Articles

Our articles will provide integrative health tips, remedies, and recipes that you may practice daily. This will enable you to manage your pain and improve your health and wellness.

By: Dr. Hanadie B. Mustafa

Body pain and mind pain are often thought of as two separate and distinct entities, but the truth is that the science behind them is much more complex than what initially meets the eye. To effectively manage and treat pain, it is crucial to understand the intricate relationship between our physical and mental well-being. In this article, we will delve into the science behind body pain and mind pain, debunking common myths along the way.

Understanding the Science Behind Body Pain
Contrary to popular belief, body pain is not solely caused by physical injuries or conditions. Our nervous system plays a crucial role in how pain is processed and experienced by our bodies. Specialized nerve endings called nociceptors send signals to our brain when we sustain an injury or experience inflammation, alerting it to potential damage. The brain then processes these signals, generating the sensation of pain. However, pain is subjective and can vary from person to person. Genetics, age, gender, and overall health can also influence how our bodies perceive and process pain. Understanding these physical factors is vital in developing personalized pain management strategies that are effective for each individual.Unraveling the Complexities of Mind Pain
Our thoughts and emotions can significantly impact our overall well-being and shape how we experience pain. Research has shown that our mental and emotional state can amplify or alleviate pain sensations. For individuals with chronic pain, stress, anxiety, and depression can intensify discomfort. Conversely, engaging in activities that promote relaxation and positive emotions can provide pain relief. Psychological factors can influence the release of neurotransmitters in the brain, which affects how our nervous system processes pain signals. Additionally, our thoughts and beliefs about pain can shape our experience of it. Understanding the interplay between the mind and pain is crucial for developing comprehensive pain management strategies. By addressing psychological and emotional factors alongside physical ones, we can empower individuals to better manage and alleviate their pain."Only Physical Injuries Can Cause Body Pain"
One of the most common misconceptions about body pain is that it can only be caused by physical injuries. While sprains, fractures, and muscle strains can certainly lead to pain, it is important to recognize that pain can also arise from psychological and emotional factors. Research shows that stress, anxiety, and depression can manifest as physical sensations of pain in the body. This phenomenon, known as mind pain or psychogenic pain, highlights the powerful mind-body connection. It is not uncommon for individuals to experience pain without any apparent physical cause. Understanding this allows us to approach pain management from a holistic perspective, recognizing the influence of our thoughts and emotions on pain perception. By exploring alternative treatment options that address psychological and emotional factors alongside physical symptoms, we can empower individuals to manage and alleviate their pain more effectively."Mind Pain Is Not Real, It's All In Your Head"
Mind pain is not a figment of one's imagination; it is a genuine experience, just like physical pain. The scientific evidence behind mind pain suggests that when individuals experience psychological distress, their brains react and release certain chemicals that can amplify pain signals in the body. Therefore, even though there may not be a physical injury, the pain is very much real and can be just as debilitating. It is crucial to understand the distinction between mind pain and physical pain, as mind pain is rooted in the complex interactions between our thoughts, emotions, and the central nervous system. Addressing mind pain with the same seriousness and empathy as physical pain is essential in providing appropriate treatment for those suffering from it.The Connection Between Body and Mind: How Mental Health Impacts Physical Well-Being
The intricate connection between our body and mind is widely recognized, and our mental health can deeply affect our physical well-being. Chronic stress, anxiety, and other mental health conditions can weaken our immune system, making us more susceptible to illnesses, and increase the risk of cardiovascular problems, digestive issues, and chronic pain. Moreover, mental health can also affect our sleep patterns, energy levels, and our ability to recover from injuries or illnesses. Therefore, understanding this connection is crucial in providing holistic care and treatment for individuals facing mind pain.The Importance of Holistic Approach
A holistic approach that integrates physical and mental therapies is crucial in addressing pain effectively. Rather than viewing physical and mental health as separate entities, it is essential to recognize their interconnected nature. Integrating both physical and mental therapies in pain management can lead to more comprehensive and long-lasting relief. Physical therapies such as medication, exercise, and manual therapies can address the physical symptoms of pain, while mental therapies such as cognitive-behavioral therapy, mindfulness, and relaxation techniques focus on managing stress, anxiety, and negative thought patterns. By combining these approaches, individuals can develop a toolbox of strategies to manage both the physical and mental aspects of their pain. This integrated approach is especially beneficial for individuals with chronic pain, where the line between body and mind pain becomes blurred. Additionally, research has shown that addressing underlying mental health conditions can enhance the effectiveness of physical interventions such as medication. In conclusion, recognizing the intricate connection between the body and mind and providing comprehensive care that targets all aspects of pain is crucial in addressing pain effectively.Empowering Individuals
To effectively manage pain, it is crucial to empower individuals to take an active role in their pain management. Encouraging self-care and stress management techniques can play a crucial role in reducing both physical and mental pain. Self-care practices, such as proper nutrition, regular exercise, and adequate sleep, are essential in maintaining overall health and well-being. By reducing inflammation and promoting healing, these practices can significantly alleviate physical symptoms. Additionally, prioritizing mental and emotional well-being is critical, as chronic pain can often lead to increased stress, anxiety, and depression, which can worsen pain perception. Engaging in stress management techniques, such as meditation, deep breathing exercises, and journaling, can help calm the mind and reduce the overall impact of pain. Moreover, seeking support from loved ones and joining support groups can provide a sense of connection and understanding, contributing to overall well-being."Emphasizing the Significance of Understanding the Interplay between Physical and Mental Pain for Effective Treatment"
In conclusion, recognizing the connection between physical and mental pain is essential for effective treatment and management. Pain is not solely physical but also influenced by our mental and emotional states. By adopting a holistic approach to address and alleviate pain, we can better understand and manage it. Engaging in self-care practices such as proper nutrition, exercise, and sleep can promote physical well-being and significantly reduce pain. Prioritizing mental and emotional well-being by practicing stress management techniques like meditation and deep breathing exercises can help calm the mind and reduce the impact of pain. Seeking support from loved ones and joining support groups can provide a valuable sense of community that can positively impact overall well-being. By incorporating these practices into our daily routines, we can take an active role in our pain management and regain control over our lives. By demystifying the myths surrounding physical and mental pain, we can pave the way for a more comprehensive and effective approach to pain management. Together, let us empower ourselves to achieve a better quality of life by addressing both the physical and mental aspects of pain with confidence.

By: Dr. Hanadie B. Mustafa

Vibration plate therapy, also known as whole-body vibration therapy, is a revolutionary approach to pain relief and overall wellness. This therapy involves standing, sitting, or lying on a vibrating platform that stimulates the muscles and joints in the body. The vibrations produced by the plate stimulate the body's natural reflexes, causing the muscles to contract and relax multiple times per second. This results in numerous health benefits, including pain relief, increased circulation, and improved flexibility.

