To prevent hemorrhoids&mdash;swollen, inflamed veins around the anus&mdash;it helps to understand what causes them.

Hemorrhoids can develop either inside the lower rectum or under the skin around the anus, the opening at the end of the digestive tract where bowel movements leave the body. 

Hemorrhoids are caused by too much pressure in the anus, typically from: 
<ul>
 <li> Chronic constipation or diarrhea.</li>
 <li> Straining during bowel movements.</li>
 <li> Sitting on the toilet for too long. </li>
</ul>

In most cases, the best way to prevent hemorrhoids is to try to have healthy, soft bowel movements. These four tips can help: 

1. Include more fiber in your diet. Getting enough fiber is key to having soft, easily passable stool. 
Women should aim for 25 grams of fiber per day, and men should try for 38 grams. After age 50, men should aim for 30 grams of fiber and women, 21 grams.

Good sources of fiber include whole grains (such as whole-grain breads and cereals, wild or brown rice, quinoa, and whole-wheat pasta), legumes (such as kidney, pinto and garbanzo beans, and lentils), nuts, seeds, fruits (fresh and dried) and vegetables (especially leafy greens). 

Though it's best to get fiber from your diet, in some cases your doctor may recommend stool softeners or bulk-forming fiber supplements, such as psyllium (Metamucil) or methylcellulose (Citrucel). Avoid other kinds of laxatives, which can cause diarrhea and worsen hemorrhoids. 

2. Stay hydrated. Dehydration can cause constipation. Ask your healthcare provider how much water or other nonalcoholic fluids you should be drinking daily, recommends the <a target="_blank" href="http://www.netreturns.biz/healthinfo/bouncelink.aspx?shortcut=nih">National Institutes of Health</a>.&nbsp;If you're thirsty or dehydrated, avoid drinks that have alcohol or caffeine. 

3. Be active. Regular exercise helps keep your digestive system working properly. Exercise can also help you control your weight, and obesity is a risk factor for hemorrhoids. 

In addition to getting exercise, avoid sitting too much, which may increase hemorrhoid risk. 

4. Make time to go. When you feel the need to have a bowel movement, don't wait too long before going to the bathroom. 

When there, don't stress or strain. Give yourself time to relax; reading a book or magazine may help. Don't sit around though&mdash;staying on the toilet too long can cause hemorrhoids.
Reviewed 11/8/2023

4 tips to prevent hemorrhoids

Hemorrhoids are a common problem, but you can take steps to reduce your risk.