Many of us have a habit of bringing our phones to the bathroom, turning a quick trip into 15 minutes of scrolling. It seems harmless, but health experts warn that extended toilet time can pose serious risks. Prolonged sitting on the toilet has been linked to issues like hemorrhoids and weakened pelvic muscles, says Dr. Lai Xue, a colorectal surgeon at the University of Texas Southwestern Medical Center.
The Risks of Sitting Too Long on the Toilet
According to Dr. Farah Monzur from Stony Brook Medicine, you should spend no more than five to 10 minutes in the bathroom. The problem lies in the effects of gravity and the toilet’s shape. The downward pull of gravity makes it harder for your body to circulate blood from the lower half back to your heart. The toilet’s open seat compresses your buttocks, causing increased blood pressure in the rectal area. This can lead to enlarged blood vessels and a higher risk of hemorrhoids.
Straining Is Harmful Too
Sitting too long often leads to straining, especially when engrossed in reading or scrolling. Forced straining can increase the risk of hemorrhoids and, in severe cases, lead to rectal prolapse—a condition where part of the rectum slips out of the anus. Weakened pelvic floor muscles are another consequence of extended bathroom time. These muscles play a key role in bowel movements, and constant pressure can weaken them, making it harder to pass stool naturally.
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Make Bathroom Time Brief and Mindful
To minimize risks, avoid bringing distractions like phones or magazines into the bathroom. Dr. Lance Uradomo, a gastroenterologist from City of Hope, advises making toilet time as short and uneventful as possible. If you can’t relieve yourself within 10 minutes, take a break. Walking around can stimulate your gut, aiding in bowel movements. Staying hydrated and eating fiber-rich foods, such as oats and beans, can also help. The National Academy of Medicine recommends 2.7 to 3.7 liters of water daily, and the USDA advises 14 grams of fiber per 1,000 calories consumed.
Serious Health Signals to Watch For
If you regularly experience constipation or spend unusually long periods on the toilet, consult a doctor. Persistent difficulty may indicate gastrointestinal issues like IBS or even colorectal cancer. Recent studies show a rise in colorectal cancer cases among people under 55. Symptoms like prolonged constipation or rectal bleeding should never be ignored.
See also: Bloating Relief: Simple Fixes for Constipation and Gas
