Let's face it—many of us have a tendency to take our smartphones into the restroom. I've certainly been there, and it's likely that someone is currently perusing this article from the comfort of their throne. What starts as a quick three-minute break can easily extend into a 15-minute session of reading, scrolling, and sharing. While it might seem like an innocent way to kill time during your daily constitutional, experts caution that spending an excessive amount of time on the toilet can have negative health implications.

Dr. Lai Xue, a colorectal surgeon at the University of Texas Southwestern Medical Center in Dallas, has linked extended toilet sitting to an increased risk of hemorrhoids and weakened pelvic muscles. "When patients come to me with complaints, one of the primary areas we need to investigate is the amount of time they spend on the toilet," Xue noted. Here's what happens when you linger too long in the loo. According to Dr. Farah Monzur, an assistant professor of medicine and director of the Inflammatory Bowel Disease Center at Stony Brook Medicine on Long Island, New York, the average time one should spend on the toilet is between five to ten minutes. But why is it problematic if you stay beyond that?

Let's delve into a brief physics lesson to understand. Gravity keeps us anchored to Earth, but it also makes it more challenging for our bodies to pump blood back up to the heart, as Xue explained. The open, oval-shaped toilet seat compresses the buttocks, positioning the rectum lower than it would be if you were seated on a couch. With gravity pulling the lower half of your body downward, the pressure on your blood circulation increases.

"It becomes a one-way flow where blood enters, but it struggles to return," Xue said. Consequently, the veins and blood vessels around the anus and lower rectum become dilated and filled with blood, raising the risk of hemorrhoids. Forced straining can also exacerbate the pressure, leading to the formation of hemorrhoids. People who browse on their phones in the bathroom often lose track of time, leading to prolonged sitting and straining of their muscles to facilitate a bowel movement. And doctors can often detect this behavior, Monzur said.

"In recent times, we've observed an increase in individuals spending more time on the toilet, which is detrimental to the anorectal organs and the pelvic floor," Xue added. In addition to weakened anal muscles and forced straining, Monzur mentioned that sitting on the toilet for extended periods can also heighten the risk of rectal prolapse—a condition where the rectum, part of the large intestine, descends and protrudes from the anus. Prolonged toilet sitting can also weaken the pelvic floor muscles, which Xue explained play a crucial role in coordinating bowel movements and ensuring that stool is expelled smoothly. The gravitational pressure on the pelvic floor strains these muscles when subjected to constant, long-term sitting. To avoid spending excessive time on the toilet, Dr. Lance Uradomo, an interventional gastroenterologist at City of Hope Orange County in Irvine, California, suggests keeping phones, magazines, and books out of the bathroom.

"You shouldn't approach the toilet with the mindset that you'll be there for an extended period. If you do, you'll be inclined to bring something to keep your mind occupied," Monzur said. "Make the act of sitting on the toilet as unengaging as possible." If you're struggling to have a bowel movement, Xue advises giving up after ten minutes. Instead, take a short walk around—since movement can stimulate the gut muscles to initiate a bowel movement. Xue also recommends staying hydrated and consuming high-fiber foods like oats and beans to promote regular bowel movements and prevent straining.

How much is enough? The National Academy of Medicine advises 2.7 to 3.7 liters of water daily. Additionally, the US Department of Agriculture suggests 14 grams of fiber for every 1,000 calories of food. Xue explained that fiber and water help soften the stool, making it easier to pass. However, there are instances where individuals may need to spend an unusual amount of time on the toilet. Persistent difficulty or discomfort when passing stool can indicate gastrointestinal issues, such as irritable bowel syndrome and Crohn's disease.

Increasing constipation or the need to sit on the toilet for extended periods may also signal cancer. "If a growth within the colon becomes large enough, it can obstruct the flow of stool, leading to constipation and bleeding," Uradomo said. The American Cancer Society has reported a rise in colorectal cancer rates among individuals under the age of 55 since the mid-1990s, estimating 106,590 new cases of colon cancer and 46,220 new cases of rectal cancer this year. In Uradomo's experience, he has encountered more young people discussing hemorrhoids and constipation, only to later be diagnosed with rectal cancer.

If you've been experiencing these symptoms of constipation or spending an extended time on the toilet for more than three weeks, Monzur suggests it might be time to consult your doctor. Depending on the severity of your symptoms, your primary care physician can refer you to a gastroenterologist or a colorectal surgeon for further examination. Jocelyn Solis-Moreira is a New York-based freelance health and science journalist.