Osteoporosis

There are many degenerative processes that happen with age in the body, with no symptoms at all in the initial stages - osteoporosis is one of them, progressive bone loss. Correct intervention in the early stages could help you avoid pain and fractures later. Therefore sharing this information. 😊

If  you are a woman past 45, OR have a family history of multiple fractures, you may want to talk to your GP and consider getting a bone density scan done, if they advise it for you. This is a non-invasive easy procedure that most  labs do, takes 10-15 mins. 

Post Covid/the Covid vaccine, many women seem to be hitting menopause earlier, in their early 40s - so bone loss is also happening earlier. 

Note: You may have great Calcium and Vit D levels, you may be super-active, super-healthy, into sports and fitness, all your health checkup numbers may be fantastic, and no aches or pains - but you could STILL have osteopenia (the first stage of bone loss) or osteoporosis itself.  Because of menopause (see below for explanation) or other reasons. Genetics also plays a huge part - if your mother/women in your family have had bone issues, that is an indicator. This raises your risk of fractures. 

Long term used of medicines like steroids are also known to cause bone density loss.

Bone density peaks in your mid-30s. After that you start losing it. So the earlier you start on good load-bearing exercises, the better. Walking alone is not enough. The best gift you could give your adult daughters could be a gym membership, for strength training.😃 Could save them from pain and fractures later. 

Note: You cannot get back bone that is lost. You can only try and reduce the possibility of fracture by stimulating bone growth or reducing bone loss. Some of them are habits that you could build up, like the correct exercise. 

Things that could help delay bone loss/ prevent fractures

• Strength Training: This is the most important thing for your bones, not just for your muscles. Specific training targeted towards loading the bones could stimulate bone growth. Exercises that help improve balance could prevent falls. A good trainer should be able to design this for you. Just regular exercises may not be enough - they need to be targeted for bone loss and balance. 
• These do not need fancy equipment - you can learn simple body-weight or resistance band exercises.
• Walking and yoga may not be enough to build muscle and bone in the right places, especially after 40.
• Balance Training: Calling this out separately because this is super-critical. There are loads of simple exercises for this. Preventing falls as much as possible is important.
• Note: Show your bone density scan reports to your trainer BEFORE you start training if you already have bone loss. So they know what to avoid and where to focus on. (See section below). For example, if you have bone loss in your lumbar spine, you need  to strengthen the area, while avoiding certain exercises. And also make lifestyle changes - ensuring you don't bend forward and pick up heavy weights, for example. 
• Do not try to do online exercises without supervision if you already have bone loss - you could break something. Always get a trainer. Places like SPARRC will insist on medical reports after a certain age. 
• 
  
• Diet: A diet rich in natural sources of Calcium, Vit D, Magnesium, Protein, fiber etc. (speak to a nutritionist to see what your body needs - with your blood reports). 
• Protein is very important to prevent muscle loss, and fibre for gut health. 
• Keep in mind that if your gut is not balanced and absorption is poor, whatever you are eating/whatever supplements you are having, will not help. So you may want to fix that first. Gut resets/ayurvedic treatments etc are known to help.  
• Fix issues like inflammation, with a good nutritionist.
• Supplements: May or may not help. If a doctor sees the beginning of bone loss, they may put you on supplements for a year, and then decide on medication if the bone loss is still very rapid. 
• Reducing Stress: Stress can also make things worse, accelerate bone loss and other types of damage in the body. All diseases should be treated holistically - the body is an interconnected system. 
• Medicines: If your bone loss is sufficiently advanced the doctor will advise medication. It is entirely up to you to do your own research and decide whether you want to take it. Medication won't help you get back lost bone mass. It is supposed to only reduce further bone loss and lower your fracture risk. 
• IF you decide to take medication, they help you choose between the available types of treatment, based on your age and general health. 
• Ask about the side effects - and choose what you can live with. 
• All of these medicines will have side effects - therefore the earlier you catch bone loss, the better. You could get away with medicines that have fewer side effects. If you wait too long you no longer have that option.

