Instructions

• : Consult your physician before you change your diet or begin an exercise plan.
• Step 1: Drink at least eight glasses of water per day to reduce the risk of dehydration, which is a major cause of hemorrhoids.
• Step 2: Eat foods that are high in fiber, such as grains, cereals, and raw vegetables. Fiber helps keep things moving regularly and smoothly.
• TIP: Limit your consumption of red meat, starch, and other foods lacking in fiber content. Just say no to coffee and alcohol.
• Step 3: Exercise moderately for 20 to 30 minutes per day to stimulate bowel function.
• Step 4: Move around to facilitate blood flow. If you have to sit or stand for long periods of time, try to take short breaks every couple of hours.
• Step 5: Don't wait to use the bathroom. If you have to use it, go as soon as possible. While you're on the toilet, relax; straining will only aggravate symptoms.
• TIP: Schedule a regular time of day to use the toilet. Regular habits are an important part of digestive health.
• Step 6: Focus on diet, regular exercise, drinking lots of water, and good bathroom routines. You will prevent hemorrhoids while improving your health.
• FACT: It is estimated that 10 million Americans are living with hemorrhoids.

You Will Need

• Willpower
• Self-discipline