By | May 9, 2025
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How To Avoid External Hemorrhoids

Avoiding external hemorrhoids, which are swollen veins around the anus or lower rectum, can often be achieved through lifestyle changes, proper hygiene, and habits that reduce strain or irritation in the area. Here are steps you can take to reduce the risk of developing external hemorrhoids:

1. Maintain a Healthy Diet

  • Increase fiber intake: Eating plenty of high-fiber foods such as fruits, vegetables, whole grains, and legumes can help soften stools and prevent constipation, reducing the strain during bowel movements.
  • Drink plenty of water: Staying hydrated keeps stool soft and easier to pass, reducing the need to strain.
  • Avoid low-fiber foods: Minimize processed foods and those high in fat, as they can contribute to constipation and hemorrhoid development.

2. Practice Healthy Bowel Habits

  • Don’t strain during bowel movements: Straining puts excess pressure on the veins in your anus and can lead to hemorrhoids. If you have trouble passing stools, consider using stool softeners or fiber supplements.
  • Don’t delay bowel movements: If you feel the urge to go, don’t hold it in. Delaying bowel movements can lead to constipation, making the stool harder and more difficult to pass.
  • Use the proper posture: When sitting on the toilet, try elevating your feet on a small stool (known as the squatty potty method) to help straighten the rectum and make bowel movements easier.

3. Avoid Sitting for Long Periods

  • Limit prolonged sitting: Sitting for extended periods, especially on hard surfaces, can increase pressure on the veins in your rectal area. If your job or lifestyle requires long sitting periods, take regular breaks to stand, stretch, and move around.
  • Take breaks: If sitting for long periods is unavoidable, try to stand up, walk around, or stretch every 30 to 60 minutes.

4. Stay Active and Exercise Regularly

  • Exercise regularly: Physical activity helps promote regular bowel movements and reduces constipation. Aim for 30 minutes of moderate exercise most days of the week.
  • Kegel exercises: These exercises, which strengthen the pelvic floor muscles, can help improve circulation in the rectal area and reduce the risk of hemorrhoids.

5. Maintain a Healthy Weight

  • Avoid excessive weight gain: Being overweight can increase the pressure on your pelvic veins, which can contribute to the development of hemorrhoids. Maintaining a healthy weight can help reduce this risk.

6. Practice Good Hygiene

  • Wipe gently: When wiping after a bowel movement, be gentle and use soft toilet paper. Avoid harsh wiping or scrubbing, as it can irritate the sensitive skin around the anus.
  • Use moist wipes: Consider using alcohol-free, fragrance-free wipes or a wet washcloth to clean the area after bowel movements.
  • Avoid harsh soaps: Use mild, unscented soaps or wipes to clean the area around the anus. Harsh soaps or chemicals can irritate the skin.

7. Avoid Lifting Heavy Objects

  • Avoid heavy lifting: Lifting heavy objects can cause you to strain, increasing the risk of hemorrhoids. If lifting is necessary, use your legs, not your back, and avoid holding your breath (Valsalva maneuver) while lifting.

8. Use the Right Bathroom Habits

  • Don’t sit on the toilet for long periods: Avoid sitting on the toilet for extended times, such as when reading or using your phone. This can cause extra pressure on the rectal veins.
  • Use a bidet if available: A bidet can provide gentle cleaning and reduce the need for wiping, which may cause irritation.

9. Manage Existing Conditions

  • Treat constipation: If you’re already dealing with constipation, treat it promptly by increasing fiber intake, drinking more water, and using stool softeners or mild laxatives as recommended by a doctor.
  • Address diarrhea: Chronic diarrhea can irritate and inflame the anal area, increasing the risk of hemorrhoids. Consult your doctor for treatments if you experience ongoing diarrhea.

10. Be Mindful of Pregnancy and Childbirth

  • Pregnant women are at increased risk for hemorrhoids due to increased pressure in the pelvic area and hormonal changes. If you’re pregnant, try to maintain healthy bowel habits, avoid prolonged standing or sitting, and exercise gently (with approval from your doctor).

By following these preventative measures, you can significantly reduce your risk of developing external hemorrhoids. If you do experience symptoms such as pain, swelling, or bleeding around the anus, consider consulting a healthcare provider for further guidance.