How does targeted exercise help reduce bone loss? (from MetaAI, confirmed with a doctor)

"Modifying exercise routines based on bone mineral density (BMD) reports can indeed lead to better outcomes for older adults, especially those with bone loss in the lumbar spine area.

Studies suggest that tailored exercise programs can improve BMD, reduce fracture risk, and enhance overall quality of life. For instance, research shows that progressive loading exercises, such as resistance training and impact exercises, can stimulate bone growth and improve BMD in individuals with osteoporosis or osteopenia.

Weight-bearing exercises, like walking, stair climbing, and squats, are also beneficial as they apply mechanical loads that stimulate bone remodeling. Additionally, exercises that improve balance, flexibility, and posture, such as mind-body exercises (e.g., tai chi), can reduce fall risk and fractures.

The American College of Sports Medicine (ACSM) recommends exercise interventions with high adherence to guidelines for optimal BMD improvements. A systematic review found that exercises with high ACSM adherence led to greater improvements in lumbar spine and femoral neck BMD." 

Tip: ChatGPT does provide very good advice on the kind of exercises you could do to increase bone growth in the areas where you have maximum bone loss. And it will also tell you what you should not do - IF you provide it the numbers from your scan report, trends in bone loss (previous and latest scans, in a table, with dates) and also give details of your age, gender, other illnesses, family history of fractures etc - basically everything a doctor would consider. My doctor was pretty impressed with its recommendations.

ALWAYS run this past a doctor before you give it to your trainer. And do the exercises under supervision. Find a good reliable place in your neighbourhood. I highly recommend SPARRC, have been going there for years. And they have doctors who decide what exercises you should do. There should be other similar places also in other cities, do ask around. 

Why does bone loss happen?

Bone Resorption (from ChatGPT, confirmed with a doctor)

Bone resorption is the process by which the body breaks down existing bone tissue and releases its minerals (mainly calcium and phosphorus) into the bloodstream.

It is a normal, essential biological process—but it becomes a problem when it outpaces bone formation.

Your bones are not static. They are constantly being renewed through a process called bone remodeling, which has two coordinated phases:

Bone resorption: Specialized cells called osteoclasts dissolve old or damaged bone. Minerals are released into the blood

Bone formation: Different cells called osteoblasts lay down new bone to replace what was removed

Why bone resorption increases after menopause

After menopause, several things shift at once: 

Estrogen normally suppresses osteoclast activity. 

• When estrogen falls, osteoclasts live longer, they remove more bone
• Bone formation cannot keep up

This is why spinal bone loss can accelerate rapidly, even in women who exercise and eat well.

Tips to Manage Anxiety

 Anxiety has become such a common thing, I felt it is worth compiling tips from people who have found ways that work for them. Of course the Internet is full of advice on the subject. I have been trying to compile tips from people I know, to supplement that. 

It starts with worry - and if it becomes obsessive, it becomes anxiety. So somewhere you need to stop the thread of thought - that appears to be key. How does one do this? 

NOTE: This does not replace a doctor/therapist's advice. If you have severe anxiety or have panic attacks, please talk to a medical professional. Sometimes you may need medication and/or therapy. The advice in here is only to supplement all that. Or if you only have patterns of thinking you can change by your own will. 

Changing the Thought Process

What is different between people who worry too much, and others, is the thought process. How you react to triggers. 

• Worrying about the past - "You have already suffered it once. Why suffer it all over again? How does it help?" 

• Worrying about the future - "IF that bad event happens, you will anyway get stressed. Why get stressed NOW, and do it twice? How does that help?"
  
  
• Can I do anything about this situation? If not, relax. 

• Most worry happens because you are thinking of the past or the future. What if you focused on the present, the moment you are right now living in? 
  

• FrancescaPsychology: Research shows that anxiety is caused by your inability to tolerate uncertainty. In response, you unconsciously try to regain control through overthinking, overplanning, overchecking, and overdoing. These are all attempts to create a false sense of certainty. But that just signals to your brain: "We are not safe. Stay alert." 
  
