– These tips are not what you will find in your traditional audiology clinic or an ENT, ear, nose and throat clinic. So listen up, take some notes, and try to see which of
these natural techniques might be relevant to you and help you reduce your tinnitus. Hi, my name is Dr. Ben Thompson. I'm very excited to share this video. This video will cover seven natural ways to reduce chronic tinnitus. Are you struggling with tinnitus and it has been longer than six months? Try some of the techniques
described in this video, because I made this list after working with over 300 patients on telehealth, helping them with their tinnitus, taking a deep dive into
the online research of what has helped patients and expanding outside of the
traditional research also into real-world case
studies and success stories that I found online.
I'm a doctor of audiology
based in California, and hopefully this video will provide some help and value to you. Let's start with number one. Number one is an organic and clean diet. I recently interviewed
a hearing professional who developed tinnitus and hyperacusis. They had a very challenging case and they had to think outside of the traditional audiology box. In a two-year period, they went
from loud obtrusive tinnitus that affected every minute,
every hour of their life, down to tinnitus levels
around two out of 10 in volume and a much different quality of life. I asked them how they did it and they said that having an organic diet, a very clean diet, whole food organic diet for a two year period was a big part of how they got better.
And the good thing about that approach is there are no negative side effects. If you're doing things that keep your brain and body healthy, like having a clean, healthy diet, then it can only help and facilitate the process of getting better
and recovering from tinnitus. The second natural way to
reduce chronic tinnitus is to incorporate methods of
limiting negative information that's coming into our system. Now in our modern world,
we want to stay up to date with the news, we want to watch TV, media, YouTube videos. We want to have stimulation. We want to have access
to media and information. Sometimes, however, we have to choose to limit what kind of information we let ourselves take
in and we have to choose when we are exposing
ourselves to that information. In our modern world,
it's not realistic to say you are going to sit in your house and have no negative information
coming into your system.
It is realistic, however, to think, okay, maybe I don't have to
watch the news after eight PM. Maybe instead, I can slow down, wind down, read a book, put on some background music, and prepare myself for sleep. Maybe, just maybe, I don't have to watch an intense movie that
has action, adventure, loud noises, right before I go to sleep. Maybe instead I can take a warm shower and a warm bath to prepare
my brain and body for sleep. Small actions like that
develop these neural pathways that continue and progress and help us. Another important point for this. When you're online, searching
on Google, Facebook, YouTube, or any other platform, you have to be careful
about what information you choose to look and
search for around tinnitus. If you are searching for tinnitus cures, if you are on the tinnitus talk forum reading thousands of comments, that's going to put it front
and center in your brain that tinnitus is important and it deepens a potential negative reaction
and negative experience you have with it. So be mindful about how
you're spending your time and what kind of negative information you may be putting yourself around.
We advise to be around
positive information, supportive information,
success stories, and the like. Number three on this list is yin yoga. What is yoga? In our world, in the Western world, yoga refers to body postures
that you make on a yoga mat or on the ground. Yin yoga is a very
restorative type of yoga that activates and
accesses the healthy part of the nervous system called
the parasympathetic response. When your brain and body is in the parasympathetic state, it feels at ease, calm,
relaxed, and in control. When we have prolonged states in the parasympathetic
response, that sends messages to the areas of our brain
that are responsible for the sustained activation of tinnitus.
It sends the message, we are calm, we are safe, we are
grounded, we are at ease. The brain starts to learn,
starts to be shown over time that the tinnitus sound is not a threat, it's not going to hurt us, and we're able to be
safe and calm and relaxed and at ease for prolonged periods of time. Try yin yoga. I've had patients tell me that it was a game changer for them. This is something that is natural, something that has no
negative side effects, and something that you may
have never tried before, so keep an open mind.
You can go to an in-person studio where there's a guide, an
instructor to help you. It's a very simple practice that you do not need to be
athletic or in good shape for, or you can find some videos online to help you through that, too. Number four is guided body scan. If you lay on the ground or on a yoga mat, and you slowly bring your
awareness, your concentration through the different
sections of your body, feeling for sensations, feeling for heat, feeling for tightness in your breathing during that process with your eyes closed, laying down on the floor, then you are doing a guided body scan. For most people, they have
never heard about this, they have never tried it.
I have had patients report
big success using it. I also know other professionals who make online courses
about guided body scan. You do not need one
specifically for tinnitus. If you're looking to take the first step and understand what is a guided body scan and how can it help you, I would advise reading the book, Mindfulness-based Stress Reduction, or listening to the audio book, Mindfulness-based Stress Reduction. The book title is called
"Full Catastrophe Living" by Jon Kabat-Zinn. It's a book about how
to practice mindfulness using guided body scan and meditation. Number five on this list is
guided breathing exercises that can be meditation or box breathing. Meditation is something that I have made many videos on about on
this YouTube channel.
I put out a free seven-day
meditation course on this YouTube channel. You can check that out. Just search tinnitus meditation challenge. I have had patients tell me, Dr. Ben, I used day one of the
tinnitus meditation challenge, once in the morning, once in the evening, and within three months, my symptom of tinnitus
was dramatically changed. They used meditation as
well as other techniques. Meditation focuses on breathing, that has a healthy response
on the limbic system in the brain and the autonomic
nervous system function in the body. So this helps managing the
anxiety in their moment and it's also showing the
brain in the system over time that we do not have to be
so reactive to the tinnitus, and that helps. Box breathing is something
that is recommended to manage anxiety and it typically focuses on longer exhales and nice inhales. When your exhales are
longer than your inhales, it helps calm us, it helps regulate us. Number six on this list
is somewhat controversial, it is intermittent fasting. Now intermittent fasting is
not controversial in itself. It has health benefits and it's known to help different health conditions.
But the research for intermittent fasting on tinnitus specifically
is not so well completed. And because of that, I
can not strongly endorse intermittent fasting. However, there are anecdotal reports of people using intermittent fasting and helping them regulate their tinnitus and bring the levels down. So because of that, I advise
you to speak to a nutritionist, a registered dietician, or a health coach that specializes in nutrition, because they will be the
ones who can tell you if it's a right idea for
you to consider that. This is not something I'm
recommending to most patients and I advise you to speak to your doctor if you're curious about fasting and its effects on tinnitus.
Number seven is a body-based approach, and you can consider massage,
craniosacral massage, or standard muscle massage on
a weekly or biweekly basis. I do recommend this, because
it helps calm the system. It helps us get out of anxiety loops and it's calming and relaxing the autonomic nervous system,
which does have a part in the sustained activation of tinnitus. Those are the seven natural ways to improve chronic tinnitus. You get to decide which of
those make sense for you.
When you work with a
professional like myself or our team of providers,
you start to ask questions, you start to understand
which of these approaches might fit your needs
and your case history. Just know you do not need
to do all seven of these to get better. I made this video because these tips are not what you will find in the standard audiology clinic and they will also not be found
in the standard ENT clinic. Hopefully this video was helpful. If it was, please give it a
thumbs up, leave a comment, we'll do our best to
respond and reach out to us if you want some more
personalized one-on-one support with your tinnitus.
My name is Dr. Ben Thompson. Thank you so much and goodbye. (gentle music).