How pelvic exercises can prevent hemorrhoids during Spring Festival

Author: Not specified. Reviewer: Not specified. Curator: Not specified. Production/Organizational Information: Not specified. Title: How pelvic exercises can prevent hemorrhoids during Spring Festival. Introduction: During Spring Festival, enjoy meals while preventing hemorrhoids; balanced diet and local exercises are key for health. Keywords: ['The term "提肛" refers to the act of performing kegel exercises or pelvic floor muscle exercises, which are used to strengthen the muscles of the pelvic floor.', 'Spring Festival', 'Hemorrhoids', 'Mahjong']

During the Spring Festival, many people gather for meals featuring an abundance of food and drink, including a significant amount of rich and spicy dishes, along with frequent alcohol consumption. This indulgence can place a considerable strain on the rectal and anal region, resulting in a noticeable increase in patients experiencing hemorrhoids, constipation, blood in stool, and anal pain. But what causes this?

Consuming a diet high in fatty meats and protein can slow gastrointestinal motility, making bowel movements less efficient.

The capsaicin in spicy foods can irritate the perianal mucosa, leading to dilation of local blood vessels and subsequent congestion and edema.

Alcohol can engorge the perianal venous plexus and worsen local congestion, as well as impacting intestinal motility, thereby elevating the incidence and severity of hemorrhoids. The risk of developing hemorrhoids in individuals who consume excessive alcohol (defined as intake of 50g or more per day) is four to six times higher than that of moderate drinkers (defined as consuming less than 25g per day). Furthermore, straining during bowel movements due to constipation can suddenly elevate abdominal pressure, further obstructing venous return in the perianal area. This fosters a vicious cycle of "constipation - increased abdominal pressure - aggravated congestion," ultimately leading to concentrated episodes of hemorrhoidal bleeding, prolapse, and pain.

What are the preventive measures for perianal diseases?

1. Eat Right: Dietary recommendations should primarily emphasize high fiber intake, ensuring that each meal includes more than two types of vegetables, paired with coarse grains like corn, sweet potatoes, and oats. Follow the reasonable guideline of "one bite of meat for two bites of vegetables."

According to the "Dietary Guidelines for Chinese Residents (2022)," adults should consume 25g to 30g of dietary fiber daily, which can effectively prevent constipation and decrease the prevalence of anorectal disorders.

It is advisable to consume less spicy food or avoid it altogether. When drinking alcohol, always pair it with warm water, aiming for one glass of alcohol for every two glasses of warm water. Avoid mixing different types of alcohol and do not drink on an empty stomach. Friends who already have hemorrhoids or anal fissures should ideally abstain from alcohol altogether.

Make sure to drink 1500ml to 2000ml of warm water each day. Start your morning with a glass of water on an empty stomach, and limit the intake of strong tea, coffee, and sweet beverages. Aim to be seven-tenths full at each meal, favoring light cooking methods such as steaming, boiling, and stewing, while minimizing fried and grilled foods.

Some people spend half a day playing mahjong during the Spring Festival. Here’s a reminder: after sitting for 45 to 60 minutes, ensure you stand up and move around for 5 minutes. Simple actions like walking, standing on tiptoes, or squatting can help improve blood circulation in the area surrounding the anus.

You can perform "kegel exercises" regularly, contracting and tightening the anus for 5 to 10 seconds, then relaxing for 10 seconds. Aim for 10 to 15 repetitions per set, doing two or three sets each day; this exercise can be done discreetly during breaks while playing mahjong. When sitting, select a firmer chair or use a breathable cushion. Avoid crossing your legs to minimize localized pressure.

3. Regularity: Bowel habits are vital; when you feel the urge to go, do not hold it in, thinking it will pass. The longer stool remains in the intestines, the more water is absorbed, making it harder to pass. Try to limit your time in the bathroom to within 5 minutes; avoid engaging in activities like using your phone or squatting for too long, and refrain from excessive straining to prevent anal fissures and hemorrhoids. Afterward, consider using a bidet to clean your anus or a gentle stream of warm water, and opt for soft, moist wipes to keep the area clean and dry.

4. Rest well: Maintain a consistent sleep schedule and aim for 7 to 8 hours of sleep each night. Avoid staying up too late, as insufficient sleep can disrupt intestinal rhythms, leading to issues such as constipation or diarrhea. After meals, avoid sitting immediately; a 15 to 20-minute walk is recommended.

During the Spring Festival reunion, ensure your digestive system remains balanced. Eating rich foods, prolonged sitting while playing mahjong, and staying up late are all "holiday catalysts" for hemorrhoids, constipation, and anal fissures. Consuming appropriate foods, remaining active, managing bowel movements, and getting adequate rest will ensure you enjoy a comfortable and happy New Year.

Literature reference:

"Chinese Residents’ Dietary Guidelines (2022)," "Guidelines for Clinical Diagnosis and Treatment of Hemorrhoids (2020)," and "Guidelines for the Diagnosis and Treatment of Chronic Constipation (2019)" and others.