Adrien A. Eshraghi, MD, MSc, FACS

Resources for a Healthier Lifestyle

The 6 Pillars of Holistic Health

1. Physical Wellness: Prioritize movement, nutrition, and rest to maintain a strong and resilient body.

2. Emotional Wellness: Cultivate mindfulness, self-awareness, and emotional resilience.

3. Mental Wellness: Engage in continuous learning and practices that sharpen your cognitive health.

4. Social Wellness: Build strong, meaningful relationships and foster community connections.

5. Spiritual Wellness: Explore purpose, gratitude, and practices that align with your values and beliefs.

6. Avoidance of Risky Substances: Use of tobacco and excessive alcohol consumption have been shown to increase the risk of chronic diseases and death

For more information, see American College of Lifestyle Medicine

How to Avoid Noise Trauma

Noise-induced hearing loss is preventable with simple strategies:

• Use ear protection in loud environments, such as concerts or construction sites.

• Limit exposure to loud sounds, especially through headphones.

• Keep the volume at safe levels for TVs, speakers, and personal devices.

• Take breaks in quieter spaces to allow your ears to recover.


Hearing Loss Prevention and Protection:

  • Lifestyle Adjustments:
    • Engage in aerobic exercise for at least 30 minutes a day, five times a week.
    • Avoid smoking, as it can contribute to hearing loss.
  • Avoid Harmful Exposures:
    • Avoid exposure to loud noises (≥85 dB).
    • Avoid known ototoxic medications, such as: Aminoglycosides (e.g., gentamicin)  • Macrolides  • Salicylates (e.g., high-dose aspirin)  • NSAIDs  • Loop diuretics  • Antimalarials  • Cisplatin (chemotherapy drug)
  • Use Hearing Protection:
    • Wear earplugs or over-the-ear protection in loud settings like concerts or sporting events.
    • Consider hearing aids if recommended by a healthcare professional.
  • Additional Resources

Lifestyle Modifications: 

  • Exercise 30 min/day (walking counts) at least three times a week
  • Reduce use of risky substances (tobacco and alcohol included)
  • Reduce stress
  • Avoid strenuous activity (ex. lifting heavy weights)

Diet Modifications based on your specific needs after discussing with your physician: 

  • Lower intake of salt by: 1) avoiding salty foods, such as smoked, cured, salted or canned meat, fish, or poultry; salted nuts. 2) Consume low amounts of sodium: less than 140 mg/serving or 2 g/day.
  • Lower carbohydrate (breads, pasta, sugary foods) intake and replace with whole grains, vegetables, fruits, dairy. 
  • Increase water intake 
  • Increase antioxidant intake (more blueberries, strawberries, prunes, and cranberries)
  • Dairy Free diet if recommended needs: at least 1 month strict diet before any result can be observed, so be patient to see results
  • Gluten free diet if recommended needs: at least 3 months before any result can be observed, so be patient to see results
  • Migraine Diet: remove coffee, aged or fermented cheese, aged or canned food, MSG, sweetener, avocado, citrus food (orange, lemon, lime, grapefruit), mixed dishes (lasagna, macaroni, beef stroganoff), alcohol, snacks (chocolate, nuts, seeds)
  • Anti-Inflammatory Diet: eat plenty of fruits and vegetables; minimize saturated and trans-fat; cut back on red meat and full-fat dairy foods; eat lean protein; increase omega-3 fatty acids (fish, fish, oil, walnuts); eat whole grains (brown rice, bulgur, wheat); avoid refined and processed foods; see here for more information regarding anti inflammatory diet
  • Food Log: please keep a log of food intake on days you experience discomfort in your ears, dizziness, or migraine – you need to act like a detective to find out which food may cause inflammatory reaction (not necessarily allergy) causing your symptoms (dizziness, migraine, …)

Tinnitus (ringing in the ear) Specific Recommendations: 

  • Avoid complete silence, aspirin in large quantities, caffeine (coffee, sports drinks, energy drinks), salty foods
  • Cognitive Behavioral Therapy (CBT) by a trained therapist
  • Consider seeing an audiologist for counseling or specific aid devices that have a masker device within.

Hearing Protection:

  • Avoid exposure to loud noise
  • Avoid medications such as: gentamicin (antibiotic), high dose aspirin, some chemotherapy drugs (such as cis-Platin), antimalarial drugs, loop diuretics.
  • Consider hearing aids
  • Use ear protection (ear plugs, over the ear) when in loud environments (concerts, sporting events etc.)
    For more information on Tinnitus management, see the chapter 7 in the book Overcoming Hearing Loss

Dizziness:

  • Dizziness has many causes and may also be related to migraines.
  • Common triggers include dietary factors and lifestyle habits.
  • Effective management involves avoiding known triggers, maintaining a healthy diet, and establishing proper sleep hygiene.
  • Consistent sleep patterns, such as waking up at the same time and ensuring adequate sleep duration, are essential for managing migraines.
  • For additional resources and information, visit the Migraine in Otolaryngology Society.

Temporal Mandibular Joint disorders (TMJ) Recommendations:

  • Soft food for a week, warm compresses to affected side 3-4 times per day for a week, ibuprofen as needed (avoid any overdose that can cause hearing or kidney problems), mouthguard may be needed and your dentist or oral surgeon can help.
  • Oral surgery at UM or your dentist if they are familiar with TMJ disorders

Acid Reflux Specific Recommendations:

  • Avoid specific foods that trigger your heart burn; e.g. peppermint, alcohol, fatty and fried foods, caffeine, sodas, chocolate (caffeine free coffee or drinks are okay); always eat small meals; don’t lie down for 3 hours after a meal; consume a high fiber diet; consider chewing sugar free gum.
  • Consider Maalox/Tums/Pepcid/Zantac or prescription drugs Protonix/Nexium after discussing with your health grade provider.

Sleep Apnea Specific Recommendations: 

  • Sleep on side or stomach, lose weight, quit smoking, and avoid alcohol/tranquilizers/sleep medications
  • Sleep study: call to schedule the sleep study if recommended by your health grade provider : UM Sleep Center or Great Health Institute (305 728 0505)

Allergy Recommendations: 

  • Remove or avoid any known allergens from the environment (e.g. pollen, dust mites, pet dander)
  • Use hypoallergenic pillows and bedding; consider using an air purifier
  • Consider using Claritin over the counter
  • Consider seeing an allergist for allergy skin testing

Legal Disclaimer

The information provided on this website is for educational and informational purposes only. It is not intended to serve as medical advice or to replace consultations with qualified healthcare professionals. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition. Reliance on any information provided here is solely at your own risk. This website and its authors are not responsible for any actions taken based on the information provided.

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