Tinnitus
In brief
Section titled “In brief”- Tinnitus is not purely an ear problem but system dysregulation
- Severity depends on brain sensitivity and stress response, not volume
- Treatment via inflammation, circulation, nerve balance and rest
- 12-week program can bring significant improvement
- The brain can learn to ignore the sound
What is tinnitus?
Section titled “What is tinnitus?”Tinnitus is perceiving sound without an external source: a ringing, hissing, buzzing or humming that only you hear.
It affects 15-20% of the population, chronically and debilitatingly in a smaller portion.
Underlying mechanisms
Section titled “Underlying mechanisms”| Mechanism | Explanation |
|---|---|
| Damaged hair cells | Brain amplifies missing signals |
| Inflammation and circulation | Reduce oxygen supply to the cochlea |
| Chronic stress | Cortisol and adrenaline increase excitability |
| Metabolic dysfunction | Insulin resistance, oxidative stress, deficiencies |
| Somatic tension | Jaw, neck or posture problems amplify tinnitus |
| Neuroplasticity | The longer present, the stronger the recognition |
Consequences of untreated tinnitus
Section titled “Consequences of untreated tinnitus”- Disturbed sleep, concentration loss, fatigue
- Anxiety, depression, social withdrawal
- Metabolic dysregulation and vascular stress
Recovery plan through lifestyle
Section titled “Recovery plan through lifestyle”1. Anti-inflammatory nutrition
Section titled “1. Anti-inflammatory nutrition”| Avoid | Eat |
|---|---|
| Sugar, white flour | Fatty fish (salmon, mackerel, sardine) |
| Alcohol, caffeine | Leafy greens, berries |
| Seed oils | Garlic, turmeric, ginger |
| Ultra-processed products | Nuts and seeds |
2. Targeted supplementation
Section titled “2. Targeted supplementation”| Supplement | Dosage | Effect |
|---|---|---|
| Magnesium bisglycinate | 400-600 mg/day | Dampens neuronal excitability, promotes sleep |
| Vitamin B12 | 1000 µg/day | Supports myelin and nerve repair |
| Zinc | 15-30 mg/day | Cochlear enzyme function |
| Omega-3 EPA/DHA | 2-3 g/day | Anti-inflammatory, vascular support |
| CoQ10 + NAC | 100-200 mg + 600-1200 mg/day | Antioxidant protection |
| Melatonin | 3 mg before sleep | Antioxidant, deep sleep |
3. Stress and nerve regulation
Section titled “3. Stress and nerve regulation”| Intervention | Approach |
|---|---|
| Mindfulness/breath training | 10-20 min/day, observe sound without judgment |
| Vagus nerve stimulation | Cold shower, 4-7-8 breathing, humming, singing, gargling |
| Muscle relaxation | Systematically tense and release before sleep |
| Biofeedback/HRV training | Strengthens parasympathetic rest |
4. Exercise and posture
Section titled “4. Exercise and posture”| Advice | Effect |
|---|---|
| Daily walking | ≥150 min/week |
| Strength training | 2-3x/week for blood sugar and circulation |
| Avoid peak pressure | With pulsatile tinnitus |
| Exercise therapy | Correct jaw and neck tension |
5. Sleep and sound
Section titled “5. Sleep and sound”| Advice | Effect |
|---|---|
| Background sounds | Fan, rain, ocean — reduce contrast |
| No complete masking | Let brain habituate |
| Fixed sleep rhythm | No screens last hour |
| CBT-T | For persistent anxiety or insomnia |
6. Detoxification and circulation
Section titled “6. Detoxification and circulation”| Advice | Effect |
|---|---|
| Limit ototoxic substances | NSAIDs, antibiotics, heavy metals |
| Drink pure water | Eat organic |
| Fiber | 35-40 g/day for liver and detoxification |
| Blood pressure and blood sugar | Maintain for cochlear circulation |
12-week implementation
Section titled “12-week implementation”| Phase | Period | Focus |
|---|---|---|
| Phase 1 | Week 1-4 | Anti-inflammatory nutrition, magnesium+B12+omega-3, sound at night, brief meditation |
| Phase 2 | Week 5-8 | Vagus activation, exercise, sleep optimization, CoQ10/NAC, manual therapy |
| Phase 3 | Week 9-12 | Refinement nutrition and stress regulation, possibly CBT-T, tinnitus diary |
Expected evolution
Section titled “Expected evolution”| Period | Improvement |
|---|---|
| Week 1-4 | Better sleep, stress decreases |
| Week 4-8 | Less hindrance, more stable mood |
| Week 8-12 | Quieter sound, improved focus and energy |
Summary
Section titled “Summary”Veelgestelde vragen
What is tinnitus?
Tinnitus is perceiving sound without an external source: a ringing, hissing, buzzing or humming that only you hear. It affects 15-20% of the population. Tinnitus is not purely an ear problem, but a system dysregulation of nerves, blood vessels, metabolism and stress regulation.
What are the causes of tinnitus?
Damaged hair cells (brain amplifies missing signals), inflammation and circulation disorders, chronic stress (elevated cortisol), metabolic dysfunction (insulin resistance, deficiencies), and somatic tension (jaw, neck, posture).
Can tinnitus be cured?
Tinnitus is often reversible when body, nervous system and metabolism come to rest. By reducing inflammation, improving circulation and reprogramming stress, the brain can learn to ignore the sound again.
Which supplements help with tinnitus?
Magnesium (400-600 mg/day) dampens neuronal excitability, vitamin B12 (1000 µg/day) supports nerve repair, zinc (15-30 mg/day) cochlear function, omega-3 (2-3 g/day) anti-inflammation, and melatonin (3 mg) for sleep.
Medische Disclaimer: De informatie van Stichting Je Leefstijl Als Medicijn over leefstijl, ziektes en stoornissen mag niet worden opgevat als medisch advies. In geen geval adviseren wij mensen om hun bestaande behandeling te veranderen. We raden mensen met chronische aandoeningen aan om zich over hun behandeling goed door bevoegde medische professionals te laten adviseren.
Medical Disclaimer: The information provided by Stichting Je Leefstijl Als Medicijn regarding lifestyle, diseases, and disorders should not be construed as medical advice. Under no circumstances do we advise people to alter their existing treatment. We recommend that people with chronic conditions seek advice regarding their treatment from qualified medical professionals.