1. Poor toilet habits Repeatedly ignoring the urge or “holding it in” lowers rectal sensitivity. Distractions (phones) or bad posture on the toilet weaken the defecation reflex. 2. Diet & fluid changes Low-calorie or low-residue diets, or < 25 g fibre day, reduce stool bulk. Drinking < 500–1 000 mL day lets the colon re-absorb too much water → hard, dry stool. 3. Sedentary lifestyle Long hours of sitting / bed rest lower abdominal-wall tone and colonic high-amplitude contractions → slow-transit constipation. 4. Stress & mood Anxiety, depression or high stress act through the brain–gut–microbiome axis to slow colonic motility... Learn more