There are a number of factors and conditions that can make an individual more susceptible to hernia. These include anything that increases intra abdominal pressure caused by overstraining from lifting activities or pregnancy. Many structures are vulnerable to hernia in the abdominal wall. Most hernias are harmless but can lead to complications in certain cases.
Tips To Prevent Hernia
Here are simple and easy tips to stay hernia free and avoid unnecessary complications.
1. Exercise Regularly
- To maintain strong abdominal muscles, a routine of exercises should be performed regularly for a minimum of 30 minutes. In addition, yoga should also be practiced regularly to keep your muscles and internal organs flexible and strong. Regular abdominal exercise will ensure strength building in areas prone to hernia.
- Weight training sessions should be undertaken, and the recommended weight depends on the individual’s built, height, and strength. When lifting weights (when working out or during your day-to-day activities) always bend at your knees and not at the waist to avoid excessive strain on the abdomen. When lifting weight in squatting position ensures that your back is straight.
- Avoid lifting weights and over straining.
- While contracting your belly everyday, pat it to make it strong.
- Correct your posture and avoid slouching.
- Warm up prior to any exercise or athletic activity
2. Maintain Your Weight
- A healthy weight ensures that a balance is maintained between internal and external air pressure during respiration. This balance is disturbed in overweight individual’s, resulting in higher internal air pressure; therefore, when they lift something heavy, they are more prone to hernia.
3. Balanced Diet
- Eat a well balanced diet which includes fruits, vegetables, and whole grains. These foods are full of fiber and help in regular bowel movements, avoiding constipation. Constipation is a known predisposing factor for abdominal hernia due to consistent over straining.
- Drink lots of water daily for smooth bowel movement. You can also add a mild laxative in the drink to avoid constipation.
- Do not indulge in crash diets as this leads to sudden loss of vitamins and minerals, which can weaken and damage abdominal muscle tone.
- Treat immediately any condition that causes straining for bowel or urinary bladder. Treat prostate gland enlargement. Over straining whether for bowel or urinary tract can cause weakness in abdominal muscles.
- Stop smoking as chronic smoking can cause severe cough which also leads to hernia. The more you cough the stress on the abdominal wall increases. If you have a persistent cough, ensure that you check with your physician as soon as possible.
- Avoid food products that can cause coughing or sneezing.
Hernias in most cases are harmless; however, they have the potential to cause severe complications. The best thing to do would be to prevent them using appropriate techniques. We need to create more awareness regarding how hernias can occur and how we can slightly modify our daily activities to prevent them.