Preventing haemorrhoids: Lifestyle changes and tips for long-term relief

Haemorrhoids, commonly known as piles, are swollen veins in the lower rectum or around the anus. They can cause discomfort, itching, and bleeding. Although they are common, making specific lifestyle changes can significantly reduce the risk of developing haemorrhoids or experiencing recurring symptoms. Below are some practical tips and guidance for long-term relief and prevention.

What causes haemorrhoids?

Haemorrhoids develop when pressure increases in the veins of the rectum and anus. Common causes include:

• Straining during bowel movements
• Prolonged sitting on the toilet
• Chronic constipation or diarrhoea
• Pregnancy
• Obesity
• A low-fibre diet
• Heavy lifting

Understanding these triggers can help you adopt measures to prevent haemorrhoids.

How can diet help prevent haemorrhoids?

A high-fibre diet is one of the most effective ways to prevent haemorrhoids. Fibre softens stool, making it easier to pass, and reduces the need to strain. Consider these dietary tips:

• Increase fibre intake: Aim for at least 25–30 grams of fibre daily from sources like fruits, vegetables, whole grains, and legumes.
• Stay hydrated: Drink plenty of water throughout the day to keep stools soft and prevent constipation.
• Avoid processed foods: Reduce consumption of refined and processed foods, as they often lack fibre and can worsen constipation.

What lifestyle changes can reduce the risk?

Small adjustments to your daily habits can make a big difference in preventing haemorrhoids. Here are some helpful strategies:

• Avoid prolonged sitting: Sitting for long periods, especially on the toilet, can increase pressure on the veins in the rectum.
• Exercise regularly: Physical activity improves circulation and promotes healthy bowel movements.
• Respond to the urge: Don’t delay going to the toilet when you feel the need to pass stool, as waiting can make stools harder and more difficult to pass.
• Practise good toilet habits: Avoid straining during bowel movements, and try not to sit on the toilet for extended periods.

Additional tips for long-term relief

For those at higher risk of haemorrhoids or who have experienced them in the past, the following tips can provide added protection:

• Maintain a healthy weight: Excess body weight can increase pressure on the rectal veins, leading to haemorrhoids.
• Use proper lifting techniques: When lifting heavy objects, bend your knees and avoid straining the lower back and abdominal muscles.
• Consider a fibre supplement: If you find it challenging to get enough fibre from your diet, supplements like psyllium husk can help.
• Practise good hygiene: Keep the anal area clean and dry to prevent irritation and infection.

What should you avoid to prevent haemorrhoids?

Certain habits and lifestyle factors can increase the likelihood of haemorrhoids. Avoid the following:

• Prolonged sitting or standing
• Heavy lifting without proper technique
• A diet low in fibre
• Dehydration
• Excessive use of laxatives or enemas, which can irritate the rectum over time

By addressing these factors, you can minimise your risk of developing haemorrhoids.

Key takeaways for prevention

To summarise, the key steps to preventing haemorrhoids include:

• Following a high-fibre diet with plenty of fluids
• Staying active and avoiding prolonged sitting
• Responding promptly to bowel movements
• Maintaining a healthy weight
• Practising proper hygiene and lifting techniques

By adopting these lifestyle changes, you can reduce the risk of haemorrhoids and improve overall bowel health. If you experience persistent symptoms or complications, consult a healthcare professional for tailored advice and treatment.