, active, and connected for years to come.