Hernias are a medical issue for many Canadians. Hernias arise when an internal organ or tissue bulges through a weak spot in the surrounding muscle or tissue wall.
While it is not feasible to fully eliminate the risk of developing a hernia, there are strategies to substantially reduce your risk.
Table of Content:
- 🏋️♂️ Maintain a healthy weight
- 📦 Properly lift heavy objects
- 💪 Strengthen core muscles
- 🥗 Eat high-fiber foods
- 🚽 Treat constipation
- 🤧 Treat coughing and sneezing
- 👕 Wear supportive clothing
- 🧍♂️ Improve your posture
- 🍷 Reduce alcohol drinking
- 🚭 Quit smoking
🏋️♂️ Maintain a healthy weight
Why: When the pressure from within the abdomen surpasses the strength of the surrounding muscles and tissues, it can cause a portion of an organ or tissue to protrude through a weak spot, forming a hernia. The heavier a person is, the more force the body exerts on these vulnerable areas, especially during physical activities or even everyday movements, heightening the risk.
How: Adopt a balanced diet rich in fiber, lean proteins, and healthy fats to regulate body weight. Engage in consistent exercise, particularly core-strengthening routines, to enhance muscle tone.
📦 Properly lift heavy objectives
Why: When lifting heavy objects, the strain on the abdominal muscles can cause excessive pressure within the abdomen. If this pressure exceeds the strength of the abdominal wall, it can lead to the formation of a hernia, where part of an organ or tissue protrudes through a weak spot. Improper lifting techniques further increase this risk, as they can exacerbate the stress on vulnerable areas, especially in individuals who may already have weakened muscles or connective tissues.
How: Use proper lifting techniques—engage your core, bend your knees, and keep the object close to your body. If something feels too heavy, find help or use a lifting aid.
💪 Strengthen core muscles
Why: The core muscles, including the abdominal and lower back muscles, provide essential support for the spine and abdominal organs. When these muscles are weak, they fail to properly support the abdominal wall, making it more susceptible to the pressures that can cause a hernia. A strong core helps to evenly distribute the strain of physical activities across the torso, reducing the likelihood of a weak spot developing in the abdominal muscles where a hernia could form.
How: Perform exercises that target the abdominal muscles, obliques, and lower back, including planks, bridges, and abdominal crunches. Consistently practice these exercises to improve muscle tone and endurance.
🥗 Eat high-fiber foods
Why: High-fiber foods help maintain regular bowel movements, which is crucial in preventing the strain associated with constipation. Straining during bowel movements increases pressure within the abdomen, which can contribute to the formation of a hernia by pushing tissue through a weak spot in the abdominal wall.
How: Add high-fiber foods into diet, such as fruits, vegetables, whole grains, legumes, and nuts. Drink more water to boost the effectiveness of dietary fiber.
🚽 Treat constipation
Why: Straining during bowel movements significantly increases intra-abdominal pressure, which can cause a weak spot in the abdominal wall to give way, leading to a hernia. The force exerted while straining pushes organs or tissues against the abdominal wall, heightening the risk of a hernia developing, especially in areas already weakened by factors such as age or previous surgeries.
How: Consume a high-fiber diet and staying well-hydrated to maintain regular bowel movements. If constipation occurs, use over-the-counter stool softeners or laxatives to ease bowel movements. Practice proper posture.
🤧 Treat coughing or sneezing
Why: Chronic coughing or sneezing creates repeated bouts of increased pressure within the abdomen, which can strain the abdominal wall over time. This constant pressure, particularly in individuals with weakened abdominal muscles, can lead to the development of a hernia.
How: Manage allergies, treat respiratory infections, or use medications to control symptoms. In cases where coughing is related to smoking, quit smoking. Use proper techniques to minimize the strain when coughing or sneezing, such as supporting the abdomen with a hand or pillow, to lessen the impact on the abdominal wall.
👕 Wear supportive clothing
Why: Tight, restrictive clothing can increase pressure within the abdomen by compressing the abdominal area. By restricting natural movement and placing constant pressure on the abdomen, such clothing can contribute to the development of hernias over time.
How: Choose clothing that allows for comfortable movement and does not constrict the abdominal area. Choose well-fitted garments that provide support without compressing the torso. Avoid tight belts or waistbands that place direct pressure on the abdomen.
🧍♂️ Improve your posture
Why: Poor posture places uneven stress on the body, particularly on the abdominal muscles and the spine. Over time, slouching or maintaining an improper stance can weaken the abdominal wall by continuously exerting pressure on specific areas. This uneven distribution of pressure can create weak spots in the abdominal muscles, increasing the risk of a hernia.
How: Stand and sit with straight back, relaxed shoulders, and engaged abdomen to support the spine. Regularly practice exercises that strengthen the core and back muscles to help maintain good posture. Use ergonomic furniture.
🍷 Reduce alcohol drinking
Why: Excessive alcohol consumption can weaken the body’s tissues and impair the healing process, making the abdominal wall more susceptible to hernias. Alcohol can contribute to liver damage, which, in turn, may lead to increased abdominal pressure due to fluid buildup (ascites) in the abdomen. Additionally, alcohol-related digestive issues, such as acid reflux or chronic coughing, can further increase abdominal pressure.
How: Limit alcohol intake helps maintain the strength and integrity of the body’s tissues.
🚭 Quit smoking
Why: Chronic coughing, which is common among smokers, repeatedly increases abdominal pressure, straining the abdominal wall and potentially leading to a hernia. Additionally, smoking impairs tissue repair and weakens connective tissues, making them more prone to developing weak spots where a hernia could form.
How: Quit smoking by using nicotine replacement therapies, counseling and support groups.