  The goal is to build your nervous system's capacity to feel safe in the unknown. This happens by thinking "I don't know what will happen, but I trust I'll be okay."
  
  
• Metacognition: Watch yourself from the outside, see it as someone else worrying. 
  
  
• Seth Godin defines anxiety as "experiencing failure in advance." According to his blog, this means that anxiety involves mentally rehearsing negative outcomes before they even happen, leading to worry and fear rather than constructive preparation.
  
  
• Butterfly Tap/Hug 

How to Stop a Panic Attack

• The 5-4-3-2-1 technique works wonders for many people, just when you feel the panic coming up. It disrupts the neural feedback loops that are keeping your panic/anxiety alive - your brain gets completely distracted by this new task you have given it. 
  
  
• Name 5 things you can see around you. Speak out loud, not in your head, preferably. 
• Listen closely and name 4 sounds you can hear around you. 
• Name 3 things you can touch.
• Name 2 things you can smell.
• Name 1 thing you can taste, or remember tasting. 

 If you lose track then just list all the colours and things around you, just keep talking to yourself -           there's a blue wall there, the floor is brown etc. Just keep listing things so you brain can no           longer  focus on what is causing the panic.

Vagus Nerve Stimulation

• How: Humming, chanting, singing, or extended exhalation.

      Why: Stimulates the vagus nerve → parasympathetic activation → calm.

• Physiological Sigh

      How: Inhale deeply through your nose, take a second short inhale on top of it, then long, slow                exhale through the mouth.

     Why: This reduces CO₂ levels in the blood and calms the nervous system.

     When: 1–3 times during acute anxiety.

4-7-8 Breathing

Helps calm down and promotes sleep also. 

• Find a comfortable position: Sit or lie down with a straight back. 
• Inhale: Breathe in quietly through your nose for a count of four. 
• Hold: Hold your breath for a count of seven. 
• Exhale: Breathe out forcefully through your mouth for a count of eight, making a "whoosh" sound. 
• Repeat: Repeat the cycle for up to four breaths.

Things to Listen To

• The Three Steps of Letting Go, by Tara Brach. This also helps me fall asleep - her voice is very calming.
• Insight Timer App: I find this very good - they have short morning, evening, night meditations, and yoga nidra. Helps with positive affirmations if you are struggling to be positive by yourself. 
• Yoga Nidra: Plenty of videos online. 

Stroke Rehabilitation

Mostly in Bangalore. Please let me know of others. 

• Sukino Rehabilitation: https://sukino.com 
  
  
• Suvitas Neuro Rehabilitation: https://suvitas.com/services/neurorehabilitation-centre/
  
  
• HCAH: https://www.hcah.in/rehabilitation/stroke-care/
  
  
• Nightingales: https://www.nightingales.in/services/stroke-rehabilitation
  
  
• Sakra Rehabilitation: https://www.sakraworldhospital.com/centres-and-specialities/rehabilitation-sciences/26
  

Tips for Better Sleep

Sleep seems to be becoming a big problem for many people unfortunately. And it is super-vital for good health. Here are some tips that have worked for me or for others I know, or which I have read about - different things work for different people, so no guarantees. If you have a chronic problem, you will need medical advice - this is not a substitute for that.

If you have any other tips that have worked for you, do share with me or post as a comment below. 

A Healthy Routine

• The quality of your day has an impact on the quality of your sleep. So it is important to cultivate some good habits right from when you wake up. And to have a series of activities that calm and relax you, starting from 6 PM. Listing some below. 
• Since your general health has a huge impact on your sleep, fixing the roots of your sleep issues improves your health overall - so this is also a good investment in a longer healthier life. 😀

Daytime Routine

Setting Circadian Rhythms right

• Make sure you get early morning sunlight on your eyes. You could sit facing the East and do your pranayama for a while. Don't look directly at the sun, but make sure there is light falling on your open eyes at least for 10 mins. 7 AM is a good time. This re-sets your body clock - so by evening you should start feeling sleepy.
• Try to get some sun again in the evening, before sunset. Don't miss any opportunities to get some sun during the day. 

