How to Prevent Hemorrhoids (So You Never Have to Buy This Stuff Again)
Prevention is Key: Take Control Before Hemorrhoids Take Over
Let’s be honest—dealing with hemorrhoids once is more than enough. The good news? Most cases aren’t inevitable. While some triggers—like genetics, pregnancy, or aging—are outside your control, the vast majority of hemorrhoids can be prevented (or at least made a rare occurrence) with a few smart lifestyle adjustments.
Prevention boils down to three key areas:
✔ What you eat (because fiber is your friend)
✔ How you move (because sitting all day doesn’t help)
✔ How you clean (because rough toilet paper is the enemy)
These small, consistent changes don’t just help prevent hemorrhoids—they also support better digestion, reduce irritation, and make you feel better overall.
The Norms Philosophy on Prevention: Our Goal is to Make Ourselves Obsolete
At Norms, our goal is for you to never have to buy our products again.
We know that might sound strange coming from a brand that sells hemorrhoid relief, but hear us out. It’s entirely possible to change the way you live—and, in turn, change the way your butt feels.
It’s not always easy, especially in today’s fast-paced, sit-all-day, fiber-deficient world. But it’s possible.
That said, if you’re here, you probably still need relief right now, and that’s what we’re here for. We believe in progress, not perfection. So while you work on preventing future flare-ups, we’re here to help you stay comfortable in the meantime.
How to Prevent Hemorrhoids (For Real This Time)
The best way to avoid hemorrhoids—or at least keep them from making repeat appearances—is to address the root causes. Here’s how:
1. Dietary Changes: What You Eat & Drink Matters
Your diet directly affects your digestion—and the more smoothly things move, the less strain you put on your rectal veins (which is key for preventing hemorrhoids).
Do’s: Eat & Drink for Better Gut Health
✔ Increase Fiber Intake (Aim for 25-30 grams per day)
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Fruits: Apples, pears, berries, oranges
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Vegetables: Broccoli, carrots, leafy greens
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Legumes: Lentils, chickpeas, black beans
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Whole Grains: Oats, brown rice, quinoa
✔ Stay Hydrated
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Drink at least 8 glasses of water a day to keep stools soft and easy to pass.
✔ Incorporate Healthy Fats
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Avocados, olive oil, nuts, and seeds help lubricate the digestive tract and reduce strain.
✔ Add Probiotics & Fermented Foods
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Yogurt, kefir, kimchi, sauerkraut, and miso help balance gut bacteria and improve digestion.
✔ Use Fiber Supplements If Needed
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If you’re struggling to get enough fiber from food, psyllium husk or methylcellulose can help.
📊 Stat: Only 5% of Americans get enough fiber, which is one of the leading causes of constipation. (Source: USDA)
Don’ts: What to Avoid
🚫 Low-Fiber Diets → Diets high in processed foods, refined grains, and dairy can lead to constipation.
🚫 Too Much Alcohol & Caffeine → Both can dehydrate you, leading to harder stools.
🚫 Over-Reliance on Laxatives → Frequent use weakens natural bowel function—fiber and hydration are better long-term solutions.
2. Lifestyle Habits: How You Move Through the World
How you sit, move, and go to the bathroom plays a huge role in preventing hemorrhoids. Small adjustments to daily habits can make a big difference.
Do’s: Move Smarter & Reduce Pressure
✔ Incorporate Regular Movement
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Avoid sitting for long periods—take short walks or stand up every 30-60 minutes if you have a desk job.
✔ Use Proper Bathroom Posture
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A squat position (using a footstool) helps align the rectum, making bowel movements easier and reducing strain.
✔ Strengthen Core & Pelvic Muscles
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Yoga, pilates, and core exercises improve circulation and reduce pressure on rectal veins.
✔ Manage Stress
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High stress levels can mess with digestion—deep breathing, meditation, or light exercise can help.
✔ Lift Heavy Objects Properly
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Engage your core and exhale while lifting to avoid excessive pressure on the rectal area.
📊 Stat: People who exercise regularly experience fewer digestive issues, reducing their risk of hemorrhoids. (Source: National Institutes of Health)
Don’ts: What to Avoid
🚫 Straining on the Toilet → If it’s not happening, don’t force it. Straining increases vein pressure.
🚫 Delaying Bathroom Trips → Holding it in makes stools harder and more difficult to pass.
🚫 Wearing Tight Clothing → Skinny jeans and tight belts can restrict circulation, increasing pressure on hemorrhoidal veins.
🚫 Sitting on Hard Surfaces for Too Long → This compresses blood flow and puts unnecessary pressure on sensitive veins.
3. Hygiene: Keeping Things Clean Without Making Things Worse
Proper hygiene is critical for preventing irritation and reducing the risk of hemorrhoids. But over-cleansing (or using the wrong products) can make things worse.
Do’s: The Best Hygiene Practices for Prevention
✔ Use Gentle, Alcohol-Free Wipes
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Medicated wipes (like Norms Wipes) cleanse without irritation.
✔ Take Warm Sitz Baths
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Soaking in warm water for 10-15 minutes a few times a week soothes irritation and promotes healing.
✔ Pat Dry Instead of Rubbing
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Harsh wiping can cause microtears and increase irritation. Pat dry gently with a soft towel.
✔ Use a Bidet or Rinse with Warm Water
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A handheld bidet is a game-changer for hygiene without friction.
📊 Stat: Using wet wipes or a bidet instead of dry toilet paper reduces irritation by up to 40%. (Source: American Gastroenterological Association)
Don’ts: What to Avoid
🚫 Excessive Wiping → Too much wiping (especially with dry toilet paper) can worsen irritation.
🚫 Scented Soaps & Wipes → Fragrances and harsh chemicals can irritate sensitive skin.
🚫 Scratching → Itching can make inflammation worse and increase infection risk.
🚫 Ignoring Discomfort → If you feel irritation, address it early before it turns into a full-blown issue.
Final Takeaway: Hemorrhoid Prevention is Possible
Hemorrhoids aren’t inevitable. With smart diet choices, better movement habits, and proper hygiene, you can significantly reduce your risk and keep flare-ups to a minimum.
But if they do happen? Catching them early and managing symptoms the right way makes all the difference.
At Norms, we’re here for you every step of the way—whether you need relief right now or want to build habits that keep you from needing us at all.