Hemorrhoids are swollen, inflamed venous cushions in the anal canal. They can cause pain, itching, and even bleeding.
However, you can reduce the risk of these uncomfortable symptoms with a few simple lifestyle changes.
Colorectal surgeon Arielle Kanters, MD, shared five easy ways to prevent hemorrhoids with the Cleveland Clinic, explaining how small adjustments can make a big difference.
1. Go When You Need To
It may seem like obvious advice, but many people ignore their body’s signals.
Delaying a trip to the bathroom can cause stool to become hard and dry, making it more difficult to pass.
Straining to have a bowel movement increases the risk of hemorrhoids.
On that note, avoid forcing a bowel movement when you don’t actually need to go.
Excessive straining puts pressure on the anal veins, which can lead to hemorrhoids. This strain can also push internal hemorrhoids outward, making them external.
2. Don’t Use the Bathroom as a Reading Room
Think of your time on the toilet as a necessity, not an extended escape.
If you keep magazines or books in the bathroom, consider relocating them.
Avoid bringing your phone into the restroom—no scrolling through Facebook, Instagram, TikTok, or playing games.
Why? The longer you sit, the more likely you are to strain. The seated position also puts extra pressure on the blood vessels in your anus.
Both factors increase the risk of hemorrhoids.
3. Rethink Your Diet
To prevent hemorrhoids, your stool should be soft and easy to pass.
You can achieve this by making smart dietary choices and drinking plenty of water to avoid dehydration.
A lack of fiber is the most common cause. If you’re constipated, try increasing your fiber intake from leafy greens, fruits, and whole grains.
Fiber helps prevent constipation, reducing strain—a key risk factor for hemorrhoids.
However, fiber comes with a warning. Some people have slow transit constipation, meaning their digestive system moves slower than normal.
For them, excess fiber can worsen constipation by making stool sit longer in the intestines.
It’s also important to listen to your body and avoid foods that irritate your digestive system. For some, dairy, gluten, or processed foods may be problematic.
4. Keep Moving
Moderate exercise can help improve or prevent many digestive issues, including hemorrhoids.
When you live a sedentary lifestyle, everything slows down—including your bowels.
Physical activity keeps stool moving through the intestines, helping to prevent constipation and hard stool.
Walking, jogging, cycling, and yoga are great choices. The key is to stay active.
However, avoid heavy lifting exercises, such as squats or other movements that increase abdominal pressure. If you’re trying to prevent hemorrhoids, these exercises may do more harm than good.
5. Talk to Your Doctor
If your symptoms change or bleeding increases, consult your doctor for an evaluation.
Not all hemorrhoid treatments require surgery, but it’s essential to rule out other conditions.
Additional Lifestyle Tips to Prevent Hemorrhoids
- Drink more water – fiber without enough water can lead to hard stools.
- Avoid prolonged sitting – extended sitting increases pressure on the anal veins.
- Consider fiber supplements – talk to your doctor if dietary changes aren’t enough.
- Use a footstool when using the toilet – elevating your feet can improve bowel movements and reduce strain.
By following these simple steps, you can help prevent hemorrhoids and maintain better digestive health.
This article is based on information from Pensionist.
