How Stress Affects Haemorrhoids And How To Manage It

Introduction: Haemorrhoids, also known as piles, are swollen veins located around the anus or in the lower rectum. They can cause discomfort, itching, pain, and bleeding during bowel movements. While various factors contribute to the development and exacerbation of haemorrhoids, stress plays a significant yet often overlooked role. Understanding how stress impacts haemorrhoids is crucial in managing symptoms and preventing flare-ups.

How stress impacts haemorrhoid development and exacerbation

Stress affects the body in multiple ways that can lead to the worsening of haemorrhoids. When under stress, the body releases stress hormones like cortisol, which can disrupt normal digestive processes, leading to constipation. Constipation often results in straining during bowel movements, a primary cause of haemorrhoids. Additionally, stress can lead to unhealthy eating habits and reduced physical activity, both of which are risk factors for haemorrhoid formation. By managing stress effectively, individuals can mitigate these indirect effects and reduce the likelihood of haemorrhoid flare-ups.

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1. Hormonal Response to Stress

Elevated cortisol levels during stress can slow down digestion, causing constipation and increased straining.

2. Behavioural changes induced by stress

Stress can lead to poor dietary choices, such as increased consumption of processed foods low in fibre, and decreased physical activity, both of which contribute to constipation.

3. Direct physical effects of stress

Chronic stress may weaken the immune system and affect vascular health, making blood vessels more susceptible to swelling and inflammation.

4. Sleep disruptions are caused by stress

Stress can interfere with sleep patterns, leading to fatigue and decreased ability to manage bodily functions effectively, including bowel movements.

Effective strategies to manage stress and alleviate haemorrhoid symptoms

Managing stress effectively can reduce the occurrence and severity of haemorrhoid symptoms by promoting healthy digestive function and reducing strain during bowel movements.

Stress plays a multifaceted role in the development and exacerbation of haemorrhoids

Photo Credit: iStock

1. Practical stress management techniques such as physical activities

Exercise stimulates bowel function, reducing the risk of constipation—a leading cause of haemorrhoids. It also releases endorphins, natural mood lifters that help alleviate stress.

Aim for at least 30 minutes of moderate-intensity exercise, such as brisk walking, cycling, or swimming, most days of the week. Incorporate pelvic floor exercises to improve circulation in the rectal area.

2. Mindfulness and relaxation practices

Techniques like meditation, deep breathing, and yoga help lower cortisol levels—the body's primary stress hormone—and promote relaxation.

Spend 10-15 minutes daily focusing on your breath and clearing your mind to reduce stress and anxiety with meditation. Practice diaphragmatic breathing exercises (deep breathing) to induce a relaxation response. Engage in gentle yoga poses that enhance circulation and reduce muscle tension.

3. Adequate sleep

Quality sleep is essential for stress reduction and overall health. Lack of sleep can increase stress levels and exacerbate haemorrhoid symptoms.

Establish a regular sleep schedule by going to bed and waking up at the same times each day. Create a restful environment by keeping your bedroom dark, quiet, and cool. Avoid stimulants like caffeine and electronic devices before bedtime.

4. Healthy diet rich in fibre

A high-fibre diet softens stool and promotes regular bowel movements, reducing the need to strain during defecation and thus decreasing haemorrhoid irritation.

Include fruits, vegetables, whole grains, legumes, nuts, and seeds in your meals. Stay hydrated by drinking at least 8 glasses of water daily to aid fibre digestion. Limit intake of processed foods and those high in fat and sugar, which can contribute to constipation.

5. Time management and prioritisation

Effective time management reduces feelings of being overwhelmed and lowers stress levels.

Prioritise tasks by importance and urgency. Break larger tasks into manageable steps. Allow time for breaks and leisure activities throughout your day to prevent burnout.

6. Seeking professional support

Consulting healthcare professionals can provide personalised strategies to manage stress and haemorrhoid symptoms effectively. Therapists or counsellors can provide coping strategies for stress and anxiety. Whereas medical doctors offer treatments for haemorrhoids, including topical medications, minimally invasive procedures, or surgery if necessary.

Stress plays a multifaceted role in the development and exacerbation of haemorrhoids by influencing digestive health and bowel habits. Implementing effective stress management techniques, alongside maintaining a healthy lifestyle and diet, can significantly alleviate haemorrhoid symptoms and improve overall quality of life. Proactive management and seeking appropriate medical advice when necessary are key to preventing complications and ensuring optimal well-being.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.