Why You Should Avoid Delaying Your Bathroom Visit

It’s helpful to know what stool is actually made of. About three‑quarters of it is water. The rest is undigested food, fiber, cells that the body has shed, and billions of bacteria. This waste is meant to leave the body regularly. When stool is held in too long, bacterial byproducts and toxins can build up – things the body is trying to get rid of. Over time, this buildup may irritate the lining of the colon and increase the risk of bowel problems. The effects can reach beyond just the digestive system.

Constipation and frequently holding in stool can also affect overall health. A study in the journal Cell Reports Medicine linked having fewer than three bowel movements a week to early signs of kidney problems and a higher risk of cognitive decline. Another study, presented at a major Alzheimer’s research conference, found that people with chronic constipation had a higher risk of decline in memory and cognitive issues.

One of the best ways to keep digestion running smoothly is to build a daily routine. Mornings work well because your digestive system slows down while you sleep, giving stool time to collect. When you wake up, your body’s rhythms restart and hormones rise, gently nudging your colon to move. You can work with this timing by setting aside about five relaxed minutes on the toilet each morning, especially after breakfast. If nothing happens, that’s okay. Try again the next day. Over time, your body can get used to this rhythm. You can also help things move by adjusting your posture. A small footstool to raise your feet can create a better angle for stools to pass more easily.

When you’re in the bathroom, it’s best to leave phones, books, and other distractions outside. Staying on the toilet for more than 10 minutes puts extra pressure on the rectum, which can raise the risk of hemorrhoids and weaken the pelvic floor muscles. If you know you’ll be somewhere with limited bathroom access – like during class, a long ride, or a day trip – try using the restroom beforehand, even if you don’t feel a strong urge yet.

All of this leads to an important question: how can you keep your digestion running smoothly every day? It starts with simple habits. One of the most important things is staying well‑hydrated. Fiber is another key player. It adds bulk and helps stool travel smoothly through your digestive system. Animal-people products have zero fiber. Avoid them along with processed, high‑fat foods like fried snacks and packaged desserts. Eating well is just part of the picture – moving your body matters too. Regular physical activity helps keep your digestive system active and efficient.