Exercise

• It is important to get some form of exercise and movement into your day, based on your age, body type, health etc. Overdoing it also does not help. 
• You think exercise is expensive? Hospital treatment is WAY more expensive.😁Prevention is not just better - it is way cheaper than cure. 

Bedtime Routine

• Wind down: No strenuous exercise post 6 PM ideally. You should be going into winding-down mode now. 
• Early to bed, early to rise is still recommended as the healthiest option for your brain and body, though people have different habits. 
• Have a regular bedtime. Keep a recurrent alarm on your phone for 1 hour before bedtime. That is a reminder for you to start winding down. 

Relaxing

• Stretches. It is good to have a 10-min stretching routine that relaxes all parts of your body, especially your pelvis-hip area, where stress is stored. 
• Body Scan. Lie down and consciously relax each body part, starting from the toes or fingers. This is the basis of yoganidra too. It works by breaking your flow of thought and getting you to focus on your body for a short while. Use online videos as a guide if you can't do this yourself.
• Yoganidra: Search for videos online. This can be practiced any time of the day. There are 10-20-30 min versions online. 
• Meditation. Goes without saying.😊 Find a good yoga therapist who can teach you this. 
• Yoga + pranayama: Yoga has some specific asanas to be done before bedtime - especially the Child Pose, Balasana. Also some pranayama that lowers heart rate. Learn from a good yoga therapist. They could also teach you pranayama to do during the day, to lower your heart rate. 
• The Hamstring Stretch: One of the best stretches ever. Lie down with your butt against the wall, lift up both your legs so they are fully supported on the wall. You should feel the stretch on your hamstring muscles, on the lower side of your legs. Spread your arms wide and just let the ground support you. Stay in this pose for a while, focusing on your breath. It lowers BP, relaxes the hamstrings and your whole body. You can also open the legs wide in this pose and stay for a while. If you can bend your knees and touch the bottoms of your feet to each other in a Namaste pose, and press the knees to the wall, it gives a very good hip stretch. This is excellent relaxation and should improve the quality of your sleep.
• Some people have tight calf muscles - make sure you stretch them well before sleep. 

Stories and Music 

• Sleepy Stories: To help you sleep, on Spotify. Maybe available on other podcast players also, I guess. Someone reads out a story in a sleep-inducing calming voice, slower and slower - it worked for me. 😊
• Audible (app) is another option, where a book is read to you. 
• Various kinds of calming music for sleep - just search on YouTube.
• There are various kinds of sounds that help better sleep. Again available on YouTube. Binaural beats, for example. 
• Apps that have guided meditation for better sleep. Like Calm. Or Insight Timer.
• Reading certain kinds of books helps some people. 
• Sometimes listening to something very boring or read in a monotonous voice puts some people to sleep. :)

Intake

• Chamomile tea at bedtime works for some people
• A pinch of nutmeg and turmeric heated in some milk and had at bedtime. 
• Try to finish dinner before 7 PM. This is a very good routine to try and get into. 
• Speak to a nutritionist and choose what you eat for dinner. Fruits may raise blood sugar and keep you awake. 

Application

• Apply coconut oil under your feet, in the arch of your feet, just before sleep. This also cools down the body, excellent during summers. 
• Some people say magnesium spray on their calf muscles helps relax them and improves sleep. Have heard this helps women during menopause. Available online. 
• A few drops of lavender essential oil on your pillow appears to help some people. 

Light and Temperature

• Your room should be dark enough. Wear a sleep mask if that helps.
• Cooler room temperatures help sleep. 
• A warm bath before sleep helps some people - because the body cools down afterwards. 

No stimulation 

• It is best to not do activities that stimulate your brain post 9 PM. This includes talking, listening to stuff that will make you think etc. 
• If you are over-excited about something, find ways to park things so you don't wake up in the middle of the night thinking about it - maybe a habit of writing things down before sleep?

Discipline

• It is very important to prioritize sleep - let others know that you would like to meet up earlier, go home in time for your before-sleep routines. Be very protective of your sleep. 

