Many people habitually take their phones into the bathroom, leading to what might start as a quick break but often extends into 15 minutes of scrolling or Browse. However, experts warn that prolonged toilet sessions can negatively impact your health.
Dr. Lai Xue, a colorectal surgeon at the University of Texas Southwestern Medical Center, notes that extended time on the toilet is linked to an increased risk of hemorrhoids and weakened pelvic muscles. “When patients come to me, one of the key things we examine is how much time they spend on the toilet,” Xue states.
Health Risks of Staying Too Long on the Toilet
Doctors recommend limiting toilet time to no more than 5 to 10 minutes, according to Dr. Farah Monzur, an assistant professor of medicine at Stony Brook Medicine. The issue lies in the physics: while gravity keeps us grounded, it also hinders blood flow back to the heart, explains Xue. The open, oval-shaped toilet seat compresses the buttocks, causing the rectum to sit lower than usual. This downward gravitational pressure disrupts blood flow in the lower body, creating a “one-way valve where blood enters but struggles to flow out,” Xue clarifies. This can lead to enlarged and engorged veins and blood vessels around the anus and rectum, increasing the risk of hemorrhoids.
Don’t Strain, Either
Straining, often exacerbated by phone use, also contributes to hemorrhoids. People lose track of time and exert excessive muscle effort to pass bowel movements, Monzur explains. Doctors are observing an increase in patients spending extended periods on the toilet, which is detrimental to anorectal organs and the pelvic floor, adds Xue. Besides weakened anal muscles and excessive straining, prolonged sitting can also increase the risk of rectal prolapse (where part of the large intestine protrudes from the anus). Extended sitting also weakens the pelvic floor muscles, which coordinate bowel movements, due to constant downward gravitational pressure.
How to Avoid Overstaying Your Welcome
To prevent excessive toilet time, Dr. Lance Uradomo, an interventional gastroenterologist, advises keeping distractions like phones, books, or magazines out of the bathroom. “If you enter the bathroom with the intention of being quick, you’re less likely to bring something to keep you entertained,” Monzur suggests, recommending making toilet time “as uninteresting as possible.”
If you’re having trouble with a bowel movement, Xue suggests cutting your bathroom visit short after 10 minutes and walking around to stimulate gut muscles. Staying hydrated (2.7 to 3.7 liters of water daily, per the National Academy of Medicine) and eating fiber-rich foods (14 grams of fiber for every 1,000 calories, per the U.S. Department of Agriculture), such as oats and beans, can improve regularity and reduce the need to strain by softening stool.
When Long Bathroom Breaks Could Be a Red Flag
Consistently spending prolonged periods on the toilet might indicate underlying health issues. Chronic difficulty or discomfort with bowel movements could signal gastrointestinal conditions like irritable bowel syndrome (IBS) or Crohn’s disease. Extended toilet sessions can also be a sign of colorectal cancer. Uradomo explains that “a growth in the colon can block stool flow, causing constipation and bleeding.” Colorectal cancer rates are rising among those under 55, with an estimated 106,590 new colon cancer cases and 46,220 new rectal cancer cases expected this year, according to the American Cancer Society. Uradomo has observed an increase in younger patients presenting with hemorrhoids and constipation who are later diagnosed with rectal cancer. If you struggle or spend excessive time on the toilet for more than three weeks, Monzur recommends consulting a doctor. Depending on the severity, your primary care physician may refer you to a gastroenterologist or colorectal surgeon for further evaluation.
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