The habit of taking your smartphone to the bathroom has become almost universal. Social networks, videos, podcasts and games take up the minutes of those who sit on the toilet, but experts warn: spending more time than recommended in this position can pose serious health risks.
According to Lai Xue, a colorectal surgeon at the University of Texas Southwestern Medical Center, “prolonged sitting on the toilet” is a practice that many underestimate, but which can have undesirable consequences.
“When patients come to me with complaints, one of the main areas we have to delve into is spending a lot of time in the bathroom,” explains Xue, quoted by CNN.
What happens to the body when it is in the toilet for a long time?
Sitting on toilets, with the rectum lower than the knees, causes increased pressure in the lower part of the body. According to Xue, “Gravity forces the body to work harder to pump blood back to the heart,” compressing the blood vessels around the anus. This built-up pressure can lead to swelling of the veins and, eventually, the development of hemorrhoids.
Another risk pointed out by doctors is the weakening of the pelvic floor muscles, which play a fundamental role in bowel movements. “Gravitational pressure overloads the muscles when you are constantly sitting for long periods”, warns the surgeon.
Additionally, prolonged straining during a bowel movement can worsen gastrointestinal problems, including chronic constipation and conditions such as irritable bowel syndrome or Crohn’s disease.
The role of the cell phone: distraction and loss of track of time
Using a cell phone in the bathroom is one of the main factors that contribute to excessive time spent on the toilet. Farah Monzur, assistant professor of medicine and director of the Center for Inflammatory Bowel Diseases at , says electronic devices “make the act of having a bowel movement less efficient by being distracting and causing people to lose track of time.”
Monzur recommends that time spent in the bathroom should not exceed 10 minutes, advising to make the environment less attractive to avoid prolonging the stay: “You don’t want to go in with the mentality that you’re going to be there for a long time, because then you’re going to want to take something with you to keep the busy mind.”
What to do if you have difficulty evacuating?
Instead of insisting after 10 minutes, Xue suggests healthier alternatives. “Get up, walk a little, hydrate or eat foods rich in fiber, such as oats and beans”, he explains, highlighting that movement can stimulate the intestinal muscles.
Persistent difficulty with bowel movements or frequent discomfort may be signs of more serious problems. “The need to constantly sit on the toilet or the presence of constipation for more than three weeks should be a reason to see a doctor,” advises Monzur, warning that such symptoms may indicate conditions such as colorectal cancer.
Avoid risks: doctors’ advice
Experts leave some practical guidelines to preserve anorectal health:
- Avoid distractions in the bathroom: keep cell phones, magazines or books out of the space;
- Adopt a comfortable position: using a footrest can better align the rectum, facilitating bowel movements;
- Invest in a fiber-rich diet: vegetables, fruits and legumes help regularize intestinal transit;
- Don’t ignore persistent signs: recurring discomfort or changes in bowel habits should be evaluated by a healthcare professional.
Although seemingly harmless, time spent on the toilet can directly impact your health. More than ever, adopting good practices in the bathroom is essential to avoid long-term complications. After all, doctors’ warnings are clear: 10 minutes is a limit to respect.
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