The Science Behind Vibration Plate Therapy
The science behind vibration plate therapy lies in the principle of mechanical vibrations. When the body is exposed to these vibrations, the muscles respond by contracting and relaxing rapidly. This reflexive action activates the muscles at a higher intensity than traditional exercise alone. As a result, more muscle fibers are engaged, leading to increased strength and improved muscle tone.
Additionally, the vibrations produced by the plate stimulate the lymphatic system, which helps to remove toxins from the body. This detoxification process can have a positive impact on overall health and well-being. Furthermore, the increased circulation caused by the vibrations can aid in the delivery of oxygen and nutrients to the muscles, promoting faster recovery and reducing inflammation.Benefits of Vibration Plate Therapy
Vibration plate therapy offers a wide range of benefits for individuals seeking pain relief and improved physical well-being. One of the key advantages of this therapy is its ability to alleviate pain. The vibrations produced by the plate can help to reduce muscle soreness, joint pain, and even chronic pain conditions such as arthritis. The rapid muscle contractions and relaxations caused by the vibrations can also help to increase flexibility and range of motion, making it an ideal therapy for individuals recovering from injuries or surgeries.In addition to pain relief, vibration plate therapy can also contribute to weight loss and improved body composition. The rapid muscle contractions induced by the vibrations stimulate the metabolism, leading to increased calorie burning. This can be particularly beneficial for individuals looking to shed excess pounds or tone their bodies. Furthermore, the increased muscle engagement and improved circulation can help to reduce the appearance of cellulite and improve the overall texture of the skin.Vibration Plate Exercises for Pain Relief
Vibration plate therapy offers a variety of exercises that can be performed to target specific areas of the body for pain relief. One effective exercise is the squat. By standing on the vibration plate with your feet shoulder-width apart and bending your knees, you can engage the leg muscles and promote joint stability. This exercise can be particularly beneficial for individuals with knee or hip pain.Another beneficial exercise is the plank. By placing your forearms on the vibration plate and assuming a plank position, you can engage the core muscles and improve overall stability. This exercise can help to alleviate lower back pain and strengthen the abdominal muscles.For individuals experiencing neck and shoulder pain, a shoulder press exercise can be beneficial. By sitting on the vibration plate and holding dumbbells at shoulder height, you can perform a pressing motion upwards. This exercise targets the muscles in the upper body and can help to relieve tension and pain.Vibration Plates and Osteoporosis
Vibration plate therapy has shown promise in improving bone density and reducing the risk of osteoporosis. The vibrations produced by the plate stimulate the bones, encouraging the growth of new bone tissue. This can be particularly beneficial for individuals at risk of osteoporosis or those who have already been diagnosed with the condition.To use vibration plates for osteoporosis, it is important to start with low-intensity vibrations and gradually increase the intensity over time. Consult with a healthcare professional before incorporating vibration plate therapy into your osteoporosis treatment plan to ensure it is safe and appropriate for your specific needs.Vibration Plate Therapy and Fitness Routine
Vibration plate therapy can be easily incorporated into your existing fitness routine to enhance your overall results. One way to do this is by using the vibration plate as a warm-up before your regular workout. By standing on the plate for a few minutes, you can stimulate the muscles and increase blood flow, preparing your body for exercise.Additionally, you can perform exercises on the vibration plate itself to maximize the benefits. This can include squats, lunges, push-ups, and other bodyweight exercises. The vibrations provided by the plate will intensify the workout, allowing you to engage more muscles and burn more calories.Choose the Right Vibration Plate for Your Needs
When choosing a vibration plate for your needs, there are several factors to consider. First, determine the specific goals you want to achieve with vibration plate therapy.
If you are primarily seeking pain relief, a lower-intensity vibration plate may be sufficient. However, if you are looking to enhance your fitness routine and build strength, a higher-intensity plate may be more suitable.It is also important to consider the size and weight capacity of the vibration plate. Ensure that the plate can accommodate your height and weight comfortably to avoid any safety issues. Additionally, look for features such as adjustable vibration intensity and pre-programmed workouts to customize your experience.Safety Precautions and Considerations
While vibration plate therapy can provide numerous benefits, it is important to use it safely and responsibly. Start with lower intensity levels and gradually increase the intensity as your body adapts. It is also recommended to consult with a healthcare professional before starting vibration plate therapy, especially if you have any pre-existing medical conditions or injuries.When using the vibration plate, always maintain proper posture and form. This will help to maximize the effectiveness of the exercises and reduce the risk of injury. Additionally, listen to your body and stop if you experience any pain or discomfort during the therapy session.Vibration Therapy vs. Other Pain Relief Solutions
Vibration plate therapy offers a unique approach to pain relief and overall wellness compared to other traditional pain relief solutions.Unlike medications or invasive procedures, vibration therapy is non-invasive and does not have any known side effects. It provides a natural and holistic approach to pain relief that can be easily incorporated into your daily routine.Furthermore, vibration therapy offers a wide range of additional benefits beyond pain relief. It can improve circulation, increase flexibility, promote weight loss, and enhance overall physical well-being. This makes it a versatile and comprehensive solution for individuals seeking a holistic approach to their health.Vibration plate therapy is a powerful tool for pain relief and overall wellness. By understanding the science behind this therapy and the benefits it offers, individuals can incorporate vibration plate exercises into their fitness routine and experience the transformative effects it can have on their physical well-being. When choosing a vibration plate, it is important to consider your specific needs and goals to ensure you select the right equipment for your requirements.By using vibration plate therapy safely and responsibly, you can unlock the power of this ultimate pain relief solution and achieve a healthier and more vibrant life.

By: Dr. Hanadie B. Mustafa

Vibration plate therapy, also known as whole-body vibration therapy, is a revolutionary approach to pain relief and overall wellness. This therapy involves standing, sitting, or lying on a vibrating platform that stimulates the muscles and joints in the body. The vibrations produced by the plate stimulate the body's natural reflexes, causing the muscles to contract and relax multiple times per second. This results in numerous health benefits, including pain relief, increased circulation, and improved flexibility.

