If there’s one thing people don’t like talking about, it’s hemorrhoids. Despite being a common problem that affects approximately 50% of people over the age of 50 and with studies showing that nearly 75% of people will have them at some point, there is still a lot of embarrassment surrounding the issue. After all, we are talking about enlarged and swollen veins around the anus. It certainly doesn’t help that hemorrhoids have become the butt of many jokes in mainstream media, popular flicks and viral memes. Pardon the pun. But what are they really and what do they mean for your health? Whatever you do, don’t Google it. Instead, keep reading to learn the truth about hemorrhoids and how you can prevent or relieve them as needed.
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What Are Hemorrhoids?
Hemorrhoids, also referred to as piles, are swollen and enlarged varicose veins that are found in the lower rectum (the last part of the bowel) and outside of the anus. Everyone has tissue in this area that is made up of blood vessels, muscle and connective tissue. It’s only when these become enlarged or distended that the irritating and noticeable symptoms appear, which commonly occurs with age. In fact, studies found that 50% of people over the age of 50 have hemorrhoids.
However, not all hemorrhoids are the same and there are varying degrees of symptoms. Some people don’t even know they have them, as no major signs or symptoms are produced and many others experience symptoms that are extremely painful and uncomfortable, especially if the hemorrhoids are recurrent.
Now, this highly depends on the type of hemorrhoids you’re dealing with. Hemorrhoids can occur on the inside or outside of the rectum and the type depends on where the swollen vein has developed. For example, there are three types of hemorrhoids:
- External hemorrhoids: These are swollen veins that form underneath the skin around the anus. External hemorrhoids tend to be itchy and painful, with occasional bleeding.
- Internal hemorrhoids: These are swollen veins that form inside the rectum. They can go completely unnoticed, as they aren’t usually painful and may only produce some blood time to time.
- Prolapsed hemorrhoids: Both external and internal hemorrhoids can become prolapsed, which is when they stretch and protrude outside of the anus. These can also produce bleeding and cause extreme pain.
While none of these symptoms or situations are ideal, hemorrhoids are generally considered harmless and rarely a serious issue. Symptoms also tend to lessen in a couple of days.
Common Causes Of Hemorrhoids
There are a lot of theories out there about what causes hemorrhoids. Some people will tell you that they are caused by sitting on cold pavement or hot surfaces, and others are certain that they are caused by spicy foods. Rest be assured, these are all myths. You can sit on hot and cold surfaces, and you can still enjoy spicy foods.
Hemorrhoids are actually caused from straining, as it puts pressure on the veins in the rectum or around the anus. Anything that causes straining can eventually lead to hemorrhoids, particularly if the strain is intense and/or repetitive. As such, some common causes of hemorrhoids are:
- Pressure placed on the pelvis from weight gain, especially during pregnancy
- Constipation or pushing too hard when trying to go to the bathroom
- Weightlifting
- Lifting heavy objects
- Childbirth
- Chronic diarrhea
There are a variety of factors that can increase your risk of developing hemorrhoids as well, such as:
- Lack of fiber in diet
- Being overweight
- Age
- Pregnancy
- Sedentary lifestyle
- Poor hydration
- Family history of hemorrhoids
Tips For Preventing Hemorrhoids
The best thing you can do to prevent hemorrhoids is to make some healthy diet and lifestyle changes that will keep your stool soft, prevent constipation and encourage regular bowel movements. Here are some top suggestions:
Increase Dietary Fiber In Your Diet
Fiber is essential for supporting a healthy gut. Unfortunately, studies found that only 5% of Americans get the daily recommended amount of fiber in their diet each day. Without enough fiber in your diet, you are more likely to experience constipation and irregular bowel movements, both of which can increase your risk of developing hemorrhoids. So, increase your dietary fiber can make a significant difference.
According to the USDA’s Dietary Guidelines, women under 50 should aim to get 25 grams of fiber in their diet, and women over 50 should aim to get 22 grams each day. For men under 50, the recommended amount is 34 grams of fiber each day and 28 grams for men under 50.
