How to Prevent Hemorrhoids: These Simple Guidelines Will Help
If the mere thought of hemorrhoids is enough to send a shiver down your spine, I have encouraging news for you: There are steps that you can take to minimize your chances of developing this itchy, uncomfortable and embarrassing condition.
By being careful about what you eat, how active you are, and even how you use the bathroom, you can help keep your rear healthy. Read on to learn more about how to prevent hemorrhoids.
Watch What You Eat
Avoiding constipation by keeping stools soft is one of the most effective ways to prevent hemorrhoids. The food that you put into your body has a large influence on how easy your bathroom experiences will be.
Plenty of Fiber
Your body relies on fiber to maintain an appropriate size and consistency for stool. It's not good to strain when using the bathroom, and if you're eating enough fiber, you shouldn't have to. Fiber adds bulk to your bowel movements so that you will go regularly. It also helps them stay soft so they are easier to pass.
You should get at least 25 to 38 grams of fiber each day. Men need to aim for the higher end of that spectrum. Women don't require as much fiber, so 25 grams is usually sufficient.
Natural sources of fiber include fruits, vegetables, beans and legumes. Whole grains are other good sources of fiber. You can find whole grains in brown rice, whole-wheat bread and many types of cereal.
Plenty of Water
Passing dry stool is difficult and even painful. It's best to avoid this unpleasant experience by keeping stool soft. For that, you need water, which is one of the main ingredients in soft stools. In fact, when your body is functioning properly, your solid waste is about three-quarters water!
How much water is enough? Everyone's needs are different, but in general, you should aim for about 6 to 8 cups of non-alcoholic drinks each day.
Learn more about the importance of hydration in the video below:
Supplements
Although it's good to get fiber from your food, some people need a little extra help to keep their bowels moving regularly. Over-the-counter fiber products designed to promote regularity can provide an extra dose of fiber.
These products are generally safe, but be sure to follow the package directions. When taking fiber supplements, drinking plenty of water is a must.
Exercise Regularly
Keep your body moving, and you'll keep your bowels moving too. Frequent exercise is a good way to keep from becoming constipated.
In one study, for test subjects who participated in running or bicyling, food moved through the digestive system more quickly than it did for participants who spent a lot of time sitting.
Moving your body helps stimulate the muscles of the bowel. Therefore, you may feel the urge to use the bathroom more frequently and won't become constipated.
Listen to Your Body
Sometimes the urge to defecate comes at an inconvenient time, so you're tempted to ignore it. It's time to start paying more attention to those urges. If you don't go right away, you could end up constipated.
Ignoring the call of nature means that the waste material sits in your intestinal tract longer. The intestines can draw water away from the fecal matter, which dries it out.
Once you get around to going to the bathroom, the stool will be harder to pass than it would have been if you'd gone as soon as you'd first felt the need. You may have to push more, and excessive pushing can cause hemorrhoids to develop.
Practice Thorough Hygiene
It turns out that bidet users might have the right idea. Researchers have found that using water to clean after a bowel movement offers greater protection from hemorrhoids than dry toilet paper does. If you don't have access to a bidet, try using flushable wipes.
The researchers recommended carefully cleaning the genital area in the bathtub or shower shortly before bed at least once a week. You could also use a sitz bath to soak the area after a bowel movement.
Balance Rest and Movement
Yes, exercise is recommended for keeping your bowels moving. However, it turns out that taking it easy can also help guard against hemorrhoids.
In one study, researchers found that people who were classified as having a sedentary lifestyle experienced hemorrhoids less frequently than others. Perhaps this is because various types of straining can cause hemorrhoids to flare up.
However, don't take this as a license to skip exercise. Physical fitness not only helps keep your bowels moving, but it is also is beneficial for your overall health.
Just be careful not to go overboard. Participate in moderate exercise activities, such as walking for 20 to 30 minutes, and avoid exercises that involve a lot of lifting or placing pressure on your rectal area. Be sure to take time for rest between exercise sessions.
Although hemorrhoid treatments like rubber band ligation and laser coagulation are minimally invasive ways to resolve this problem, your best bet is to avoid developing hemorrhoids in the first place. Do what you can to avoid constipation and excessive strain on your rectal region, and your rear will thank you.
As with all medical issues, your physician is the ultimate source as to what procedure best fits your needs. Discuss all options and get a second opinion if you have any doubts. These articles are intended to be a source of general information only.
