How to prevent piles naturally through yoga, diet, and lifestyle
Introduction
Piles, or hemorrhoids, are a common health issue affecting people of all ages. They are swollen veins in the rectum or anus that can cause pain, bleeding, and discomfort. While piles can be caused by various factors like chronic constipation, straining during bowel movements, prolonged sitting, or pregnancy, they are largely preventable with the right habits.
In this blog, we will explore how yoga, combined with a healthy diet and lifestyle, can effectively help prevent piles from forming. This natural and holistic approach can save from pain.
What are Piles?
- Internal piles - inside the rectum, usually painless but may bleed.
- External piles - outside the anus, may be painful and swollen.
Common symptoms include:
- Itching or irritation around the anus
- Pain during bowel movements
- Bleeding after passing stool.
- A lump or swelling near the anus
Why do piles happen?
Piles mostly occur due to increased pressure in the lower rectum. Common causes are:
- Chronic constipation
- Sitting too long (especially in the toilet)
- Straining while passing stool
- Low fibre intake
- Obesity
- Lack of physical activity
Yoga Asanas to Prevent Piles
Practising yoga daily improves digestion, relieves constipation, and strengthens pelvic muscles - all of which help prevent piles.
1. Malasana (Garland Pose)
- Benefits: Encourages healthy bowel movements, opens hips, and improves digestion.
- How to do:
- Squat with feet flat on the floor.
- Join plans in Namaste.
- Elbows press knees outward.
- Hold for 30 seconds to 1 minute.
2. Pavanamuktasana (Wind-Relieving Pose)
- Benefits: Eases gas, bloating, and constipation.
- How to do:
- Lie on your back.
- Bring one or both knees to the chest.
- Hug your knees and lift your head toward them.
- Hold for 30 seconds, then relax.
3. Vajrasana ( Thunderbolt Pose)
- Benefits: Improves digestion; can be done after meals.
- How to do:
- Sit on your heels with knees together.
- Keep back straight, hands on thighs.
- Breathe normally for 5-10 minutes.
4. Trikonasana (Triangle Pose)
- Benefits: Stimulates the abdominal organs and improves bowel health.
- How to do:
- Stand with feet wide apart.
- Extend one arm down to the foot and the other toward the sky.
- Hold for 30 seconds, then switch sides.
5. Sarvangasana ( shoulder stand) (Advanced)
- Benefits: Improves blood flow, reduces vein swelling in the anus.
- Caution: Not for people with neck or high blood pressure issues.
6. Setu Bandhasana ( Bridge Pose)
- Benefits: Strengthens the lower back and rectal area, supports pelvic muscles.
- How to do:
- Lie on your back, bend your knees, feet flat.
- Lift hips upward while keeping shoulders grounded.
Pranayama for Digestive and Mental Health
Breathing exercises reduce stress and stimulate digestion
1. Anulom Vilom ( Alternate Nostril Breathing)
- Balances body and mind. Improves oxygen flow to organs.
2. Bhramari ( Been Breath)
- Calms the brain and nervous system.
3. Kapalabhati ( Skull shining Breath)
- Stimulates abdominal muscles and digestion.
- Helps relieve constipation.
Diet Tips to Prevent Piles
Your food habits play a direct role in preventing piles. The goal is to ensure smooth bowel movements and reduce straining.
✅ Food to Eat:
- Fibre-rich fruits: papaya, apple, banana, guava
- Vegetables: spinach, carrot, beetroot, pumpkin
- Whole grains: oats, brown rice, millet ( ragi, jowar)
- Legumes: lentils, chickpeas, kidney beans
- Nuts & seeds: flaxseeds, almonds, walnuts
- Probiotics: curd, buttermilk for gut health
- Plenty of water: 8-10 glasses daily
❌Food to Avoid:
- Spicy and oily foods
- Processed snacks (chips, bakery items)
- red meat
- Caffeinated drinks in excess
- Alcohol and smoking
- Low-fibre white bread or rice
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