Hernias are common in Nepal, especially among those doing physically demanding work. While surgery is the only definitive cure, many hernias can be prevented. This blog outlines lifestyle changes that reduce hernia risk — tailored for Nepali readers.

1. Avoid Heavy Lifting or Do It the Right Way

Why: Many Nepalis work in agriculture or construction. Improper lifting increases abdominal pressure, leading to hernias.

• Bend your knees, not your waist
• Use leg strength
• Exhale while lifting
• Ask for help if it's too heavy

2. Maintain a Healthy Body Weight

Why: Obesity is rising in urban Nepal. Excess weight stresses abdominal muscles.

• Eat a balanced Nepali diet (dhido, veggies, lean meat)
• Avoid fast food and sugar
• Stay active — walk, hike, or do yoga

3. Prevent and cure Constipation and avoid Straining during passage of stool

Why: Straining during bowel movements is a major cause of hernia.

• Drink plenty of water (2-3 liters/day)
• Eat high-fiber foods: papaya, greens, beans
• Maintain regular toilet habits

4. Treat Chronic Cough Early

Why: Coughing from dust, pollution, or smoking increases hernia risk.

• Treat respiratory problems promptly
• Quit smoking
• Wear masks in dusty areas

5. Avoid Straining During Urination

Why: Men with prostate issues often strain, which can trigger a hernia.

• Consult a doctor if you have difficulty urinating
• Treat urinary infections promptly

6. Take Care During and After Pregnancy

Why: Pregnancy increases abdominal pressure, especially in multiple pregnancies.

• Use maternity support belts
• Do postnatal core strengthening exercises
• Avoid heavy lifting postpartum

7. Know Your Family History

If your parents or siblings had hernias, you may be at higher risk. Stay vigilant and adopt preventive measures early.

Early Signs of Hernia

• Visible bulge in the groin or abdomen
• Pain while lifting or coughing
• Dragging sensation in the lower abdomen

Note: If you notice any of these symptoms, consult a hernia specialist immediately.

Expert Advice from a Hernia Surgeon in Nepal

As a gastrointestinal and hernia surgeon based in Kathmandu and Lalitpur, I see many hernia cases that could have been prevented. Small lifestyle changes go a long way. Stay informed, act early, and stay healthy!