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🧻 Introduction
We all do it—scroll through our phones, read a book, or simply zone out while sitting on the toilet. But did you know that lingering on the porcelain throne for more than 10 minutes can actually be harmful to your health? This “recipe” breaks down the key ingredients for a healthy bathroom break, and why sticking to a time limit is essential for long-term comfort and wellness.
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🧂 Ingredients:
1 healthy bowel movement
10 minutes (or less!) of sitting time
1 upright posture with feet flat on the floor (or elevated on a stool)
0 distractions (yes, this means no phone!)
A dash of mindfulness
Optional: a squatting toilet stool for optimal angle
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👨🍳 Instructions:
When the urge hits, respond promptly—don’t delay your trip to the bathroom.
Sit upright on the toilet with your feet flat or slightly raised on a stool to mimic a squatting position. This helps straighten the rectal canal and reduces strain.
Breathe deeply, relax your abdominal muscles, and allow your body to do the work naturally—no pushing!
Set a mental or actual timer for 10 minutes. If you haven’t gone by then, get up and try again later. Forcing it can lead to problems.
Skip the phone, book, or newspaper. Staying focused on your bodily cues helps avoid unnecessary sitting time.
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🥣 Serving and Storage Tips:
“Serve” these bathroom sessions only when you truly need to go. Avoid making it a time-killing activity.
“Store” your distractions outside the bathroom. Your gut—and your spine—will thank you.
Keep a small footstool nearby to promote better posture, especially if you struggle with constipation.
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🍽️ Variations:
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