The Science Behind Vibration Plate Therapy
The science behind vibration plate therapy lies in the principle of mechanical vibrations. When the body is exposed to these vibrations, the muscles respond by contracting and relaxing rapidly. This reflexive action activates the muscles at a higher intensity than traditional exercise alone. As a result, more muscle fibers are engaged, leading to increased strength and improved muscle tone.
Additionally, the vibrations produced by the plate stimulate the lymphatic system, which helps to remove toxins from the body. This detoxification process can have a positive impact on overall health and well-being. Furthermore, the increased circulation caused by the vibrations can aid in the delivery of oxygen and nutrients to the muscles, promoting faster recovery and reducing inflammation.Benefits of Vibration Plate Therapy
Vibration plate therapy offers a wide range of benefits for individuals seeking pain relief and improved physical well-being. One of the key advantages of this therapy is its ability to alleviate pain. The vibrations produced by the plate can help to reduce muscle soreness, joint pain, and even chronic pain conditions such as arthritis. The rapid muscle contractions and relaxations caused by the vibrations can also help to increase flexibility and range of motion, making it an ideal therapy for individuals recovering from injuries or surgeries.In addition to pain relief, vibration plate therapy can also contribute to weight loss and improved body composition. The rapid muscle contractions induced by the vibrations stimulate the metabolism, leading to increased calorie burning. This can be particularly beneficial for individuals looking to shed excess pounds or tone their bodies. Furthermore, the increased muscle engagement and improved circulation can help to reduce the appearance of cellulite and improve the overall texture of the skin.Vibration Plate Exercises for Pain Relief
Vibration plate therapy offers a variety of exercises that can be performed to target specific areas of the body for pain relief. One effective exercise is the squat. By standing on the vibration plate with your feet shoulder-width apart and bending your knees, you can engage the leg muscles and promote joint stability. This exercise can be particularly beneficial for individuals with knee or hip pain.Another beneficial exercise is the plank. By placing your forearms on the vibration plate and assuming a plank position, you can engage the core muscles and improve overall stability. This exercise can help to alleviate lower back pain and strengthen the abdominal muscles.For individuals experiencing neck and shoulder pain, a shoulder press exercise can be beneficial. By sitting on the vibration plate and holding dumbbells at shoulder height, you can perform a pressing motion upwards. This exercise targets the muscles in the upper body and can help to relieve tension and pain.Vibration Plates and Osteoporosis
Vibration plate therapy has shown promise in improving bone density and reducing the risk of osteoporosis. The vibrations produced by the plate stimulate the bones, encouraging the growth of new bone tissue. This can be particularly beneficial for individuals at risk of osteoporosis or those who have already been diagnosed with the condition.To use vibration plates for osteoporosis, it is important to start with low-intensity vibrations and gradually increase the intensity over time. Consult with a healthcare professional before incorporating vibration plate therapy into your osteoporosis treatment plan to ensure it is safe and appropriate for your specific needs.Vibration Plate Therapy and Fitness Routine
Vibration plate therapy can be easily incorporated into your existing fitness routine to enhance your overall results. One way to do this is by using the vibration plate as a warm-up before your regular workout. By standing on the plate for a few minutes, you can stimulate the muscles and increase blood flow, preparing your body for exercise.Additionally, you can perform exercises on the vibration plate itself to maximize the benefits. This can include squats, lunges, push-ups, and other bodyweight exercises. The vibrations provided by the plate will intensify the workout, allowing you to engage more muscles and burn more calories.Choose the Right Vibration Plate for Your Needs
When choosing a vibration plate for your needs, there are several factors to consider. First, determine the specific goals you want to achieve with vibration plate therapy.
If you are primarily seeking pain relief, a lower-intensity vibration plate may be sufficient. However, if you are looking to enhance your fitness routine and build strength, a higher-intensity plate may be more suitable.It is also important to consider the size and weight capacity of the vibration plate. Ensure that the plate can accommodate your height and weight comfortably to avoid any safety issues. Additionally, look for features such as adjustable vibration intensity and pre-programmed workouts to customize your experience.Safety Precautions and Considerations
While vibration plate therapy can provide numerous benefits, it is important to use it safely and responsibly. Start with lower intensity levels and gradually increase the intensity as your body adapts. It is also recommended to consult with a healthcare professional before starting vibration plate therapy, especially if you have any pre-existing medical conditions or injuries.When using the vibration plate, always maintain proper posture and form. This will help to maximize the effectiveness of the exercises and reduce the risk of injury. Additionally, listen to your body and stop if you experience any pain or discomfort during the therapy session.Vibration Therapy vs. Other Pain Relief Solutions
Vibration plate therapy offers a unique approach to pain relief and overall wellness compared to other traditional pain relief solutions.Unlike medications or invasive procedures, vibration therapy is non-invasive and does not have any known side effects. It provides a natural and holistic approach to pain relief that can be easily incorporated into your daily routine.Furthermore, vibration therapy offers a wide range of additional benefits beyond pain relief. It can improve circulation, increase flexibility, promote weight loss, and enhance overall physical well-being. This makes it a versatile and comprehensive solution for individuals seeking a holistic approach to their health.Vibration plate therapy is a powerful tool for pain relief and overall wellness. By understanding the science behind this therapy and the benefits it offers, individuals can incorporate vibration plate exercises into their fitness routine and experience the transformative effects it can have on their physical well-being. When choosing a vibration plate, it is important to consider your specific needs and goals to ensure you select the right equipment for your requirements.By using vibration plate therapy safely and responsibly, you can unlock the power of this ultimate pain relief solution and achieve a healthier and more vibrant life.

By: Dr. Hanadie B. Mustafa

It's a pain you know. The one that has been bugging you for weeks, maybe even months. It is the pain that doesn't seem to go away no matter what you do. You have arrived at the right place if you are tired of living with pain and are ready to take it head-on. It's time to dig a little deeper into the causes of nagging pain and give you some ideas on how to eliminate it for good. Read on if you're ready to be pain-free for good!

What's the cause?
It is possible for nagging pain to have many causes. Injuries, overuse of body parts, or chronic conditions such as arthritis may cause this pain. It could also be caused by something as simple as incorrect posture.If you have nagging pain that persists, it's important to see a doctor to rule out any serious underlying conditions. Once any serious conditions are ruled out, you can work on treating the pain with home remedies or over-the-counter medications. If the pain is still not relieved, you may need to see a physical therapist or other specialist for further treatment.Unusual solutions
There are a variety of options available for those looking to find relief from nagging pain. Over-the-counter pain killers can be effective at managing pain. Natural remedies such as essential oils may also provide relief. It is critical to identify the underlying cause of the pain and treat it accordingly. For example, if the pain is due to an injury, rest and physical therapy may be necessary.
Chronic pain from a nagging, ongoing injury can have a negative effect on your quality of life. Recognizing that chronic pain is a problem is the first step towards finding effective treatment.Massage therapy
Massage therapist can provide relief from chronic pain in two main ways. It increases circulation to the injured area, which encourages the body to heal itself. It also improves the flexibility of stiff muscles to relieve pain and tightness.Gua Sha and Tui Na
The Chinese scraping massage, deep tissue massage and remedial bodywork also work for those with chronic pain. Combined with stretching and neuromuscular therapy, this neurological massage can reduce pain by increasing blood flow to the back, which in turn elongates tightened muscles.Neuroactive exercise
Therapists who are licensed and highly educated professionals can help patients develop the necessary skills to manage and improve their chronic pain condition. This practice often involves the development of a safe activity program and advice on how to correct problematic postures and movements via a series of sensory, body-activated exercises.Jin Shin Jyutsu
JSJ is a Japanese method of acupressure that uses light finger pressure to stimulate points on the body while fully clothed. The JSJ restores a blocked flow of energy, which may have occurred as a result of illness or pain. As well as improving digestion, JSJ offers benefits for acute and chronic pain, boosting the immune system, alleviating fatigue, reducing stress, and improving digestion.Doctor's visit
If you're experiencing nagging pain, it's essential to see a doctor to determine the cause. In some cases, nagging pain can be a sign of a more serious problem. If you have any of the following symptoms, then you must see a doctor right away:
-The pain is severe
-The pain is constant
-The pain is getting more severe
-You have other symptoms like fever or swelling.If you're not sure whether or not your pain is serious, it's always safer to err on the side of caution and see a doctor. They can help determine the cause of your pain and recommend appropriate treatment.If you're struggling with nagging pain, don't despair. There are plenty of things you can do to get relief. First, identify the source of your pain and then take steps to address it. If your pain is due to muscle tension, try some simple stretches or a massage. If it's due to an injury, give yourself time to rest and heal. You may also want to consider seeing a doctor or physical therapist for help.Whatever you do, don't ignore your pain or try to tough it out. That will only make it worse in the long run.

