We hear it all the time – eat a balanced diet to stay healthy. It’s repeated so many times it probably needs no reminding anymore. But eating a balanced diet could really keep you out of harm’s way. A mountain of studies has shown that doing so helps fend off diseases, make you look young and boost longevity.

Admittedly, those findings are pretty unsurprising, what with the sheer volume of studies done on the subject. But what is perhaps rarely reported is the link between a balanced diet and good hearing.

So it might come as a surprise that eating well may help ward off acquired hearing loss. Researchers from Harvard University and Vanderbilt University found that maintaining a healthy diet is associated with a lower risk of acquired hearing loss in women.

Healthy diets linked to lower risk of hearing loss

Acquired hearing loss happens after birth and affects both children and adults. It is caused by a variety of reasons, including an ear infection, the use of toxic drugs, head injury, meningitis and exposure to loud noises.

Past studies have suggested that certain nutrients influence hearing, but few have explored the link between hearing and a healthy diet. To that end, the researchers studied more than 70,000 women of ages 27 to 44 at baseline, who were included in the Nurses’ Health Study II, to examine the link between the risk of hearing loss and three different diets: the Alternate Mediterranean diet (AMED), Dietary Approaches to Stop Hypertension (DASH) and the Alternative Healthy Eating Index-2010 (AHEI-2010).

The AMED is a version of the Mediterranean diet adapted to reflect eating patterns that are linked to a lower risk of chronic disease. It includes foods like extra virgin olive oil, grains, legumes, vegetables, fruits, nuts and fish.

Meanwhile, the DASH diet is intended to lower blood pressure. It emphasizes eating fruits, vegetables, and low-fat dairy and cutting back on sodium-rich foods. Studies have linked the DASH diet to a lower risk of hypertension, cardiovascular disease, diabetes and cognitive decline.

The AHEI-2010, on the other hand, is based on the 2010 Department of Agriculture‘s Dietary Guidelines for Americans. A modified form of the original Healthy Eating Index, it incorporates components of both the AMED and DASH diet.

In the study, diets that most closely resembles the AMED or DASH diet are linked to around a 30 percent lower risk of moderate or worse hearing loss, compared to those that resembled these eating patterns the least. In a subset of over 30,000, this reduction appears to be even greater and may also extend to diets that resemble AHEI-2010.

“Interestingly, we observed that those following an overall healthy diet had a lower risk of moderate or worse hearing loss,” said Dr. Sharon Curhan, an epidemiologist and the lead author of the study.

“Eating well contributes to overall good health, and it may also be helpful in reducing the risk of hearing loss,” Curhan added.

What does a balanced diet look like?

We’ve been told repeatedly to eat a balanced diet to stay healthy. But what does a balanced diet even mean?

A balanced diet provides your body the nutrients it needs to function properly. These are:

• Vitamins and minerals
• Carbohydrates like starch and fiber
• Protein
• Healthy fats like monounsaturated fats

To get the right nutrition, most of your daily calories should come from the following:

• Fresh fruits
• Fresh vegetables
• Whole grains
• Legumes
• Nuts
• Lean proteins

Steer clear of the following foods for a healthy diet:

• Highly processed foods like sugary drinks and deli meat
• Refined grains like white bread and white rice
• Added sugar and salt
• Alcohol
• Trans fats

The average person needs around 2,000 calories a day to maintain their weight, but the amount also depends on sex, age and level of physical activity, among other things. Men generally need more calories than women, while people who exercise need more calories than people who don’t.

Eating a balanced diet has become standard advice issued to people of all ages to boost their health – and rightly so. It helps fend off diseases and provides the nutrients our body needs.

Sources:

ScienceDaily.com

Academic.OUP.com

Healthline.com