But how do you get more fiber in your diet? It’s actually quite simple. Aim to include more high-fiber foods in your meals, such as:
- Fruits, such as apples, avocado, bananas, berries, cherries, guava, kiwi, mandarins, mangos, oranges, pears, and pomegranate
- Vegetables, such as asparagus, artichokes, broccoli, carrots, cauliflower, collard greens,
- Beans, peas and legumes, such as navy beans, split peas, pinto beans, kidney beans, soybeans, lentils,
- Nuts and seeds, such as almonds, pecans, peanuts, walnuts and chia seeds
- Grains, such as barley, whole grain pasta, quinoa, and oats
Just be sure to add more fiber into your diet gradually to avoid excessive bloating and gas.
If you still aren’t getting enough fiber in your diet from whole food sources, you may want to consider taking a fiber supplement such as psyllium husk.
Avoid Low-Fiber Food
In addition to increasing your fiber intake with high-fiber foods, you’ll also want to avoid eating foods that have little to no fiber in them, such as cheese and processed foods. These types of foods are known to contribute to fewer bowel movements, constipation and smaller stools.
Stay Hydrated
Maintaining proper hydration is essential for all aspects of your health, including your rectum. This will help prevent constipation and the hardening of your stool, and ultimately, the straining that causes hemorrhoids. It’s recommended that you should be drinking at least 8 glasses of clean water each day, and even more if you are exercising and sweating it all out.
Additionally, try to avoid beverages that tend to be dehydrating, such as coffees, soda and alcohol.
Stay Active With Regular Exercise
Regular exercise can help to keep your bowel movements regular, which will help prevent backup, constipation and strain. Exercise can also help you lose weight, which tackles another major factor known to increase the risk of hemorrhoids. So, aim to get a minimum of 20 to 30 minutes of moderate exercise each day. This can be as simple as taking a brisk walk around the block.
Improve Your Pooping Habits
Making some simple adjustments to your bathroom habits can help prevent hemorrhoids. For example, never strain or hold your breath when doing a bowel movement, as the strain can put excess pressure on the veins in your rectum and anus. You’ll also want to try to avoid “holding it in” and instead, go to the bathroom as soon as you feel the need to do so to prevent the hardening of your stool and extra strain. You may also want to consider getting a toilet stool to promote proper pooping posture (yes, it’s really a thing!).
Start Standing More
Excessive sitting has a bad rap for all the right reasons. It’s not only harmful to your physical health, but it can also increase your risk of developing hemorrhoids as it places stress on the veins in your anus. So, avoid sitting for too long, especially when on the toilet. So, stop taking your tablet or smartphone into the bathroom with you and set a stand reminder on your watch to break up your sitting periods throughout the day.
Effective Ways To Relieve Hemorrhoids
Hemorrhoids are rarely a dangerous condition but they can certainly be uncomfortable, itchy, and painful. There are several things you can do at home to tackle the irritation and ease discomfort quickly and effectively.
- Take a sitz bath: You can create your own by filling up your tub with warm shallow water or you can purchase a plastic kit at your local drugstore. You may also want to sprinkle in some pure Himalayan bath salts to help with the inflammation.
- Try hot/cold therapy: Apply ice for 10 minutes to help with swelling and then, apply heat for 10 to 20 minutes to help with the pain and itching. Repeat as needed.
- Avoid all types of straining: Whether you’re sitting on the toilet, lifting some boxes or at the gym, avoid all activities that cause straining.
- Practice proper hygiene: This tip should go without saying but it never helps to have a good reminder – clean your anus properly, especially after a bowel movement. If needed, install a bidet on your toilet or use some disposable wipes.
- Sit on soft surfaces: When possible, avoid sitting on harder surfaces and opt for the soft, cushioned seats instead as this will help reduce swelling.
- Use witch hazel: Purchase some witch hazel or witch hazel pads and apply to the area to reduce swelling, itching and pain.
- Avoid using soap on your anus: Soap can cause further irritation on your rectum. Instead, use warm water or a fragrant-free soap designed for sensitive skin.
If these natural remedies aren’t providing you with the relief you’re looking for, you may want to use common pain relievers, such as acetaminophen, ibuprofen, or aspirin to alleviate the pain or discomfort. There are also many over-the-counter creams you can use. If your symptoms persist, do seek medical attention. In some cases, medical treatment may be required to ease your symptoms or to remove the hemorrhoid entirely.
Hemorrhoids are a common problem many people experience, and although they’re typically harmless, they can cause great discomfort, pain and embarrassment. Fortunately, there are many things you can do to effective prevent and relieve all of the symptoms.