By: Dr. Hanadie B. Mustafa

Being in chronic pain can be a stressful experience, both physically and mentally. In order to improve your emotional well-being, you may find it helpful to find ways to cope with the discomfort. Pain and inflammation can be positives as well as negatives.

One way it helps our body is by boosting its natural defences against infections and injuries. A chronic inflammatory condition, on the other hand, can result in aches and pains, health problems, and weight gain. Stress, an unbalanced diet, and insufficient physical activity can all contribute to this risk. Research has shown, however, that some foods can help reduce inflammation.

Watermelon
In clinical trials, watermelon has been shown to lower C-reactive protein levels. When inflammation occurs, C-reactive protein levels increase in blood plasma. Furthermore, it contains high levels of beta-cryptoxanthin carotenoid, which has been shown to lower the risk of rheumatoid arthritis. Among its many benefits, watermelon contains vitamin B6- which may relieve stress, anxiety, and panic attacks. The fruit naturally relaxes the blood vessels without any side effects. It is rich in an amino acid called citrulline, which is the basis for the flavour of the fruit. Citrulline relaxes blood vessels and dilates them in order to control blood pressure. Additionally, watermelon contains a high amount of the antioxidant lycopene, an excellent defence against free radical damage. In terms of hydration, watermelon contains around 92% water, making it an excellent source of hydration.Grapes
Resveratrol is found in grapes and is a powerful anti-inflammatory compound. Recently, research has found that resveratrol has similar effects on the body as nonsteroidal anti-inflammatory drugs. Researchers studied its potential for treating osteoarthritis symptoms as well as chronic illnesses related to aging.Pears
Besides being high in flavonoid antioxidants, pears may be beneficial for preventing chronic diseases such as diabetes and heart disease. In addition to vitamin C and vitamin K (found in pears), pears also contain anti-inflammatory properties.Tomatoes
Tomatoes are high in vitamin C, potassium, and lycopene, an antioxidant with impressive anti-inflammatory properties .
Lycopene may be particularly beneficial for reducing pro-inflammatory compounds related to several types of cancer.
Cooking tomatoes in olive oil can help you absorb more of their lycopene content. That’s because lycopene is a carotenoid, a nutrient better absorbed with a source of fat.Peppers
Bell and chili peppers are loaded with vitamin C and antioxidants with powerful anti-inflammatory effects .
Bell peppers also provide the antioxidant quercetin, which may reduce inflammation associated with chronic diseases like diabetes.
Chili peppers contain sinapic acid and ferulic acid, which may reduce inflammation and support healthier aging.

You can reduce inflammation and get rid of toxins in your body by eating fresh fruits and vegetables as well as drinking plenty of water.It may not be enough to alleviate all your pain, but it can certainly help when combined with seeing a physician or a licensed therapist.

By: Dr. Hanadie B. Mustafa

Back pain, neck pain, and many body pains are often attributed to just being injured or "getting old", however that isn't always the case!When we see patients young and "old" who are experiencing muscle, joint, and body aches and who benefit from integrative health sessions.

The actual cause of pain found in the muscles, joints, and body can be difficult to self-diagnose. If you have had an obvious injury, such as stressing a joint through a repetitive pattern at work (prolonged sitting jobs), dislocating a shoulder playing sports, or pinching a nerve by falling asleep in an awkward position, the source of your immediate pain may be obvious.However, when pain develops slowly over time without the occurrence of an obvious injury or accident, or when the pain from an injury has become chronic and the source becomes unknown, you may require a more thorough assessment to determine the actual source.If you’re stopping by to see us isn't an option, then there are several natural remedies you can do at home to ease the discomfort and pain you are experiencing in your muscles, joints, and body:
- Hydration (Drink water, smoothies, herbal teas, soups ..etc)
- Protein (Bone broth, milk, eggs, collagen..etc)
- Supplements (Vitamin C, Magnesium ...etc)
- Essential oils (Marjoram, Lavendine..ect)
- Hydrotherapy (Shower, Compress..etc) (Hot water for chronic pain)(Cold water for acute pain).
- Exercise and Gentle movement (Walking, yoga, ..ect)
- Neuroactive exercise.Using a combination of a thorough review of your medical history, a physical examination, and advanced imaging techniques, your integrative therapist can get a comprehensive picture that will lead to the root cause of your pain.Using non-invasive and carefully applied techniques, they will mobilize and assist the body in a gentle manner that can provide both instant and long-term relief.

By: Dr. Hanadie B. Mustafa

Natural pain management is the practice of using remedies and techniques derived from nature to alleviate pain and promote healing.This approach recognizes that nature provides us with an abundance of resources that can effectively address pain without the potential side effects associated with pharmaceuticals.By understanding the science behind these natural remedies, we can make informed choices and truly unlock their healing power

