Tinnitus

• Tinnitus affects men and women equally and impacts more than 740 million adults worldwide.
• There is limited specific research on tinnitus during menopause, but hormonal fluctuations are suspected to contribute.
• A large meta-analysis indicates that the likelihood of tinnitus increases with age, as the ageing process affects hearing function.
• Tinnitus, like other menopausal symptoms, can already appear during perimenopause when hormonal fluctuations are significant.
• In postmenopause, when hormone levels stabilise at a lower level, symptoms may lessen for some women.

During menopause, the production of the sex hormones oestrogen and progesterone changes. In perimenopause, these hormone levels fluctuate significantly; after menopause, they decrease further and stabilise at a lower level. These hormones not only play a role in reproduction but also affect the nervous system and blood circulation. Although scientists cannot yet definitively state that menopause causes tinnitus, there is strong evidence suggesting that hormonal fluctuations are linked to it.

A lower oestrogen level can reduce blood flow to the ear, increasing sensitivity to tinnitus. Additionally, declining oestrogen levels can lead to drier mucous membranes in the body, including in the ears. This can affect sound perception, resulting in persistent noises such as ringing, buzzing, or pulsating sounds, which may become more noticeable during periods of stress or fatigue. Other symptoms such as dizziness, sensitivity to sound, or mild hearing loss may also occur.

In addition to hormonal changes, stress and fatigue can also influence tinnitus. During menopause, hormonal fluctuations can lead to elevated cortisol levels. This "fight-or-flight response" (the body’s natural reaction to stress) affects blood pressure and circulation, which can worsen tinnitus.

Hot flushes and night sweats can also disrupt sleep. Poor sleep affects how the brain processes stimuli, making sounds like tinnitus more noticeable.

Finally, other medical conditions, such as high blood pressure, ear infections, or side effects of certain medications (including antidepressants and possibly long-term use of hormone therapy), can exacerbate tinnitus. Always consult a doctor about these issues.

Tinnitus is a symptom that cannot always be completely eliminated. However, there are ways to support your body and reduce its impact. Healthy nutrition, regular exercise, and sufficient rest can improve your overall resilience. Supplements may also play a supportive role.

When your hormonal balance changes during menopause, it can affect your energy levels, sleep, digestion, and metabolism. Healthy nutrition, regular exercise, and rest can help prevent or reduce symptoms. Even small adjustments can make a noticeable difference in how you feel.

If you take medications or supplements, a healthy lifestyle supports your body in absorbing nutrients and processing medications. This enhances the effectiveness of supplements and medication. Experts recommend the following for tinnitus:

• Reduce stress. Stress is known to worsen tinnitus. Yoga, mindfulness, and meditation are proven methods to lower cortisol levels and calm your nervous system. It can also help to plan your day less rigidly, include more rest periods, and manage your energy more consciously.
• Prioritise good sleep. Tinnitus can worsen with fatigue. Good sleep helps your brain process (external) stimuli, such as tinnitus, more effectively. Maintain good sleep hygiene, such as sticking to a regular sleep schedule and avoiding screens before bedtime.
• Avoid loud noises and protect your ears. If your ears are already sensitive, exposure to loud noise can worsen symptoms. Use earplugs at concerts, festivals, or other noisy environments.
• Adjust your diet. Nutrition affects your overall health and nerve function. Avoid caffeine, alcohol, and sugar, as these substances can worsen symptoms. A healthy diet rich in antioxidants, vitamins, and minerals (such as those found in vegetables and fruits) supports your health.
• Consider cognitive behavioural therapy (CBT). Therapy can help change how you perceive tinnitus and reduce the stress and anxiety it causes.
• Use sound therapy. Sound therapy involves using soothing sounds to reduce tinnitus, such as white noise or calming music. Your brain can only focus on one thing at a time, making the tinnitus less prominent.
• Keep a journal. Write down when your tinnitus is most bothersome and when it is less noticeable. This can help you identify patterns and better avoid triggers (such as stress, certain foods, or noise).

During menopause, processes such as energy production, muscle building, and skin repair change. You can naturally support these processes with high-quality supplements. Magnesium, vitamin D, and omega-3 are recommended for every woman during menopause. Supplements can also target specific symptoms such as hot flushes, poor sleep, and tinnitus.

The effectiveness of supplements can vary from person to person. This depends on factors such as your lifestyle and health. The quality of the product also determines how well it works. Choose high-quality supplements without unnecessary fillers.