9 Common Habits You Didn’t Know Cause Hemorrhoids
Let me start by painting a rather awkward yet all-too-familiar scene: a few years ago, I found myself in a very uncomfortable position—literally. I couldn’t sit for too long, walking felt odd, and let’s not even talk about using the bathroom. Yep, I was dealing with hemorrhoids, and at the time, I had no idea what caused them. I wasn’t pregnant, I hadn’t been lifting heavy weights, and yet, there I was, wincing every time I moved.
After some research (and a little embarrassment), I discovered that a few everyday habits—things I did without thinking—were likely to blame. And let me tell you, the realization was equal parts eye-opening and frustrating. How could something so seemingly small wreak so much havoc? Today, I’m sharing the nine common habits you might not realize are causing hemorrhoids. Trust me, knowledge is the first step to prevention!
1. Sitting for Too Long
Whether you’re binge-watching your favorite series or glued to your desk for hours, prolonged sitting is one of the sneakiest culprits. Sitting increases pressure on your rectal veins, which can lead to those pesky swollen blood vessels we call hemorrhoids.
Why It Matters:
Think of your veins like garden hoses. When you sit for too long, it’s like kinking the hose, causing blood to pool and veins to swell. The longer you sit, the more likely you are to experience discomfort.
Personal Insight:
During my office-job days, I was practically chained to my chair. Little did I know, my sedentary lifestyle was setting the stage for my painful situation. A standing desk and hourly movement breaks became my saving grace.
2. Straining During Bowel Movements
This might feel like TMI, but we need to talk about it. Straining is one of the most common causes of hemorrhoids. Whether you’re rushing or pushing too hard, that extra pressure can be damaging.
Why It Happens:
Think of your rectal veins as balloons. Straining during a bowel movement forces these “balloons” to inflate to their limit, which can cause them to bulge or even rupture.
My Experience:
I used to be one of those people who thought, “If I just push a little harder, I can get this over with.” Bad idea. Once I started prioritizing fiber and hydration, everything—quite literally—moved more smoothly.
3. Not Drinking Enough Water
Hydration doesn’t just keep your skin glowing; it’s also key for digestion. Without enough water, stools become hard and difficult to pass, increasing your risk of hemorrhoids.
Why It Matters:
Think of your gut like a river. Without enough water, things don’t flow—they get stuck. This leads to straining, which, as we’ve discussed, is a big no-no.
Personal Insight:
I’ll admit it: I used to live on coffee and energy drinks, thinking they’d keep me going. But caffeine can dehydrate you, making everything worse. Now, I carry a water bottle everywhere, and my gut thanks me for it.
4. Skipping Fiber-Rich Foods
A diet low in fiber is like setting your gut up for failure. Without enough fiber, your digestive system can slow down, making bowel movements more difficult and, you guessed it, increasing the likelihood of hemorrhoids.
Fiber-Rich Foods to Include:
- Oats and whole grains
- Leafy greens like spinach and kale
- Fruits like apples and pears
- Beans and legumes
Personal Story:
After my first encounter with hemorrhoids, I realized my love for white bread and pasta wasn’t doing me any favors. Swapping these for whole grains and adding more veggies to my plate made a world of difference.
5. Lifting Heavy Objects
Whether it’s at the gym or hauling groceries up three flights of stairs, improper lifting technique can strain your lower body and increase pressure on your rectal veins.
Why It’s Risky:
When you lift heavy weights incorrectly, you often hold your breath and tense your abdominal muscles. This increases intra-abdominal pressure, which directly impacts the veins in your lower rectum.
My Experience:
As someone who loves staying active, I used to lift weights without paying attention to my form. Once I started engaging my core properly and exhaling during lifts, my body—and my hemorrhoids—thanked me.
6. Spending Too Much Time on the Toilet
Let’s be honest, we’ve all taken our phones to the bathroom for a little scroll session. But the longer you sit, the more pressure you place on your rectal veins.
Why It Matters:
Just like prolonged sitting at a desk, sitting on the toilet for too long can lead to pooling blood in the rectal veins. This prolonged pressure increases your risk of hemorrhoids.
Personal Insight:
When I realized my bathroom time was less about necessity and more about scrolling, I started leaving my phone outside the door. It shortened my bathroom breaks and helped reduce symptoms.
7. Ignoring the Urge to Go
You know that feeling when you really need to go but decide to hold it in for “just a little longer”? Ignoring the urge to have a bowel movement can lead to constipation and, in turn, hemorrhoids.
Why It Happens:
When stool stays in your colon for too long, it becomes harder and more difficult to pass. This leads to—you guessed it—straining.
Personal Story:
I used to be the queen of “holding it” during long work meetings. But once I realized the impact it was having on my gut health, I made a rule: if I feel the urge, I go. No exceptions.
8. Chronic Coughing or Sneezing
This one surprised me, but frequent coughing or sneezing can actually contribute to hemorrhoids. Each cough or sneeze increases pressure in your abdomen, which can strain your rectal veins over time.
Why It Matters:
While a single sneeze won’t cause an issue, chronic coughing—especially if you have allergies or a respiratory condition—can lead to cumulative damage.
Personal Experience:
During allergy season, my constant sneezing was wreaking havoc on my gut health. Using a humidifier and addressing my allergies not only eased my symptoms but also helped reduce pressure on my body.
9. Pregnancy and Postpartum Habits
Pregnancy brings immense changes to your body, including increased pressure on your pelvic area. While this one might seem more obvious, some postpartum habits, like lifting improperly or straining during early recovery, can worsen the issue.
Why It Happens:
During pregnancy, the growing uterus puts pressure on the veins in the pelvis, increasing the likelihood of hemorrhoids. Postpartum, improper lifting or pushing too hard during bowel movements can exacerbate the problem.
My Observation:
Although I haven’t personally experienced pregnancy, friends have shared how focusing on pelvic floor exercises and eating a fiber-rich diet during recovery helped ease their symptoms.
How to Prevent Hemorrhoids
Now that we’ve uncovered the sneaky habits that cause hemorrhoids, let’s talk prevention. A few small changes can make a big difference:
- Incorporate Fiber: Aim for at least 25–30 grams of fiber daily.
- Stay Hydrated: Drink at least 8 glasses of water a day.
- Practice Proper Lifting: Always engage your core and exhale during lifts.
- Move More: Break up long sitting sessions with short walks or stretches.
- Avoid Straining: Take your time during bowel movements and don’t rush the process.
Final Thoughts: Breaking the Cycle
Hemorrhoids might be a taboo topic, but they’re far more common than most people realize. The good news is that by recognizing these everyday habits, you can take proactive steps to prevent them. Trust me, I’ve been there, and making these changes has been a game-changer for my gut health—and my overall comfort.
Remember, small tweaks lead to big results. So, whether it’s adding more fiber to your diet, taking a quick walk every hour, or simply leaving your phone outside the bathroom, your gut (and your backside) will thank you.
