They may not be fun to talk about, but hemorrhoids are actually a fairly common part of life.
“Hemorrhoids are normal features of anatomy,” says Steven Kussin, MD, a gastroenterologist in New York and author of Doctor, Your Patient Will See You Now: Gaining the Upper Hand in Your Medical Care. “We all have them.”
They become a problem when hemorrhoids start to become itchy, cause pain, or bleed. Fortunately there are a number of simple strategies to prevent hemorrhoids from interfering with your daily life.
1. Fill Up on Fiber
Hemorrhoids are more likely to occur in people who have infrequent bowel movements. One of the easiest, most natural ways to become more regular is by filling up on fiber either through your diet or supplements. “Adding fiber to the diet is the universal recommendation of both family doctors and gastroenterologists,” says Dr. Kussin. “It may increase gas, but this is a small price to pay for the benefits.” Aim to get 25 to 30 grams of fiber per day. Great food sources of fiber include:
- Legumes, such as split peas, lentils, black beans, lima beans, and baked beans
- Whole grains, such as barley, bran flakes, oatmeal, and brown rice
- Vegetables, such as artichoke, green peas, broccoli, and Brussels sprouts
- Fruits, such as raspberries, pears, apples, and bananas
2. Drink Enough Water
This hemorrhoid prevention strategy is simple and cheap, yet so few of us actually do it. Along with eating a healthy diet full of fiber, adequate hydration from water is the key to having healthy bowel movements. “Drinking enough water helps prevent constipation and therefore decreases straining,” says Richard Desi, MD, a gastroenterologist at Mercy Medical Center in Baltimore. Drinking six to eight glasses of water each day doesn’t just keep your digestive system running smoothly, it benefits your entire body.
3. Get Plenty of Exercise
According to Dr. Desi, exercise and hemorrhoids have a love-hate relationship. “Exercise helps keep the colon more regular,” he says. “However, engaging in activities that increase abdominal pressure and/or straining (such as weightlifting) can lead to the formation of hemorrhoids.” Staying active reduces your time spent sitting and putting pressure on the veins in your lower rectum. If you have a history of problematic hemorrhoids, you might want to steer clear of lifting heavy weights or other strenuous activities and opt for more moderate exercise routines such as yoga, swimming, or walking to prevent hemorrhoids from flaring.
4. Be Careful When It Comes to Laxatives
When you’re constipated, some fiber supplements, particularly psyllium capsules, have a track record of helping get you more regular, which can prevent painful hemorrhoids. As far as laxatives go, they can help as long as you choose the correct ones. “The safest laxatives are those that work with your body rather than those that stimulate or simulate normal physiological activities,” Kussin says. “Some laxatives work by stimulating intestinal contraction to move the contents along. This might increase hemorrhoid pressures and cause symptoms.” To prevent hemorrhoids or to treat hemorrhoids that are active, Kussin suggests osmotic laxatives that simply increase the amount of water in the gut and reduce constipation.
5. Don’t Fight the Urge
When you have to go, go. This is one of the simplest ways to prevent hemorrhoids. “Ignoring Mother Nature has its risks, and hemorrhoids are one of them,” Kussin says. “If you obey your body when it screams at you, the chance of problems is less. You listen to everyone else when they scream at you; why not listen to your own body, too? When you wait until you decide you have the time to move your bowels, success will be far more elusive and straining far more likely.”
6. Avoid Straining
Straining and putting more pressure on the veins in your rectum is one of the most common causes of painful or bleeding hemmorhoids. In some cases, this can happen as a result of pushing too hard when trying to have a bowel movement. Other situations can cause straining too, such as lifting heavy objects, a chronic cough, or even pregnancy. If you have issues with hemorrhoids, Kussin advises being aware of the strain you’re putting on your bowels and avoiding it as much as you can.
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