7 everyday habits that make a real difference

The best routines are the ones you don't have to think about. These seven habits are simple, cheap and, done consistently, make a real difference to everyday comfort.

1. Eat more fibre, gradually

Aim for wholegrains, oats, beans, fruit and veg. Increase slowly over a couple of weeks so your gut can adjust.

2. Drink enough water

Fibre works best with fluid. Keep a bottle on your desk and sip through the day.

3. Don't strain, and don't wait

Go when you feel the urge, and don't force it. Straining is one of the biggest triggers.

4. Limit your time on the loo

Leave the phone outside. Long sessions put extra pressure where you don't want it.

5. Try a footstool

Raising your feet a few inches changes your posture into a more natural position and makes things easier.

6. Move every hour

If you sit for work, stand up and walk for a couple of minutes every hour. A daily walk helps too.

7. Make it a morning routine

Habits stick when they're attached to something you already do. Many of our customers take their two capsules with breakfast so it becomes automatic.

Consistency beats intensity. Small daily habits outperform heroic one-off efforts.

If symptoms are severe, bleeding or persistent, always speak to your GP.