We’ve all been guilty of spending too much time in the bathroom—whether scrolling through our phones, reading a magazine, or just enjoying a few quiet moments away from life’s busy pace. But according to health experts, sitting on the toilet for more than 10 minutes can have serious health consequences. In this article, we’ll look at the risks of prolonged toilet sessions, why you should limit your time, and simple tips for healthier bathroom habits.
The Dangers of Sitting Too Long on the Toilet
Dr. Roshini Raj, a gastroenterologist at NYU Langone, advises against sitting on the toilet for more than 10 minutes. Why? Prolonged sitting can lead to several health issues, including hemorrhoids and pelvic muscle strain.
Hemorrhoids and Increased Pressure
One of the most common problems associated with sitting on the toilet for too long is the risk of developing hemorrhoids. Hemorrhoids are swollen veins in the rectum and anus that can become irritated, painful, and even bleed. According to Dr. Raj, modern toilet design plays a role in this issue. When you sit, the anorectal area (the part of your body involved in bowel movements) is positioned lower than your thighs, creating pressure on the veins in the rectum. This extra pressure can increase the likelihood of hemorrhoids forming over time.
Muscle Strain and Pelvic Floor Health
In addition to hemorrhoids, spending too much time on the toilet can strain your pelvic muscles. These muscles are essential for supporting your bladder, bowel, and other organs. When strained regularly, they can weaken, potentially leading to issues like urinary incontinence or even pelvic organ prolapse.
The Downside of Using Your Phone in the Bathroom
It’s no secret that many of us take our phones into the bathroom. In fact, a NordVPN survey found that 65% of people admit to using their phones while on the toilet. While it may seem like a harmless habit, it can lead to more than just dirty screens.
Exposure to Germs
Bathrooms are breeding grounds for bacteria and germs. Every time you touch your phone while using the toilet, you risk contaminating it with these germs, which can later transfer to your hands, face, and other surfaces. Dr. Raj notes that many people increase their chances of illness, such as food poisoning, due to poor hygiene practices. The more time you spend on the toilet with your phone, the more exposure you have to these harmful pathogens.
Longer Sitting Time
Using your phone can also cause you to lose track of time, making you stay on the toilet longer than necessary. Whether you’re scrolling through social media or watching videos, prolonged sitting increases pressure on your anorectal veins. By leaving your phone outside the bathroom, you’ll likely finish quicker and avoid the risks associated with extended toilet time.
How Long Should You Spend on the Toilet?
According to Dr. Raj, bathroom visits should be kept under 10 minutes. If you’re spending longer, it could be a sign of constipation or difficulty passing stool, which may indicate underlying health issues. In this case, you should consult your healthcare provider. Extended bathroom time might also suggest that your diet lacks fiber or that you’re not drinking enough water—both essential for keeping your digestive system functioning properly.
Healthy Bathroom Habits to Adopt
Aside from limiting your time in the bathroom, there are several simple steps you can take to ensure healthier bathroom habits:
- Use a Footstool: Raising your feet with a footstool while sitting on the toilet helps mimic a squatting position. This position allows for easier bowel movements by opening the anorectal angle and reducing pressure on the rectum.
- Stay Hydrated and Eat Fiber: Drinking enough water and eating fiber-rich foods are key to preventing constipation. These habits will also help make your bathroom visits shorter and more comfortable.
- Leave Your Phone Outside: Not only will this reduce distractions, but it will also help maintain better hygiene and encourage you to finish your bathroom visit faster.
Toilet Design and Its Role in Health
The design of modern toilets contributes to the health risks associated with prolonged sitting. Unlike a natural squatting position, which opens up the anorectal angle for easier bowel movements, sitting on a standard toilet keeps the angle more closed, leading to strain. Footstools, which mimic the squatting position, have become popular in recent years because they make bathroom visits more efficient and comfortable.
Conclusion: Time to Change Your Bathroom Routine
The next time you’re tempted to bring your phone to the bathroom or linger on the toilet, consider the potential health risks. Sitting for extended periods can lead to issues like hemorrhoids, pelvic floor strain, and exposure to harmful germs. By making small adjustments—limiting your bathroom time to under 10 minutes, staying hydrated, and leaving your phone outside—you can improve your digestive health and reduce unnecessary strain on your body. These simple changes can make a big difference in your overall well-being, and who knows? A short break from your phone might even help you feel more refreshed and recharged!
