In today’s digital era, smartphones have become an inseparable part of daily life, often accompanying us into spaces we never imagined — including the bathroom. Many people find themselves scrolling through social media, watching short videos, or checking messages while on the toilet. What seems like a harmless habit, however, may be silently affecting gut health and increasing the risk of haemorrhoids.Dr. Saurabh Sethi, a gastroenterologist trained at AIIMS, Harvard, and Stanford, recently highlighted that adults who use smartphones during bathroom visits are 46% more likely to develop haemorrhoids. He explains that this risk is largely due to prolonged sitting, lack of pelvic support, and the distraction-driven extension of toilet time.
Why using your phone on the toilet raises haemorrhoid risk
The primary danger of using a phone while on the toilet lies in the extended duration of sitting it encourages. Haemorrhoids form when veins in the lower rectum and anus become swollen and inflamed due to increased pressure. Smartphones act as a major distraction, turning what should be a quick bathroom break into a prolonged sitting session. Even after accounting for factors like diet, age, weight, and physical activity, researchers have found that phone use remains a strong contributor to haemorrhoid risk.
Prolonged sitting on the toilet: How it harms anal veins
Studies reveal that about 37% of smartphone users spend more than five minutes per toilet visit, compared to only 7% of non-users. Although five minutes may seem insignificant, prolonged sitting keeps constant pressure on the anal tissues. Unlike brief straining, which is short-lived but intense, sustained pressure gradually weakens the venous cushions in the rectum, leading to swelling and eventual discomfort. Over time, repeated long sessions can make haemorrhoid development far more likely.
How everyday toilet habits impact your digestive and gut health
The anatomy of the pelvic floor and the anorectal angle plays a crucial role in efficient bowel movements. Toilet seats provide minimal support, leaving the pelvic floor unsupported and the anorectal angle less than optimal. Prolonged sitting in this posture keeps haemorrhoidal cushions under pressure, increasing their susceptibility to swelling. Experts suggest slightly leaning forward with feet supported on a stool, mimicking a squatting position to straighten the anorectal angle and facilitate easier bowel movements. Proper posture not only reduces the risk of haemorrhoids but also supports overall digestive health.Modern apps are intentionally designed to capture and hold our attention. Features like infinite scrolling, autoplay, and algorithm-driven feeds make it easy to lose track of time. What starts as a two-minute bathroom break can quickly stretch into 15 minutes or more. This unintended time extension directly contributes to increased venous pressure in the anal area, making haemorrhoids more likely. In this case, it’s the behavioral pattern induced by the phone — not the device itself — that elevates risk.Haemorrhoids affect a significant portion of the population. Research shows that between 50% to 66% of adults experience haemorrhoids at some point in their lifetime. In the United States alone, they account for nearly four million medical visits each year, with annual healthcare costs exceeding $800 million. Given their prevalence and financial impact, simple preventive measures, such as limiting toilet time and avoiding phone distractions, can save individuals both discomfort and medical expenses.
Simple bathroom rules to reduce haemorrhoid risk
- Keep bathroom visits under five minutes: Limiting time on the toilet reduces prolonged pressure on the anal veins, which is a major factor in haemorrhoid formation.
- Follow the “two-reel limit”: If you must use your phone, restrict yourself to no more than two short videos or reels per bathroom session to prevent distraction-driven extended sitting.
- Eliminate phone use when possible: Completely avoiding smartphones in the bathroom encourages mindful habits and prevents prolonged sitting that increases haemorrhoid risk.
- Focus on posture: Maintain a slightly forward-leaning position with feet supported on a stool to straighten the anorectal angle and make bowel movements easier.
- Encourage quick and efficient bowel movements: Short, focused bathroom breaks promote regular gut function, reduce straining, and support overall digestive health.
How prolonged toilet time impacts posture, digestion, and overall gut health
Excessive time on the toilet not only affects haemorrhoids but also impacts posture and digestive function. Prolonged sitting can strain the lower back, weaken pelvic floor muscles, and contribute to constipation. Over months or years, this habit can lead to chronic digestive issues. By keeping bathroom visits brief, maintaining proper posture, and avoiding smartphone distractions, individuals can support both their gut health and overall wellbeing.While smartphones have become an integral part of our lives, their presence in the bathroom can pose hidden health risks. Prolonged sitting, lack of pelvic support, and distraction-driven extended sessions contribute significantly to haemorrhoid development. Practicing mindful bathroom habits, maintaining proper posture, and limiting toilet time are simple yet effective ways to safeguard digestive health. What may seem like a minor lifestyle change today could prevent years of discomfort and costly medical interventions in the future.Disclaimer: This article is based on insights shared by Dr. Saurabh Sethi on social media. It is intended for informational purposes only and does not replace professional medical advice. Always consult a healthcare provider for personalized guidance.Also Read | Why eating with your hands could be the natural cure for bloating and slow digestion
