Hemorrhoid Prevention

Hemorrhoids are often caused by increased pressure on your rectum, including straining during bowel movements, having diarrhea or constipation, sitting too long on the toilet, heavy lifting, and being pregnant. But sometimes, the cause is unknown. As we age, the tissue around our anus and rectum becomes weaker, and the veins that move blood to and from the anus are more likely to swell and bulge.

Although hemorrhoids may be inevitable, here are some tips to reducing their recurrance: 

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Hydrate

Firm stool can irritate your hemorrhoids because you will be more likely to strain when you are using the bathroom. One great way to soften your bowel movements in addition to stool softeners and fiber is to hydrate, hydrate, hydrate! More water in your body equals softer bowel movements.

Some ways to increase your water intake:

Alcohol and high-sugar drinks should be avoided because they are dehydrating and cause constipation.

Coffee and other caffeinated drinks are no longer believed to be dehydrating as long as you stick to moderate intake. 

Fiber

Fiber supplements like psyllium husk powder or a diet high in fiber can soften your stool. Fiber softens your stool, making it easier to pass, which reduces irritation of your anus. Preventing irritation is essential to quick healing.

Our favorite high-fiber foods:

  • Raspberries

  • Beans

  • Apples

  • Green peas

  • Whole wheat pasta

  • Oatmeal

Click here for more high-fiber food ideas from Mayo Clinic.

Go When You Feel the Urge

Abstaining from using the bathroom can cause hemorrhoids. The longer the stool remains in your intestines, the more dehydrated and harder the stool becomes. Firm stool can irritate your rectum, making the recurrence of hemorrhoids more likely. As soon as you feel the urge to defecate, go to the bathroom.

Do Not Strain

When using the bathroom, do not force your stool out. If you find yourself pushing, take a deep breath and practice relaxing your rectum and anus to let the bowel movement pass with minimal pressure. Using a footstool like a Squatty Potty or a foldable stool so that your knees are above your hips is also highly recommended. This position relaxes your pelvic floor muscles and keeps you from straining.

Limit Toilet Time

Are you sitting on the toilet for long periods of time? Perhaps you're getting distracted by your phone or waiting for your bowel to empty. Unfortunately, this can cause undue pressure on your anus and rectum, resulting in hemorrhoids. 

You should be spending a maximum of five minutes going to the bathroom.

If you're getting distracted, consider leaving your phone outside of the bathroom or setting a timer for yourself. If you use the bathroom as a personal respite from your family or coworkers, just close the toilet seat lid and continue sitting. 

Waiting for your bowel to empty? Try changing positions, such as using a toilet stool or "leaning forward and grasping ankles," says Terri O'Neill RN, BSN from Michigan Medicine. You can also get off of the toilet and walk around to see if the feeling goes away. It often will!

toilet-stool-or-grab-ankles-image

Pictures by Michigan Medicine

Incomplete bowel movements could indicate that you are not hydrating enough or that you are not getting enough fiber in your diet. It could also indicate a more severe issue, so be sure to discuss this with your primary care provider.

Exercise/Be Active

Light and moderate movement can shrink existing hemorrhoids because it increases blood flow and moves blood away from the swollen veins. Exercising can also tone the muscles that help ease bowel movements and help your digestive system function better, decreasing the likelihood of hard, irritating stool.

Need some activity and exercise ideas? Here are some of our favorites:

Some exercises may add more pressure on your rectum and worsen your hemorrhoids, such as weight-lifting or biking. If you experience discomfort, try modifying the activity or intensity of your routine.

Physical Therapy

Did you know that you can use breathing techniques and pelvic floor exercises to improve your rectal health? People with tight pelvic floor muscles have to strain to empty their bowels. This pushing and straining results in hemorrhoids and anal fissures.

Belly breathing and pelvic floor toning can reduce your need to strain. Learn how to do these exercises.

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