Top 9 Everyday Habits That May Increase Your Risk of Hemorrhoids
Hemorrhoids are swollen veins in the lower rectum or anus. These can be classified into two types: internal hemorrhoids, which are located within the rectum, and external hemorrhoids, which form around the anus. Hemorrhoids may cause discomfort, itching, and, in some cases, bleeding. They often result from added pressure on the rectal veins, which can happen from various daily habits.
Understanding what habits and lifestyle factors can contribute to hemorrhoid development is important for prevention. Below are nine common routines that can increase your risk of hemorrhoids significantly.
Sitting on the toilet for too long
Spending extended time on the toilet can contribute to hemorrhoids. Although it may feel relaxing to scroll through your phone while using the bathroom, sitting too long can strain the rectal area. When you sit, your pelvic muscles relax, allowing blood to flow into the hemorrhoidal veins. Staying in this position for long periods increases the pressure, which can make hemorrhoids swell and worsen symptoms.
Low-fiber diet
A diet low in fiber can contribute to constipation, one of the most common reasons for hemorrhoids. Fiber helps soften the stool and promotes regular bowel movements. Without enough fiber, stools can become hard, which makes it difficult to pass them without straining. Adding more high-fiber foods, like fruits, vegetables, and whole grains, can help lower your risk of hemorrhoids by making bowel movements easier.
Long biking sessions
Spending extended time on a bike, especially one with a hard seat, can increase the risk of hemorrhoids. The sitting position and forward-leaning posture while biking can add pressure on the rectal area, affecting blood flow to the veins around the anus. If you frequently bike, consider using a more comfortable, padded seat and taking breaks to reduce pressure in the area.
Not drinking enough water
Dehydration can lead to constipation, which in turn increases the risk of hemorrhoids. When you’re not drinking enough water, your body pulls water from the stool to stay hydrated, making it harder and more difficult to pass. Aim to drink enough water each day to maintain regular bowel movements and reduce the chance of hemorrhoids.
Obesity
Excess body weight, particularly around the abdomen, adds pressure to the rectal veins and can make hemorrhoids more likely. This added weight restricts blood flow and causes the veins to expand. Maintaining a healthy weight through diet and regular physical activity can help reduce this pressure and lower your risk of developing hemorrhoids.
Coughing and sneezing
While occasional coughing and sneezing won’t cause hemorrhoids, frequent or prolonged bouts can increase pressure on the rectal area. If you already have hemorrhoids, coughing and sneezing can worsen the discomfort. Managing allergies or chronic cough with appropriate treatment may reduce the added pressure on the rectal veins.
Prolonged sitting
Sitting for extended periods, whether at work, in front of the TV, or in other settings, can also raise your hemorrhoid risk. Staying seated compresses the rectal veins, adding pressure. Regular movement throughout the day, even simple stretches, can help ease the pressure on the rectal area. If your job requires long hours of sitting, try to stand up and move around every hour to reduce strain.
Heavy lifting
Frequent heavy lifting can contribute to hemorrhoids. Lifting large weights causes you to tighten abdominal muscles, which in turn increases pressure on the veins around the rectum. If you lift weights or have a job that requires heavy lifting, make sure to use proper form, avoid excessive straining, and take breaks between lifts.
Pregnancy
Pregnancy is a common time for hemorrhoids to develop due to the increased pressure in the pelvic area. As the baby grows, the pressure on the veins in the lower abdomen and rectum can increase. Hormonal changes during pregnancy also make blood vessels more likely to swell. Regular movement, good hydration, and a high-fiber diet can all help reduce the risk of hemorrhoids during pregnancy.