Therapy & Treatment

• Many health conditions/deficiencies have an impact on sleep. So speaking to a good GP + nutritionist is important - do not self-medicate. 
• If stress/anxiety is the source of your sleep issues, then that needs to be treated first. Talk to a doctor/therapist. Anxiety may also cause you to wake up in the night/early hours of the morning.
• Some doctors may prescribe a short course of melatonin, to regulate your sleep pattern. 
• Sleep issues are also common during peri-menopause and menopause. These will eventually go away. Speak to your gynecologist and see what supplements you may need to take. All steps above could also help.
• An Ayurvedic retreat may help cleanse your gut, relax you, and therefore re-set your patterns.
• High levels of Cortisol: High cortisol levels happen because of stress - mental or physical. This causes you to wake up. Speak to a doctor or a nutritionist. Ashwagandha helps reduce stress. But always best to talk to your GP before you try medication. A simple blood test tells you if you have high cortisol. Include it in your annual/bi-annual check-ups. 
• Low Magnesium: Can be easily supplemented with foods high in this mineral. Like walnuts. A simple blood test tells you if you have low magnesium. Talk to a nutritionist.
• If you tend to wake up many times to pass urine, will be good to check your water intake post 6 PM. This frequency may also increase with age. Exercises to strengthen the pelvic floor muscles could also help. 
• Massage: Periodic massages will help relax the body. Set a routine based on what works for you. A face massage usually makes me fall asleep. 

Going back to sleep

• This a tough problem for many. I need to gather more information here. Please share anything that works for you. 
• I believe getting up and reading something in another room works for some people - come back and sleep when you are sleepy. 
• Another method is to just watch your breath - the inhale/exhale.
• Start thinking of random unconnected words - this helps some people. 
• Pranayama really helps with slowing down thoughts before sleep - this may prevent you from waking up. 
• Sleepy Stories: To help you sleep, on Spotify. Maybe available on other podcast players also, I guess. Someone reads out a story in a sleep-inducing calming voice, slower and slower - it has helped me go back to sleep.

Reference

Loads of interesting reading material online.

• Why we Sleep  (amazing book!)
• The Huberman Podcast (search for Sleep -  there are many episodes)

Care Providers for the Elderly/People with Health Issues

Mostly in Bangalore - though some have branches in other cities too/are based only in specific Indian cities. Please send across others you are aware of. (If you don't know me, please add them as a comment under this post). Not providing direct links as Blogger blocks posts with too many links. 

Note: This is a compilation of information shared by many people - I cannot personally vouch for them. Please do your own research. 

Many of these will have in-patient facilities + rehabilitation (for stroke and other issues), dementia care, home care, or attenders to stay in the hospital with the patient. Some have palliative care too. and companion services. Please check all sites for the variety of offerings they have - though I may have classified them under a particular section. Too many services to list here, plus new services are being added. 

Residential Facilities & Rehabilitation, Stroke Rehabilitation

• Sukino Rehabilitation: https://sukino.com 
• 
  
• Suvitas Neuro Rehabilitation: https://suvitas.com/services/neurorehabilitation-centre/
  
  
• HCAH: https://www.hcah.in/rehabilitation/stroke-care/
  
  
• Nightingales: https://www.nightingales.in/services/stroke-rehabilitation
  
  
• Sakra Rehabilitation: https://www.sakraworldhospital.com/centres-and-specialities/rehabilitation-sciences/26
  
  
• Kites Senior Care: https://www.kitesseniorcare.com
  
  
• Nightingales Elder Care: https://www.nightingaleseldercare.com/ (residential Dementia care facilities)
  
  
• Nikisa Dementia Village: https://carefordementia.in/
• 
  
• Arogyadhama: https://arogyadhama.com/
  
  
• Kshema Hospice & Rehabilitation: https://kshemahealth.com/
  
  
• Nisarga Care: http://nisargacare.com/
  
  
• Epoch Elder Care: https://www.epocheldercare.com (Pune & Gurugram) Also dementia care.

