Best Ways to Prevent Hernia Problems

Hernias can lead to various problems like groyne pain and back pain. In some cases, untreated hernias can become serious, causing issues like intestinal blockage.

Preventing hernia may be necessary to address these complications:

1. Incarcerated Hernia: While most hernias can be pushed back into the abdominal cavity, there are some, known as incarcerated hernias, that cannot be reversed. 

2. Strangulated Hernia: If hernia prevention is not done early, it can result in severe conditions like strangulation, where the blood supply is cut off, leading to cell death. This is a medical emergency.

3. Obstruction: Another complication is obstruction, where the flow of bowel contents is blocked, causing symptoms like cramps and vomiting. 

4. Pressure on the Surrounding Tissues: Additionally, untreated inguinal hernias can grow larger, putting pressure on surrounding tissues and causing pain and swelling in the affected area. For example, large hernias in the scrotum of males can put pressure, pain, and swelling on the area around the scrotum.

It is not possible to completely prevent a hernia, as it might sometimes arise due to genetic factors or a previous surgery. However, you can lower the risk of developing a hernia by making simple adjustments that reduce strain on your body. 

Taking proactive and healthy measures can significantly decrease the likelihood of a hernia occurring in your body. A few precautionary measures that you can take are:

1. Lifestyle modification
2. Dietary changes to prevent hernia
3. Exercise to prevent inguinal hernia

To prevent hernias, consider lifestyle choices that align with your workout routines, including weight-lifting practices. Below are the lifestyle modifications to help avoid hernias:

1. Maintain a Healthy Body Weight: Obesity can exert constant pressure on the abdominal wall, especially during movement or excessive straining.
   

   This pressure can lead to weakened muscles and the protrusion of tissue or organs. Therefore, maintaining an ideal body weight is crucial in preventing hernias.
   

2. Use a Stabilizing Belt: Wearing a hernia truss or belt, particularly for males, provides support and helps keep bulging tissue in place temporarily. While a hernia truss can offer comfort for inguinal hernias, it doesn't address the underlying issue.

   A stabilizing belt, however, can decrease the risk of hernia development by preventing strain and maintaining back stability during physical activities.
   

3. Avoid Smoking and Drinking: Active smokers face a higher risk of hernias, as nicotine in cigarettes can weaken the abdominal lining, potentially causing organs to protrude.
   Persistent coughing due to smoking can also contribute to hernia development. Alcohol consumption, damaging the liver and stomach lining, increases the likelihood of hernias. To reduce the risk, it's advisable to quit smoking and limit alcohol intake.

Muscle weakness and strain are key contributors to hernias, which may develop suddenly or gradually depending on the underlying cause. Taking proactive steps to address these factors can prevent and manage hernias. 

Addressing the below factors can reduce the risk of hernia:

1. Treating Persistent Cough: If you smoke, it can lead to persistent coughing. A chronic cough may trigger or worsen hernia symptoms. Consult your doctor if you have a prolonged cough, cold, or sneezing.

2. Control Diabetes: Diabetes can increase complications with ventral or umbilical hernias. Manage diabetes with appropriate medications. Maintain normal blood glucose levels by consuming meals with fewer calories, less trans fat, sugar, and salt.

3. Cure Constipation: Chronic constipation is a risk factor for hernias. Include fibre-rich foods in your diet to regulate bowel movements and reduce straining. Some may need additional fibre; consider fibre supplements like psyllium-containing laxatives.

It is common for individuals to be asymptomatic while dealing with hiatal hernia, where part of the stomach protrudes through the diaphragm. Low-acidic food can decrease the chances of hernia. Mentioned below are the food items that can help prevent hiatal hernia:

1. Vegetables: Opt for leafy greens like spinach, green peas, fenugreek (methi), water spinach, and mustard leaves, which are not only rich in fibre but also loaded with essential vitamins and minerals.
   Including high-fibre veggies such as carrots, sweet potatoes, and cucumber can reduce the risk of constipation and alleviate intestinal pressure.
   

2. Fruits: Choose nutrient-rich and high-fibre fruits like bananas, apples, pears, and melons to promote smoother bowel movements and support digestive health.
   

