A key factor of the NeuroMed Solution involves adopting healthy lifestyle changes with the guidance of our team. We all know we can live healthier, so why is this so important for tinnitus treatment?
The answer is simple; lifestyle choices are critical determinants of tinnitus severity. Several key lifestyle factors, including exercise level, sleep quality, and dietary habits, are at the core of what perpetuates and worsens tinnitus and related disorders.
At NeuroMed, we believe in a holistic approach to treating tinnitus; this includes making positive adjustments to your daily routine. Adopting a healthy lifestyle can reduce the frequency and intensity of your tinnitus while improving your mental well-being.
These modifications range from dietary changes and physical exercise to sleep optimization and stress management. The NeuroMed Solution is a multidimensional approach, and like other interventions such as traditional medicine or alternative treatments, lifestyle changes must be incorporated to optimize your results.
With lifestyle therapy interventions, we are not just making casual suggestions. We all know we should eat better and exercise more. But at NeuroMed, we argue that these interventions are among the most powerful elements in our protocols. We are not suggesting lifestyle changes; we are prescribing lifestyle interventions!
Neuroplasticity and Lifestyle Therapy
Neuroplasticity is our brain’s ability to adjust its structure and create new neuronal connections. Lifestyle changes like exercising and making dietary changes can help promote this “rewiring” process, reducing the effects of tinnitus and related disorders.
Dietary changes are an essential part of the lifestyle interventions necessary for treating tinnitus. Eating a balanced and healthy diet not only has an impact on your digestive health but also on the degree of inflammation throughout your body, as well as your mood and energy levels.
With tinnitus, diet changes go beyond just eating healthy. Certain foods that act as symptom triggers must be identified and avoided. That’s why the focus of our diet interventions is not on weight loss but on eliminating elements that can trigger your symptoms. The foods that trigger tinnitus, vertigo, and migraines usually contain the following:
- Caffeine causes ups and downs in brain stress and easily triggers tinnitus symptoms.
- Glutamate is a flavor enhancer present in almost all kinds of junk food, frozen meals, canned soups or vegetables, etc. It stimulates the tongue and brain, causing triggers for tinnitus, vertigo, and migraines.
- Tyramine is found in fermented foods and beverages like wine, beer, cheese, yogurt, and some active yeast breads. This molecule may cause a disruption in brain stimulation, leading to worsening tinnitus.
- Histamine is naturally produced when there is an allergic response in our body. Foods like processed or cured meats and dried fruits contain high levels of chemicals, causing tinnitus and other symptoms.
Of course, we don’t want to keep you from eating your favorite foods forever. With our diet program, we will work with you over the course of the program to identify which elements trigger your symptoms. As you temporarily avoid these foods, you can actively keep track of the changes in your body. After four to six weeks, you can start reintroducing some of the eliminated foods to identify which ones are specifically causing adverse reactions.
Regular exercise promotes overall health but also helps reduce brain inflammation and promotes the growth of new brain cells and brain rewiring, improving cognitive function. A proper exercise plan can significantly reduce symptoms like chronic tinnitus and related disorders.
Exercise, besides promoting positive brain changes, also releases “feel good” hormones, reduces your stress, and improves cognitive functions like memory and focus.
How To Get Started
We understand that adopting a new exercise plan may become overwhelming. That’s why we offer support through wellness coaching techniques. This approach and helps ensure you can continue to sustain the changes you need to achieve optimal health.
Our providers will help you get on track, no matter the current state of your condition. For most people, it's best to start with a daily walk that elevates your heart rate without too much stress. You can progressively increase your pace or distance, and once you feel ready, maybe include some strength training.
Try to start with realistic expectations and progress gradually into higher performances. By listening to your body, you will notice small but constant changes that will lead you to your goals. Remember that if you enjoy the process, adapting these changes into your lifestyle will be an easier win.
Constant disruptions in your sleep cycle significantly impact the brain and greatly contribute to tinnitus severity and related symptoms like vertigo, headache, and neck pain.
In such cases, prioritizing healthy sleep habits can help promote optimal brain health. Based on your specific needs and symptoms, we can offer guidance on how to optimize your sleep patterns. This may sometimes include ordering a sleep study to evaluate for conditions such as sleep apnea.
Some tips that may initially help you achieve this include having a sleep hygiene routine:
- Go to bed and wake up at the same time each day.
- Avoid using your phone at least an hour before bedtime.
- Make sure your bedroom is dark, quiet, and cool.
- Avoid eating an hour before bedtime.
- Maintain a good sleeping position.
Prolonged and chronic stress can negatively impact the brain, leading to inflammation and neurological stress. This will manifest as increased tinnitus severity and related symptoms, such as headache, dizziness, or neck pain. It also impacts your mental health, causing stress and irritability.
This ongoing negative cycle can be broken through the integration of stress reduction techniques into your routine. After knowing more about your lifestyle, routines, overall habits, and mental health, our team can provide several tips to reduce stress. These may include:
- Deep breathing exercises
- Mindfulness meditation in a peaceful environment
- Massage therapy
- Creating a relaxed environment to meditate
- Balancing work and rest
- Engaging in enjoyable activities
Adopting a new routine may become challenging and overwhelming without proper support and guidance. The NeuroMed approach incorporates wellness coaching techniques into your health journey to empower you to regain control of your health.
We recognize that making lifestyle changes can be the most difficult challenge of your recovery program. That’s why, through comprehensive and motivational guidance, we’ll help you overcome any challenges and help you become the best version of yourself!