So you've not had a bowel movement at least three times during the last week, or maybe you find that your stools are often large, dry, hard, or lumpy. Perhaps you're straining or in pain when you go to the toilet. If this is the case, the chances are that you might be experiencing constipation. In this blog post, we'll delve into what constipation is, its causes, five ways you can treat it at home, and finally, when you should consider seeing a doctor.

First, let's discuss what causes constipation. It's important to note that constipation is common and can affect people of all ages. You can usually treat it with simple changes to your diet and lifestyle, but sometimes medical intervention is necessary.

In adults, there are numerous potential causes for constipation. These include:

1. **Not Eating Enough Fiber**: Fiber is found in foods like fruits, vegetables, cereals, grains, and nuts.
2. **Not Drinking Enough Water**: Hydration is key for smooth bowel movements.
3. **Lack of Physical Activity**: Spending long periods sitting or lying down can contribute to constipation.
4. **Ignoring the Urge to Go**: Holding in your bowel movements can lead to constipation.
5. **Changes in Diet or Daily Routine**: Any sudden changes can disrupt your digestive system.
6. **Side Effects of Medication**: Some medicines can cause constipation.
7. **Stress, Anxiety, or Depression**: Mental health can significantly impact your digestive health.

Constipation is also common during pregnancy and for about six weeks after giving birth. Rarely, constipation may be caused by a medical condition. If you're caring for someone with dementia, constipation might easily be missed. In such cases, look out for behavioral changes like increased agitation, as it might indicate they are in pain or discomfort from constipation.

Now that we know some potential causes, how can you treat and prevent constipation yourself? Here are five effective strategies:

1. **Dietary Changes**: This is crucial in preventing constipation. Drink plenty of fluids and avoid alcohol. Increase the amount of fiber in your diet by adding wheat bran, oats, or linseed. Other fiber-rich foods include apples, bananas, lentils, chickpeas, dates, and nuts like walnuts and almonds. Aim for a minimum of 1.8 liters of water a day, but this can vary depending on your size.

2. **Improve Your Toilet Routine**: Try to keep a regular time and place for bowel movements. Give yourself plenty of time and don't delay if you feel the urge to go. This helps establish a routine and prevents the stool from becoming hard and difficult to pass.

3. **Adjust Your Posture**: When using the toilet, try resting your feet on a low stool, like a Squatty Potty, and raise your knees above your hips. This position helps open up your rectum, making bowel movements easier.

4. **Increase Your Activity Level**: Regular physical activity can stimulate your bowels. A daily walk, run, or any form of exercise you enjoy can help regulate your bowel movements by increasing blood flow throughout your abdomen.

5. **Consult a Pharmacist**: If dietary and lifestyle changes don't seem to be working after a month, speak to your pharmacist. They might suggest a suitable laxative. Laxatives work in different ways—some stimulate the bowel, others add bulk to the stool, and some bring fluids into the colon. Most laxatives work within three days and should only be used for a short period. Once your bowel movements return to normal, you should stop using them. Always read the information leaflet fully before starting any laxative to ensure it's suitable for you.

Lastly, when should you consider seeing your doctor about constipation? Medical advice is necessary if:

- Your constipation isn't improving with treatment and lifestyle changes after a couple of weeks.
- You're regularly constipated for more than a month.
- You're experiencing bloating along with constipation for a long period.
- You've noticed blood in your stool or have lost weight without trying.
- You feel tired all the time or are taking medication causing constipation, such as opioid painkillers like codeine or morphine.

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