Benefits
One of the key benefits of natural pain management is the reduced risk of side effects. Pharmaceutical pain medications often come with a long list of potential adverse reactions, ranging from mild drowsiness to severe gastrointestinal issues. Natural remedies, on the other hand, are generally well-tolerated and have a lower risk of unwanted effects.Another advantage of natural pain management is the potential for long-term healing. While pharmaceuticals may provide temporary relief, they often fail to address the root cause of the pain. Natural remedies, on the other hand, can work to heal the underlying issue, leading to long-lasting pain relief and improved overall well-being.There are various natural pain management techniques to explore, each with its own unique benefits.Herbal Remedies
Herbal remedies have been used for centuries to address a wide range of health issues, including pain. Many herbs contain active compounds that have analgesic properties, making them effective in reducing pain and inflammation.For example, turmeric, a vibrant yellow spice commonly used in cooking, contains a compound called curcumin. Curcumin has been shown to possess potent anti-inflammatory properties, making it a popular choice for managing chronic pain conditions such as arthritis.Another herb with pain-relieving properties is chamomile. Chamomile has a calming effect on the body and can help reduce muscle tension and ease pain. It can be consumed as a tea or applied topically as a soothing compress.Essential Oils
Essential oils are highly concentrated plant extracts that capture the beneficial compounds of various plants. These oils can be used topically, inhaled, or added to bathwater to provide pain relief and promote relaxation.Mandarin essential oil is well-known for its calming properties, but it also has analgesic effects. Applying a few drops of mandarin oil to the temples or affected area can help relieve headaches, muscle pain, and even menstrual cramps.Oregano essential oil is another popular choice for pain management. Its cooling sensation can help alleviate pain from tension headaches, migraines, and sore muscles. Dilute a few drops of oregano oil in a carrier oil before applying it to the skin to avoid irritation.Physical Therapies
Physical therapies can be powerful tools for managing pain naturally. Techniques such as massage, acupuncture, and chiropractic adjustments help to relieve muscle tension, improve blood flow, and promote the release of endorphins, the body's natural painkillers.Massage therapy involves the manipulation of soft tissues to improve circulation and reduce muscle tension. It can be particularly beneficial for individuals suffering from chronic pain conditions such as fibromyalgia or lower back pain. The soothing touch of a skilled massage therapist can provide both physical and emotional relief.Acupuncture is an ancient Chinese practice that involves the insertion of thin needles into specific points on the body. This stimulates the flow of energy, or qi, and promotes natural pain relief. Acupuncture has been found to be effective in managing various types of pain, including migraines, osteoarthritis, and chronic back pain.Chiropractic adjustments focus on realigning the spine to alleviate pain and improve overall spinal function. This can be particularly helpful for individuals experiencing neck pain, back pain, or joint pain. By restoring proper alignment, chiropractic care can help relieve pressure on nerves and reduce pain.Mind-Body Techniques
The mind and body are intricately connected, and certain techniques can help harness this connection to manage pain naturally. Mind-body techniques, such as meditation, Tai Chi, and deep breathing exercises, can help reduce stress, promote relaxation, and alleviate pain.Meditation involves focusing the mind and achieving a state of deep relaxation. It has been shown to reduce pain perception and improve overall well-being. By incorporating a regular meditation practice into your daily routine, you can train your mind to better cope with pain and enhance your body's natural healing abilities.Tai Chi combines physical postures, breathing exercises, and meditation to promote balance and harmony within the body. It can help alleviate pain by improving flexibility, strengthening muscles, and reducing stress.Lifestyle Changes
In addition to specific remedies and techniques, making certain lifestyle changes can significantly support your natural pain management journey. Incorporating regular exercise, adopting a nutritious diet, and practicing stress reduction techniques are all important aspects of holistic pain management.Regular exercise helps to strengthen muscles, improve flexibility, and enhance overall well-being. Low-impact activities such as swimming, yoga, or walking can be particularly beneficial for individuals with chronic pain conditions. Aim for at least 30 minutes of exercise most days of the week to reap the pain-reducing benefits.Eating a balanced diet rich in anti-inflammatory foods can also help manage pain naturally. Incorporate foods such as fatty fish, leafy greens, berries, and nuts, which are known for their anti-inflammatory properties. Avoid processed foods, sugary snacks, and excessive alcohol consumption, as these can exacerbate inflammation and contribute to pain.Stress reduction techniques, such as mindfulness, deep breathing, or engaging in hobbies, can help alleviate pain by reducing tension and promoting relaxation. Chronic stress can exacerbate pain and make it more difficult to manage. By incorporating stress reduction techniques into your daily routine, you can better cope with pain and improve your overall well-being.Natural pain management techniques can be used alongside conventional medicine, providing a holistic approach to pain relief. It's important to communicate with your healthcare provider and inform them of any natural remedies or techniques you are using, as they can provide guidance and ensure compatibility with any existing treatment plans.In some cases, natural pain management techniques may be used as complementary therapies to enhance the effectiveness of conventional treatments. For example, a person undergoing chemotherapy may find relief from nausea and pain by incorporating ginger tea and acupuncture into their treatment plan.It's crucial to remember that natural pain management approaches may not be suitable for all types of pain or conditions. Always consult with a healthcare professional before starting any new treatment or remedy, and be open to discussing your pain management options.The Right Natural Pain Management Approach
With so many options available, it's essential to find the right natural pain management approach that works for you. What works for one person may not work for another, so it's important to explore different techniques and remedies to find what brings you the most relief.Keep in mind that natural pain management techniques may take time to show results. Unlike pharmaceuticals, which often provide immediate relief, natural remedies and techniques require consistency and patience. Stick with your chosen approach, be open to adjusting as needed, and listen to your body's feedback.In conclusion, natural pain management offers a holistic approach to pain relief, utilizing the healing power of nature to alleviate discomfort and promote overall wellness. By incorporating herbal remedies, essential oils, physical therapies, mind-body techniques, and lifestyle changes, individuals can find relief from pain without the potential risks associated with pharmaceuticals. It's essential to consult with a healthcare professional before starting any new pain management approach, ensuring compatibility with existing treatments and conditions. With an open mind and a commitment to well-being, one can unlock the healing power of nature and embrace a natural pain management journey.

By: Dr. Hanadie B. Mustafa

Weak psoas activation, is it the wonder formula?The psoas muscle is located in the lower lumbar region of the spine and extends through the pelvis to the femur. This muscle works by flexing the hip joint and lifting the upper leg towards the body. An example of the movement created from this muscle is walking.

How does one tell if your psoas is weak? The psoas muscle is one of the most complicated muscles in the human body. And the signs of weak psoas may vary from low back pain, pain within the front of the hip, tight hamstrings, knee pain, swayback (lordosis), and difficulty lifting and keeping your knee above hip height while standing upright.

Causes are similarly complicated and might include weak abdominal, gluteal, pelvic muscles, constant sitting, and prolonged cycling. It is often difficult to effectively strengthen the psoas as it lies deep and works with many other muscles, especially abdominals and hip flexors.What your psoas is trying to do:• Stabilizes the spine once you are sitting.• Drives your thigh up towards your lap once you are standing.• Will bend the torso forward if the legs are fixed, helps side bend the torso to an equivalent side, and rotate it towards the other side.• Adducts the hip when the hip is already abducted or removed to the side.• Strong, healthy psoas supports deep, effective diaphragmatic breathing, and should positively impact pelvis floor stability and performance.