3. Lean Meat: Prioritize lean protein sources like skinless chicken and white fish. Lean meat helps to heal and repair the tissues.
   

4. Legumes: Incorporate legumes, such as beans and lentils, into your diet for a wholesome source of protein and fibre. It contributes to digestive health and reduces the risk of hernia development.
   

5. Nuts and Seeds: Include nuts and seeds in your diet for added nutritional benefits and a boost of fibre, further supporting your efforts to manage hiatal hernia symptoms.

Food Items to Avoid

Certain foods can trigger heartburn symptoms due to their high acidity or tendency to weaken the lower oesophageal sphincter, allowing stomach acids to reflux into the oesophagus.
To manage these symptoms effectively, being mindful of your dietary choices is crucial. Following are the food items to avoid:

1. Citrus Foods and Juices: Citrus fruits like oranges, grapefruits, and lemons, along with their juices, are highly acidic, contributing to heartburn symptoms.

2. Garlic and Onions: These items are known to increase stomach acid production, potentially leading to heartburn.

3. Fatty and Fried Food Items: Fried chicken and fatty meat cuts can cause the lower oesophageal sphincter to relax, promoting acid reflux.

4. Spicy Dishes: Excessive spicy foods can irritate the oesophagus and contribute to the relaxation of the lower oesophageal sphincter.

5. Coffee and Tea: These beverages can relax the lower oesophageal sphincter and stimulate stomach acid production.

6. Dairy Products: Whole milk, ice cream, and creamed foods can be high in fat, potentially relaxing the lower oesophageal sphincter. Soy milk and mild cheeses like feta or goat can be suitable alternatives.

7. Oil and Butter: Excessive consumption of oil and butter can contribute to obesity, increasing the risk of heartburn. Using them in moderation helps manage symptoms effectively.

In the pursuit of addressing hernias in non-congenital cases, a selection of yoga asanas has been made, each chosen for its specific impact on the inguinal canal, abdominal muscles, and intra-abdominal pressure.

The selected yoga asanas, each chosen for its targeted impact on the inguinal canal and abdominal muscles, collectively prove effective in treating reversible inguinal hernia:

1. Vajrasana: It prepares the body for yoga therapy by compressing the inguinal canal while preventing abdominal protrusion.

2. Ushtrasana: It facilitates the stretching of abdominal muscles, preventing herniation, and complements the compression over the inguinal canal.

3. Paschimottanasana: This promotes the contraction of abdominal muscles while applying compression to the inguinal canal.

4. Pawanmuktasana: This asana strengthens muscles, compresses the inguinal canal, and reduces intra-abdominal pressure.

5. Utthanpadasana: It directly strengthens abdominal muscles. This prevents protrusion of abdominal contents.

Before engaging in any exercises for abdominal hernia, it is crucial to consult with your doctor. Many of these exercises are most beneficial when performed under the guidance of a doctor, especially during the recovery phase after hernia surgery.

Below are the steps of the exercise to prevent abdominal hernia:  

1. Sit to Stand 

   1. Sit at the edge of a chair.
   2. Activate your core muscles.
   3. Lean forward, shifting your weight to your feet.
   4. Extend your legs, standing up fully.

2. Seated Knee Extensions 

   1. Sit in a chair with back support.
   2. Lift one leg, straightening it.
   3. Lower the leg slowly and repeat on the other side.

3. Pelvic Floor Contractions 

   1. Lie on your back.
   2. Take a few deep breaths.
   3. Exhale and tighten your pubococcygeal muscles (used to hold in urine).

4. Forward Lunges 

   1. Stand with one foot slightly ahead of the other.
   2. Take a step forward with your back leg.
   3. Allow the front knee to bend, lowering yourself without fully placing your back knee on the ground.
   4. Stand up and repeat on the other foot.

A hernia can cause significant discomfort, making it essential to take preventive measures. Incorporating habits like maintaining overall health, following a balanced diet, and engaging in routine exercise can help prevent hernia development.

If you're concerned about preventing hernias, our team at HexaHealth is here to assist. Schedule a free online consultation to evaluate your risk of hernia development. You can have a detailed discussion about your condition with one of our top healthcare providers.

Suggested Reads