Lifestyle & Tinnitus

A good, simple and consistent lifestyle can be really helpful when trying to get on top of your tinnitus related problems.


You probably know that too much caffeine, alcohol, fatty, dairy, sugary beverages and food can have a somewhat negative affect on our bodies and mental state. In fact a number of these have been known to create tinnitus spikes in some people, you may have experienced these yourself.

We do all want to enjoy our lives however, and occasionally that means we want a lovely coffee or a glass of wine. It is not our place at T-Minus to tell you to cut these things out, but moderation is important if you are looking at using diet to support tinnitus wellness and for the best chances of supporting overall health.

Try to keep a balanced diet, which allows for mainly healthy fats, complex carbohydrates rather than faster release sugary foods and good sources of protein.


Exercise is wonderful for supporting our overall wellness, which in turn supports our tinnitus wellness. Exercise can improve self-esteem, cardio-vascular health, it provides opportunities to meet new people and increases brain chemicals that support positive mood. Nobody is expecting you to become Mo Farrah overnight, but if you don’t currently exercise much, then try gently introducing movement and body weight exercises into your routine.

Walking is a good basic exercise for most people of any age or level of fitness and can easily be adjusted to a comfortable or more rigorous speed. It doesn’t jar joints and should provide a gentle increase in heart rate. For a greater challenge, you can add time, distance, or hills to improve endurance and breathing.

Find a safe place to walk. Quiet streets, parks, nature walks or coastal walks etc, which also provide relaxing and sound filled environments for you to bask in.

Buy a good pair of shoes. Look for supportive but flexible soles that cushion your feet. Comfort and support are key when buying shoes for walking.

Alternatives include Yoga, which is great for strength, flexibility, and breathing. Swimming is great if you wish to reduce load or friction on joints. Pilates...

The key to all of these exercises is to get your muscles working.

Hearing Protection

It’s ok to carry your earplugs with you in case you might encounter loud sounds. “Itʼs all part of the tool kit” but try not to get used to wearing them more than you need to! It’s easy to rely on ear plugs too much and to isolate yourself from the world. It’ important to remember that sound is a vital sense, and we need to let sounds and noises into our lives.

Bespoke Filtered Ear Plugs

These can be custom fitted to your ears and have a range of filters which are selected for your needs. The plugs are designed to reduce the volume of external noises while preserving your ability to hear speech and music with much greater clarity than normal ear plug systems. Perfect for music venues and concerts. (Rupert Uses: ACS Pro 15’s)

Bespoke Musician Grade Ear Plugs

In order to maintain the fidelity of music, these plugs utilise a “flat attenuation” filter that reduces the volume of all frequencies in a proportional fashion. This provides a safe and excellent listening experience for music lovers whatever your choice of music. (Rupert Uses: ACS Pro 27’s / Elacin ER Musicians Earplugs)

If you’re wearing earplugs to protect yourself on public transport, try having a day off occasionally and begin the process of allowing sound in.

Bedtimes / Sleep

Try having a consistent routine before you approach bedtimes. A nice warm (non-caffeinated) drink an hour before bed, less light exposure, moving away from work etc. Whilst you’re doing this try and sort out the night’s playlist from the T-Minus sound therapy library. It’s important to create a conducive atmosphere of calm in the room that you’re going to sleep in. A glass of water that’s easy to reach is a nice touch so that you can hydrate. You can read more advice and tips for better sleep habits here:

Being Happy

Please make sure that you keep doing the things that make you feel happy. Try not to give the tinnitus an excuse not to achieve your goals. Tinnitus doesn’t have to change you as a person or stop you doing the things you love!

Also, when using the app during the day or early evening you could try reading a book, article or anything positive that further distracts you from the intrusive nature of tinnitus.

Tinnitus Triggers

Look at trying to minimise known tinnitus triggers.

  1. Emotional stress and anxiety
  2. Excessive amounts of salt/sodium
  3. Caffeine and Alcohol
  4. Try to get plenty of sleep
  5. Unreasonably loud noises

Form Positive Habits

Try to utilise the management tools you are recommended by your care giver and start to make these a ‘habit’. They say new habits can take 3 months to embed themselves, so don’t give up.

Some good examples include:

  1. Sound Therapy
  2. Meditations
  3. Mindfulness practice
  4. Talking / communicating
  5. Journaling

Try downloading the T-Minus – Tinnitus Wellness app, it is designed to support your sound therapy practices and when used regularly aims to change your negative perception of sound, by desensitising everyday noises.