So, stop stretching your tight psoas and start strengthening it. With exercise and bodywork, it is often tempting to specialize in hip flexibility, and ditch the equally important strengthening and stabilizing work. So, albeit your hip flexors feel tight, that does not necessarily mean they have to force them longer.And even as stretching hip flexors are often counterproductive, so can be releasing those tight external rotators without getting to the underlying problem of inhibition or weakness.Psoas strengthening is often easily done with dead bug exercise, bridge exercise, mountaineer, etc., and the psoas activation will improve its healing capability and reduce aches and pains.Making sure your iliopsoas is robust and functional could over time lessen the load on those sleepy rotators within the back and even improve your range of motion.Release, Activate, and Strengthen your muscles, this is your wonder formula.

By: Dr. Hanadie B. Mustafa

Reclining Bound Angle (Yoga), Diamond sit-ups (PT), and Frog sit-ups (PT) are different exercises sharing one goal: Releasing The Psoas Muscle. The muscle that affected by prolonged sitting and a sedentary lifestyle.

Psoas muscle is a long muscle originated from the sides of the lumbar region of the spine and ends into pelvis bone. It involves in various activities of daily living like running, dancing, sitting, walking, as it is the primary connector between trunk and lower limbs.

Tight psoas might accompany with a multitude of issues such as chronic back pain, poor posture, bloating, constipation, leg rotation, sciatica, a weakened abdomen, and can affect the drainage of lymph.If you have back pain and part of the cause is weak psoas, do you really think that only stretching it will make it better?
Well, it might help, but it is not enough. The psoas, just like any other muscle in the body, can become neurologically underactive for a diversity of reasons. One of those reasons can be an overly tight back muscle. Back muscles like quadratus lumborum have the tendency to shut the psoas down and create a dysfunctional relationship between these muscles. Improving this can be a vital part of healing your back pain.What about our emotions, can we hold them in our hips?
We can hold this unconscious tension from one traumatic event, or lots of minor events where the stress of feelings like sadness, fear and worry accumulated and can get stuck then mutated into physical pain. It is part of our fight–flight survival response in our physical, psychological build up.We connect our minds and our bodies, and very few people out there that will disprove that. When we can bring intelligence and life force awareness, we increase the quality of our lives, both in terms of physical and mental health. And stating, however, that a single muscle, particularly the psoas, governed our sadness, emotional distress and physical suffering is simply not true. And then to say that stretching it is eternally the path to making it healthy and functional is simply uneducated. We need more than stretching and releasing to heal our physical and emotional body. Reforming our lifestyle choices like our nutrition, environment, and even our emotional recognition will affect our healing sequelae.Our body is unique and demands that we pay attention to it. Get yourself assessed by a professional. Find someone good that you resonate with and they will put you on the path of healing..

By: Dr. Hanadie B. Mustafa

The importance of maintaining a strong immune system has never been greater than today. In addition to warding off various illnesses, a healthy immune system ensures our overall health. While lifestyle choices such as regular exercise, adequate sleep, and a balanced diet play a crucial role, natural supplements can be valuable allies in strengthening our immune health. In this article, we will explore some of the most effective natural supplements that can help enhance your immunity, including zinc, elderberry, and vitamins C and D.

Zinc - The Immune System's Warrior
Zinc is an essential mineral that plays a vital role in supporting a healthy immune system. It helps in the production and activation of immune cells, allowing them to fight off infections more effectively. Zinc also acts as an antioxidant, reducing inflammation and protecting our bodies against cellular damage. Natural sources of zinc include seafood, red meat, legumes, nuts, and seeds. However, if your diet lacks sufficient zinc intake, dietary supplements may be beneficial.Elderberry - Nature's Immunity Booster
Elderberry, derived from the flowers and berries of the elder tree, has long been valued for its immune-boosting properties. Rich in antioxidants, vitamins, and flavonoids, elderberry has been shown to aid in reducing the duration and severity of cold and flu symptoms. It works by stimulating the production of cytokines, which are significant in the modulation and regulation of the immune response. Consuming elderberry supplements or herbal teas during times of increased vulnerability can provide a natural boost to your immune system.Vitamin C - The Immune Shield
Vitamin C is widely recognized for its immune-enhancing benefits. Acting as an antioxidant, it helps combat oxidative stress and supports the production of collagen, a crucial component of the immune system. Additionally, vitamin C aids in the function of various immune cells, including neutrophils and lymphocytes, which are essential for fighting off infections. Citrus fruits, strawberries, broccoli, and bell peppers are excellent dietary sources of vitamin C. However, supplements can be particularly useful during periods of increased stress or when dietary intake may be inadequate.Vitamin D - The Sunshine Vitamin for Immunity
Vitamin D, often referred to as the sunshine vitamin, plays an integral role in modulating our immune system. While it can be obtained through sun exposure, many individuals face deficiencies due to limited sun exposure or geographic location. Adequate vitamin D levels support the functioning of immune cells, reduce inflammation, and promote the production of antimicrobial peptides. Supplementation with vitamin D is especially vital during the winter months or for individuals with limited sun exposure.Enhancing our immune health through natural supplementation can provide an extra layer of defense against illnesses. While there is no magic pill to guarantee immunity, incorporating zinc, elderberry, and vitamins C and D into our daily routines can help boost our body's natural defense mechanisms. However, it is essential to remember that supplements should not replace a healthy lifestyle but rather complement it. Always consult with a healthcare professional before starting any new supplements, as individual needs may vary. By prioritizing our immune health and harnessing the power of nature's bounty, we can fortify our bodies and strive for a healthier and more resilient future.

By: Dr. Hanadie B. Mustafa

In our fast-paced and stressful world, finding natural ways to enhance our health and well-being has become increasingly important. Aromatherapy, a holistic practice that harnesses the power of essential oils, has emerged as a popular and effective approach to improving our mental and physical health. From reducing anxiety to promoting better sleep, aromatherapy offers a wide range of benefits that are truly transformative.

Essential oils, the cornerstone of aromatherapy, are highly concentrated plant extracts obtained through steam distillation or cold-pressing. These potent essences capture the plant's medicinal properties, embodying their unique therapeutic qualities. With their all-natural origins, essential oils have long been used as a traditional remedy, and now, scientific research has begun validating their health benefits.

