Hemorrhoids can be an uncomfortable, recurring problem, causing symptoms like burning, itching, and sometimes bleeding. While they’re common, there are ways to reduce the likelihood of experiencing them.
Here are practical, everyday prevention strategies, plus what to do if you already have hemorrhoids.
1. Wait Until the Urge is Real
One of the simplest ways to reduce hemorrhoid risk is to wait until you genuinely feel the urge to go. Delaying bathroom time or sitting without an urge can lead to straining. Frequent straining over time creates pressure on the blood vessels in the anal area, which can lead to hemorrhoids. So, listen to your body and avoid forcing anything.
2. Skip the Strain
When it’s finally time to go, avoid pushing or straining. Straining while passing a bowel movement puts intense pressure on the veins around the anus. If you feel blocked or constipated, consider getting up and trying again later. Adjusting your position, such as raising your knees slightly by placing your feet on a small stool, can make bowel movements easier, too.
3. Use Stool Softeners if Necessary
If constipation or hard stools are common for you, consider taking a gentle stool softener. This can help relieve the strain and reduce the risk of hemorrhoids. Stool softeners work by adding moisture to the stool, making it easier to pass without pressure.
4. Increase Fiber Intake
Fiber is essential for softening stool and promoting healthy bowel movements. If you don’t get enough fiber, stool becomes harder and more difficult to pass, which can result in strain. Vegetables, fruits, whole grains, and fiber supplements like Psyllium husk are great options. Aim for 25-30 grams of fiber daily, but add it gradually to avoid gas or bloating.
5. Drink Plenty of Water
Hydration is key to preventing hard stools and constipation. When the body lacks water, it draws moisture from the stool, making it dry and difficult to pass. Drinking enough water, about 8-10 glasses daily, can help keep your digestive system flowing smoothly and your stools soft and manageable.
6. Be Mindful of “Binding” Foods
Certain foods, like dairy, processed foods, and heavy starches, can contribute to constipation. If you’re prone to hemorrhoids, cutting back on dairy and milk can make a big difference. Instead, try dairy alternatives or increase foods rich in natural fiber to balance out your diet.
7. Stay Active
Regular physical activity can promote digestive health and prevent constipation. Movement encourages regular bowel movements, so find ways to stay active, even if it’s a light walk around your neighborhood. Physical activity doesn’t have to be intense, just a daily routine to keep things moving.
8. Avoid Holding Your Breath During Bowel Movements
Holding your breath or straining can cause blood to pool in the rectal veins, which may lead to hemorrhoids. Breathe naturally and relax as much as possible while using the restroom.
When It’s Too Late: Tips for Soothing Hemorrhoids
If you already have hemorrhoids, the prevention tips above will still help. But for relief, you can also add:
- Sitz Baths: Soak the area in warm water for 15-20 minutes to soothe irritation.
- Hemorrhoid Creams: Over-the-counter creams reduce swelling and discomfort.
- Witch Hazel: Applying it with a cotton ball can soothe inflamed skin.
- Avoid Sitting: If possible, reduce sitting to avoid extra pressure on the area.
Hemorrhoids should resolve within about a week with these care methods. However, if symptoms persist or worsen, it’s essential to consult a colorectal specialist for further help.