"Health is the foundation of revolution," yet in our busy lives, we often prioritize work and social engagements while neglecting this vital asset. In truth, with a little daily attention and early prevention, health remains within our grasp.People's Health Network presents the "Health Knowledge Early Awareness" column, dedicated to compiling overlooked health insights for you. We serve as your health think tank, partnering with you to pursue wellness to the fullest!
Wearing headphones on public transport is most damaging to hearing
"Hearing loss at a young age" is no joke. According to data released this year by the World Health Organization, 432 million adults and 34 million children worldwide currently suffer from hearing impairment.Approximately 50% of young adults aged 12-35 (equivalent to 1.1 billion people) are regularly exposed to recreational noise environments, putting them at risk of hearing loss.
Yang Shiming, Chief Physician of the ENT Department at the PLA General Hospital: "There are many causes of hearing loss, such as genetic factors, birth complications, infectious diseases, ear infections, ototoxic medication use, excessive noise exposure, and aging."Among these, hearing loss caused by recreational noise is preventable and controllable, warranting significant attention. He pointed out that many young people today wear headphones to listen to music, play games, or watch shows while commuting on noisy buses, subways, and other crowded places. This behavior is akin to self-harm and may result in permanent hearing damage.
Hearing damage occurs when the ear is exposed to excessively loud sounds for prolonged periods, leading to diminished hearing.The ear consists of the outer, middle, and inner ear, with the eardrum, ossicles, and cochlea being most critical for hearing. Sound waves enter the outer ear canal, causing the eardrum to vibrate. These vibrations are transmitted through the ossicles into the fluid-filled cochlea. Hair cells within the cochlea convert these vibrations into electrical signals, which nerve fibers then carry to the brain to produce auditory perception.Generally, sustained noise levels above 85 decibels cause auditory fatigue. In noisy environments like subways or buses, where ambient noise is around 80 decibels, people naturally turn up their headphone volume higher than the surrounding noise to hear their music clearly, often unaware of the high-volume stimulation.Constant high-frequency impacts agitate the fluid within the cochlea. Overstimulation causes inner ear hair cells to die off, gradually damaging hearing over time. How should headphones be worn correctly? Dr. Song Jiangshun, Chief Physician of Otolaryngology-Head and Neck Surgery at Guangzhou First People's Hospital: In noisy environments, hearing audio clearly requires adding 6 decibels to the ambient noise level.Therefore, when listening to music on the subway or bus, many people instinctively turn up the volume to drown out the noise. At this point, the decibel level in the headphones is at least 86 dB. What feels just right to you is actually already too loud! So, how should you wear headphones correctly?
1. Reduce headphone usage time and strictly follow the "60-60" rule.
The "60-60" rule is an internationally recognized method for protecting hearing: when using headphones, keep the volume below 60% of maximum (lower is better); limit continuous use to no more than 60 minutes. Adults should wear headphones for no more than 3-4 hours daily, minors no more than 2 hours. After 30-40 minutes of use, give your ears a full rest.
2. Never sleep with headphones on.
Sleeping positions are unpredictable, potentially causing noise damage while also compressing the headphones against your ears, inflicting physical harm on this delicate organ.
3. Avoid listening to music in noisy environments.
If you find you need to turn the volume up to 60% to hear clearly in a noisy setting, it's time to take off your headphones. Continuing to listen will only damage your ears.
4. Use headphones with noise-canceling features.
Opt for over-ear headphones; use them in quiet settings whenever possible; prioritize noise-canceling models. Active noise-canceling technology reduces ambient noise interference, allowing you to lower your headphone volume while maintaining sound quality.
10-Question Hearing Loss Self-Assessment
Most hearing loss develops gradually and subtly, making it difficult for individuals to notice early on—often detected first by those around them.To address this, the National Institute on Deafness and Other Communication Disorders (NIDCD), part of the U.S. National Institutes of Health, has compiled a "10-Question Hearing Loss Checklist." If you answer "yes" to more than three questions, you should seek further diagnosis at a hospital.
1. Do you find it difficult to hear clearly during phone calls?
2. Do you struggle to follow conversations when multiple people are speaking at once?
3. Have others complained that your TV volume is too loud?
4. Do you find it hard to understand others during conversations?
5.Do you find it difficult to hear when there is background noise?
6. Do you often ask others to "repeat that"?
7. Do you find others' speech unclear or muffled?
8. Do you frequently misunderstand what others say and respond inappropriately?
9.Do you often find it difficult to hear women or children speaking?
10. Have people complained that you misunderstand them?
Massage Three Acupoints to Protect Hearing
Heilongjiang Province's renowned Yu Jingxian: Here's an acupoint massage technique that directly benefits hearing loss, tinnitus, and deafness.
Yifeng Point. Located in the depression behind the earlobe, between the mastoid process and the angle of the jaw. This point dispels wind and heat, unblocks ear passages, and alleviates hearing loss and ear pain. Method: Press with the index finger while supporting the cheek with the palm, then massage firmly and repeatedly with the index finger.
Tinghui (GB3). Hearing formation relies on external sound transmission—a process where external energy enters internal, and yang transforms into yin. This requires the ear's qi and blood to follow established patterns and synchronize with this process, enabling information from external sounds to reach the brain.Tinghui Point (anterior to the tragus notch, posterior to the condylar process of the mandible) effectively treats neurogenic tinnitus and sudden deafness. Massage by pressing downward with the fingertip pad, using circular motions. Perform three times daily for at least 3 minutes each session, stopping when a sensation of distension or soreness is felt.
Tinggong Point. Located in the depression in front of the tragus when the mouth is open, this point treats various ear disorders and excels at addressing tinnitus and hyperacusis caused by excessive heat in internal organs. Method: Simultaneously massage the point with both thumbs. Stop after 30 seconds when a sensation of soreness and fullness is felt.