Question
I am a 59-year-old man. What is the recommended listening volume and duration for headphones or earphones? Can listening to music through headphones at too low a volume damage our hearing? Also, are there any exercises (Western and/or Eastern) which one may do to maintain good hearing? Finally, what are some general tips to keep our ears in good condition?
Answer
Sound is measured in units called decibels. Sounds below 75 decibels, even with long exposure, are unlikely to cause hearing loss. As such, you are unlikely to damage your hearing as a result of listening to music at levels that are too soft.
Conversely, exposure to loud sounds can cause irreversible hearing loss, known as Noise-Induced Hearing Loss (NIHL). There are 2 types of NIHL. The first type is NIHL caused by acoustic trauma. This refers to hearing loss from a one-time exposure to a sudden, excessive sound pressure, typically from explosive sounds like gunfire and firecrackers. These intense sounds are about 140-150 decibels and can rupture the eardrum, damage the tiny bones in the middle ear, and cause permanent damage to the inner ear (cochlea).
The most common type of NIHL is a gradual hearing loss that develops after repeated exposure to loud sounds (over 85 decibels) over a long period of time. This can come from occupational exposure as well as leisure activities such as listening to loud music through headphones or at loud concerts and nightclubs. Many countries have guidelines that require hearing protection when exposed to noise above 85 decibels for more than 8 hours a day.
Gradually developing NIHL is entirely preventable and is becoming more prevalent. A study published earlier this year in the Singapore Medical Journal found that at least one in six Singaporean youth risk losing their hearing from listening to loud music on their portable players. The National Institutes of Health also estimates that in the United States, approximately 15% of Americans aged 20-69, or 26 million, have hearing loss that may be due to noise exposure at work or through leisure activities.
NIHL generally causes greater hearing loss at higher frequencies than at lower frequencies. Typically, the most affected hearing sensitivities are in the 3, 4, and 6 kHz ranges. This can make it hard to hear certain sounds, such as birds chirping. Signs that you may have NIHL include hearing muffled speech and sounds, frequently asking others to speak loudly and slowly, difficulty deciphering what people say in noisy environments, and having to turn up the volume on the radio and television to hear. There may also be a ringing or humming sound in your ear called tinnitus.
The best way to prevent NIHL is to avoid loud noise. This means avoiding noises that are too loud, too close or last too long. As a general guideline, use personal listening devices for no more than 60 minutes per day. Use noise-cancelling headphones, as they block background noise and make you less likely to turn up the volume. Lower the sound volume; the person sitting next to you should not be able to hear what you are listening to. If someone has to shout for you to hear him, your music is too loud. If you go to concerts and nightclubs, stay away from the loudspeakers and take regular breaks from the noise. While no special exercises (Western or Eastern) maintain your ears and hearing in good condition, these habits will help.
