Try and go to the toilet at the same time every day
If you are able to make the time, try and go to the toilet around the same time each day. Ideally, try and make it first thing after breakfast. Some men and women swear by their early morning 'constitutional' and if you manage to get your breakfast in, it could get your bowels into good habits.
Don't ignore your urges
If you have the urge to go to the toilet, go as soon as you can. We know that it’s not always possible, but if you’re worried about going at work, holding on until you get home isn’t good for you.
The thought of using a public toilet can seem like a nightmare, but if you’re prepared with anti-bacterial wipes hopefully it won’t seem too bad. Avoiding going to the toilet will make your constipation worse, so try your best to ‘grin and bear it’.
Drink more fluids
The old ones are the best, but there's some truth in the advice that if you don't drink enough fluids and you get dehydrated, constipation could be the result. It doesn't have to be water - juices, tea and coffee are good too, as is water-rich food like fruit and vegetables.
If you can knock back a few glasses of water as well, that's perfect, as too much caffeine can dehydrate you, and that's not the effect you want. Oh, and alcohol sadly doesn't count, so you can't get your quota with beer or wine…
Get some exercise
Do you find the gym dull? Don’t worry, there are many other ways you can get your dose of exercise. Why not go to the park for a kick about, or a fast walk? If it gets your heart rate up and leaves you a bit breathless it’s helping you.
All you need is a regular activity that you enjoy to help get everything moving again.
Cut down on stress
Yes, we know, if only! Remember, there’s no need to get stressed about being constipated, it happens to all of us occasionally. If work is stressing you out, talk to your boss about your workload or whatever is bothering you.
A problem shared is a problem halved, so get other stress worries out in the open. Talk to your friends, your partner, or your family and get it off your chest.
Try and make time for relaxation whenever you can, even if it's just locking yourself in the bathroom with a scented candle, bubble bath and a good book, or listening to your favourite music to unwind.
If you're having problems with prolonged stress, anxiety or depression, see your doctor.
Get piles treated
Ouch! Haemorrhoids, or piles, are common so don't be embarrassed to visit your pharmacist and find a way to help get the painful symptoms sorted if they are putting you off going to the toilet.
You can even pick up a treatment for piles in the supermarket these days, nobody is going to notice, honest.