How can I use headphones or earphones without damaging my ears?

Headphones or earphones have become a must-have accessory for many people lately.

We use them for music, meetings, news, podcasts, video games, audiobooks, and even phone calls.

However, excessive or inappropriate use of these devices can have serious consequences for our hearing health, such as hearing loss (a gradual decrease in our ability to hear due to using hearing aids at excessive volumes) or tinnitus (including permanent ringing in the ears).

Griselda Vargas, director of the medical degree at Unifranz Franz Tamayo University, is convinced that excessive use of headphones poses serious health risks.

“Prolonged exposure to loud sounds, whether through headphones or other sources, can cause irreversible damage to the inner ear hair cells, which are responsible for transmitting auditory signals to the brain. This damage is called acoustic trauma and can lead to a range of hearing problems,” he explains.

Overuse of headphones can damage your hearing in the long run. Also, factors such as the unsanitary nature of these devices can lead to ear infections.

Manuel Mozota, head of the ENT working group of the Spanish Society of General and Family Doctors (SEMG), stressed that excessive use of headphones can damage hearing through two processes.

“One of them is acoustic damage, which occurs when sound waves hit the eardrum and overstimulate the auditory nerve. This fundamentally depends on the intensity and duration of the stimulation,” explains the expert.

Loud sounds can damage the sensitive structures of the inner ear

Another mechanism is due to friction of the earphones, lack of perspiration or accumulation of dirt. Poor ventilation can lead to excessive humidity, which can sometimes lead to fungal diseases. Similarly, lack of sterility (absence of bacteria) can also be the cause of bacterial infections.

According to the World Health Organization (WHO), more than 1.5 billion people worldwide suffer from some degree of hearing loss. Of these, an estimated 430 million have moderate or more severe hearing loss in their better hearing ear, warning that according to projections, one in four people will have hearing problems by 2050.

“Our ability to hear is a precious asset and, if left untreated, hearing loss can have devastating consequences on people’s ability to communicate, learn and earn a living. They also affect their mental health and their ability to maintain relationships,” said Tedros Adhanom Ghebreyesus, Director-General of the World Health Organization.

WHO recommends that the maximum volume should not exceed 80 decibels (dB)

How to use headphones safely?

Loud sounds can damage the sensitive structures of the inner ear, leading to noise-induced hearing loss (NIHL) and tinnitus (whistling, roaring, or ringing in the ears). The louder the sound, the faster it damages your hearing.

Therefore, the World Health Organization recommends that the maximum volume should not exceed 80 decibels (dB). A simple way to check the volume is to use the 60/60 rule: do not listen to music at more than 60% of the maximum volume for more than 60 minutes a day.

To protect your hearing, it is important to follow some basic recommendations when using headphones:

1. Reduce usage time: Ideally, you should not use the headset for more than an hour a day. If you use it for longer periods of time, take regular 15-minute breaks every hour.

2. Choose the right type of headphones: Choose over-ear or bone conduction headphones, as they put less pressure on the eardrum and ear canal. Avoid in-ear headphones that insert deeply into the ear, especially when worn for long periods of time.

3. Be careful in noisy environments: If you are in a noisy place, it is best to avoid using headphones as this will force you to turn up the volume to hear clearly.

4. Don’t share them: Headphones are for personal use only as they can spread germs and viruses.

5. Keep your ears clean: Clean your ears regularly to remove wax and other debris. This will help prevent infections and other hearing problems.

“In addition, it is worth noting that wearing headphones while walking or cycling at high volume increases the risk of serious injury or death, as the warning sound will not be perceived,” the university professor concluded.