Hemorrhoids are swollen veins in the rectum and anus that can cause pain, itching, and discomfort. They are usually caused by straining during bowel movements, pregnancy, sitting for long periods, or chronic constipation or diarrhea.

Fortunately, there are several tips you can follow to avoid hemorrhoids and reduce your risk of developing them.

1. Eat a High-Fiber Diet

A diet high in fiber can help prevent constipation and promote regular bowel movements. Aim to consume between 25 and 35 grams of fiber daily by eating whole grains, fruits, vegetables, legumes, and nuts.

2. Stay Hydrated

Dehydration can also contribute to constipation, so be sure to drink plenty of water and other fluids throughout the day. Aim for eight glasses of water daily and avoid excessive alcohol and caffeine, which can dehydrate you further.

3. Exercise Regularly

Regular physical activity can help keep your bowels moving and prevent constipation. Aim for at least 30 minutes of exercise most days of the week, such as brisk walking, running, or cycling.

However, be sure to consult your doctor before starting any new exercise routine.

4. Take Breaks from Sitting

Sitting for long periods, such as at a desk job or while watching TV, can put pressure on the veins in your rectum and anus. Try to take breaks every hour to stand up and stretch, and avoid sitting on hard surfaces for too long.

5. Avoid Straining

Straining during bowel movements is one of the main causes of hemorrhoids. To avoid this, try to relax and take your time while on the toilet.

You can also use a stool or footrest to elevate your feet and help you assume a natural squatting position, which can make it easier to eliminate waste.

6. Practice Good Hygiene

Keeping the anal and rectal area clean and dry is important for preventing irritation and infection. After bowel movements, use gentle, unscented wipes or a small amount of petroleum jelly to clean the area.

Avoid using soap or harsh cleaning products, which can irritate the skin.

7. Don’t Delay Bowel Movements

Ignoring the urge to have a bowel movement can cause constipation and make hemorrhoids worse. Try to go to the bathroom when you feel the need, even if it means taking a break from work or social activities.

8. Avoid Heavy Lifting

Lifting heavy objects can strain the muscles in your abdomen and lower rectum, causing hemorrhoids. If you need to lift something heavy, ask for help or use a dolly or other lifting device.

9. Treat Constipation Promptly

If you experience constipation, take steps to relieve it as soon as possible. This may include eating more fiber, drinking more fluids, taking a mild laxative, or trying a natural remedy like prune juice or psyllium husk.