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Recent studies support the benefits of mindfulness for bowel health. A 2014 study of 53 patients reported that mindfulness-based stress reduction (MBSR) “had a significant positive impact on the quality of life…” on people diagnosed with ulcerative colitis compared to a control group (1).

Another study the same year examined 24 people with irritable bowel syndrome (IBS) and compared them to a control group. Authors concluded that mindfulness-based therapy was more effective than cognitive behavioral therapy (CBT) to decrease symptoms in those with IBS at a 2-month follow-up. (2)

Is what you are eating contributing to your pain? Can the choice of food you eat actually help to relieve pain? Can nutritional interventions ease your pain? The answer is that nutritional interventions are often effective in reversing chronic pain. Simple dietary changes that remove inflammatory foods and replace it with better choices can help to reverse chronic pain conditions. Pain conditions are often due to an imbalance in the body’s chemistry. This can be due to many factors, such as a lack of nutrients in your diet, stress overload, lack of exercise, increased inflammation, insulin resistance and environmental factors. Nutritional interventions can be one element for shifting the chronic pain response.

In the links below, Joe Tatta, PT, DPT,  addresses components of various anti-inflammatory diets and their benefits. Dr. Tatta is a physical therapist and Founder of the Integrative Pain Science Institute, an education company that supports practitioners as they explore integrative models for pain. In these blogs, there is a review of the current literature of the types of foods and diet that can ease the pain associated with various health conditions. 

• https://www.integrativepainscienceinstitute.com/?s=diet+part+1
• https://www.integrativepainscienceinstitute.com/diet-best-pain-part-two/
• https://www.integrativepainscienceinstitute.com/fibromyalgia-research-new-hope/

The Basics:

1. Eat clean food. This means food that is unprocessed. Eat meats and poultry that are organic when possible, and fish that is wild caught. Eat plenty of fresh vegetables and fruits, and consume grains that are in their purest form. 
2. Avoid the trap of “organic” and “gluten- free”. Creative marketing is trying to convince us that these foods are healthy. Check the ingredient list. These often consist of low quality, highly processed ingredients. Also. beware of “natural flavors”. That can be a way to hide MSG, yeast, sugar and non-vegetarian based products. Look at the nutrition facts label for additional information.
3. Natural fats and oils are good for you. These include olive oil, ghee, butter, coconut oil and avocados/avocado oil. 
4. Some people benefit from the reduction or elimination of dairy milk products from their diet. This may only be needed as a temporary change. Great substitutes include butter, milk and cheese made from nuts and seeds. Once again, make them yourself to avoid the highly processed, less nutritional commercial items. It is very easy and there are plenty of recipes on the internet. The recipes can often be found by looking up the vegan and/or paleo versions of a recipe. 
5. Eat whole grains and legumes. Whole grains include quinoa, brown rice, buckwheat, millet, barley and whole wheat. Consider using sprouted wheat flour or any other sprouted grain when you bake and cook. Sprouted grains are easy to digest, contain more fiber, and have more available nutrients. Ezekial 4.9 bread is an easily digestible sprouted grain bread and can be easily found in grocery stores, health food stores and Trader Joe’s. Trader Joe’s aldo has a few varieties of sprouted grain bread. Also, consider sprouting legumes to receive similar benefits. Check out these links for tips to sprout your legumes or just do a Google search.
   
   For more on this, visit Sprout People.
   
   Avoid refined and highly processed grains. If you do go “gluten-free,” be aware to avoid the refined and highly processed grain substitutes.  
6. Use natural sweeteners like stevia, which is an herb, monk fruit, raw honey, date sugar and maple syrup. Avoid refined sugars and artificial sweeteners. 
7. Drink hydrating liquids like water, broths, fresh juices and herbal teas. Carbonated beverages, alcohol and caffeine are bladder irritants that can trigger inflammation. 
8. For the more sensitive beings, (and we know who we are), it may be beneficial to avoid one or more of the following: eggs, peanuts, corn and alcohol.
9. Enjoy liberally seasoning your food with plenty of herbs and spices to enhance the flavors. 

These are some general guidelines. There is not a “one-size fits all” eating plan as you are unique and complex. Start by making a few changes in your diet and notice how you feel. For example, you can eliminate sugar and processed foods.  Making limited changes will assist in recognizing how those particular foods impact you. Is there a relationship between food and pain? Going slowly and changing one or two things at a time is recommended so that you can identify whether a particular modification had an effect. 
What happens if you eat a dessert or two, have some alcohol or coffee,  or eat some other food that is generally considered inflammation provoking?  By all means - enjoy it and savor the experience! There will be more on that in an upcoming blog. Resume the low inflammation regimen when you can and just move forward. 

What you choose to eat has an influence on your overall health and resolving pain. Nutrition and diet affect both the physical and psychological processes that impact chronic pain, and good nutrition can be a pivotal component to attain and sustain optimal function and quality of life.  

Making delicious and nutritious meals and desserts can be simple. Here is a simple 3 ingredient treat to get you started.

Blueberry Banana Muffins
Ingredients: 

• 5 very ripe bananas
• 1 cup nut butter
• 1.5 cups of blueberries

Preparation: 

• Preheat oven to 350 degrees.
• In a bowl, mash the bananas with a fork. Add the nut butter and mix until combined.
• Add the blueberries and mix well. 
• Use muffin cups or prepare the muffin tin by rubbing/spraying it with oil.
• Add the batter to the muffin tin.
• Bake for 18-20 minutes.
• Let the muffins cool. Enjoy!
• Makes 12 muffins. ​

For reference, check out the Integrative Pain Science Institute.

​Question from Marc: I have premature ejaculation. It has been part of my life since I was sexually active at 16 years old and I am now 33. Is this something that can be helped by pelvic floor physical therapy?

Answer from Becca: Marc, I would imagine that you may have been treated by psychotherapists for your issue. In the last century, many specialists have placed premature ejaculation into the category of a problem of the brain. However, pelvic floor physical therapists now treat your particular diagnosis in an entirely different manner. What we have discovered in treating men like you, is that those who experience early climax often have tight musculature in their saddle muscles (the muscles of your body that would be in contact with the saddle of a horse, were you seated upon one). In the ideal situation of arousal, these saddle muscles should expand and allow blood to flow into the penis and testicles. This blood should be retained in this saddle area to allow for an adequate time span during arousal and penetrative sex before ejaculation. In the case of premature ejaculation, the muscles of this saddle region are taut and cannot allow accumulation of blood to pool in the testicles and penis, which then creates an emergency expulsion of the seminal fluid from the penis.

This condition of premature ejaculation is treated in pelvic floor physical therapy. We assist men in reaching longer time durations of their erections by teaching them to lengthen their pelvic floor (saddle) muscles. We also instruct patients and their partners to increase the time of arousal and defer climax, thereby encouraging the blood flow necessary to prolong the sexual experience. In answer to your question, Marc, you can find help with a pelvic floor physical therapist.​

Finally, for Chen and the vast number of guys like him, view this PDF for the technique on how to avoid the post-void dribble.