One of the key advantages of essential oils is their ability to alleviate anxiety and stress. In our modern society, anxiety has become a prevalent condition that affects our mental and physical health. However, studies have shown that certain essential oils, such as marjoram, bergamot, and chamomile, possess calming properties that can promote a sense of relaxation and well-being. By simply inhaling their subtle aroma, these oils have the potential to soothe our nerves and quiet our racing minds.Moreover, essential oils have also been found to improve sleep quality. Many people struggle with insomnia, leading to fatigue and a host of other health issues. However, marjoram oil has been extensively studied for its sleep-enhancing properties. Research has shown that marjoram's scent can activate brain receptors associated with sleep, consequently promoting deep and restful slumber. By incorporating a few drops of marjoram oil into a diffuser or pillow spray, individuals could effectively create a tranquil atmosphere conducive to a good night's sleep.Beyond anxiety and sleep, essential oils can further alleviate physical discomfort. For instance, spearmint oil, with its cooling effect, has been shown to alleviate headaches and migraines. Myrrh oil, on the other hand, boasts powerful antimicrobial properties, making it a valuable asset in fighting bacterial and fungal infections. Furthermore, some essential oils, like clove, have been observed to possess analgesic properties, reducing pain and inflammation.However, it is important to note that essential oils should be used with caution. Due to their high concentration, they must be diluted before use to prevent skin irritation or adverse reactions. Additionally, pregnant or nursing women, as well as individuals with certain medical conditions, should consult a healthcare professional before incorporating essential oils into their routine.To fully enjoy the benefits of aromatherapy, essential oils can be used in various ways. Diffusers are a popular choice, dispersing the aroma throughout the room, while bath oils offer a luxurious and comforting experience. Inhalation, either through direct inhalation or by using personal inhalers, allows for the oils to be quickly absorbed into the bloodstream, maximizing their therapeutic effects. Additionally, essential oils can be topically applied in creams or massage oils, providing targeted relief to a specific area of the body.In conclusion, aromatherapy and essential oils have proven to be powerful tools in enhancing our health and well-being. With their natural origins and wide-ranging benefits, these plant extracts offer a holistic approach to improving mental and physical health. From reducing anxiety to promoting better sleep and alleviating physical discomfort, their therapeutic properties have the potential to transform our lives. However, it is important to approach essential oils with caution and seek professional advice when necessary. Embrace the power of aromatherapy and unlock nature's healing potential with essential oils.

By: Dr. Hanadie B. Mustafa

Transverse myelitis (TM) is a rare neurological disorder that affects the spinal cord, causing inflammation and damage. This condition can lead to a range of symptoms, including muscle weakness, paralysis, sensory alterations, and bladder and bowel dysfunction. In this comprehensive guide, we will explore the causes, symptoms, diagnosis, and treatment options for transverse myelitis.Transverse myelitis is a neurological condition characterized by inflammation of the spinal cord. The spinal cord plays a crucial role in transmitting nerve signals to and from the brain. When the spinal cord becomes inflamed, it disrupts the communication between the brain and the rest of the body, leading to a variety of symptoms.The term "transverse" refers to the pattern of changes in sensation experienced by individuals with this condition. Many people with transverse myelitis describe a band-like sensation across their trunk, with sensory changes occurring below the affected area. This inflammation can occur in different segments of the spinal cord, resulting in varying symptoms and severity.

Causes
The exact cause of transverse myelitis remains unknown in many cases. However, researchers have identified several potential triggers for this condition. Infections, including viral, bacterial, and fungal infections, have been known to cause transverse myelitis. Viruses such as varicella-zoster, herpes simplex, Epstein-Barr, and influenza, as well as bacteria like Staphylococcus aureus, Mycoplasma, and Lyme disease, can lead to inflammation of the spinal cord.In addition to infections, transverse myelitis can also be associated with autoimmune disorders. Conditions like lupus, rheumatoid arthritis, sarcoidosis, and Sjogren's syndrome increase the risk of developing transverse myelitis. Furthermore, immune-mediated neurological diseases like neuromyelitis optica spectrum disorder (NMOSD) and myelin oligodendrocyte glycoprotein antibody disease (MOGAD) have been linked to transverse myelitis.Symptoms
The symptoms of transverse myelitis can vary depending on the location and severity of the inflammation. Common symptoms include muscle weakness, paralysis (often starting in the legs), altered sensation such as numbness and tingling, pain (including back pain at the site of inflammation), muscle spasms, bladder and bowel control problems, sexual dysfunction, and fatigue.
These symptoms can develop rapidly over a few hours or progress gradually over days or weeks. It is important to note that each individual's experience with transverse myelitis can differ, and some may only exhibit mild symptoms while others may experience more severe impairment.Diagnosis
Diagnosing transverse myelitis can be challenging, as it is often a diagnosis of exclusion. Medical professionals will typically conduct a thorough medical history review and physical examination to assess the individual's symptoms and rule out other potential causes.
Diagnostic tests such as magnetic resonance imaging (MRI) play a crucial role in identifying inflammation and lesions in the spinal cord. These imaging studies provide detailed images that help doctors visualize any damage or abnormalities. Additionally, blood tests may be conducted to check for specific antibodies and rule out other conditions.In some cases, a lumbar puncture or spinal tap may be performed to analyze the cerebrospinal fluid for signs of inflammation and infection. This procedure involves inserting a needle into the lower back to collect a sample of the fluid surrounding the spinal cord and brain.Treatment
While there is currently no cure for transverse myelitis, various treatment options are available to manage symptoms and promote recovery. The primary goal of treatment is to reduce inflammation and prevent further damage to the spinal cord.In most cases, individuals with transverse myelitis are hospitalized during the acute phase of the condition. Treatment often involves high-dose corticosteroids to decrease inflammation and suppress the immune response. These medications can help alleviate symptoms and potentially speed up the recovery process.If corticosteroids are ineffective or poorly tolerated, therapeutic plasma exchange (TPE) may be considered. TPE involves removing a patient's blood, separating the plasma, and replacing it with donor plasma or a substitute solution. This procedure aims to remove harmful antibodies and inflammatory factors from the bloodstream.Additionally, intravenous immunoglobulin (IVIG) therapy may be used to modulate the immune system and reduce inflammation. Other medications, such as pain relievers and muscle relaxants, may be prescribed to manage specific symptoms associated with transverse myelitis.Rehabilitation and Recovery
Rehabilitation plays a crucial role in the recovery process for individuals with transverse myelitis. Physical and occupational therapy are essential components of rehabilitation, focusing on improving muscle strength, coordination, and range of motion.These therapies aim to enhance functional abilities and promote independence in daily activities.In some cases, individuals with more severe impairments may require assistive devices, such as wheelchairs or braces, to facilitate mobility. Adaptive strategies and assistive technologies can help individuals overcome challenges and maintain a good quality of life.Psychological support is also vital for individuals living with transverse myelitis. Adjusting to life with a chronic condition can be emotionally challenging, and individuals may experience feelings of frustration, sadness, or anxiety. Counseling or therapy can provide a safe space to address these emotional concerns and develop coping strategies.Living with TM
Living with transverse myelitis requires ongoing management and support. While some individuals may experience significant recovery, others may have residual symptoms or long-term disabilities. It is important to establish a comprehensive care plan that addresses the individual's unique needs and goals.Maintaining a healthy lifestyle, including regular exercise and a balanced diet, can contribute to overall well-being. It is crucial to manage any comorbid conditions, such as autoimmune disorders, to prevent further complications. Regular check-ups with healthcare professionals and adherence to prescribed medications are essential for long-term management.Support groups and organizations dedicated to transverse myelitis can provide valuable resources and a sense of community. These groups offer opportunities for individuals to connect with others who understand their experiences and provide emotional support. Additionally, educational materials and online platforms help individuals stay informed about the latest research and developments in the field.Current Research and Future Directions
Extensive research is ongoing to better understand the underlying causes of transverse myelitis and develop more effective treatment strategies. Scientists are investigating the role of viral and bacterial infections, as well as autoimmune processes, in triggering the condition.Clinical trials and studies are being conducted to evaluate new therapies and interventions. These include medications to reduce the recurrence of transverse myelitis, disease progression monitoring, and the management of secondary complications. Continued research efforts hold promise for improving outcomes and enhancing the quality of life for individuals with transverse myelitis.Lastly
Transverse myelitis is a complex neurological condition characterized by inflammation of the spinal cord. While the exact cause may be unknown in many cases, infections and autoimmune processes have been identified as potential triggers. Recognizing the symptoms, seeking timely medical attention, and receiving appropriate treatment are crucial for managing the condition.Although there is currently no cure for transverse myelitis, various treatment options and rehabilitation strategies can help individuals manage symptoms, restore function, and improve their quality of life. Ongoing research and advancements in medical science continue to pave the way for further understanding and more effective interventions for transverse myelitis.If you or someone you know is living with transverse myelitis, it is important to consult with healthcare professionals and connect with support networks for comprehensive care and support.Together, we can navigate the challenges associated with this condition and strive for a brighter future.

