You might be surprised to learn that something as routine as your daily trip to the bathroom could be silently undermining your digestive well-being. A US-based gastroenterologist has raised an alarm about eight common toilet habits that many people practice without realizing the potential harm they cause to gut health.
The Wrong Way to Poop: Habits You Need to Break
Dr. Saurabh Sethi, a Harvard-trained gastroenterologist and interventional endoscopist based in the United States, took to social media to share crucial insights. In a detailed post, he outlined several everyday bathroom behaviors that can lead to long-term digestive issues, including constipation and hemorrhoids. His advice is not about complex medical procedures but about correcting fundamental postures and practices.
One of the primary culprits he identified is the common Western-style sitting posture on a toilet. This position, with knees at a 90-degree angle, creates a kink in the rectum, making it harder for stool to pass. This often leads to straining, which is a direct cause of problems like hemorrhoids and pelvic floor dysfunction.
Key Harmful Habits and Their Impact
Dr. Sethi's list of detrimental habits goes beyond just posture. He warns against spending excessive time on the toilet, often scrolling through a phone. This habit can cause you to sit for longer than necessary, increasing pressure on the anal veins. Similarly, he advises against straining or pushing too hard during a bowel movement, as this force can damage sensitive tissues and blood vessels.
Another critical point he emphasizes is ignoring the body's natural urge to go. Delaying a bowel movement can lead to stool becoming harder and drier in the colon, resulting in constipation. Furthermore, he cautions against the overuse of laxatives. While they may offer quick relief, relying on them can weaken the colon's natural muscle function over time, creating a dependency.
Here are some of the core habits Dr. Sethi flagged:
- Sitting with knees at a 90-degree angle: Creates rectal obstruction.
- Straining and pushing forcefully: Increases risk of hemorrhoids.
- Sitting for too long on the toilet: Unnecessary pressure on anal region.
- Ignoring the natural urge to defecate: Leads to constipation.
- Overusing laxatives: Can damage natural bowel function.
- Using dry toilet paper aggressively: Can cause irritation and micro-tears.
- Not having a regular routine: Disrupts the body's natural digestive clock.
- Not staying hydrated: Directly contributes to hard stools.
The Right Way for Optimal Gut Health
So, what is the solution? Dr. Sethi advocates for a simple, ancient posture that aligns with human anatomy: the squatting position. He recommends using a small footstool to elevate your feet while sitting on a modern toilet. This brings your knees closer to your chest, straightening the rectum and relaxing the puborectalis muscle. This natural "squat" angle allows for easier and more complete evacuation without strain.
Other positive practices include establishing a regular daily routine, responding promptly to your body's signals, and increasing fiber and water intake. For cleansing, he suggests using moist wipes or a bidet instead of dry toilet paper to prevent irritation.
By correcting these everyday errors, individuals can significantly improve their gut health, prevent common but painful conditions like hemorrhoids, and avoid chronic constipation. This guidance highlights that sometimes, the most effective health interventions are not found in medicine, but in modifying basic daily habits for better healthy digestion.
