Constipation is a problem that few people understand, yet it's estimated that around 1 in every 7 adults and up to 1 in every 3 children in the UK has constipation at any one time.

The causes of constipation can be numerous, such as: 

• Lack of vegetable fibre 
• Anxiety and stress 
• Lack of physical exercise 
• An intestinal flora problem 
• A lack of bile resulting in a lack of lubrication of the faecal bolus
  
• Insufficient chewing 
• Regular trips 

• Food allergies

Here are a few basic tips, divided by category, that will improve your daily digestion.

Adopt a healthy lifestyle in general and healthy food habits.

The first step is eating more fibre foods and increasing your use of virgin and organic oil, (3 tablespoons per day). 

Drink more low-mineralized water every day, or prepare an infusion to drink all day (blackcurrant, mallow, horsetail, rosemary) without sugar or honey. 

Consume bitter foods such as artichoke, dandelion, black radish, or fumitory to stimulate liver/gallbladder functions and secrete more bile, which is lubricating. 

Consume probiotics (raw sauerkraut, miso, tempeh, olives) or food supplements, to reseed your intestinal flora. 

Chew well and take a glass of warm water in the morning on an empty stomach.

Physical exercise 

Walk regularly every day, for one hour if possible and do abdominal breathing. Pr Desbonnet's organ gymnastics, which consists of mobilizing the diaphragm, is one of the simple techniques that everyone can do. Thus, when I breathe by inflating my belly, I direct my diaphragm (the muscle which separates the abdomen from the intestinal organs) downwards, which compresses my sub-diaphragmatic organs, a condition to promote defecation. 

Hydrology 

Put a hot water bottle on your stomach, or take a hot bath two to three times a week, before going to bed. 

You can also try to perform your own enema. 

Psychology and relaxation 

Go to the toilet every morning at a fixed time even if you don't feel any need, to recreate your natural reflexes. Don't forget to raise your feet with a small stool or large books, to close the intestinal angle and facilitate abdominal contraction. 

Prevent the idea of going to stool every day from becoming an obsession, which can cause mental discomfort and psychogenic constipation. 

WARNING! you should see your GP for advice if:

• you notice any rectal bleeding
• you suffer from great pain or fever
• you notice any unexplained weight loss
• you have persistent tiredness
• your constipation lasts longer than 14 days without improvement