You can try several exercises to help reduce the ringing, buzzing, whooshing, or other sounds that tinnitus causes. They may not eliminate tinnitus, but they can be beneficial for managing your symptoms. Tinnitus and stress are closely related, so reducing your stress will help you cope better with your tinnitus. Here are a few simple exercises for tinnitus you can do at home:
Good foods and exercises for tinnitus
Exercises for tinnitus
Guided imagery
Guided imagery is a mind-body technique that uses all your senses to create positive images or scenarios. It can help you relax, relieve pain, and reduce anxiety.
People often use guided imagery to reduce their stress levels and manage symptoms associated with diseases such as cancer. Studies have shown that this technique can reduce pain, fatigue, and depression in patients who receive chemotherapy or have surgery.
When practicing guided imagery, you imagine yourself in a calm and peaceful setting, such as the beach or on a mountain. You also focus on all of your other senses, such as the place's smell, touch, and taste.
Using guided imagery to relax can be an excellent exercise for tinnitus. It can help you become more relaxed and focused and provide insight and wisdom about your tinnitus.
Breathing exercises
Breathing exercises are one of the most effective coping strategies for tinnitus. It can help you take your mind off tinnitus and reduce stress.
Try a breathing exercise by taking a deep breath through your nose and out through your mouth. You can repeat this several times a day, and it can help you feel calm and centered.
Practicing deep breathing can also help you sleep easier and concentrate better, making the ringing less noticeable.
Another helpful exercise is to sit quietly and listen to relaxing music while concentrating on your breath. Focus on each inhale and exhale - it can be challenging at first, but you will soon be able to relax deeply and let go of any tension or pain.
Self-massage
Self-massage can be a good exercise for tinnitus because it relieves stress and helps you relax. This is particularly important for tinnitus sufferers because the condition can often be triggered by stress, resulting in tension which seems to worsen symptoms.
Many people who suffer from tinnitus have found that medical massage treatments targeting specific jaw and neck muscles can help reduce their symptoms. This is because various factors can cause tinnitus, and relaxing the particular muscles involved can reduce the noise.
One exercise you can do involves massaging your jaw muscles by pressing a massage ball over your cheeks and using spiral movements. You can also focus on specific points and massage them briefly.
However, it should be noted that massage isn't a cure for tinnitus. It will help temporarily ease the pain and symptoms, but it won't fix the underlying problem.
Stretching
Stretching is an exercise that can be beneficial for tinnitus, as it relieves the tension that builds up in tense muscles and their surrounding fascial tissue. In particular, the masticatory muscles in the cervical spine can build up high tension, which may contribute to episodes of tinnitus.
It is important to regularly stretch these muscles and their fascial tissue to prevent these tensions from worsening. One of the easiest ways to do this is to hold your lower jaw and open your mouth as wide as possible.
Avoid bouncing as you stretch, and keep your breath regular. Otherwise, you could injure your muscle and cause tinnitus symptoms to worsen before they subside considerably.
There are several stretching exercises, including static and dynamic stretches. Static stretches are usually used before exercise to prepare your muscles for movement and reduce the risk of injury. Dynamic stretches, including leg swings or sports-specific drills, are suitable for warming your body before workouts and can help improve performance.
Good foods for tinnitus
Sesame Oil
Sesame oil can be used as a soothing massage for your ears. It contains antibacterial and antifungal properties that help fight infections in your ear.
The oils also contain antioxidants and other beneficial compounds that may benefit your ear health. You can apply this oil to your ears two to three times daily and leave it in for a few minutes before cleaning it off.
This treatment helps soothe irritated ear canals that can contribute to hearing loss, ear ringing, and other symptoms. It is especially effective for treating tinnitus and relieving the discomfort caused by the condition.
In Ayurveda, sesame oil is used as a natural remedy for tinnitus. It is a cooling agent that calms Vata, which is believed to be the main factor responsible for the condition.
Ginger Tea
If you're looking for a natural tinnitus remedy, ginger tea can help. This drink is known for its anti-inflammatory properties and may also improve blood flow to your ears.
It's also a good source of antioxidant compounds, including gingerols and shogaols. These nutrients protect your cells from free radicals and oxidative stress, reducing the risk of chronic diseases like heart disease and cancer.
To make ginger tea, boil water with chopped or grated ginger. Let it steep for 15 minutes, then serve over ice.
Mustard Oil
Mustard oil is one of the most popular home remedies for ear wax and ear infections. Indian households use it for all ear issues like itchy ears, water trapped in the ear during showering, or ear mites.
Mustard oil is a natural rubefacient, which helps increase circulation. It can also help relieve pain associated with inflammation.
In addition to this, mustard oil has been shown to improve heart health. It contains MUFA (monounsaturated fats) that lower bad cholesterol and triglycerides.
Garlic
Consuming garlic regularly can help you get rid of tinnitus. It increases blood flow and lowers inflammation in your body.
Garlic also helps to improve circulation and reduce plaque buildup in the ear. It also contains antioxidants and other compounds that may help prevent tinnitus-related damage to the ear.
Pineapple
Summer is a time of plenty, and certain foods move to the top of everyone's must-have list. For those of us who suffer from tinnitus, there may be many savory treats out there that can offer relief!
One fruit you should consider for tinnitus relief is pineapple. It is a healthy and tasty option with many benefits.
Pineapple contains a high level of vitamins and minerals. It is also a good source of dietary fiber, which aids digestion.
Moreover, pineapple is rich in vitamin C. This vitamin is known to boost immunity and help with the body's natural defense against viruses and bacteria.
It is also a good source of vitamin B12. Since tinnitus can cause hearing loss, eating a diet that helps the ears function at their best makes sense.
Supplements
Vitamins are essential for your health and well-being, but they also have a role to play in treating tinnitus. This is because they can help the body's natural functions.
A deficiency may cause tinnitus in one or more vitamins, so it's essential to ensure that you are getting adequate amounts of these vitamins to ensure your body is functioning correctly.
Many supplements on the market claim to relieve tinnitus symptoms, such as Quietum Plus and Cortexi. These promising supplements will help you improve your tinnitus in a few weeks. Learn more about them in our detailed reviews.
Rich in vitamin B12
B vitamins are essential for proper body function and help create myelin, which encloses the nerves in your ears. People with tinnitus often lack these nutrients, so including them in your diet is vital.
Vitamin B12 is a water-soluble vitamin in meat, fish, and dairy products. It is vital in maintaining a healthy metabolism and red blood cell formation.
Another vitamin that can help relieve tinnitus is Vitamin B3. This nutrient is found in many fruits, vegetables, and grains. According to Harvard Health Publishing, it helps produce red blood cells and support nerve function.
Rich in vitamin Zinc
Zinc plays a vital role in maintaining healthy ear tissue. This mineral is also essential for immune function and helps ward off infection by helping to activate and produce the body's defense cells.
You'll find zinc in various foods, including red meat, poultry (incredibly dark chicken), legumes, and nuts. You can also supplement your zinc with a multivitamin and mineral supplement.
Rich in vitamin Potassium
One of the most critical minerals for hearing is potassium. This mineral helps to regulate fluids throughout the body, including the fluid in the inner ear that receives sound waves and sends signals to your brain about sounds around you.
Since this fluid decreases as we age, it's crucial to be able to replenish our levels of potassium. Potassium-rich foods include bananas, apricots, raisins, and potatoes.
