Many of us have a habit of taking our phones to the bathroom.
I’ve done it myself, and it’s likely that someone is reading this article while on the toilet right now.
What starts as a quick bathroom break can quickly turn into 15 minutes of scrolling, reading, or posting.
Although it may seem harmless, experts warn that sitting on the toilet for too long can actually harm your health.
In fact, extended bathroom sessions have been linked to an increased risk of hemorrhoids and weakened pelvic muscles, according to Dr. Lai Xue, a colorectal surgeon at the University of Texas Southwestern Medical Center.
“When patients come to me, one of the key things we examine is how much time they spend on the toilet,” Xue said.
Here’s why spending too much time on the toilet can be problematic.
Health Risks of Staying Too Long on the Toilet
Experts recommend you should spend no more than 5 to 10 minutes on the toilet, according to Dr. Farah Monzur, an assistant professor of medicine and director of the Inflammatory Bowel Disease Center at Stony Brook Medicine.
So, why is it bad to stay longer? Let’s take a quick look at the physics. While gravity keeps us grounded, it also makes it harder for blood to flow back up to the heart, explains Xue.
The open, oval-shaped toilet seat compresses the buttocks, causing the rectum to sit lower than it would on a couch.
This downward pressure from gravity disrupts blood flow in the lower body.
“It becomes a one-way valve, where blood enters but struggles to flow out,” Xue said.
As a result, the veins and blood vessels around the anus and rectum can become enlarged and engorged, increasing the risk of hemorrhoids.
Don’t Strain, Either
Straining, which is often made worse by people scrolling on their phones, can also contribute to hemorrhoids.
People lose track of time and strain their muscles to pass a bowel movement, Monzur explains.
Doctors can tell when straining is occurring.
“We’re seeing more people spending extended periods on the toilet, which is unhealthy for the anorectal organs and pelvic floor,” Xue added.
In addition to weakened anal muscles and excessive straining, Monzur notes that prolonged sitting can increase the risk of rectal prolapse (when part of the large intestine slips down and bulges out of the anus).
Extended sitting also weakens the pelvic floor muscles, which help coordinate bowel movements. The downward gravitational pressure strains these muscles over time.
How to Avoid Overstaying Your Welcome
To prevent excessive time on the toilet, Dr. Lance Uradomo, an interventional gastroenterologist at City of Hope Orange County in California, recommends 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 said. “Make sitting on the toilet as uninteresting as possible.”
If you’re struggling to go, Xue suggests cutting your bathroom visit short after 10 minutes and walking around to stimulate your gut muscles and encourage a bowel movement.
Staying hydrated and eating fiber-rich foods, like oats and beans, can also improve regularity and reduce the need for straining.
The National Academy of Medicine recommends 2.7 to 3.7 liters of water daily, while the U.S. Department of Agriculture suggests 14 grams of fiber for every 1,000 calories. Both water and fiber help soften stool, making it easier to pass.
When Long Bathroom Breaks Could Be a Red Flag
Spending prolonged periods on the toilet can sometimes indicate underlying health issues. Chronic difficulty or discomfort with bowel movements could be a sign of gastrointestinal conditions like irritable bowel syndrome (IBS) or Crohn’s disease.
Extended toilet sessions can also signal colorectal cancer. “A growth in the colon can block stool flow, causing constipation and bleeding,” Uradomo said.
Colorectal cancer rates have risen among those under 55, with an estimated 106,590 new cases of colon cancer and 46,220 new cases of rectal cancer expected this year, according to the American Cancer Society.
Uradomo has noticed an increase in younger patients talking about hemorrhoids and constipation, only to later be diagnosed with rectal cancer.
If you’re struggling or spending excessive time on the toilet for over three weeks, Monzur recommends seeing a doctor.
Depending on the severity, your primary care physician may refer you to a gastroenterologist or colorectal surgeon for further evaluation.