A hernia will occur anywhere the abdominal wall is weak. They are often found in the femoral or inguinal canals or the umbilical area. Some people are also more susceptible to hernias because of familial history while others from abdominal surgery, obesity, chronic disease, or excessive straining. When you want to prevent a hernia, it is important to change your lifestyle to overcome their health challenges. Here are seven tips from medical experts to avoid hernias as well the hernia mesh complications that occur after surgeries occur to repair them.
1. Consume Plenty of Fiber
The experts at WebMD advise people to eat high-fiber foods like beans, vegetables, lentils and fruits. Consume 30 to 38 grams of fiber for men and 25 grams per day for women as it will add substance to the contents in the small intestine.
2. Stay Hydrated
Without water, fiber causes constipation. So, drink at least 2 liters of water each day. A blend of fiber and water absorbs waste and makes it easier to rid the body of it.
3. Reduce Intake of Refined Carbs
Have you ever wondered about the difference between wheat and white bread? It is a matter of good and bad carbohydrates that promote constipation and ill digestive health. According to a report by the National Academy of Sciences, it is recommended that adults get between 45 and 65 percent of daily caloric intake from healthy carbs.
4. Eat Between 20 and 35 Percent of Healthy Fatty Foods
Moderate fat consumption is good for the body as it makes stool easier to pass in the bowel. The critical decision is what types of fat-containing foods you consume, which determines how your digestive system reacts to it. Consume foods like avocados which are 77 percent fat, dark chocolate, fish and omega-3 enriched eggs.
5. Prebiotic-containing Foods
The consumption of prebiotics is a vital need as they are insoluble yet have a primary function for digestion. Prebiotics feed the healthy gut microbiota, which allows the bacteria to produce important nutrients to support the colon. Healthline advises that prebiotic foods that are healthy for digestion include onions, garlic and asparagus.
6. Probiotic-containing Foods
Probiotics play a different role in the gut than prebiotics as it is live bacteria that provide the body quite a few health benefits including protecting it from bad bacteria and fungi that cause many of the gastrointestinal conditions people suffer from. Eat yogurt with live cultures or fermented foods like sauerkraut or kefir to keep the gut healthy.
7. Exercise Daily
Busy people can do smaller increments of exercise throughout the day to maintain a healthy mind and body. The Mayo Clinic advises that each person get 150 minutes of moderate exercise or 75 minutes of robust exercise. Try taking the stairs or working out at your desk. The most common problems are constipation, abdominal gas and bloating.
Digestive health relates to more than just gut health as an imbalance of microbiota affects the entire body’s systems including mental and physical health which these tips will overcome.