Essential Tips to Safeguard Yourself Against Hernias

A hernia occurs when an organ or tissue in your abdomen pushes through a weak spot in the abdominal wall. If you suspect you have a hernia, it’s essential to see a doctor right away. While most hernias require surgery to fix, some types, like sports hernias or hiatal hernias, can sometimes be managed without surgery.

Wouldn’t it be smart to prevent a hernia altogether? There are several ways to do this, although certain risk factors are beyond our control. For example, if you’ve had an abdominal surgery or have a naturally weak abdominal wall, you might be more prone to developing a hernia.

Here are some tips to help prevent hernias:

**Maintain a Healthy Body Weight**
Carrying extra weight, especially around your abdomen, can increase your risk of a hernia because the extra fat puts additional pressure on your abdominal wall. Try to lose excess weight to relieve this pressure, which also improves your overall quality of life.

**Include Proper Exercises in Your Routine**
Staying active helps strengthen your abdominal muscles, making it less likely for a hernia to develop. Incorporate exercises like yoga, Pilates, light weights, and aerobic activities such as running or cycling, which do not strain your abdominal wall. If you lift weights, use your knees rather than your back and keep your abdominal muscles tight. Exercises that strengthen your core, hips, and glutes also help reduce the pressure on your abdominal wall. Remember, don’t push your body beyond its limits; gradually increase the intensity of your exercises.

**Eat High-Fiber Foods**
Straining during bowel movements can cause hernias, so it’s important to prevent constipation. Incorporate plenty of fiber-rich foods into your diet and stay well-hydrated. On days when you can’t get enough fiber from food, consider taking a fiber supplement. Psyllium can also help keep your bowel movements regular.

**Avoid Smoking**
Smoking can lead to chronic coughing, which strains your abdominal muscles and increases the risk of hernias. Quitting smoking not only reduces this risk but also has numerous other health benefits.

**Check for an Enlarged Prostate**
An enlarged prostate can cause straining during urination, increasing the pressure on your abdominal walls. If you have symptoms like waking up multiple times at night to urinate, or difficulty emptying your bladder, seek treatment to avoid this additional strain.

**Preventing an Incisional Hernia**
To avoid an incisional hernia, follow post-operative care instructions carefully. Avoid activities that put pressure on your surgical wound, apply any prescribed gels, and refrain from sexual activity until your surgery site has healed. Stay active to prevent weight gain, especially around your abdomen, and consult your surgeon for a safe exercise plan. Women should avoid getting pregnant for at least six months post-surgery to prevent strain on the healing abdominal wall.

**Final Words**
It’s better to prevent a hernia than to treat one. Stay active, maintain a healthy weight, strengthen your abdominal muscles, and eat a fiber-rich diet to reduce your risk. If you think you have a hernia, see a doctor immediately instead of waiting for the symptoms to disappear on their own. Early treatment means fewer complications.