Do you continuously wear your earphones? Experts insist you need to stop

When did you last take your headphones or earphones out of your ears? 30 minutes, an hour, two hours, or six continuous hours? The likelihood is that you are reading this with earphones plugged in your ears. It has likely been for a long time. Now that we are accustomed to it, we hardly remember the last time we removed the plugs from our ears. According to specialists, it will gradually impact us, one hair follicle at a time. According to ENT professionals, using headphones nonstop spells trouble for our ears.

Like we joke about how our phones have become extensions of our bodies, earphones and headphones have done the same. Every one of us is constantly hooked into so many different devices that we unconsciously wear earbuds or headphones for longer periods of time. We rely on earphones, headphones, and wireless devices so heavily that we find it impossible to envisage a day without them.

Unfortunately, according to experts, it isn't the best practice and can harm ears in a number of different ways. Although we already know this, the constant need to watch something on our phones or listen to music has taken away our ability to genuinely be free from responsibility. However, experts say that it is still not too late.

Mid-day Online spoke to Dr Prarthana Jagtap, ENT consultant, Global Hospitals in Parel and Dr Jehaan Wadia, ENT specialist at Bhatia Hospital in Tardeo to understand more about how wearing these ear devices continuously can affect us. They not only stress on the different conditions that are caused due to prolonged usage but also the effects it can have on our hearing. However, they do say prevention is possible if we adopt certain steps so that we maintain good ear health.

How does wearing earphones or headphones continuously affect the ears?
Jagtap: It is a known fact that using earphones for an extended period leads to the development of excessive ear wax. It can also lead to tinnitus, hearing difficulty, earache, and even frequent ear infections. Continuous use of earphones can also be the reason behind permanent hearing loss.

Wadia: Listening to loud noises for prolonged periods of time can cause noise induced hearing loss by causing damage to the hair cells of the cochlea in the inner ear.

Hearing loss: Prolonged exposure to high volume levels can damage the delicate structures of the inner ear leading to hearing loss. Listening to loud music through earphones for extended periods can cause permanent damage to the hair cells in the inner ear responsible for transmitting sound signals to the brain.

Tinnitus: Continuous exposure to loud sounds can also result in tinnitus, a condition characterised by a persistent ringing, buzzing or hissing sound in the ears. This condition can be temporary or chronic and may cause discomfort or even affect daily activities.

Ear infections: Wearing earphones for longer periods can create a warm and moist environment in the ear canal, which can promote the growth of bacteria. This increases the risk of developing ear infections, such as otitis externa (swimmer's ear) or otitis media (middle ear infection).

What are the long-term effects of continuously wearing earphones and headphones?
Jagtap: If you happen to wear earphones for a longer time then you may experience side effects such as ear infections, ear wax, ear fullness, hearing fatigue, unbearable ear pain, noise-induced hearing loss (NIHL), tinnitus and dizziness. These side effects can be seen in people of all age groups.

Wadia: Prolonged use of earphones with decibel levels above 80db can lead to hearing loss.

Hyperacusis: Hyperacusis is a condition where certain sounds that are normally tolerable become excessively loud and uncomfortable. Long-term exposure to loud volumes through these ear devices can contribute to the development of hyperacusis.

Reduced sound localisation: Continuous use of headphones that provide sound directly into the ear can impair the brain's ability to accurately locate the source of sounds in the environment. This can affect your spatial awareness and ability to perceive the sound direction.

Increased earwax accumulation: Wearing earphones or headphones for extended periods can interfere with the natural process of earwax expulsion. This can lead to an accumulation of earwax, which may cause discomfort, temporary hearing loss or an increased risk of ear infections.

How many minutes in a day should people be wearing earphones and headphones?
Jagtap: It is the need of the hour for people to limit their earphone usage without any further delay. If you are someone who is using earphones for a good 6-7 hours per day then you are doing it all wrong. It is better to use earphones for around an hour per day to prevent hearing loss and other problems and ensure that the sound is under 70 decibels. Anything over the limit of 70 to 80 decibels will progressively lead to hearing loss even if used for lesser duration.

Wadia: Recommended usage is using earphones for a maximum of 6-8 hours a day below 80 decibels.

What are the preventive measures that people can take to avoid wearing earphones during the day?
Jagtap: It is better to use headphones instead of earphones. If you are planning to use headphones then take frequent breaks and keep the volume low. Also, our smart devices help us to put caps on the volume to make sure we don't accidentally venture into dangerous territory. It is important to use them wisely.

Wadia: To minimise your reliance on earphones or headphones during the day, here are some preventive measures you can consider:

Opt for speakers: Instead of using earphones, use external speakers whenever possible. This allows you to enjoy your audio content without having to wear headphones directly on your ears. However, be mindful of the volume level and ensure it is at a moderate level to protect your hearing.

Limit listening time: Set specific periods during the day when you allow yourself to use these devices and outside of those times try to avoid using them altogether. This can help break the habit of continued reliance on earphones and promote a healthier balance between personal listening and environmental engagement.

Engage in active listening: If you enjoy listening to music or podcasts, consider engaging in active listening activities that don't require earphones. For example, play music on a speaker and actively listen while engaging in other tasks or hobbies. This can help reduce the need for continuous earphone use.