By: Well Mamma

Fermented foods have been all the rage in the past few years as the digestive system – a.k.a. our gut – has been proven to be host to a billion of bacteria and home to most of our immunity. We want to ensure we have as many good bacteria as possible and a big variety of them.

Fibre is a good way to feed our existing beneficial bacteria as we saw in this article, but what’s a girl to do if she doesn’t have enough strains of good bacteria in the first place? Take probiotics. There are the supplements of course, but today, we are going to look at a way to get them into your diet through foods. More specifically, through cultured and fermented foods.

Last year, I was lucky enough to meet Dr. Hanadie B. Mustafa, while doing my Neuropilates diploma. She is one of those people who has a thirst for knowledge and no matter what she does, Dr. Hanadie always keeps connecting the dots between all the topics she has worked and researched in. Dr. Hanadie started her career as a doctor of comparative medicine (orthopaedic surgeon), studied nutrition, got involved in nutritional research, and 15 years ago, started studying holistic healing. Today she is not only a holistic therapist and lifestyle coach, but also a clinical aromatherapist, diet and nutrition consultant, REHAB personal trainer and Jin Shin Jyutsu practitioner. One of her many passions is fermented foods; she runs workshops regularly in Dubai and they are always full. In today’s article, I pick her brain on these fermented foods so we can all better understand what they are as well as their benefits.WM: Can you run us through the main benefits of food fermentation?
HB: In some ways; fermentation is a form of pre-digestion. It is when bacteria alters food – this process creates enzymes, Omega-3 fatty acids, B-vitamins and a host of active live cultures such as probiotic strains. These not only improve digestion, but also helps with systemic inflammation and boosts your immune system.WM: When did you first discover fermented foods and see results from them?
HB: Fermented foods have been part of our culture almost since the beginnings of time. Growing up in Iraq, we ate pickled and lacto fermented vegetables , olives, sourdough breads , cheeses and yogurt all the time, it was just part of our diet. I used to get sick easily and my allergies would flare up. I remember these fermented foods always being one of the key things that really boosted my own immunity. Over the years, with all my studies and experience taking care of patients and of my own family, I have only seen positive results and improved health thanks to them.WM: What fermented foods do you suggest to try?
HB: Here in the Middle East, pickled vegetables are a popular because every country has their own recipe for it. Sourdough bread, good quality yogurt and cheese are also very widespread and really easy to feed children with! There are are also the ones everyone talks about these days such as kombucha, kimchi or sauerkraut; and there are also lesser known ones like certain black teas, coffees or fermented raw cacao beans, which are natural probiotics.WM: You mention bread – that is so surprising considering the bad reputation gluten has these days. How is that?
HB: Of course, I am the first one who will recommend not eating just any bread. Sourdough is different though: food fermentation occurs when microorganisms work together and grow because of yeast and/or bacteria – that’s what gives the characteristic smell and taste of leavened bread. The problem today is that most bread is made using industrial yeast and it doesn’t come from a live “mother” or wild yeast starter. This much needed fermentation allows to break down the grain’s cellulose and helps unleash the nutrients. This is why homemade sourdough is so good for you and a lot easier to digest. Many gluten-intolerant individuals are totally ok with sourdough.WM: Would you say that it is better to consume fermented foods or to take probiotic supplements?
HB: Natural sources are best because fermented foods often contain lots of other things like bioavailable vitamins, minerals and prebiotic fibre which feeds the existing good gut bacteria and helps them colonize. I would only recommended taking off-the-shelf probiotics in more severe cases where we need a very quick recovery but one shouldn’t self-medicate. Always check with a nutritionist or doctor to understand usage and dosage. But as I said, I strongly encourage people to consume fermented foods directly and if possible, to make their own. I don’t buy bread at the supermarket for example and really prefer to make my own yogurt and fresh cheese as well, this way I know it is high quality. Also, I know kimchi is popular these days but I have seen ingredients like MSG on some labels; so you definitely need to be discerning when looking at packaged products. Honestly though, it really isn’t that hard to prepare yourself once you know how to go about it, that’s why I like doing my workshops: to teach people how to make these foods at home.WM: How should you introduce them into your diet?
HB: That depends – if you aren’t used to eating them, start gradually and increase the amount over time. Try introducing them with your main meal of the day for example. The idea is to have a little bit everyday as opposed to a lot once in a while.WM: What is an easy recipe someone can start with?
HB: Great question – a lot of people are scared of the fermentation process so I always start with a really simple and quick recipe. One of my favorites are these pickled red onions. They are slightly sweet and don’t have a the pungent taste you find with raw onions. I love them on sandwiches, as a filling for a taco or even on top of a salad.Ingredients
1 large organic red onion, thinly sliced into circles
1 tsp good quality honey
1/4 tsp sea or rock salt
1/2 cup of vinegar – I prefer rice venigar
1 tsp of crushed peppercorns and coriander seeds
InstructionsCombine all ingredients and place in a mason jar with a lid on
let sit at room temperature for 12-24 hours
When ready, refrigerate. They can be kept for a few weeks in the fridge. Always keep them submerged under the liquid.