Out of Routine and Backed Up? Here’s What Could Help

We’ve all been there. One minute, your bathroom routine is like clockwork. The next, a bout of illness, a holiday away from home, a stressful week or one particularly silent public toilet has brought everything to a standstill. From the dreaded stall stand off to a phenomenon called “jingle bowels” when you find it harder to stay regular over the festive season, there are countless reasons why constipation can rear its ugly head. 

Suddenly, your jeans feel tighter, your stomach feels heavy and you’re far more distracted by what is – or very much isn’t – happening in the bathroom. The thing is, it’s not in your head. Constipation can leave you feeling bloated, uncomfortable and irritated.

Whatever the reason, it’s far more common than you might think – and there are a few easy ways to get to the bottom of it.

Find yourself googling, “why am I constipated?” in the depths of night? Comparing habits with friends and realising you’re not quite as regular as everyone else? Your bowel is a creature of habit. Changes to when you eat, sleep or use the bathroom can disrupt your usual rhythm, which is why constipation has a habit of appearing during busy periods, after an illness or the second you unzip up your suitcase.

Travel can be a particularly perfect storm. A different time zone, unfamiliar surroundings and a bathroom schedule dictated by airports, itineraries and whoever you’re sharing a hotel room with can all throw things off.

Then there’s the “I can only go at home” feeling. It could be the silence, the lack of privacy or the possibility of making eye contact with a colleague while emerging from the stall. Whatever the reason, holding on until you’re somewhere more comfortable can be tempting – but regularly ignoring the urge to go may contribute to constipation.

The bottom line? Try to give yourself more than a rushed two-minute window between meetings and find a bathroom where you feel comfortable, even if it’s a couple of levels away from your desk, to avoid the dreaded stall stand off. 

Focus on fibre

Fibre-rich foods can help support healthy digestion and regularity. Try adding more fruit, vegetables, whole grains, beans, lentils, nuts and seeds to your day – increasing your intake gradually to give your gut time to adjust^[1].

Keep fluids up

Drinking enough water throughout the day supports digestion and works alongside fibre to help keep things moving^[1]. Keep a bottle nearby and drink regularly, particularly when exercising, travelling or spending time in hot weather.

Get things moving – literally

Regular movement can help support healthy bowel habits, especially when a busy week or change in routine has left you sitting more than usual. It doesn’t need to be complicated. A walk around the block, some gentle stretching or a post-meal stroll (otherwise known as a fart walk) all count. 

Take some pressure off

Stress can affect the connection between your brain and gut, which may influence your usual bowel habits^[2]. Deep breathing, meditation, gentle stretching, journalling or simply taking a proper break can help you slow down. A consistent sleep routine may also help your body settle back into a more familiar rhythm.

Relief by morning

The perfect addition to your “just in case” toolkit, Dulcolax Tablets* provide predictable overnight relief from constipation. Taken at night, they reactivate your natural gut rhythm^[3][4] to stimulate a bowel movement the following morning. Clinically proven^[5], Dulcolax Tablets work within 6 to 12 hours^[6][7] – helping you get on with your morning without feeling quite so bogged down, so to speak.

Need relief sooner?

Some situations call for a different approach. Dulcolax Suppositories* provide speedy constipation relief in just 20 to 45 minutes. They act locally and directly in the colon, where they’re needed, without having to travel through the stomach and small intestine first.

Whether constipation strikes during a busy week, after a change in routine or while you’re away from home, the Dulcolax range offers options to keep on hand for when you need help getting things moving again.

Constipation happens – and it shouldn’t be a subject reserved for hushed conversations or frantic incognito searches. There are plenty of ways to help, but if it keeps coming back, isn’t improving or is starting to take up more mental space than it should, speak to your doctor or pharmacist. It’s time to leave the embarrassment at the bathroom door. When it comes to your health, nothing is TMI.

^1. Better Health Channel. Gut health. Victorian Department of Health

^2. https://pmc.ncbi.nlm.nih.gov/articles/PMC11995435/

^3. Duboc H et al. J Clin Gastroenterol. 2020;54(5):405-414. Sponsored by Sanofi-Aventis Groupe

^4. Corsetti M et al. Neurogastroenterol Motil. 2021;33(10):e14123. Sponsored by Sanofi

^5. Dulcolax Consumer Medicine Information

^6. Kamm et al. Clin Gastroenterol Hepatol. 2011; 9(7):577-583. Sponsored by Boehringer-Ingelheim

^7. Klenzle-Horn, S. et al. Alimentary Pharmacology and Therapeutics. 2006; 23 (10): 1479-1488. Sponsored by Boehringer-Ingelheim

—

^{Article content disclaimer: *Always read the label and follow the directions for use. Sponsored content in partnership with Dulcolax.}