We know that endless scrolling on a smartphone can take a toll on our mental health. But what’s doesn’t get as much attention is the impact it can have on our gastrointestinal systems.
A new study published in PLOS One on Wednesday links smartphone use while sitting on the toilet with the prevalence of hemorrhoids.
“Hemorrhoids are these cushions of veins that are in our rectum, which is the bottom part of our colon,” the study’s lead author Dr. Trisha Pasricha, a gastroenterologist and director of the BIDMC Institute for Gut-Brain Research, told HuffPost. “With time and with certain risk factors ― one of which we’re identifying could be smartphone use ― the connective tissue that supports those veins starts to weaken under pressure, and those veins can bulge.”
Anyone who’s had hemorrhoids knows that these swollen and inflamed veins can be very bothersome, causing itchiness, discomfort, bleeding and other symptoms.
Pasricha’s research team surveyed 125 adults undergoing colonoscopy screening about their smartphone habits on the toilet, as well as other bathroom-related factors like straining, fiber intake and level of physical activity. Endoscopists evaluated for the presence of hemorrhoids.
According to their analysis and adjusting for relevant variables, smartphone use on the toilet was associated with a 46% increased risk of having hemorrhoids.
“When you sit on a toilet, it’s very different from just sitting at your desk at work all day ― which is its own risk factor,” Pasricha explained. “The toilet is this open bowl, so there’s really no pelvic floor support. So the longer amount of time that you spend on the toilet, the kind of the weaker that connective tissue surrounding the hemorrhoids can become. And the increased pressure from that can lead to the bulging of hemorrhoids.”
Of all the study participants, 66% admitted to using their smartphones while on the toilet ― with the most common activities being reading the news and scrolling through social media.
The bathroom smartphone users also spent considerably more time on the commode. According to the data, they were five times more likely to spend longer than five minutes on the toilet compared to the non-smartphone users. The participants who used smartphones on the toilet also tended to be younger.
“I think what’s different about smartphones as a risk factor is that they really captivate your time, more so than just flipping through a magazine or reading the back of a shampoo bottle did in the past,” Pasricha said. “These apps that people use for doomscrolling the news or watching social media videos are just endless and captivating in a way that makes people totally lose track of why they came into the bathroom in the first place.”
So what should you do instead?
Pasricha emphasized that she understands the urge to use your phone on the toilet, adding that many people see the bathroom as a sort of sanctuary where you can take a break from the rest of the world.
“I’ve heard from a lot of young parents especially who’ve said ‘The bathroom is my only me-time, my only alone time, where I can just scroll and relax a bit, so don’t take this away from me!’” Pasricha said. “I get that because I also have kids. I think people can still use the bathroom as a little sanctuary, but just put the lid down first and then sit on it to have some privacy or read.”
Family escapes aside, you can also incorporate a little entertainment into your routine when you have a bowel movement. But just be mindful of time.
“Some people want or need a little bit of a mild, pleasant distraction to help have a bowel movement,” Pasricha noted. “We all need to relax to have a good bowel movement so that’s perfectly fine ― but maybe just keep something old-school on the side of the toilet.”
She suggested a magazine, comic book, collection of short poems or any other reading material that puts you more in control of your consumption.
“You want something where you’re actively making the decision to read the next poem, article or page ― rather than something where the algorithm is immediately feeding you the next highly engaging, tailored-for-you video without you fully realizing or clicking on anything,” Pasricha said.
She believes a good general rule is to aim for no more than five minutes on the toilet. If you still want to use your smartphone, consider setting a timer and trying to remain focused on the task at hand rather than getting lost in your screen.
Otherwise, try to engage in other healthy habits that promote good digestion and lower risk of hemorrhoids.
“Don’t strain on the toilet, which also adds pressure and can lead to hemorrhoids,” Pasricha advised. “Try to eat a high-fiber diet, which will certainly help you have easy, smoother bowel movements.”
When you’re having trouble relieving yourself after sitting for a while, don’t push it. Take a break and try again later. And don’t hesitate to seek medical attention for ongoing issues.
“If you feel like you’re always spending more than five minutes on the toilet, you’re not scrolling and you’re just struggling to go, then that’s a sign you should talk to your doctor,” Pasricha said. “There are lots of different things that could be going on, and we can help address whatever that might be.”
She ultimately hopes that her lab’s study helps raise awareness around GI issues and also the lesser-known impacts of smartphone usage.
“We’ve spent a lot of time focusing on how they impact our mental well-being with anxiety, depression and social disconnectedness, and as doctors, we tell our patients all the time not to bring their phones to their nightstands, and to the dinner table,” Pasricha noted.
“But we’re not talking enough about how we shouldn’t be bringing them into the bathroom ― it’s not a topic we’re all super comfortable having conversations about,” she added. “So I hope this study gets people to talk about it more out loud, to recognize that this is something we’re all doing may not be the best thing for our health and kind of get back to a healthier bowel pattern.”