Stroke-specific

• Stroke Rehabilitation

Dialysis at Home

• Nephroplus: https://nephroplus.com/

Hospital Attender Services

• Athulya Home Care Services: https://www.athulyahomecare.com/healthcare-bangalore.php  You can choose between 12 hour or 24 hour care services - the attender will come stay in the room with the patient so you can go home.
  
  
• Portea: https://www.portea.com
  

Home Health Care

• Prakruti Home Health Care: https://www.prakrutihomehealthcare.in 
  
  
• Apollo Home Care: https://apollohomecare.com/
  
  
• Portea: https://www.portea.com/
  
  
• Sukino: https://sukino.com/home-healthcare/
  
  
• Prana Health Care: https://www.linkedin.com/company/prana-enablers/
  
  
• India Home Health Care: https://www.indiahomehealthcare.com/bangalore-home-care/

Companion/Concierge Services

• Kare Buddy: https://aayacare.com/ Provides a person who will accompany the patient for hospital visits, dialysis, chemo, or also stay in the hospital with them. 
  
  
• Elder Aid Care Friend: https://www.elderaid.in/care-friend (someone who will go visit the elderly person, play games with them, talk to them etc.)
  
  
• Avaza: https://avaza.co.in/
  
  
• Good Fellows: https://www.thegoodfellows.in/
  
  

Holistic/General Elder Care

• Elder Aid: https://www.elderaid.in/ 
  
  
• Sevanti: http://www.sevanti.in/index.html  (Mysore)

27 Jun 24: Every Indian over Age 70 to get free Healthcare under Government Scheme

Also see: Assisted Living for the Elderly

Assisted Living Facilities

An attempt to prepare for my old age. 😀 Hopefully will be of use to others too. Compiled from various sources. I have not verified any of these. If you know of others, please let me know. Focusing on facilities in and around Bangalore. 

If anyone you know lives in one of these places and can vouch for it, please let me know. I won't mention names here, but will share the recommendation. 

Cannot provide links, blogger does not allow mass linking. 

Assisted Living

Bangalore

• Anandam Senior Retirement Home. Nallappanahalli/Gormelahalli. Set up by Bearys Realtor.  https://bahriestates.com/anandam-retirement-community-bengaluru/

• Primus Reflection, Kanakapura Road. A retirement community with a small clinic with bed setup inside. (a friend's friend's parents stay there, they are very happy)

• https://www.ozonegroup.com/urbana/irene/

• https://www.columbiacommunities.in/#

• http://www.vathsalyadhama.org/

• https://www.columbiacommunities.in/project/virtuoso/

• https://www.suvidha.co.in/

• https://www.primuslife.in/Primus-Ohana/ (someone's friend's grandfather lives there. Instagram: https://www.instagram.com/primuslifespaces)

• https://www.aarra.in/

• https://manasum.com/

• https://www.sukhshanthi.com/ (by Jain Farms)

• https://www.vedaanta.com/

• https://www.athulyaliving.com/lp/assisted-living-in-bangalore/

• https://rotaryorchardschaitanya.org/

• https://www.brigadegroup.com/residential/project/brigade-orchards-parkside-senior-living

• https://www.anandam.priaashraya.com/

• http://www.vlnprabuddhalaya.in/

Mysore

•   https://www.harmony.in/nirvana

Coimbatore

• https://www.nanananihomes.in/

• https://covaicare.com/covai-tapovan-solace-retirement-community/

• http://www.tapovan.in/

• https://www.vedaanta.com/ (friend's parents have been living there for many years, good place)

• https://www.pavithramseniorliving.com/ (friend's parents have done their research, planning to move here)

Goa

• http://ikigaiseniorliving.com/ Instagram: https://www.instagram.com/ikigai.seniorliving

Support Communities

• For caregivers: https://caregiversaathi.co.in

• https://silvertalkies.com/

For the Homeless Elderly

• https://aasara.webs.com/

Also see: Care Providers for the Elderly (mostly in Bangalore - some have branches in other cities)

Managing Tinnitus

 An attempt to store information around tinnitus (the ringing sound in the ear) and what can be done to keep it to manageable level, though it cannot be cured. 

