Avoiding Future Hernias

1. Keep at an ideal weight.

2. It is a good idea to track your weight at least once per month to notice any "creep" that can so easily happen.

3. Know what your ideal weight is.

4. If you get to 10 pounds over your ideal weight, it's time to ratchet up the dieting and exercise to get your weight back under control before it starts to run away!

5. Here is a link to our healthy diet handout.

6. A healthy diet helps keep weight down and helps keep inflammation down and the body functioning at an optimal level.

7. Avoid constipation by way of your healthy diet; prunes can help with this and Miralax can help and is safe in the short-term.

When lifting, always use proper technique:

1. Do not lift at awkward angles and reach far.

   • Move things and do what is needed to put your body in a good position.

   • Get help.

2. Keep your back straight and use more leg strength.

3. Engage your core while lifting as it braces your trunk.

1. Core strength and muscle tone brace the torso during lifting and various movements.

2. When the core is weak, it is not able to adequately brace the trunk and this can lead to increased pressure on "weak spots" in the abdomen -- where hernias develop.

3. For example we recommend a regular workout such as the one listed below -- this can be done in 10 minutes and should be done 2-3 times per week although we recommend doing it 5-6 times per week as it also helps with back pain amd posture-related issues.

• crunches (30-50 reps)

• oblique crunches (25-30 each side)

• pelvic thrusts (10-20)

• back extensions (10-20)

1. Have resistance training as part of your regular exercise routine.

2. When weak people try to lift things and strain without proper core support, this can lead to increased pressure on "weak spots" in the abdomen -- where hernias develop.

3. For example we recommend a workout such as the one listed below -- this can be done in 20 minutes and should be done 2-3 times per week. Start with a warm-up set with light weights, then 2-3 sets of 10-12 reps of moderate weights involving compound movements -- this can be done with dumbbells at home:

• chest press / bench press

• dumbell row / lat pull-down

• squats

General wellness is essential to the health and functioning of our bodies. The American College of Lifestyle Medicine has identified the six pillars of wellness:

1. A consistently healthy diet

2. Regular physical activity

3. Intentional strategies to manage stress

4. Form and maintaining edifying relationships

5. Protect good sleep habits

6. Avoid unhealthy and toxic substances

(source)