Ideally people should have a bowel movement once or twice a day. Many modern-day physical complaints such as aches and pains and general feelings of unwell-ness can be caused by constipation.

Constipation causes stools to be hard, dry, small in size and difficult to eliminate. Some people who are constipated find it painful to have a bowel movement and often experience straining, bloating, and the sensation of a full bowel.

Constipation is a symptom, not a disease. It can, however, be a major contributing factor to disease development. A whole range of conditions can be linked to constipation including skin problems, acne, menstrual problems, headaches and exhaustion. The good news is that these, and many more conditions, can often be completely resolved once constipation is dealt with.

It is important to visit your G.P if you are experiencing constipation over a long period of time to check for underlying disease. Conditions that cause constipation include neurological disorders, metabolic and endocrine disorders and systemic conditions that affect organ systems. These disorders can slow the movement of a stool through the colon, rectum, or anus. Intestinal obstruction, scar tissue, tumours, colorectal stricture, Hirschsprung's disease, or cancer can also compress, squeeze, or narrow the intestine and rectum and cause constipation.

Constipation can occur when the colon absorbs too much water or if the colon's muscle contractions are slow or sluggish, causing the stool to move through the colon too slowly. Not chewing food properly, and therefore compromising digestion, is also a major culprit for causing constipation - so get chewing. Some medications cause constipation so talk with your G.P if you feel this may be what is causing the problem.

During pregnancy women may suffer with constipation due to hormonal changes or because the uterus compresses the intestine. Other factors that cause constipation include aging, having a slow metabolism, lack of exercise, changes in daily routine such as travelling or moving house or a major change in diet.

Constipation is often the result of poor dietary habits and lifestyle.

A diet with enough fibre is essential in resolving common cases of constipation. High-fibre foods include beans, whole grains and bran cereals, fresh fruits, and vegetables such as asparagus, Brussels sprouts, cabbage, and carrots. Limit intake of ice cream, fatty foods, cheese, meat, and processed foods. Stay aware from foods that dehydrate such as caffeine and alcohol. Drink plenty of water - as dehydration is the number one cause of mild constipation. Freshly squeezed fruit and vegetable juices are also helpful and extremely nutritious.

It is really important not to ignore the urge to have a bowel movement. Try to retrain your system into regular bowel movements by visiting the bathroom after breakfast and dinner. Exercise is crucial as is relaxation and stress relief, as many people will suffer with constipation when they are stressed or upset.