Chronic constipation is extremely common, particularly as we get older. And yet it is something most people manage in silence, assuming there is little to be done about it.
There is quite a lot that can be done.
What counts as constipation?
The definition is not just about frequency, though going fewer than three times a week is one indicator. It also includes straining, hard or lumpy stools, a feeling of incomplete emptying, and the need to use manual manoeuvres to help things along.
Why does it become more common over time
The muscles involved in bowel movement can weaken. The gut moves more slowly. Many common medications, including some pain relievers, antidepressants and blood pressure medications, contribute to constipation. Reduced physical activity and lower fluid and fibre intake all play a role.
What helps
Fibre is the foundation. Aim for 25 to 30 grams per day from a variety of sources: wholegrains, vegetables, fruit, legumes, and nuts. Increasing fibre slowly is important, as sudden large increases can cause bloating and discomfort.
Water is equally important. Fibre needs fluid to work. Aiming for six to eight glasses of water per day is a good starting point.
Movement stimulates the gut. Even regular walking helps bowel function.
Toilet posture matters more than most people realise. Squatting, or approximating a squat using a small footstool to raise your feet while sitting on the toilet, puts the body in a much more natural position for bowel movements.
If dietary and lifestyle changes are not enough, there are safe, effective over-the-counter options, including osmotic laxatives. Your pharmacist or doctor can advise on what is appropriate for your situation.