Tinnitus: 7 natural approaches to find silence

Tinnitus, these parasitic noises heard in the ears without an external source, affects around 15% of the population. Hissing, buzzing or crackling noises can seriously impact quality of life. Although there is no « miracle cure », several natural approaches make it possible to reduce the perception of these noises and to experience them better.

Understanding tinnitus

Tinnitus can have many causes:

Exposure to loud noises (sound trauma)
Presbycusis (aging of hearing)
Stress and anxiety
Blood circulation problems
Cervical muscle tension
Certain ototoxic medications
Earwax plug

Important: Tinnitus that appears suddenly or is unilateral should lead to an ENT specialist being consulted quickly to rule out a serious cause.

1. Ginkgo biloba: improve microcirculation

Ginkgo biloba is the most studied plant for tinnitus. It improves blood circulation, especially in the inner ear.

Studies: Several studies show an improvement in tinnitus linked to circulatory disorders.

Dosage: 120-240mg of standardized extract per day, for at least 3 months. Progressive results.

Precautions: Not recommended with anticoagulants.

2. Sound therapy: masking to better forget

Sound enrichment helps the brain “unlearn” to focus on tinnitus:

White noise : Applications dédiées, générateurs de bruit
Nature sounds : Pluie, océan, forêt
Soft music : En fond sonore, surtout la nuit
Indoor fountains : Bruit d’eau apaisant

Advice: Do not try to completely drown out the tinnitus, but to create a pleasant background sound.

3. Managing stress: the key to relief

Méditation et relaxation pour les acouphènes

Stress amplifies the perception of tinnitus, creating a vicious cycle. Stress management is therefore fundamental:

Sophrology : Particulièrement efficace pour les acouphènes
Mindfulness meditation : Apprendre à observer sans réagir
Cardiac coherence : 3 séances de 5 minutes par jour
CBT (Cognitive Behavioral Therapy) : Recommandée par les ORL

4. Optimize sleep

Les acouphènes sont souvent plus gênants la nuit, dans le silence. To sleep better:

Use discreet background music
Avoid complete silence
Practice relaxation before bed
Limit caffeine, especially in the afternoon
Avoid alcohol (makes tinnitus worse)

5. Magnesium to protect hearing

Magnesium plays a protective role for the inner ear:

Protects against sound trauma
Promotes nervous relaxation
Reduces stress associated with tinnitus

Dosage: 300-400mg of magnesium bisglycinate per day.

6. Zinc: an essential trace element

Zinc deficiency is frequently found in people suffering from tinnitus. This mineral is essential for the functioning of the inner ear.

Food sources: Oysters, red meat, pumpkin seeds, legumes.

Supplementation: In case of confirmed deficiency, 15-30mg per day.

7. Complementary approaches

Other approaches may help some people:

Osteopathy : Utile si les acouphènes sont liés à des tensions cervicales ou de la mâchoire
Acupuncture : Résultats variables selon les études
Yoga and tai chi : Combinent mouvement et relaxation
Hypnosis : Peut modifier la perception des acouphènes

What to avoid

Certain factors can make tinnitus worse:

Excessive noise : Protégez vos oreilles (concerts, bricolage)
Excess caffeine : Peut amplifier la perception
Alcohol : Effet vasodilatateur temporaire puis aggravation
Excess salt : Favorise la rétention d’eau dans l’oreille
Certain medications : Aspirine à haute dose, certains antibiotiques

A healthy sound environment

Create an environment at home conducive to well-being: a clean and healthy interior helps reduce stress. For cleaning without chemicals or irritating odors, the solutionsH2O at Homemake it possible to maintain a healthy habitat with water alone.

Chronic tinnitus requires ENT monitoring. These natural approaches complement, and not replace, appropriate medical care.