We’ve all been guilty of lingering on the toilet a little too long—scrolling through social media, reading a magazine, or simply enjoying a few quiet minutes away from the hustle and bustle. However, health experts are now warning that spending more than 10 minutes on the toilet could harm your health. In this article, we’ll explore the risks of prolonged toilet sessions, why it’s important to limit your time, and healthier habits to adopt for your bathroom routine.

The Dangers of Sitting on the Toilet Too Long

Dr. Roshini Raj, a gastroenterologist at NYU Langone, advises against sitting on the toilet for longer than 10 minutes. Sitting for extended periods can lead to several uncomfortable and potentially serious health issues.

Hemorrhoids and Increased Pressure

One of the biggest risks of sitting on the toilet for too long is the increased likelihood of developing hemorrhoids. Hemorrhoids are swollen veins in the lower rectum or anus that can cause discomfort, pain, and even bleeding. Dr. Raj explains that the design of modern toilets contributes to this problem. When sitting, your anorectal area is lower than your thighs, creating an angle that increases pressure on your rectal veins. Over time, this pressure can lead to hemorrhoid formation.

Muscle Strain and Pelvic Floor Issues

Spending too much time on the toilet can also put unnecessary strain on your pelvic muscles. These muscles are essential for supporting your organs and controlling bladder and bowel functions. Over time, extended periods of sitting can weaken the pelvic floor, potentially leading to conditions like urinary incontinence or, in more severe cases, pelvic organ prolapse.

Using Your Phone in the Bathroom: More Harmful Than You Think

In today’s world, it’s common to bring your phone into the bathroom. A study by NordVPN revealed that 65% of people admit to using their phones while on the toilet. While it may seem harmless, this habit can pose risks beyond just dirtying your screen.

Increased Exposure to Germs

Bathrooms are full of bacteria and pathogens. Every time you touch your phone in this environment, you risk contaminating it with harmful germs that can later transfer to your hands, face, and other surfaces. Dr. Raj points out that many people unknowingly expose themselves to germs that can lead to food poisoning or other illnesses because of poor hygiene in the bathroom.

Longer Sitting Time

Another issue with using your phone in the bathroom is that it makes you more likely to stay longer than necessary. You may become engrossed in a video or social media feed and lose track of time, increasing the pressure on your anorectal veins and raising your risk of hemorrhoids. By leaving your phone outside the bathroom, you’re more likely to finish up quickly and avoid the health risks associated with prolonged sitting.

How Long Should You Spend on the Toilet?

Dr. Raj recommends that bathroom visits should be kept under 10 minutes. If you’re spending significantly longer, it may indicate constipation or difficulty passing stool, which should be discussed with your doctor. Prolonged bathroom time could also signal that your diet lacks fiber or that you’re not drinking enough water, both of which are essential for maintaining healthy digestion.

Healthy Bathroom Habits to Adopt

Aside from limiting your time on the toilet, here are a few additional habits you can adopt to improve your overall bathroom health:

• Use a Footstool: Raising your feet with a footstool while sitting on the toilet can help mimic a squatting position. This natural posture opens up the anorectal angle, making bowel movements easier and reducing strain on your rectum.
• Stay Hydrated and Eat Fiber: Drinking enough water and eating a diet rich in fiber will keep your digestive system running smoothly, reducing the time you need to spend in the bathroom.
• Leave Your Phone Outside: Not only will this minimize distractions, but it will also improve your hygiene and encourage you to finish your bathroom visit more quickly.

How Toilet Design Contributes to the Problem

The standard design of toilets plays a role in the health risks associated with prolonged sitting. Unlike squatting, which opens the anorectal angle for easier bowel movements, sitting on a regular toilet keeps the angle closed, increasing strain and pressure on your body. Footstools, which help simulate a squatting position, have become popular because they can improve the efficiency and comfort of bathroom visits.

Conclusion: Time to Change Your Bathroom Habits

The next time you find yourself tempted to bring your phone to the bathroom or linger on the toilet, remember the potential health risks. Sitting for extended periods can lead to hemorrhoids, pelvic floor strain, and exposure to harmful bacteria. By limiting your bathroom time to under 10 minutes, staying hydrated, and leaving your phone outside, you’ll be taking simple yet effective steps to protect your health. Small changes in your routine can make a big difference in your overall well-being. And who knows? A little break from your phone might be just what you need for a mental reset too!