Hearing loss and tinnitus, want to take care of myself

Hello, not really sure where to ask this, apologies if i'm in the wrong subreddit and about grammar typos english is not my mother tongue.

I'm a 30 years old male, due to bad habits, extensive gaming sessions with headphones, going to concerts ears unprotected and just listening to loud music everytime i'm outside and i have tinnitus and hearing loss. It happened really fast really, but i want to take action now and preserve my hearing is my priority number 1.

For those who suffer from this :

- Wich precautions do you take to protect your ears? What do you use to clean them? For those who train and/or run wich earplugs do you recommend me?

- By your experience, is there still any hope i recover from tinnitus and hearing loss? Here in my city in France i'll have an ENT apointement until only jully so i'm a bit shaken and in the unknown.

Thank you,

Fabrice.