Maintaining a healthy diet is important for overall health, but did you know that nutrition also plays a role in the health of your ears, nose, and throat? Nutrition plays an important role in maintaining a healthy ENT system. By incorporating foods that are rich in essential nutrients, you can protect against hearing loss, prevent sinus infections and other respiratory issues, and soothe a sore throat.
Essential Nutrients for Ear Health
Certain nutrients are important for maintaining healthy ears.
- Vitamins: Vitamin C, vitamin E, and vitamin D are all essential nutrients that can help prevent hearing loss and protect against damage to the inner ear. Find vitamins ABC in leafy greens, squash, tomatoes, dairy, fish oil and eggs.
- Omega-3 Fatty Acids: Omega-3 fatty acids are also important for ear health. These healthy fats can help reduce inflammation in the ear and protect against age-related hearing loss.
- Magnesium: Magnesium helps your tight muscles relax, but it can also aid in protecting your body from the production of free radicals. Free radicals are oxygen-containing molecules with an uneven number of electrons and in high does can contribute to diabetes, heart disease and cancer. Some research has discovered that the body may produce more free radicals whenever the body is exposed to loud noise, putting the stereocilia and cochlea at risk.
- Potassium: Potassium aids in the absorption and regulation of fluid throughout the body’s tissue and blood. Plenty of potassium in your diet, means healthier blood and cells throughout and of course this includes the ears! The inner ear holds fluid which aids in equilibrium, balance and the delivery of sound to your brain.
- Zinc: Zinc is an essential nutrient for a healthy immune system and can help prevent sore throats and other respiratory infections. Zinc boosts the body’s immune system and is also responsible for cell growth and healing, so it’s potentially helpful in warding off ear infections. Some studies suggest it’s also effective in treating tinnitus in individuals with normal hearing.
Foods That Promote Ear Health
Incorporating healthy foods into your diet is essential for maintaining a healthy ENT system. To incorporate healthy foods into your diet, start by making small changes.
- Fish: Eating two or more servings of fish each week, was associated with a reduced risk of hearing loss,” Curhan says. Salmon, sardines, and other similar fish contain omega-3 fatty acids. Omega-3 fatty acids are known for having the ability to reduce the risk of age-dependent hearing loss.
- Fruits and Vegetables: Eating a variety of fruits, vegetables, whole grains and legumes can help your immune system function at its best, reducing the chances of infections that affect the ENT system. Magnesium is included in fruits and vegetables, such as bananas, artichokes, potatoes, spinach, tomatoes and broccoli. Folate/Folic Acid/Vitamin B9 is found in spinach, bok choy, romaine, asparagus, turnip greens, broccoli, and beans (especially lentils and garbanzo beans). Potassium is found in bananas, potatoes, spinach, lima beans, tomatoes, raisins, apricots, melons, oranges, yogurt and low-fat milk.
- Dark Chocolate: Dark chocolate has been known to aid in the prevention of hearing loss, as well! One of the main contributors to age-related hearing loss is a zinc deficiency. That’s where dark chocolate comes in.
- Honey: In addition, honey has been shown to have antibacterial properties and can help soothe a sore throat.
- Spicy Foods: If you’re dealing with sinus congestion, spicy foods like hot peppers can help thin mucus, making it easier to clear,” Lessem said.
Foods to Limit or Avoid
- Dairy: “Dairy can contribute to ear infections in young children, believed to be due to a milk allergy that is often unknown or undiagnosed,” Lessem said. While it is commonly believed that milk thickens mucus, there isn’t solid evidence to support this idea.
- Alcohol: Alcohol, particularly red wine and beer, can cause nasal congestion and worsen sinus issues. Alcohol increases blood flow to the nasal lining, causing them to swell. “This inflammation can worsen ear conditions, including tinnitus (ringing in the ears) and hearing loss,” Lessem said. Alcohol compromises the immune system and contributes to dehydration.
- Processed Foods: It’s a safe bet to avoid excessive alcohol, sugar processed foods and those with excessive fat content on a regular basis. Margarine/Partially Hydrogenated Oils found mostly in processed foods, High fat meats, especially those treated with nitrates/nitrites (preservatives), Processed cheeses, such as American - opt for organic/grass-fed hard cheese, Refined carbohydrates - These include white breads, pasta, and any foods containing “enriched” flour, which means nutrients have been removed from the grain. These are high in trans fats and sodium, which trigger inflammation and reduce your body’s ability to fight infections effectively. Like sugar, refined carbs convert quickly into glucose, weakening the immune response and fueling bacterial growth. Packaged and processed foods have WAY too much sodium.
- Sugar: Sugar suppresses the immune system and feeds harmful bacteria, potentially making the infection worse.
- Caffeine: Caffeine can dehydrate the body, which thickens mucus and hampers drainage from the Eustachian tubes.
- Vegetable Oils: Vegetable oils, as they contain too many Omega 6 fatty acids. Instead, use EVOO or Canola oil, which are rich in Omega 3s.
The Role of Diet in Preventing Ear Infections
Acute otitis media (AOM) is an inflammatory process of the middle ear characterized by bulging of the tympanic membrane and the presence of middle ear effusion, caused by a bacterial infection. The most common pathogens are Streptococcus pneumoniae, nontypeable Haemophilus influenzae, and Moraxella catarrhalis. The condition may occur at any age but mainly affects children, peaking between 6 and 18 months of age, presumably due to the decreased length of the eustachian tube and an increased risk of exposure to the culprit organisms. Common symptoms include pain, the feeling of the ear being “blocked” (aural fullness), and partial temporary hearing loss. Nonspecific findings in young children include fever, irritability, reduced activity or expressivity, vomiting, and decreased appetite.
Nutrition plays a significant role in preventing and managing ear infections:
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- Breastfeeding: Evidence suggests that breastfeeding for at least 6 months is protective against AOM.
- Cow’s Milk: Introducing cow’s milk before 4 months may increase risk of AOM.
- Allergies: Although most AOM follows a viral upper respiratory infection, food and other environmental allergies can lead to chronic otitis media in 35-40% of cases. Diets that eliminate foods suspected of causing allergy have resulted in improvement in 86% of affected children, and most relapse when the offending foods are reintroduced. A cohort study with 260 children found that those with cow’s milk allergy experienced significantly more recurrent otitis media.
- Nutritional Status: Some children with AOM have evidence of poor antioxidant status, suggesting that inadequate nutritional status may increase risk or prolong the condition. Specifically, low zinc, iron, vitamin A, and vitamin D levels are associated with AOM, and micronutrient supplementation in populations with poor nutrition has shown to be beneficial. Antioxidant-rich and nutrient-dense fruits and berries may be protective.
Additional Tips for Maintaining ENT Health
- Stay Hydrated: Drinking enough water and other hydrating fluids is very important for ENT health. “Hydration helps thin mucus, keeping it from becoming too thick and irritating your throat,” Lessem said.
- Avoid Smoke and Pollutants: Tobacco smoke exposure and air pollution are risk factors for AOM.
- Manage Allergies: Worsening of seasonal allergic rhinitis can predispose to AOM in adults.
- Consider Supplements: Studies have shown that a deficiency in nutrients, such as B12 and folic acid, can impair hearing by as much as 39%, while increasing these nutrients can protect hearing by as much as 20%.
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