Other options for continual earphone usage is taking breaks in between prolonged use and use of speakers if possible.

Do you believe people take their ability to hear for granted because of earphones?
Jagtap: Yes, very much so. We don't value it till we start losing it.

Wadia: We rarely think about our sense of hearing until we begin losing it. Yet, hearing is one of the most common senses to decline for all of us. It is easy to take hearing for granted, which is why it is that much more important to step back and appreciate it.

What are the diseases/conditions that people can get because of listening to loud music?
Jagtap: Dizziness, hearing loss, ear infections, ear wax, ear fullness, hearing fatigue, unbearable ear pain, noise-induced hearing loss (NIHL), tinnitus, and hyperacusis are common occurrences due to loud sound.

Wadia: Exposure to loud music or watching things loudly can potentially contribute to several diseases or conditions. Apart from tinnitus and hyperacusis, there is also Noise-Induced Hearing Loss (NIHL). It is the prolonged exposure to loud sounds, including loud music or watching things at high volumes, can damage the delicate structures of the inner ear. This can lead to noise-induced hearing loss, which is a permanent condition characterised by a gradual or sudden decrease in hearing sensitivity.

What are the rules to follow while using earphones and headphones?
Jagtap: The sound should be below 60 decibels and people using both things should take frequent breaks. Taking a 10 minutes break after every 15 minutes is a good idea. Wearing noise-cancelling headphones is better. These precautions can help prevent hearing loss to a great extent.

Wadia: Unclean earphones can lead to bacterial and fungal infections of the external ear and its canal.

Are headphones better to use than earphones?
Jagtap: Earphones mean small, hard plastic or even silicone devices that tightly fit the ear. Though earphones are handy, they invite a plethora of ear problems. Talking about headphones, they are placed over one's ear and the entire ear is covered. A headphone is a convenient option as there is enough gap between the sound and eardrum in the ear canal which reduces the risk of ear infection, pain, and other issues.

Wadia: When using earphones or headphones, it's important to follow certain guidelines to protect your hearing and maintain healthy listening habits. Here are some rules to keep in mind:

Set a moderate volume level: Avoid listening at excessively high volumes. As a general rule, use the "60/60 rule" - keep the volume at no more than 60 per cent of the maximum level and limit listening sessions to a maximum of 60 minutes at a time. It's also good practice to be able to hear ambient sounds around you while listening.

Take regular breaks: Give your ears periodic breaks from continuous headphone use. Aim for a 5 to 10-minute break every hour to allow your ears to rest and recover from prolonged exposure to sound.

Use noise-cancelling headphones: Consider using noise-cancelling headphones, especially in noisy environments. They can reduce the need to raise the volume excessively to block out external noise.

Headphones would be slightly better to use as they would cause less friction with the ear canal and the noise produced is more diffuse.

Are there any foods that people can eat to improve hearing?
Jagtap: Unfortunately, sensorineural hearing loss after a certain period of time is irreversible but we can protect our hearing by taking precautions and consuming Vitamin B12 rich foods. Eating food rich in omega-3 fatty acids can be helpful in preventing hearing loss. It is imperative to add flax seeds, chia seeds, eggs, fortified milk, spinach, sardines, tuna, mackerel, and salmon, a diet rich in vegetables and fruits that is potatoes, tomatoes, raisins, apricots, bananas, melons, oranges, yogurt, and low-fat milk to boost ear health.

Wadia: While there are no specific foods that can directly improve hearing, maintaining a balanced and nutritious diet can support overall ear health. Some nutrients that are important for maintaining good auditory health are omega-3 fatty acids.

Antioxidants: Foods rich in antioxidants, such as fruits and vegetables (particularly those with vibrant colours like berries, spinach, and kale), help combat oxidative stress and reduce inflammation, potentially benefiting overall ear health.

Vitamin C: Found in citrus fruits, strawberries, kiwi, bell peppers, and broccoli. Vitamin C is an antioxidant that supports the immune system and may help reduce the risk of age-related hearing loss.

What are the general rules that people should follow to avoid damaging their ears?
Jagtap: Smoking increases the risk of hearing loss. So, quit smoking on a priority basis. Keep the ears dry, avoid loud sounds, take medication only after the advice of the doctor and avoid putting buds, cotton swabs, or any sharp object such as safety pins to remove ear wax as this can cause ear infections and pain. Get regular ear screenings, do not listen to loud music or use earphones for a longer time.

Wadia: General rules include taking regular breaks if using earphones for prolonged periods. Take breaks or use speakers. Keep the earphones clean. Avoid using ear buds on the inside of the ear as they can cause trauma and itching. Keep your ears dry. Excessive moisture in the ear can increase the risk of infections. After swimming or showering, gently dry your ears with a towel and tilt your head to each side to help remove any trapped water.

Maintain good ear hygiene: Clean the external part of your ears with a soft cloth, but avoid inserting anything into the ear canal. Earwax serves as a protective barrier and should not be removed excessively unless instructed by a healthcare professional.

Also Read: Experts share tips to stop snoring and get a good night's sleep