Hemorrhoids, also known as piles, are a common condition that affect millions of people worldwide. They occur when the veins in the rectum and anus become swollen and inflamed, causing pain, itching, and bleeding.

While there are various treatments available, prevention is always better than cure. In this article, we’ll show you how to avoid hemorrhoids naturally and maintain good bowel health.

1. Stay Hydrated

Drinking plenty of water is essential for good bowel health. Adequate hydration helps soften stools, making them easier to pass, and reduces the risk of constipation. Aim to drink at least 8 glasses of water a day.

You can also try drinking natural fluids like coconut water, fresh juices, and herbal teas to keep yourself hydrated throughout the day.

2. Eat Fiber-Rich Foods

Fiber is essential for maintaining good bowel health. It adds bulk to stools, making them easier to pass, and reduces the risk of constipation. Fiber also helps to reduce inflammation and prevents damage to the veins in the rectum and anus.

Some fiber-rich foods include fruits like apples, bananas, and berries, vegetables like broccoli, carrots, and peas, as well as whole grains like oats, brown rice, and quinoa.

3. Exercise Regularly

Maintaining an active lifestyle is crucial for good bowel health. Exercise helps to stimulate bowel movements, reduce inflammation, and improve circulation.

Aim to include at least 30 minutes of physical activity into your daily routine, such as brisk walking, cycling, or yoga.

4. Avoid Straining During Bowel Movements

Straining during bowel movements can cause damage to the veins in the rectum and anus, leading to the formation of hemorrhoids. To avoid straining, try not to delay bowel movements, as this can cause stools to become dry and hard.

Instead, respond to the urge to go as soon as you can. You can also try changing your posture while on the toilet. Use a footstool to elevate your feet and lean forward to make passing stools easier.

5. Take Regular Breaks

If you sit for long periods, make sure to take regular breaks and move around. Sitting for too long can lead to reduced blood flow to the rectum and anus, causing inflammation and increasing the risk of hemorrhoids.

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Try getting up and stretching every hour or so, or take a short walk around the office.

6. Practice Good Hygiene

Good hygiene practices can help reduce the risk of infection and inflammation in the anal area. After a bowel movement, gently clean the area with unscented wipes or damp tissues. Avoid using harsh soaps or scrubs, as these can irritate the skin.

You can also soak in a warm bath for 10-15 minutes to relieve pain and itching.

7. Avoid Tight Clothing

Tight-fitting clothing can increase pressure on the veins in the rectum and anus, leading to inflammation and the formation of hemorrhoids. Make sure to wear loose, breathable clothing, especially around the waist and thighs.

Tight jeans, leggings, and underwear with tight elastic bands can also worsen existing hemorrhoids.

8. Try Natural Remedies

There are various natural remedies available that can help ease the symptoms of hemorrhoids.

Some popular remedies include applying aloe vera gel or coconut oil to the affected area, using witch hazel pads to reduce inflammation, and taking sitz baths with Epsom salt to relieve pain and itching. Be sure to consult with your healthcare provider before trying any new remedies.

9. Maintain a Healthy Weight

Being overweight or obese can increase the pressure on the veins in the rectum and anus, leading to inflammation and the formation of hemorrhoids.

Maintaining a healthy weight can help reduce the risk of developing hemorrhoids and other bowel conditions. Try to follow a balanced diet, limiting processed foods and sugary drinks, and aim to stay within a healthy weight range.

10. Don’t Smoke

Smoking can increase the risk of developing hemorrhoids and other bowel conditions. Smoking damages blood vessels, reduces circulation, and increases inflammation in the body. If you smoke, try to quit or seek professional help to quit smoking.

Not only will it reduce the risk of hemorrhoids, but it will also improve your overall health and wellbeing.