What Happens When You Stay Too Long on the Toilet?
News Desk
Islamabad: According to Dr Farah Monzur, an assistant professor of medicine and director of the Inflammatory Bowel Disease Center at Stony Brook Medicine, the average person should spend no more than five to ten minutes on the toilet.
So, why is it problematic if you sit for longer? It all comes down to physics. While gravity keeps us grounded on Earth, it also forces the body to work harder to pump blood back up to the heart, Xue explains.
The toilet seat, with its open oval shape, compresses the buttocks and forces the rectum to sit lower than it would when sitting on a couch. Gravity pulls down on the lower half of the body, increasing pressure that affects blood circulation.
“It becomes a one-way valve where blood enters but has difficulty returning,” Xue explained. This increased pressure causes the veins and blood vessels around the anus and lower rectum to become engorged and swollen, which raises the risk of hemorrhoids.
Don’t Force It
Straining during bowel movements is another issue that contributes to hemorrhoid formation. People who bring their phones to the bathroom often lose track of time, sitting and straining their muscles to try and pass a bowel movement.
Monzur emphasized the negative effects of prolonged toilet time. “We’re seeing more cases of people spending excessive time on the toilet, which can harm the anorectal organs and the pelvic floor,” said Xue.
Extended toilet time not only weakens anal muscles and leads to straining, but it can also increase the risk of rectal prolapse — a condition where the rectum, part of the large intestine, slips down and bulges out of the anus.
Additionally, the pelvic floor muscles, which play a key role in bowel movements, are weakened when you sit for long periods. These muscles work together with other muscles to ensure the smooth passage of stool, and the gravitational pressure on them can cause strain when you stay seated for too long.
How to Be More Mindful of Your Bathroom Time
To avoid overstaying your welcome on the toilet, Dr. Lance Uradomo, an interventional gastroenterologist at City of Hope Orange County, suggests leaving phones, magazines, and books outside the bathroom. “Don’t go into the bathroom with the mindset that you’ll be there for a while,” said Monzur. “Make the experience as boring as possible so you don’t feel the urge to stay longer.”
If you’re struggling to relieve yourself, Xue recommends leaving the toilet after 10 minutes and walking around for a bit.
The motion of walking can help stimulate the gut muscles and promote a bowel movement. Staying hydrated and eating high-fiber foods like oats and beans can also aid in producing regular bowel movements and reduce the need to strain.
How much water and fiber should you consume? The National Academy of Medicine suggests drinking between 2.7 to 3.7 liters of water daily.
Additionally, the US Department of Agriculture advises 14 grams of fiber per 1,000 calories of food. Fiber and water help soften the stool, making it easier to pass without straining.
The news has been published on 24 News Channel.
