Haemorrhoid Prevention for Men: Gut Health & Hormone Tips

So now it seems that haemorrhoid prevention starts with not taking your phone to the toilet. There are some ridiculous medical studies out there, but apparently, spending too long watching TikTok dances while on the loo can give you piles. Seriously? What's next?

A new PLOS One study found that people who used smartphones on the toilet were 46 percent more likely to have haemorrhoids than those who left their phones behind (Ramprasad et al., 2025).

But here's the thing: TikTok isn't the real problem. The study shows something much bigger about modern health, especially for men over 40. Sedentary lifestyles, poor diets, low fiber, and hormonal changes with age all increase the risk of constipation, sluggish digestion, and yes - haemorrhoids.

Let's look at what the study actually showed, why men in midlife are most affected, and practical steps for haemorrhoid prevention for men that actually work.

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What the Study Found

Researchers at Beth Israel Deaconess Medical Center surveyed 125 adults aged 45 and over undergoing routine colonoscopies. They asked about diet, activity levels, bowel habits, and smartphone use on the toilet.

Two thirds admitted to using their phone on the toilet. More than a third of those spent over five minutes per visit compared to just 7 percent of people who didn't use phones. After adjusting for age, sex, BMI, exercise, fiber intake, and straining, phone use was still linked to a 46 percent higher risk of haemorrhoids.

But here's what the headlines didn't mention. Phone users exercised less each week. They were younger on average - 55 compared to 62 for non-users. Straining itself wasn't independently linked to haemorrhoids at all.

So yes, people with phones sat longer. But the real problem was inactivity, poor diet, and other lifestyle factors that increase risk over time.

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Why Men Over 40 Are at Higher Risk

After 40, men face a perfect storm of health changes. Testosterone and thyroid levels decline, metabolism slows, stress rises, and activity often drops.

All of these factors affect digestion. A slower metabolism and reduced muscle tone in the gut and pelvic floor make constipation more likely. Low thyroid function directly slows intestinal motility. Low testosterone increases visceral fat and inflammation, both of which affect gut health.

The PLOS One study highlighted bathroom habits, but the real issue is what modern life is doing to men's bodies behind the scenes.

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How Hormones Affect Gut Health

Hormones control far more than energy and libido. Thyroid hormones set the speed for everything from heart rate to digestion. When thyroid function drops, bowel movements slow down. Constipation is one of the most common symptoms of hypothyroidism.

Testosterone plays a different but equally important role. It supports lean muscle mass, reduces inflammation, and helps maintain healthy gut motility. Men with low testosterone often experience slower digestion and more abdominal discomfort.

Stress makes things worse. High cortisol disrupts the gut microbiome, raises inflammation, and contributes to IBS-like symptoms.

When testosterone, thyroid, and cortisol are out of balance, digestion suffers. That's why addressing hormone health can be a key part of haemorrhoid prevention for men over 40.

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Your Guide To Natural Haemorrhoid Prevention

Most haemorrhoids can be prevented with the right daily habits. Diet, exercise, hydration, and lifestyle changes all play a role in haemorrhoid prevention for men.

Start with fiber. It softens stools, speeds up digestion, and reduces the pressure that causes haemorrhoids. Most men need 25-30 grams of fiber daily, yet few get close. Add foods like:

• Oats, barley, and whole grains
  
• Lentils, beans, and chickpeas
  
• Apples, pears, and berries
  
• Broccoli, carrots, and leafy greens
  
• Nuts, chia seeds, and flaxseeds
  

Drink plenty of water too. Aim for at least two liters a day, more if you exercise or live in a hot climate. Staying hydrated keeps stools soft and bowel movements regular.

Exercise is just as important. A sedentary lifestyle slows digestion, weakens muscles, and reduces circulation. For better gut health and haemorrhoid prevention for men, try for:

• 30 minutes of brisk walking or cycling most days
  
• Strength training twice a week for metabolism and muscle tone
  
• Simple movement breaks during the day if you have a desk job
  

These habits don't just help prevent haemorrhoids. They also improve gut health, metabolism, and energy levels, especially as hormone levels shift after 40.

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Long-Term Gut Health for Men

Haemorrhoid prevention for men is only one part of the story. Gut health supports nutrient absorption, immune function, hormone production, and long-term metabolic health. A balanced diet with probiotics from yogurt or kefir, lean protein from fish or chicken, healthy fats from olive oil and nuts, and magnesium-rich foods like spinach and pumpkin seeds builds a foundation for digestive health at every age.

When combined with regular activity, proper hydration, and hormone optimization, these habits do more than prevent haemorrhoids. They improve energy, metabolism, and overall well-being for the long term.

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Haemorrhoid Prevention: The Bottom Line

TikTok isn't giving you haemorrhoids. Modern lifestyles are. Sedentary behavior, poor diets, dehydration, and hormonal decline after 40 all contribute to sluggish digestion and higher haemorrhoid risk.

The PLOS One study showed that phone users spent more time on the toilet, but the bigger picture is about health habits, not apps. Focusing on diet, hydration, exercise, and hormone balance is the real solution for haemorrhoid prevention for men.

At Male Excel, we help men take control of their health with advanced hormone testing, thyroid optimization, personalized TRT, and lifestyle support. Preventing haemorrhoids is just one of many benefits of getting everything working properly again.

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HealthHormone Replacement TherapyNutritionTestosterone