Hemorrhoids Diet, Nutrition Connection

Hemorrhoids are enlarged blood vessels found in the anal canal. They can be either internal or external. Hemorrhoids are an all-too-familiar problem for millions of people—and have been since the dawn of time.

Nutrition Connection
-Drink lots of water. This softens the stool, which can relieve pain, bleeding, and prolapse (when hemorrhoids protrude outside the anal canal at the rectum).
-Fill up on fiber. Women should aim for 21 to 25 g of fiber a day; men should get 30 to 38 g a day. Be sure to eat at least two servings of a high-fiber food such as beans, whole grains, berries, apples, and pears (with the skin on) at every meal. Adding freshly ground flax seeds to cereals, smoothies, and yogurt is another way to add more fiber to your diet.

QUICK TIP:
Add a fiber supplement
Incorporating a fiber supplement containing psyllium helps prevent hemorrhoids.

Beyond the Diet
-Go when nature calls. Delaying a bowel movement can make it harder to pass later on, which exacerbates hemorrhoids.
-Don’t strain. Forcing out a bowel movement creates pressure that makes hemorrhoids worse. Relax, breathe, and let things pass naturally.
-But don’t dally. When you peruse a book or magazine while sitting on the commode, you also place pressure on hemorrhoids.
-Take exercise breaks. Spread exercise breaks throughout your day, especially if you sit for a living, as many people do.
-Avoid lifting. If you can forgo picking up heavy objects, do so. If you can’t, be sure to exhale while you’re lifting and don’t hold your breath.
-Sleep on your side, especially if you’re pregnant. This relieves pressure on the blood vessels in your pelvic region and may prevent hemorrhoids from enlarging.