Hernias are more common than we think, affecting people across all age groups and lifestyles. While many assume hernias are only a result of heavy lifting or ageing, the truth is that a weak abdominal wall combined with daily habits plays a major role in their development. Most hernias can often be prevented by simple lifestyle changes. With the right awareness, the risk of developing a hernia can be significantly reduced.
Can Hernias Really Be Prevented Through Lifestyle?
Yes, and in many cases, prevention is much easier than treatment. Dr Amita Jain, a leading laparoscopic surgeon and one of the best surgeons for hernia treatment in Delhi and India, explains that while some hernias are congenital or develop due to ageing, many are triggered or worsened by preventable actions like poor posture, chronic constipation, obesity, and improper lifting. So, what can you do in your daily life to avoid a hernia?
Maintain a Healthy Weight
Excess body fat increases pressure on the abdominal muscles, especially around the groin and navel. This makes it easier for tissues to push through weak spots. Dr Jain advises a balanced diet and moderate exercise to stay within a healthy weight range. Focus on fiber-rich foods, stay hydrated, and limit processed and fried items.
Avoid Straining in the Bathroom
Constipation is a major contributor to hernia formation. Straining during bowel movements increases internal pressure, weakening the abdominal wall. Prevent this by:
- Eating more fiber (fruits, vegetables, whole grains)
- Drinking plenty of water
- Avoiding overuse of laxatives, which can make the bowels sluggish over time
Lift Correctly — Or Not at All
Incorrect lifting is one of the most common causes of hernias. It is important that whether you’re in the gym or moving things at home:
- Bend your knees, not your waist
- Keep the load close to your body
- Exhale during exertion (don’t hold your breath)
If lifting is not part of your routine, don’t force it. Use tools or ask for help.
Control Chronic Coughing or Sneezing
Persistent coughing increases intra-abdominal pressure, just like lifting or straining. Treat any underlying lung or throat condition early. For smokers, quitting is essential — not just to prevent hernias, but for overall healing and muscle health.
Strengthen Your Core Muscles
A strong core protects your abdominal wall. Low-impact exercises like walking, yoga, or swimming can help. Avoid exercises that cause excessive abdominal strain unless supervised.
Hernia prevention is not just a medical goal — it’s a lifestyle choice. By maintaining your weight, managing constipation and cough, lifting safely, and building core strength, you can actively reduce your risks.
Dr Amita Jain is one of India’s most distinguished and experienced female surgeons, known for her unmatched expertise in general and laparoscopic surgery. With over 29 years of surgical excellence, Dr Amita Jain has built a reputation for precision, compassionate care, and advanced surgical techniques.
Dr Amita Jain has successfully performed a wide range of complex general surgeries, including both open and minimally invasive procedures, with a strong focus on trauma care, onco-surgical techniques, and reconstructive surgeries. Her areas of specialisation include (including Gallbladder stone removal, appendix removal, hernia repair surgery, piles and fissure surgeries). She was the Professor of Surgery at the Army College of Medical Sciences and Base Hospital, Delhi Cantt. In 1994, she was commissioned asa Surgeon under the United Nations Mission in Congo. From 2020 to 2022, she worked with Bansals Hospital. Currently, Dr Amita Jain is the Senior General and Laparoscopic Surgeon at Rainbow Children Hospitals (Malviya Nagar, Delhi), Artemis Lite: Multi-Speciality Care Hospital (New Friends Colony, New Delhi) and at Rosewalk – Luxury Maternity Hospital in Delhi (Panchsheel Park, Delhi)
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