Hearing Journal
Check your progress and make choices
You can use it as often as you wish
You can also download for your personal use
Fitness Check
FITNESS CHECK
NOISE
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Check daily, weekly noise profiles
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Track correct hearing protection use
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Lower volume for headphones
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Follow good listening practices
HEAD
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Wear helmet, appropriate head protection, seat belt
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Check fit, use regularly
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Avoid hits even with helmet
EARS
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Protect from infection, wear swim earplugs
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Get prompt treatment for infections
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Practice ear wax do's and don'ts
MUSCLES
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150 minutes/week: Moderate intensity physical activity
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75 minutes/week: Vigorous intensity activity
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2 days/week: Focus on muscle-strengthening activity
EYES
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Get annual eye exam, wear glasses if needed
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Wear eye protection, sunglasses
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Promptly treat infections
HEALTH CHECK
HABITS
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Reduce/quit smoking, vaping
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Sleep: At least 6 hours every day
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Diet: To support heart and brain
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Hydration: 9-13 cups every day
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Footwear: Prevent slips, trips, falls
OTOTOXINS
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Medications: Check for alternatives, consult with doctor
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Chemicals: Less toxic alternatives, masks, gloves, ventilation
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Prevent combining ototoxins with loud noise
CHRONIC CONDITIONS
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Maintain healthy blood pressure
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Control diabetes
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Check and treat thyroid condition
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Up to date on vaccinations
HEARING CHECK
RED FLAG CONDITIONS: See an ENT doctor
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Ear: Birth defect, unusual shape, injured
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Ear: Blood, pus, or fluid in the past 6 months
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Ear: Painful or uncomfortable
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Ear wax: A lot
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Dizzy, feeling of spinning or swaying (called vertigo)
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Hearing: Changed suddenly in the past 6 months.
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Hearing: Changes, gets worse then gets better again
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Hearing: Worse in one ear
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Ringing or buzzing: Only in one ear
MILD-MODERATE HEARING LOSS: Wear OTC hearing aids
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Trouble hearing speech in noisy places
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Find it hard to follow speech in groups
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Trouble hearing on the phone
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Listening makes you tired
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Turn up TV or radio volume too loud
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Trouble hearing when you can't see who is talking
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Ask others to speak more slowly or repeat
ADVANCED HEARING LOSS: See audiologist or ENT doctor
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Can't hear speech in quiet room
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Don't hear loud sounds (e.g. loud music, power tools, engines) well