We’ve all done it—taking a phone, book, or magazine to the bathroom, thinking a few extra minutes on the toilet won’t hurt. However, a doctor has issued a warning that lingering on the loo could be more harmful than you think. Gastroenterologist Dr. Roshini Raj from NYU Langone explains that spending more than 10 minutes on the toilet can lead to uncomfortable and potentially painful health issues. So, why should you avoid those extra minutes, and what are the potential risks? Let’s explore.

The Dangers of Prolonged Toilet Sitting

It might seem like an innocent habit, but sitting on the toilet for prolonged periods can have surprising consequences. According to Dr. Raj, the design of modern toilets and our body’s position while seated can contribute to various health concerns. Here are the top reasons to keep your bathroom breaks brief.

1. Risk of Hemorrhoids

One of the most significant health risks associated with extended toilet sitting is the development of hemorrhoids. Hemorrhoids are swollen veins in the lower rectum and anus, which can cause discomfort, itching, and even bleeding. When you sit on the toilet, especially if you’re straining, gravity increases pressure on these veins, making them more prone to swelling.

Dr. Raj points out that it’s not just the act of straining but the seated position itself that can lead to issues. By remaining seated for too long, you put unnecessary strain on your veins, making hemorrhoids more likely to form.

2. Increased Pressure on Your Lower Body

The modern toilet is designed in a way that places your anorectal area in a lower position, causing gravity to work against you. While seated, the weight of your upper body exerts pressure on the veins in your lower body. This increased pressure, especially in the anal area, can lead to discomfort over time.

Prolonged pressure in this area can also cause issues like rectal prolapse, where part of the rectum slips out of place, and pelvic floor dysfunction. Keeping bathroom sessions short can help avoid putting unnecessary pressure on these sensitive areas.

Why Phones Don’t Belong in the Bathroom

Bringing a phone to the bathroom is something many of us do without a second thought. A NordVPN study found that 65% of adults take their phones to the toilet, with younger generations being the biggest culprits. But this habit doesn’t just prolong your time on the toilet—it also raises hygiene concerns.

1. Germs and Bacteria on Your Phone

The bathroom is a breeding ground for germs, and when you bring your phone, you’re exposing it to a range of bacteria. Using your phone while handling personal hygiene tasks can transfer germs onto its surface. Dr. Raj mentions that using your fingers on your phone during a bathroom break can introduce bacteria that may cause food poisoning or other illnesses, especially if you neglect to clean your phone afterward.

Instead of bringing your phone into the bathroom, consider using this time to disconnect and take a few mindful minutes to yourself. Or, if you can’t resist the urge to scroll, be sure to clean your phone regularly to minimize the risk of germ transfer.

2. Prolonged Bathroom Breaks and Bad Habits

Using your phone on the toilet naturally encourages longer bathroom breaks. Whether it’s catching up on messages, reading news, or browsing social media, it’s easy to lose track of time. By reducing distractions and leaving your phone outside, you’re more likely to finish your business quickly and avoid the adverse health effects of sitting too long.

The Importance of Good Bathroom Posture

Believe it or not, posture matters in the bathroom. While modern toilets offer comfort, they don’t necessarily support the natural position that aids in smoother bowel movements. Experts suggest that a squatting position is ideal for reducing strain. Using a small stool under your feet can mimic this posture by elevating your knees, which can help align your body and make bathroom visits quicker and more efficient.

Avoiding the Temptation to Linger

If you find yourself spending too much time in the bathroom, consider these tips to help you reduce the habit:

• Set a timer: Keep track of time to ensure you’re not lingering longer than necessary. Aim for a maximum of 10 minutes.
• Leave distractions outside: Try going phone-free. Without distractions, you’re less likely to lose track of time.
• Change your bathroom routine: Be mindful of your bathroom visits. Instead of using the bathroom as a place to unwind, reserve it for its intended purpose.

How Long is Too Long? Understanding the 10-Minute Rule

So, what’s the magic number for a healthy bathroom break? According to Dr. Raj, about 10 minutes should be the upper limit. Prolonged toilet sitting, especially if you’re just sitting and waiting for nature to take its course, can exacerbate or lead to health issues. If you’re finding it difficult to have a bowel movement within this timeframe, it might be worth examining other factors, such as your diet, hydration, and overall health.

If you’re frequently experiencing constipation or straining, consider consulting a healthcare professional to identify the underlying cause. Simple changes, like adding more fiber to your diet or drinking enough water, can often improve bowel movements and make bathroom visits easier.

Reconsider Your Bathroom Habits for Better Health

While the bathroom may feel like a place to relax, taking a few extra minutes for yourself, it’s essential to be mindful of how prolonged sitting can affect your health. Hemorrhoids, increased vein pressure, and even hygiene risks associated with phone use can all be avoided by keeping your time on the toilet brief and focused.

By setting a time limit, adjusting your posture, and keeping distractions out, you can make your bathroom visits healthier and reduce your risk of unnecessary health issues. So, next time you head to the bathroom, remember that less is more when it comes to toilet time.