How to prevent hemorrhoids scientifically, this knowledge is crucial

Hemorrhoids are a common anorectal disease, like a hidden "shadow", quietly affecting the daily lives of many people.

Hemorrhoids not only cause physical discomfort, such as pain, itching, blood in the stool, etc., but can also have a serious impact on your quality of life. However, don't worry, as long as you master scientific prevention methods, you can greatly reduce the risk of hemorrhoids. Next, let's explore these practical prevention knowledge together.

1. The formation of hemorrhoids

(1) Anatomical factors. From the perspective of human anatomy, when we are standing or sitting, the anus and rectum are located in the lower part of the body. Under the pressure of gravity and internal organs, the upward venous return is blocked, which can easily cause blood stasis and dilation, and then form hemorrhoids.

(2) Long-term constipation or diarrhea is an important cause. When constipated, people strain to defecate, which causes a sharp increase in abdominal pressure and obstructs blood return from the rectal veins. Frequent diarrhea can cause local inflammation and repeated stimulation of the anus, leading to venous congestion. In addition, long-term sitting and lack of exercise can slow down blood circulation in the body, cause blood stasis in the pelvic cavity, affect blood return from the rectal venous plexus, and increase the incidence of hemorrhoids.

(3) Eating habits are closely related to hemorrhoids. Many people like to eat spicy and greasy foods and often drink a lot of alcohol. However, these foods and alcohol can strongly irritate the rectal mucosa and anal skin, causing congestion and expansion of the hemorrhoidal venous plexus, and eventually causing hemorrhoids.

2. Scientific methods to prevent hemorrhoids

(1) Regular bowel movements. Develop good bowel movement habits and have regular bowel movements every day, preferably after meals, because the intestines will be stimulated by food and produce peristalsis, making it easier to defecate. Avoid ignoring the urge to defecate and forcing yourself to hold it in. This will cause the stool to stay in the intestines for too long, causing excessive water absorption, making it dry and difficult to pass, and increasing the risk of hemorrhoids. The bowel movement time should be controlled within 5 minutes as much as possible. Avoid distracting behaviors such as reading books or playing with mobile phones while defecating.

(2) Eat a healthy diet. ① Increase dietary fiber intake. Eat more foods rich in dietary fiber. Vegetables include spinach, celery, broccoli, etc.; fruits include apples, bananas, pears, etc.; whole grains include corn, oats, brown rice, etc. Dietary fiber can promote intestinal peristalsis, soften stools, and reduce the occurrence of constipation. ② Reduce the intake of irritating foods and maintain adequate water. Eat less spicy and greasy foods, such as chili peppers, peppercorns, fried foods, etc., avoid overeating, and eat until you are 70% to 80% full at each meal. At the same time, control the amount of alcohol you drink to avoid irritating the rectal and anal mucosa. At the same time, ensure adequate water intake: ensure 1500-2000 ml of water intake per day to promote metabolism and prevent dry stools.

(3) Appropriate exercise. ① Daily activities. Office workers, drivers and other people who sit for a long time should get up and move for 10-15 minutes every 1-2 hours, stretch their limbs and walk. ② Regular exercise. You can choose a sport that suits you, such as jogging, swimming, yoga, cycling, etc., and do it 3-5 times a week for more than 30 minutes each time. Regular exercise can promote blood circulation throughout the body, enhance gastrointestinal motility, and reduce the risk of hemorrhoids. ③ Anal lifting exercise. Consciously contract the anus upward for 3-5 seconds each time, then relax, and repeat 30-50 times each morning and evening to enhance the function of the anal sphincter and improve local blood circulation.

(4) Keep the anus clean. ① Wash with warm water. Wash the anus with warm water every day, especially after defecation, to remove residual feces and bacteria and reduce inflammation. ② Choose appropriate cleaning products. Do not use strong soaps or detergents when washing to avoid damaging the anal skin and mucous membranes. ③ Choose appropriate underwear. Choose soft, breathable cotton underwear, change underwear frequently, keep the area around the anus dry, and avoid bacterial growth.

(5) Maintain an optimistic attitude. ① Maintain emotional stability and avoid mental stress. Long-term mental stress, anxiety, depression and other negative emotions will affect the function of the nervous system, leading to slower gastrointestinal motility and increased incidence of constipation, which in turn induces hemorrhoids. Therefore, we must learn to regulate our emotions, maintain a calm, optimistic and cheerful attitude. We can relieve stress and relax by listening to music, reading, traveling, etc. ② Get enough sleep to restore body functions. Adequate sleep is an important time for the body to recover and repair. Ensuring 7-8 hours of high-quality sleep every day helps maintain the body's normal physiological functions, enhance immunity, and prevent the symptoms of hemorrhoids from worsening.

In short, it is not difficult to prevent hemorrhoids. The key is to integrate scientific methods into daily life. Develop good bowel habits, adjust your diet properly, exercise appropriately, pay attention to anal cleanliness, and maintain an optimistic attitude. Let us take action and use a healthy lifestyle to provide a "protective umbrella" for our anorectal health, so that hemorrhoids have no chance to take advantage and we can enjoy every day easily.

"Medical Herald" 24th issue 42, author: Huang Cheng, Weidi Town Central Hospital, Luoding City