A hernia is a type of medical condition that occurs when tissue, usually part of the intestine, pokes through a portion of the abdominal muscles. It results in a bulge that can be visibly noticeable and painful. The most common is an inguinal hernia, which is most noticeable when you bend over, cough or lift a heavy object.
Overall, a hernia is not always dangerous. It usually develops in individuals who are overweight, who regularly lift heavy objects or lift weights, who struggle with a chronic cough or who are regularly constipated. In some cases, a hernia can clear itself up, but in some instances, it can lead to complications that can be life-threatening. If it’s particularly bad, your doctor will probably recommend that you undergo surgery, which is a common procedure. However, there are specific dangers of hernia mesh. Fortunately, there are certain ways you can prevent a hernia from developing in the first place.
Generally, there are five chief ways you can prevent a hernia. While there is not much you can do to avoid muscle weakness that can lead to one developing, you can do five things that can reduce the pressure in your abdomen. They include the following:
Maintain a healthy body weight
People who are overweight or obese are more likely to develop a hernia due to the extra pressure from excess body fat pushing against the abdominal wall. Talk with your doctor about developing a plan for losing weight that is safe and effective for you.
Do the right exercises
If you are physically active and fit, it can help you to avoid developing a hernia. However, you should only do certain kinds of exercise that doesn’t put much pressure on the abdomen. The best types of exercises include aerobics, jogging or running, bicycling, light weightlifting, yoga, pilates and sit-ups or crunches. It’s important to avoid any type of exercises that result in an increased pressure on the abdominals, such as squats or jumping. Your exercise routine should also be light in nature so that it avoids over-exertion, which can increase your risk of a hernia. Always speak with your doctor about an appropriate exercise routine for you.
Eat foods rich in fiber
Foods that are high in fiber can help to make your bowel movements regular and reduce constipation, which can decrease your risk of developing a hernia. Consume fiber-rich foods such as fruits, vegetables, legumes, nuts and seeds and whole grains. If you suffer from constipation in spite of your fiber-rich diet, you can take a laxative or fiber supplements that can keep your bowel movements regular and prevent straining. Consume plenty of water as well to keep hydrated at all times.
If you are a smoker, you should consider quitting immediately. Smoking leads to a regular cough, which puts a strain on the abdomen and can increase your risk for a hernia.
Avoid heavy lifting
It may not be possible to completely avoid heavy lifting, but if you must lift a heavy object, take extra care and bend at the knees to do so. If something is too heavy to lift, avoid picking it up.
These tips can help to prevent a hernia. Additionally, they can also help to keep you healthier overall, which only benefits you in the long run.