Easy Steps to Prevent Hemorrhoids in Everyday Life

Sahabat Hermina, hemorrhoids or what are often called hemorrhoids are a condition of swelling of the blood vessels in the rectum or anus area. Lifestyle, especially sitting habits, greatly influences the risk of hemorrhoids. The following is a guide to sitting positions and daily habits to prevent this condition:

1. Good Sitting Position

• Choose a comfortable and ergonomic chair

The right chair can support good body posture. Choose a chair that supports your lower back well and has comfortable cushions to prevent pressure on the pelvic area.

• Maintain Correct Sitting Position

Sit with your back straight and shoulders relaxed. Keep both feet fully on the floor. This position reduces pressure on the stomach and pelvic area, helping blood circulation to remain smooth.

• Avoid Sitting for Too Long

Sitting for long periods of time puts constant pressure on the rectal area. Every 30-60 minutes, stand up for a moment to stretch or walk around for a few minutes. Moving your body helps keep blood flow smoothly and reduces pressure in the anal area.

2. Bathroom Habits

• Limit Time on the Toilet

Spending too long on the toilet, especially while using gadgets, can worsen the risk of hemorrhoids. Sitting for a long time on the toilet increases pressure on the blood vessels of the rectum.

• Do not hold back or force a bowel movement

Holding in a bowel movement makes the stool harder, which can trigger hemorrhoids. It's best to defecate when you have a natural urge and don't push excessively.

• Use Supportive Sitting Techniques

The squatting position when defecating can help straighten the anal canal, make it easier to expel feces, and reduce the risk of straining which can cause hemorrhoids. Use a small stool to support your legs when sitting on the toilet so that your body position is closer to squatting.

3. Healthy Eating Pattern

• Consume High Fiber Foods

Fiber helps soften the stool and ease the process of defecation. Include fruits, vegetables, and whole grains in the daily menu.

• Drink Enough Water

Water helps keep stool soft. It is recommended to drink about 8 glasses of water per day or more if needed.

4. Exercise regularly

• Aerobic Sports

Walking, jogging and cycling help improve blood circulation and reduce the risk of constipation. This exercise also reduces pressure on the blood vessels of the rectum.

• Do Kegel Exercises

Kegel exercises can strengthen the muscles around the anus and help reduce the risk of hemorrhoids. This exercise is effective for improving the health of the pelvic area.

5. Other Daily Habits

• Avoid Lifting Heavy Weights

Lifting heavy weights increases pressure in the abdomen and pelvis, which can trigger hemorrhoids. If you have to lift heavy weights, use the correct technique by relying on the strength of your legs, not your back or stomach.

• Manage Weight

Being overweight increases the pressure on the blood vessels around the anus. Maintaining an ideal weight can reduce the risk of hemorrhoids.

• Reduce Alcohol and Caffeine Consumption

Alcohol and caffeine can cause dehydration, which worsens the risk of constipation. Avoid excessive consumption and drink lots of water for optimal hydration.

So, preventing hemorrhoids can be done by paying attention to daily habits, including a good sitting position, a healthy diet and an active lifestyle. By making simple changes such as avoiding sitting for too long, maintaining fiber and fluid intake, and exercising regularly, we can reduce the risk of hemorrhoids and maintain a healthy digestive system. Remember that prevention is always better than cure, and adopting a healthy lifestyle will provide long-term benefits for overall body health. Stay healthy.

Reference

• Bharucha, A. E. (2013). "Constipation and Hemorrhoids." Gastroenterology Clinics of North America, 42(1), 127–143.
• Riss, S., Weiser, F. A., Schwameis, K., et al. (2012). "The Prevalence of Hemorrhoids in Adults." International Journal of Colorectal Disease, 27(2), 215–220.
• Lohsiriwat, V. (2012). "Hemorrhoids: From Basic Pathophysiology to Clinical Management." World Journal of Gastroenterology, 18(17), 2009–2017.