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Before we get into how to prevent a hernia, let’s first explore exactly what the term means. Imagine you have a bag full of groceries, but there's a small weak area in the bag. If the groceries inside the bag put too much pressure on the area where the weak part is, some of your groceries might start poking through. Similarly, a hernia happens when a part of your body, usually from the inside, protrudes through a weak spot in your muscle or tissue. The most common places where hernias occur are in the abdomen or groin area.
The area around the hernia can sometimes be painful and you might notice swelling or a lump as part of the intestine pushes against the weak area in the abdomen or groin. On occasion, a part of the intestine can become trapped in the opening (known as a strangulated hernia) and become intensely painful. This is a medical emergency and you should be seen by a physician immediately.
Hernia Risk Factors
Some hernias can be prevented, and there are definite risk factors plus things you can do to lower your chances of getting one.
Getting Older: As you grow older, your abdominal muscles naturally weaken. This can make it easier for a hernia to develop, especially in the belly area.
Habits and Lifestyle:If you smoke, this can make healing slower, especially if you've had surgery before. Plus, if smoking has given you a persistent cough, this adds more pressure on your abdominal wall. Being quite a bit overweight can also be a problem, as this puts extra stress on those abdominal muscles, causing them to become weaker over time.
Health Conditions: If you suffer from frequent constipation, or if you are a man who finds it hard to urinate because of a large prostate, you're likely straining a lot in the bathroom. And if you're someone who's always coughing or sneezing, you're also putting extra pressure on your belly muscles. For expectant moms, pregnancy brings extra weight around the belly, which can lead to a hernia.
Physical Injuries: Are you a weekend athlete? Be careful! Sports like football or skiing, where you twist and turn a lot, can up your risk. Lifting very heavy things or pushing too hard during workouts can be troublesome too.
How to Prevent a Hernia
While you can't avoid all hernias, especially one you might have had since you were born, there are things you can do:
Lift Smartly: Whether you're picking up a toddler, a heavy box, or gym weights, always remember to lift safely. Your knees are your friends here: bend them! Keep your back straight, and let your leg muscles do the heavy work.
Develop a Strong Core:Want to keep a hernia at bay? Strengthen those belly muscles!Activities like yoga, Pilates, or specific gym exercises can help. But if you already have a hernia, speak with your doctor about what exercises are safe for you.
Eat Right and Stay Fit: Keeping your weight under control is great for many things, including keeping hernias away. Eat foods that are good for your gut – think fruits, veggies, grains, nuts, seeds, and beans. They'll help keep things moving, so you don't have to strain. And don't forget to drink enough water!
Manage Health Conditions: If you've got a health issue causing symptoms like chronic coughing or sneezing, it's crucial to get that under control. Handling these symptoms not only makes you feel better but also lessens your hernia risk.
So there you have it, a simple guide to understanding and preventing hernias. As always, if you've got questions or concerns, please speak with your healthcare provider.