Disclaimer: This is a combination of what I have heard from doctors, other people who have tinnitus, what I read on the Internet, and the results of what I am trying out - primarily storing it for myself, to find ways to manage my tinnitus that has got louder since Nov end. It has significantly come down since I started specific pranayama and yoga, tailored for tinnitus reduction. 

I have not verified any of the info I got from the Net. If something has worked for me, I will mention it here - maybe other techniques will work for others. 

Remember that the causes of tinnitus could vary from person to person - therefore different solutions will work for different people. It is very important to get a proper checkup done if you develop tinnitus - sometimes it is a sign of hearing loss. Though sometimes it may not be real hearing loss - the frequency of the tinnitus could be masking other frequencies. 

Which nerve is affected by tinnitus?

• The vestibulo-cochlear nerve, or eighth cranial nerve, carries signals from the inner ear to the brain.

What is known to aggravate it? 

• Allergies (the nasal canals and sinuses are blocked, which in turn irritate the ear)
• Fatigue and stress
• Vitamin deficiencies
• Vaatha increase and imbalance (according to Ayurveda). Covid is known to increase Vaatha. This causes a lot of symptoms across the body. I believe this could be the cause of tinnitus in some people. 

What could help reduce it? 

What has worked for me

• Yoga and pranayama specifically for tinnitus. I am learning this from my Yoga teacher and it seems to be reducing the sound! 😀 The sound has significantly come down/become less frequent since I have been doing these specific breathing exercises that include humming, and a couple of yoga poses. The breathing is a combination of Ujjai breath and brahmari in various variations. There are entire days I barely hear it now. 
• This works on the Ayurvedic principle that excess Vaatha causes tinnitus and these poses/breathing practices are an attempt to bring down Vaatha. An imbalance in Vaatha can affect your nervous system. 
• If you notice that the sound is going up after meals, it is possibly increased Vaatha that is the trigger. Try reducing/avoiding food that increases Vaatha in the body. You can read up on the Net about this or talk to an Ayurveda doctor/nutritionist who can prescribe the right food for you. Vaatha also goes up with multi-tasking, too much activity, stress. All of this has to be regulated. Check if the sound is coming down after you bring down Vaatha. 
• A good night's sleep (this works for me sometimes - though I can't really control the quality of my sleep beyond doing all the right things. I even got a weighted blanket - this does deepen sleep. Get the right one for your body weight.) 
• Some doctors prescribe medicines that regulate your sleep and circadian rhythms. Like Meloset. This deepens your sleep - and so the sound is usually lesser the next day. 
• Rest - this is very important, since fatigue increases tinnitus.
• Track your sound daily in a table - Have columns for Morning/Afternoon/Evening/Night/Comments. I have found this extremely useful! 😀
• Add comments in the last column about what you ate or did differently following which the sound increased or decreased.
• Also the quality of your sleep the previous night. 
• You will start seeing a trend - you or your doctor will be able to identify what aggravates your tinnitus based on this.

What hasn't worked for me/what I have not tried - but could work for others

• Some doctors prescribe allergy medicines - if your tinnitus is caused by an allergy, this will work.
• Massages around head and ear and shoulders and neck
• If you start getting an itchy throat, the start of an allergy, take an anti-allergen and stop it immediately. May help prevent the tinnitus sound from going up. 
• Some easy techniques using your hands and fingers: https://www.youtube.com/watch?v=FztARB3rbw0&feature=youtu.be (has not worked for me so far - or maybe I did not do it regularly)
• Vit B 12 and D intake
• Vagus Nerve Stimulation. "Vagus Nerve Stimulation Resets the Patterns of Brain Activity That Have Gone Awry in Tinnitus. In many cases, tinnitus is caused by hyperactivity (or too much activity) in the brain's auditory cortex. Vagus nerve stimulation is a promising new tool for the treatment of chronic tinnitus. Current protocols produce a clinically significant but moderate improvement in tinnitus distress and a modest benefit in tinnitus loudness perception." (Read about it, not tried)

Please let me know if anything has worked for you.