Tinnitus is a common condition that many people deal with. It’s defined as the perception of noise when there is no obvious source of sound. The annoying ringing in your ears can be excruciating, but it doesn’t have to ruin your life. You might be tempted to try everything under the sun to reduce or eliminate your tinnitus symptoms, but you should be cautious. Doing so could end up making things worse instead of better. Fortunately, there are plenty of things you can do to help yourself. Here are some helpful tips on how to reduce tinnitus symptoms:
Eat a healthy, balanced diet
Eating a healthy, balanced diet will give your body the nutrients it needs to function properly. This will improve your tinnitus symptoms regardless of the cause. A diet rich in fruits, vegetables, whole grains, lean protein, and healthy fats will keep you energized and reduce stress, which can worsen tinnitus. A diet high in sodium, sugar, and saturated fats can damage your body and increase your risk of developing tinnitus. If you have high blood pressure or are pre-diabetic, you are at higher risk of developing tinnitus.
Choose fresh, unprocessed foods to reduce your risk. If you have tinnitus, avoid foods high in saturated fats and sodium, such as red meat, butter, and other high-fat dairy products. If you’re trying to lose weight, eat small portions and avoid fatty, salty, sugary foods. Healthy foods, such as whole grains, fruits, vegetables, and low-fat dairy products, can add more flavor to your meals. Find foods that you enjoy so that you’re more likely to eat them.
Take a quality night’s sleep
A good night’s sleep is vital to your health. It’s also a key factor in reducing your tinnitus symptoms. Sleep is when your body is at its most relaxed. It’s also when your brain is being repaired and strengthened. If you don’t get enough sleep, you’re more likely to feel fatigued, stressed, and anxious. These feelings can trigger tinnitus. Lack of sleep also makes it harder to concentrate and think clearly. This can make it more difficult to develop coping strategies, find treatment and exercise effectively.
A good sleep routine and setting a sleep schedule can help you get the rest you need. If you don’t feel like sleeping, try taking a natural sleep aid, such as chamomile tea. If you find that you’re not getting enough sleep, talk to your doctor. You might be able to take a sleep medication, such as melatonin if you have an underlying condition that’s keeping you awake.
Exercise regularly
Exercising on a regular basis can reduce your risk of developing heart disease, diabetes, and some types of cancer. It can also help reduce stress and improve your mood. Regular exercise can help to reduce the severity of tinnitus symptoms, including reduced anxiety, improved mood, and better concentration. The goal of a good routine is to work out for about 30 minutes, five days a week. This will help to keep you fit, improve your mood and reduce your risk of developing tinnitus. A good way to get started is to do some easy exercises, such as brisk walking, yoga, or gardening. When you start to feel better, you can increase your workout to 30 minutes, five days a week. Make sure that you drink plenty of water, eat a healthy diet and take your vitamins while you’re exercising. Doing so can make you feel better, increase your energy and make it easier to reduce your tinnitus symptoms.
Stop drinking alcohol and caffeinated drinks late at night
Alcohol and caffeine are potent diuretics that dehydrate your body and make you more likely to wake up during the night. Doing so can make it harder to get a good night’s sleep. If you have tinnitus, you’re more likely to wake up out of breath, which can increase your risk of developing tinnitus. Staying hydrated is essential to good health. When you’re not properly hydrated, your body loses essential fluids and electrolytes, which can lead to fatigue and an increased risk of developing tinnitus. If you’re trying to reduce your tinnitus symptoms, avoid caffeinated beverages, alcohol, and water at night. Instead, try drinking a high-quality, electrolyte-containing beverage, such as coconut water, plant-based sports drink, or mineral water.
Use sound therapies and keep your device usage to a minimum
Many people find that using sound therapies and listening to soft music helps them relax and relieve their tinnitus symptoms. If you have tinnitus, it’s a good idea to relax when you have time. This could include doing some light reading, taking a hot bath, or using a sound machine. There are many sound machines available that can help you relax. Some machines play white noise, which drowns out other sounds and makes it easier to relax. Make sure that you don’t use your device in bed. This can create a noise that interferes with your rest cycle and makes your tinnitus symptoms worse. You can also try to reduce your device use when you have a chance. This includes not watching TV in the evening or reading on a device,
Get professional help if you feel you need it
If you’re having difficulty managing your tinnitus symptoms, or you feel that they’re getting worse, you might want to speak to your doctor and have a hearing test. Your doctor might be able to recommend a treatment or prescription that works for you. A special diet, medication, or therapy to reduce tinnitus might be available that you haven’t tried before. If you have more severe tinnitus, or you feel that it’s preventing you from doing everyday things, you might want to consider getting help from a mental health professional, such as a counselor or psychologist. They can help you to manage your tinnitus symptoms and feelings of anxiety and depression that can accompany tinnitus.
Don’t be afraid to change your habits or behavior constantly
If you’re finding it hard to keep up with the changes you need to make to live a healthier lifestyle, don’t be afraid to make adjustments. Try something new and make it work for you. This will give you the motivation you need to keep going. It can be difficult to make major changes to your lifestyle when you have tinnitus. It’s important, however, that you don’t try to do everything at once. Instead, try to focus on one thing at a time. Once you’ve achieved this small goal, you’ll have a small victory that will boost your confidence and help you to keep going.
Wrapping Up:
Tinnitus will never go away, but it can be managed and controlled through lifestyle changes, proper diet, sleep, and consistent treatment. With proper treatment and lifestyle, you can reduce your symptoms and enjoy life.