We often don’t think about our rectal health—until something goes wrong. Haemorrhoids, also called piles, are swollen veins in the lower rectum or around the anus. They can cause discomfort, itching, pain, and even bleeding during bowel movements. Millions of people around the world experience them, yet they remain a condition few openly talk about.
The truth is, anyone can develop haemorrhoids at any age. However, certain lifestyle habits, health conditions, and even genetic factors can make them more likely. By understanding the main causes, you can take steps to prevent them and improve your digestive health.
What Exactly Are Haemorrhoids?
Haemorrhoids are much like varicose veins but located in the rectal area. They occur when increased pressure causes the veins in your anus or lower rectum to swell. Depending on where they form, they can be classified as internal (inside the rectum) or external (under the skin around the anus).Main Causes of Haemorrhoids
1. Straining During Bowel Movements
Excessive straining is one of the most common triggers. This often happens if you have chronic constipation or frequent diarrhoea. The extra pressure on the veins causes them to bulge and swell.Tip: Avoid sitting on the toilet for too long, and only go when you truly feel the urge.
2. Obesity
Carrying excess weight—especially around your abdomen—can increase pressure on the pelvic veins. Over time, this added stress can lead to haemorrhoids.Maintaining a healthy weight not only reduces your risk of piles but also supports your overall health.
3. Chronic Constipation or Diarrhoea
Both conditions can irritate and inflame the anal veins. Constipation often leads to straining, while diarrhoea causes repeated wiping and irritation.Consider adding more dietary fibre to your meals to promote healthy bowel movements.
See our high-fibre food guide for ideas.
4. Ageing
Regular exercise and a fibre-rich diet can help maintain digestive health as you get older.
5. Pregnancy
Pregnant women are more prone to haemorrhoids due to:- Increased pelvic pressure from the growing baby
- Hormonal changes that relax the vein walls
- Intense pressure during labour
Staying hydrated, eating fibre-rich foods, and doing gentle exercises like walking can help reduce this risk.
6. Low-Fibre Diet
Aim for at least 25–30 grams of fibre daily from fruits, vegetables, whole grains, and legumes.
7. Prolonged Sitting or Standing
Staying in one position for too long can increase pressure on the rectal veins. This is especially true for office workers and people with jobs that require standing all day.Take short breaks to walk around every hour to keep blood flowing.
8. Heavy Lifting
9. Genetic Factors
If your parents or siblings have experienced haemorrhoids, your risk is higher. Genetics can influence vein strength and tissue elasticity.While you can’t change your genes, you can manage your lifestyle habits to reduce the risk.
10. Anal Intercourse
Anal sex can cause irritation and pressure in the rectal veins. Using adequate lubrication and taking things slowly can help reduce potential damage.Prevention and Management of Haemorrhoids
You can’t always avoid haemorrhoids, but you can lower your risk significantly with healthy daily habits.Eat a Fibre-Rich Diet
They include more fruits, vegetables, whole grains, and legumes.
Fibre softens stools and makes them easier to pass.
Fibre softens stools and makes them easier to pass.
Stay Hydrated
Drink at least 8 glasses of water a day. Fluids help keep stools soft and prevent constipation.Exercise Regularly
Physical activity improves blood flow, reduces pressure on veins, and helps prevent constipation. Simple activities like walking, swimming, or yoga can make a big difference.Practice Good Bathroom Habits
- Don’t delay going when you feel the urge
- Avoid straining or sitting for too long
- Consider using a small footstool to elevate your legs and ease bowel movements
- Maintain a Healthy Weight
- A balanced diet and regular activity help reduce pressure on your pelvic area, lowering haemorrhoid risk.
When to Seek Medical Help
Mild haemorrhoids can often be managed with lifestyle changes and over-the-counter remedies. However, seek medical attention if you notice:- Persistent pain or swelling
- Rectal bleeding
- Changes in bowel habits
A doctor can recommend treatments such as medicated creams, minimally invasive procedures, or surgery for severe cases.
In summary, haemorrhoids may be uncomfortable, but they’re also highly preventable. By understanding the main causes—like straining, low fibre intake, and prolonged sitting—you can take proactive steps to protect your rectal health.
Small daily habits, like staying hydrated, eating more fibre, and moving regularly, can make a big difference. And if symptoms persist, don’t hesitate to consult a healthcare professional.
Your digestive health matters—start taking care of it today.
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