How to prevent hearing loss

Around 3.6 million Australians live with some kind of hearing loss. As we continue to expose our hearing to damaging noise levels, that rate is on the rise, with numbers predicted to reach 7.8 million by 2060.¹

But many cases of hearing loss are preventable. Let’s look at the most common types of hearing damage, plus some helpful ways you can protect your ears.

Hearing loss is the term used to describe a reduced ability to hear in one ear or both. There are two main types of hearing loss.

Conductive hearing loss is more of a mechanical problem with your ear; while sensory neural hearing loss affects the neural and nerve aspects of your hearing. You can also have a mix of both, which is called mixed hearing loss.

Conductive hearing loss is usually a temporary form of hearing loss that’s caused by conditions such as wax in the ear canal, ear infections, a burst eardrum, or fluid in your middle ears. You may also have a ‘mechanical break’ in your hearing, where sound can't flow through to the inner part of your ear. Conductive hearing loss can usually be treated or significantly improved with medical intervention.

Sensory neural hearing loss relates to the cochlea, a tiny spiral-shaped cavity in your inner ear, and the nerve that allows sound to travel up to your brain. The cochlea is lined with microscopic hair cells. These hairs are very fragile and, over time, they can become damaged. Meaning, sensory neural hearing loss is usually permanent. Common causes of sensory neural hearing include: age, infections, head injuries, Meniere’s disease, certain medicines and some chemicals.²

The other major cause behind sensory neural hearing loss is ongoing exposure to loud sounds. And, unlike things like age and genetics, this is usually preventable.

Preventable noise damage normally occurs when you’re exposed to sounds over 85 decibels, usually over long periods.

Decibels (dB) measure a sound’s volume. We hear sounds from about 10dB, which is the noise level of a person breathing. A normal conversation is usually around 60dB, and a hairdryer is around 90dB.

Sounds above 110dB can cause immediate hearing damage if you are not wearing ear protection. A chainsaw, for instance, makes around 110dB of noise and can cause instant pain in your ears, while a jet engine, which is about 150dB, could rupture your eardrum.

For most of us, hearing loss caused by loud sounds can be prevented with the right life changes.

An early warning sign of hearing loss from noise exposure is, often, a temporary drop in hearing, which may quickly return to normal hearing within an hour or 2.

The other thing you will notice is temporary tinnitus, a ringing in the ears that’s caused by damage to the hair cells in your cochlea. This might happen after attending a loud concert.

Any consistent exposure to sounds above 85dB (without hearing protection) can cause damage. This can be a result of your work, lifestyle and listening habits. Generally speaking, there are 2 common causes behind preventable hearing loss.

Hearing damage is particularly problematic for people working in trades or in factories, where loud power tools or machinery are involved.

Work health safety guidelines around noise protection recommend that people wear hearing protection whenever noise levels are above 85dB over an 8-hour workday to prevent hearing damage.³

And that number is exponential: If noises are around 95dB, for instance, the time before you’re at risk of hearing loss is much lower.

While many workplaces have mandatory hearing protection policies, problems tend to arise with smaller businesses or when people work for themselves, and workers have to self-regulate their hearing protection.

Often, a worker might be exposed to short bursts of loud sounds and might not think hearing protection is necessary. But, hearing damage is accumulative, and seconds add up.

When listening to music, podcasts or anything else on your headphones, the same standards apply. Anything above 85 decibels is going to damage your hearing over time.

It's hard to know what volume level corresponds with 85dB as all headphones vary enormously. But typically, if the volume set around 60% below the maximum output, that should be safe.

1. If you're working around noise, always wear hearing protection

Earmuffs are generally better than earplugs, as they block out more sound. If you do wear earplugs, it’s important that you properly insert them by rolling them up very thinly, like a tiny stick, then placing them relatively deep into your ears quickly before they expand. TIP: If you’re around loud sounds a lot, it may be worth seeing an audiologist and getting custom earplugs made for you.

2. Limit your exposure in noisy work environments

If you work in a loud environment, try to take a break from that noise about once an hour, even when wearing hearing protection. This could be a quick 5 minutes off to give your ears a rest. If you work in a consistently loud environment, get your hearing tested annually. An audiologist will monitor any changes in your hearing and assess potential risk and damage.

3. Make sure your headphone volume is low enough

To work out if your headphones are playing too loudly, do a basic background test. Play your music, then listen to the surrounding noises. If you can hear people talking nearby, the volume shouldn’t be above 85dB. If you can’t hear them, it probably is.

4. Don't listen to loud music all day

As well as keeping the sound at a safe level, you should also take regular breaks from listening.  The louder the sound on your headphones, the shorter the amount of time it takes to damage your hearing. So, if you listen at lower volumes, you can spend more time with your headphones in.

NOTE; Sensory neural hearing loss usually develops over several years. Occasionally, however, you can experience temporary sensory neural hearing loss, which often occurs when you wake up with a sudden, rapid loss of hearing. It’s important to visit a doctor as soon as possible if this happens, as you typically have around a 48-hour window to repair the damage.

Decibel X is one of several apps that measure sound levels from 30 to 130dB.

Hearing Australia has a wealth of information, including a search facility for your nearest hearing centre and an online hearing check