There are moments when you exit the restroom with a grin, feeling refreshed and relieved after a smooth and effortless bowel movement. Conversely, there are days when you find yourself struggling, with numb legs, a seemingly permanent attachment to the seat, and no relief in sight.

While the occasional bout of constipation is a common occurrence, if you're consistently battling to move your bowels, it might be time to scrutinize your daily routines. Unbeknownst to you, some of these habits could be undermining both your bowel health and overall well-being. One particularly detrimental habit is neglecting to respond to the body's call for a bowel movement.

So, when the urge strikes, heed it and go! It may seem straightforward, yet many individuals frequently suppress their need to defecate. Whether it's due to work commitments, aversion to public restrooms, or being on the go, holding back can lead to gastrointestinal distress. "Ignoring the urge to defecate can result in harder stools that are more challenging to pass later on," advises Andrew Moore, M.D., the medical director of Gastroenterology at Swedish Hospital, part of Endeavor Health System.

The urge to defecate is triggered when the rectum fills up, activating receptors in the anus to signal the brain to initiate the process. The longer the stool remains in the rectum, the more water it absorbs, making it increasingly difficult to pass. Gastroenterologist Rabia A. De Latour, M.D., an assistant professor at the Department of Medicine at NYU Grossman School of Medicine, explains that there's a narrow window for responding to the body's signal to defecate.

Prolonged delay can cause the body to adapt and overlook the sensation. She warns that habitually disregarding this urge may result in chronic constipation. In essence, pay attention to your body's signals. When it's time to use the restroom, make it a priority!

Other Habits to Modify: Keep Toilet Time to a Maximum of 10 Minutes

Fola May, M.D., director of Quality and improvement in Gastroenterology at UCLA and spokesperson for the American Gastroenterological Association, encourages her patients to cap their toilet time at 10 minutes or less. She explains that extended periods on the toilet, such as 30 minutes or more, can have significant health repercussions. "Sitting on the toilet bowl for an extended time strains the pelvic floor muscles, and over time, this can weaken them," she says.

Persistently spending over 10 minutes on the toilet can lead to complications like hemorrhoids or incontinence, among other issues. Consider setting a timer to monitor your time in the restroom.

Avoid Bringing Your Phone to the Bathroom

A survey revealed that 70% of Americans admit to taking their phone to the toilet. You might be reading this article from the comfort of your bathroom or scrolling through social media while attending to your business, but Moore advises against this practice. "Bringing your phone to the bathroom extends the time spent on the toilet, which may, over time, increase your risk of developing hemorrhoids or weaker pelvic floor muscles," he says. Keep your phone and other distractions, such as books, magazines, or laptops, out of the restroom.

Steer Clear of Continuous Straining

Another habit to abandon is the continuous strain while on the toilet. May points out that while some may view pushing hard as normal, it's not, and can lead to pain or even bleeding, which may indicate clinical constipation. If you find yourself frequently straining, consult your primary healthcare provider to discuss potential medication options or dietary changes that could alleviate the issue.

Increase Fiber Intake

Consuming fiber can facilitate bowel movements, and all our experts endorse its consumption. Dietary fiber can help regulate bowel movements, making them softer and easier to pass, thus promoting healthier bowel habits. Fiber is abundant in a variety of delicious and nutritious foods, including fruits, vegetables, whole grains, beans, lentils, nuts, and seeds.

Stay Hydrated

Our experts concur that individuals need to improve their water consumption, as research indicates that 75% of Americans are chronically dehydrated. "One of the colon's primary functions is to balance water with stool," says Latour. "If you're dehydrated, the colon will attempt to extract as much water as possible from the stool, potentially leading to constipation for many individuals." She adds that increased water intake could alleviate numerous digestive issues and possibly eliminate the need for laxatives or other medications.

While water requirements vary from person to person, the Institute of Medicine of the National Academies suggests approximately 11 cups (or 91 oz) for women and about 16 cups (or 125 oz) for men. This recommendation includes both beverages and food sources of water. Therefore, water-rich foods such as soups, smoothies, and fruits and vegetables like watermelon, cucumber, and celery contribute to these totals.

Engage in Physical Activity

Getting your body moving can encourage your bowels to do the same. "Regular physical activity, even just walking, can stimulate your bowels, promoting more regular bowel movements," says Moore. May agrees, stating that it doesn't have to be intense exercise, and that even a brisk 20-minute walk can help keep your bowels moving.

The Final Takeaway

Maintaining a healthy bathroom routine is crucial for feeling your best. While occasional constipation is to be expected, if you're regularly struggling with it, there's one habit you might need to break—ignoring the urge to defecate! Gastroenterologists caution that deferring bowel movements can lead to chronic constipation and other health concerns. Other habits to avoid include extended toilet time (limit to 10 minutes), bringing your phone to the bathroom, and excessive straining. To support better bowel movements, experts recommend increasing fiber intake, staying well-hydrated, and incorporating more physical activity into your daily routine.