Most of us, at some point in life, suffer from constipation. Travel, stress, and changes in diet almost always alter the frequency or character of our bowel movements. Many women have the problem around their menstrual period, and several medications cause or worsen constipation. Hypothyroidism and some other treatable medical conditions can cause constipation, and it also becomes more common with advancing age. Constipation is a frequent and serious quality-of-life problem for many senior citizens.

The meaning of the word "constipation" will vary from one person to the next. Some people even use the word merely to describe a change in the pattern of their bowel movements. A normal bowel movement (or "stool") is somewhat soft, has a shape or form (that is, it's not liquid), and can be passed with only mild-to-moderate straining. The frequency, size, color, amount, and texture of stool differ from one person to the next and these characteristics also normally vary over time.

For most people, stool frequency ranges from as many as 2-3 bowel movements per day to as few as one bowel movement every day or two. However, it can be normal to pass stool only once or twice per week, as long as you are able to empty most of what you feel needs to come out.

Constipation typically refers to stool that is very hard, very small, difficult to pass, and/or significantly less frequent than usual. A change in the character or frequency of your stool is not necessarily a medical problem, and usually doesn't require any treatment unless it is causing pain, bloating, rectal bleeding, or other difficulties.

Here are some steps you can take in your daily routine to help prevent or relieve constipation:

• Exercise. The more you sit around doing nothing, the more your intestines settle down and stop contracting. On the other hand, walking, bicycling, or any other activity that uses the abdominal muscles increases the normal contractions of the colon, thus helping to keep your bowels moving.
• Drink more fluids. Water is the primary factor in keeping stool soft. Your body will absorb as much water as it needs from the colon's supply; so, if you don't drink enough fluids, not much will be left over in the colon and the result can be very hard bowel movements and constipation.
• Eat more fiber. Fiber is any complex carbohydrate that our bodies can't digest and absorb. Dietary sources include whole grains and many fruits and vegetables (especially their skins). As a general rule, the more you need to chew something before swallowing it, the more fiber it is likely to contain. Because it is not digested, fiber remains in the stool and helps keep it soft and moving along. Many different fiber supplements are available over the counter, and all are pretty much equal in their ability to regulate your bowels. It's important, though, to remember to drink plenty of water with your fiber, or it can actually worsen constipation. Also, fiber sometimes increases gas production, so boost your fiber intake gradually to give your body time to adjust.
• Eat less fat. Very rich or fatty meals cause release of a hormone that naturally slows intestinal motion.

If these lifestyle approaches don't do the trick, there are some medications that can be used, but that's the subject of a future entry.