Getting to grips with constipation

What is constipation?

Constipation is a common condition, affecting roughly 1 in 7 adults in the UK according to the NHS. It’s characterised by a disruption to normal bowel habits and can affect people at any age.  

It happens when the contents of the large intestine move more slowly through the body. They become harder and more compacted due to a lower water content which can lead to discomfort. 

It’s often stated that a healthy bowel should have a movement at least once a day. While this might be the case for some, it’s possible to have a bowel movement every couple of days and still have a healthy digestive system. The key to recognising constipation is to understand what’s normal for you and keep an eye on any changes.  

As well as changes to your usual bowel habits, other signs of constipation include: 

• Difficulty opening your bowels, such as having to strain when you go to the toilet 

• Less bowel movements than usual for you (the NHS states that less than three bowel movements in a week is indicative of constipation) 

• Feeling like you’ve not fully emptied your bowel after you’ve had a movement 

• Some stomach discomfort, wind, nausea, and cramping 

Possible causes of constipation

A range of factors can contribute to constipation. These can include ongoing medical circumstances such as pregnancy or, in rarer cases, an existing condition such as diverticular disease.  

Some medications list constipation as a possible side effect. These include certain antacids, iron supplements, opioid-based pain relief, some antidepressants, and some antihistamines. If you’re taking a medication that lists constipation as a possible side effect, chat to your pharmacist for advice and recommendations to help ease the symptoms.  

Several lifestyle factors can also cause constipation. These include:  

• Being dehydrated and not drinking enough fluids throughout the day 

• A low-fibre diet lacking in fresh fruits, vegetables, and grains 

• Low activity levels and sitting or lying down for long periods of time  

• Delaying opening your bowels when you feel the need to go 

• Increased levels of stress, or feeling anxious or depressed 

If you’ve recently given birth or are over 65, constipation can also be more common.

Treating constipation

Small lifestyle changes can help to alleviate constipation. These include: 

• Adding more fruits, vegetables, whole grains, legumes, nuts, and seeds to your diet 

• Increase how much water you drink each day (aim for six to eight cups) 

• Reduce your alcohol intake if you drink regularly to reduce possible dehydration 

• Increase physical activity, aiming for 30 minutes a day 

• Go when you need to go – try not to delay your bowel movements 

These changes can take a little time to have a positive effect. Be patient and if it helps, keep a note of your bowel movements so you can track any improvements. 

If you’re still struggling with constipation, there is a selection of over-the-counter remedies available to purchase in our Health & Wellness shop. These products include stool softeners to help make bowel movements more comfortable. Brands such as Dulcoease offer stool softeners in the form of gel capsules to be taken orally. You’ll also find high-fibre powder sachets from brands such as Fybogel that can be mixed with water and encourage efficient digestion. The range includes other pharmacy medicines such as oral laxatives that require you to answer a few questions from our pharmacist to make sure it’s the right treatment for you. Always read the patient information leaflet and follow the guidance provided. If you’re pregnant or have a medical condition, speak to a pharmacist or your GP about suitable treatment options.  

Preventing constipation

Small lifestyle changes can help to alleviate constipation. These include: 

• Adding more fruits, vegetables, whole grains, legumes, nuts, and seeds to your diet 

• Increase how much water you drink each day (aim for six to eight cups) 

• Reduce your alcohol intake if you drink regularly to reduce possible dehydration 

• Increase physical activity, aiming for 30 minutes a day 

• Go when you need to go – try not to delay your bowel movements