A
hernia
is a painful condition that impacts the lower abdomen. It can be especially noticeable when bending, coughing, or lifting. Other signs of this type of hernia include weakness, pressure, or a feeling of heaviness in the abdomen, as well as a burning, gurgling, or aching sensation at the site of the affected area.
These symptoms are created when a part of your intestine projects through a weak area in the abdomen. The bulge that develops creates the painful symptoms listed above and are treated with a simple surgical procedure. However, there are measures you can take to increase your chances of never experiencing a hernia. Here are four ways to prevent a hernia.
Table of Contents
Exercise
Regular exercise is necessary for every healthy lifestyle. It is especially helpful in preventing hernias. Strengthening the core muscles around your abdomen makes it less likely that your intestines can protract this area. However, certain exercises, like heavy weightlifting, can exacerbate this condition. Useful exercises include yoga, pilates, crunches, cardio, and using light weights.
Maintain a Healthy Weight
If you are overweight, your abdominal wall is under constant pressure. Extra body fat exerts a continuous force on this area of your body as you move. Consult your doctor for an exercise and diet plan that can help relieve some of this pressure and improve your overall health.
Include Fiber in Your Diet
A high-fiber diet will support regular bowel movements. Preventing constipation is key to avoiding hernia risk. Foods like fruits, grains, vegetables, nuts, and seeds all help your digestive system. If you need further help to avoid constipation and the corresponding strain, fiber supplements may be necessary. Maintaining your hydration also reduces your risk of constipation.
Stop Smoking
Smoking is damaging to your overall health on a variety of levels. This is especially true when it comes to your propensity for developing a hernia. Coughing caused by smoking creates excess pressure and stress on your abdomen. Prolonged smoking can not only create an initial hernia but can reaggravate your condition in the future.
