Hemorrhoids Exercise
Hemorrhoids are a painful and annoying disorder that affects nearly half of all adults in America. They form when excessive pressure is exerted on the veins of the rectal and pelvic areas. Constipation, diarrhea, prolonged periods of sitting or standing, and heavy lifting are common causes of hemorrhoids. Symptoms of hemorrhoids include pain, itching, burning, and rectal bleeding. Hemorrhoids can be very disruptive as they can make it difficult to sit, stand, or even walk. But fortunately, there are a few simple lifestyle changes that you can make to prevent the development of hemorrhoids or reduce the symptoms of hemorrhoids that have already developed. Daily exercise, along with a few dietary changes, can significantly prevent your chances of developing hemorrhoids.
Exercise and the Prevention of Hemorrhoids
Exercise stimulates the digestive system and allows food and waste to proceed more quickly through the body. Food that does not sit in ht colon for prolonged periods will not be subject to the dehydration that causes constipation. Constipation and diarrhea are common causes of hemorrhoids. Hard, dry stools associated with constipation or soft explosive stools associated with diarrhea can both place increased amounts of pressure on the anal area. Hemorrhoids are caused or aggravated by the strain and irritation of these conditions. So it’s important to avoid both of these conditions in order to prevent or alleviate hemorrhoids. Daily exercise can be as simple as a walk around the block. Practiced for about thirty minutes on a daily basis can improve health and lessen the incidence if hemorrhoids.
Women can also practice Kegel exercises to strengthen the muscles of the vaginal wall and improve circulation in the anal and vaginal area. Hemorrhoids are especially prevalent during pregnancy, when increased blood volume, hormonal changes, and pressure on the uterus combine to create the perfect environment for the development of hemorrhoids. Kegel exercises not only help to reduce the incidence of hemorrhoids; they are also a good way to strengthen the vaginal muscles that will be used during child birth. No special equipment or experience is necessary to do Kegels. Simply squeeze the vaginal and anal muscles as if you were trying to avoid urination. Hold the tensed muscles for as long as possible (working up to about eight to ten seconds.) Repeat the move about twenty five times throughout the day.
Dietary Changes and the Prevention of Hemorrhoids
The best way to prevent hemorrhoids is to establish healthy bowel habits. Improving your diet, eating regular meals, and obeying the body's natural urges to go to the bathroom, are important ways to reduce strain on the rectal area. Increase water and fiber consumption to soften stools, hydrate the body, and reduce strain during bowel movements. But be careful when adding fiber to the diet that you do it gradually. Too much fiber can worsen diarrhea and cause painful gas and bloating. It's also important to eat regular meal throughout the day. Eating regularly promotes healthy bowel functioning.
Other Ways to Prevent Hemorrhoids
Extended periods of sitting or standing can cause blood to build up in the anal area and increase pressure on the veins. If your work requires you to sit or stand for a prolonged period, try to take regular stretching breaks that alternate your position. Exercising for even a few minutes throughout the day can improve circulation and reduce pressure on the rectal area. When relaxing, try to lie on your side while reading or watching TV to decrease the amount of pressure on the rectal area.
Heavy lifting and poor lifting technique can also contribute to hemorrhoidal development. The sudden increase of pressure on the blood vessels can cause the veins in the rectal area to stretch and swell. Don't lift objects that you are not physically strong enough to lift. If your exercise routine includes the lifting of weights, take special care to avoid straining the lower back, pelvis, and rectum while you lift. Bend you knees and avoid holding your breath when lifting. Instead, breathe evenly, exhaling as you lift the object.
Exercise and Hemorrhoids
Try as you might to maintain a healthy diet and exercise routine, there are other factors such as age and heredity that may predispose you to developing a hemorrhoid. Under normal circumstance, hemorrhoids will shrink on their own with a little extra effort to reduce strain on the sensitive tissue. If its not too painful, continue your exercise routine to keep your circulation and your bowels moving. If, however, your hemorrhoids make exercise unbearable, daily stretching can help to relieve pressure on the anus and stimulate digestion.
If hemorrhoids are present, it's also important to keep the anal area clean to prevent irritation to the sensitive tissue. And try taking a warm sitz bath for ten to fifteen minutes, two to three times a day to reduce swelling and ease the pain associated with hemorrhoids. Do not use aspirin or other nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen as they can cause hemorrhoids to bleed more.
