Hemorrhoid Care: Daily Habits to Reduce Symptoms and Prevent Flare-Ups

Hemorrhoids can be uncomfortable and disruptive, but small lifestyle adjustments can make a big difference. From diet to hygiene, here is what you should and should not do to ease discomfort and prevent worsening symptoms.

1. Avoid Prolonged Sitting and Standing

Sitting for too long puts pressure on the veins in your rectal area, increasing the risk of hemorrhoid flare-ups. If you have a desk job, take breaks every 30 to 60 minutes to stand up, stretch, or walk around. Similarly, standing for extended periods can also worsen symptoms, so try to balance movement and rest throughout the day.

2. Limit Heavy Lifting and Strenuous Activity

Straining from lifting heavy objects can increase pressure on hemorrhoids, leading to swelling and discomfort. If you must lift something heavy, use proper technique. Bend your knees instead of straining your lower back and abdominal muscles. Consider switching to lighter workouts that focus on gentle movement, such as walking or yoga, which can promote better circulation.

3. Avoid Alcohol and Spicy Foods

Alcohol can dehydrate your body, leading to constipation, which worsens hemorrhoids. Even a small amount of alcohol can trigger swelling in some individuals. Additionally, spicy foods like chili peppers and black pepper can irritate your digestive tract, leading to discomfort during bowel movements. Opt for milder, fiber-rich foods that support gut health instead.

4. Eat More Fiber-Rich Foods

A high-fiber diet is essential for preventing constipation, which is one of the main causes of hemorrhoids. Some of the best fiber-rich foods include:
• Leafy greens (spinach, kale, lettuce)
• Root vegetables (sweet potatoes, carrots, beets)
• Fruits (bananas, papaya, apples, pears)
• Whole grains (oats, brown rice, quinoa)

Drinking plenty of water alongside a fiber-rich diet helps soften stools, making bowel movements smoother and reducing the need for straining.

5. Practice Healthy Bathroom Habits

Your bathroom routine plays a crucial role in preventing and managing hemorrhoids. Follow these tips to avoid unnecessary strain:
• Don’t delay bowel movements. Ignoring the urge to go can lead to harder stools and increase the risk of hemorrhoids.
• Use a proper posture. Consider placing your feet on a small stool to elevate your knees while sitting on the toilet. This mimics a natural squatting position, reducing strain.

• Don’t strain or sit too long. Avoid forcing bowel movements, and don’t linger on the toilet for extended periods, as this increases pressure on the rectal veins.

6. Be Gentle with Hygiene

Proper hygiene is key to preventing irritation and infection. Follow these hygiene tips:
• Use soft, fragrance-free toilet paper or moist wipes to avoid further irritation.
• If wiping is uncomfortable, try rinsing with warm water instead. A handheld bidet or a sitz bath can provide relief.
• Avoid scrubbing the area aggressively, as this can cause more damage.

7. Keep the Anal Area Clean but Not Overwashed

It is important to maintain cleanliness, but excessive washing can strip away natural oils and lead to further irritation. Wash the area gently with warm water once or twice a day, especially after bowel movements. If you have external hemorrhoids, be extra careful to avoid causing small tears or infections.

Managing hemorrhoids does not have to be complicated. By making simple changes like eating a fiber-rich diet, avoiding prolonged sitting, staying hydrated, and practicing gentle hygiene, you can significantly reduce symptoms and prevent flare-ups. If symptoms persist despite these adjustments, consult a healthcare professional for personalized advice.