What is constipation — and why it matters

Constipation is more than infrequent bowel movements. It often signals that the digestive system is not functioning optimally and can point to dehydration, low fibre intake, sedentary lifestyle, medications, or underlying medical conditions. Many people silently endure bloating, straining, abdominal pain, and a sense of incomplete evacuation, assuming these symptoms are “normal.” Identifying root causes early can significantly improve long-term gut health.

Underreported but common

Despite how common it is, constipation is widely underreported due to embarrassment or discomfort. Left untreated, chronic constipation can lead to complications such as haemorrhoids (piles), anal fissures, faecal impaction, and in rare severe cases, rectal prolapse. In older adults it may affect appetite, sleep and independence; in children it can cause irritability and toilet avoidance. December’s awareness campaign encourages people of all ages to treat constipation as a legitimate health issue rather than repeatedly self-managing with over-the-counter remedies.

Why modern lifestyles make it worse

Today’s habits amplify the problem: reduced physical activity, low water intake, diets low in natural fibre, and long periods of sitting slow gut motility. Processed foods, refined carbohydrates, excessive caffeine, and inadequate fruits and vegetables contribute to sluggish bowels. Psychological factors — stress, anxiety and disrupted sleep — also affect the brain–gut connection. Additionally, some medications (painkillers, certain antidepressants, iron supplements and some antacids) can trigger constipation.

Practical steps to improve bowel habits

Improving bowel habits usually begins with simple, evidence-based lifestyle changes:

• Hydrate: Aim for about 2–3 litres of water daily (adjust for climate, activity and individual needs).
• Increase fibre: Whole grains, leafy vegetables, salads, fruits, nuts and seeds support bowel regularity.
• Consider probiotics: Yogurt, fermented foods or supplements may help some people — discuss options with a clinician.
• Move regularly: Walking, yoga or light stretching improve intestinal motility.
• Establish a routine: A fixed toilet routine (especially after breakfast) trains the bowel over time.
• Limit long sitting periods: Break up long desk sessions with short walks or standing breaks.
• Manage stress and sleep: Deep-breathing, mindfulness and consistent sleep support the brain–gut axis.

When to see a doctor

Seek medical evaluation if constipation persists for more than a few weeks or occurs with any of the following:

• Unexplained weight loss
• Rectal bleeding or black/tarry stools
• Severe, worsening abdominal pain or vomiting
• Sudden change in bowel habits in someone older than 50
• Symptoms suggestive of faecal impaction (severe blockage)

Clinicians may review medications, assess thyroid and metabolic causes, perform abdominal and rectal examinations, and recommend tests such as blood work, imaging or colonoscopy when indicated to rule out conditions like hypothyroidism, irritable bowel syndrome (IBS), or structural problems.

Takeaway — make December 2025 the month you act

Constipation Awareness Month is an opportunity to pay attention to digestive well-being by acknowledging symptoms early and adopting small daily habits that keep the gut functioning smoothly. Ignoring constipation can reduce quality of life, mood and productivity. By understanding causes, recognising warning signs, prioritising hydration, fibre and movement, and seeking timely medical advice when needed, individuals can prevent chronic problems and improve overall health.

This December 2025, let’s break the stigma around digestive discussions — for children, adults and older adults alike. A healthy gut is essential for a healthy life, and small steps today can make a meaningful difference tomorrow.