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The Mind-Body Cure: Heal Your Pain, Anxiety, and Fatigue by Controlling Chronic Stress
A medical doctor and Harvard-trained mind-body expert shares the key to long-lasting health—stress management—with seven simple tools.
What if someone told you that 75 percent of disease is caused by continuous and excessive stress hormones released by the body? What if they said you could manage that chronic stress and its harmful side effects with seven easy and affordable tools? The Mind-Body Cure teaches you to do just that, interweaving evidence-based science with practical advice to calm your mind so you can move from primitive fight-or-flight mode to send healing hormones into your body instead. Dr. Bal Pawa also shares her own story of anxiety and chronic pain following a tragic car accident. Only when she recognized how stress hormones disrupt every system in the body, from digestion to immunity to sleep, was she able to reclaim her health. Having healed herself—and many patients since—Dr. Pawa now shares the secrets to good health in The Mind-Body Cure.
What if someone told you that 75 percent of disease is caused by continuous and excessive stress hormones released by the body? What if they said you could manage that chronic stress and its harmful side effects with seven easy and affordable tools? The Mind-Body Cure teaches you to do just that, interweaving evidence-based science with practical advice to calm your mind so you can move from primitive fight-or-flight mode to send healing hormones into your body instead. Dr. Bal Pawa also shares her own story of anxiety and chronic pain following a tragic car accident. Only when she recognized how stress hormones disrupt every system in the body, from digestion to immunity to sleep, was she able to reclaim her health. Having healed herself—and many patients since—Dr. Pawa now shares the secrets to good health in The Mind-Body Cure.
288 pages, Paperback
Published September 15, 2020
63 people are currently reading
259 people want to read
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Displaying 1 - 15 of 15 reviews
January 6, 2021
No new news, maybe better if you haven’t done any reading on the subjects here. Thought there would be a more in-depth treatment of her own experiences, disappointed there wasn’t. Irresponsible at points to attribute lack of positive mindset to the deaths of certain people - while meditation, etc can CERTAINLY create real physiological change in the body, her attribution of negative thoughts to the death of a woman with breast cancer, or to speculate that heart issues killed another are, as I said, irresponsible. Empowering people, not blaming them, is the way to go here.
January 24, 2021
One of my best friends recommended I read this book after I THOUGHT I was recovered from being bucked off a horse at 60, my hips shifted out of place but didn't shatter. Pain and stress have plagued me all my life. No more. I have learnt so much that I can actually put into practice.
Book is smart, straight forward and reads easily. I bought a copy and made notes throughout, a truly enjoyable process.
Book is smart, straight forward and reads easily. I bought a copy and made notes throughout, a truly enjoyable process.
October 27, 2023
Unlock the power to combat chronic stress and enhance your well-being with Dr. Bal Pawa's science-backed approach in The Mind-Body Cure, focusing on eight essential health areas.
The importance of tackling chronic stress cannot be overstated. Especially when you consider that approximately 75% of the symptoms leading individuals to seek medical attention can be linked to the pervasive impact of chronic stress.
In this review, we embark on a journey through the pages of The Mind-Body Cure by Dr. Bal Pawa, a book that dives deep into the realm of stress and its profound impact on our physical and mental well-being. Driven by the belief that knowledge is the key to empowerment, this book equips readers with invaluable insights and practical tools to combat the destructive effects of chronic stress.
Author’s background
Bal Pawa holds dual qualifications as both a pharmacist and a medical doctor. Dr. Pawa’s dedication to holistic and integrative medicine is evident through her additional certification in Mind/Body Medicine from Harvard University.
She is also board-certified in hormone health and women’s health by the North American Menopause Society. Dr. Pawa’s expertise extends to Functional Medicine, where she has specialised in areas such as autoimmune disorders, cardiovascular health, gastrointestinal health, and brain/neuroplasticity. With over 30 years of clinical practice, her vast knowledge and clinical experience have made her a respected speaker and author in the field of integrative medicine.
What is the book about?
The Mind-Body Cure by Bal Pawa explores the intricate connection between our mental and physical health. Drawing upon her extensive formal education, research, clinical experience, and personal journey, Dr. Pawa delves into the profound impact of chronic stress on the human body and presents practical solutions to regain health and well-being.
The book begins by unravelling the ancient survival mechanism of the autonomic nervous system (ANS) and how it can now work against us, leading to a cascade of stress-related health issues. Dr. Pawa emphasises that a stressed brain triggers responses throughout the body, affecting everything from respiratory and digestive systems to muscles and the immune system, ultimately resulting in illness and disease.
The Mind-Body Cure comprises eight chapters that meticulously detail how stress affects various body systems and the resulting damages. These chapters not only provide insight into the detrimental effects of stress but also offer valuable tools and strategies to cultivate a healthy mindset. Dr. Pawa’s approach empowers readers to engage their minds in a way that interrupts the stress response, allowing the body to heal.
The book culminates in a final chapter that consolidates seven practical tools into a whole-body REFRAME toolkit designed to combat chronic stress effectively. Dr. Pawa firmly believes in the interconnectedness of all body systems and emphasises that addressing the root cause of illness, namely chronic stress in the mind, brain, and body, can lay the foundation for lasting health.
Three key takeaways from The Mind-Body Cure
The book presents eight main health aspects that suffer when influenced by stress or when neglected can, in turn, exacerbate stress. These include mind, brain, breath, gut, movement, heart, sleep and immunity. Dr. Pava suggests that by minding these eight areas, we can free ourselves from stress and its damaging effects. In this review, we will cover three of these aspects. If you find this information useful, the remaining five await your discovery within the pages of the book.
1. Engaging in mindfulness practices and therapy can help improve brain health and reduce stress
Chronic stress has profound direct and indirect effects on the brain. Neurons in the brain communicate through neurotransmitters and can create permanent neural pathways through repetitive firing. Chronic stress alters neurotransmitter balance, leading to increased fear-related neurotransmitters like adrenaline and norepinephrine, contributing to anxiety and panic disorders. Additionally, it can change the size and shape of certain brain areas, with the hippocampus shrinking and the amygdala enlarging, leading to memory and fear-related issues.
Indirectly, stress affects the gut, sleep patterns, diet choices, and exercise habits, exposing the brain to inflammation, toxins, and disrupted electrical brain waves. To counteract these effects and create a healthier brain, individuals can harness neuroplasticity by consciously changing their thought patterns. Techniques such as mindful meditation, cognitive behavioural therapy, and neuro-linguistic programming help reframe negative thoughts and create new, positive neural circuits. Engaging in neurobic exercises that stimulate the senses in novel ways further enhances mental fitness and supports brain health.
2. Maintaining gut health is an effective way to manage stress
In the chapter ‘Mind Your Gut,’ the author delves into the intricate connection between stress, our gut, and overall health. Stress can wreak havoc on our digestive system, leading to conditions like Gastroesophageal Reflux Disease (GERD), peptic ulcers, dysbiosis, and irritable bowel syndrome (IBS). Prolonged stress triggers inflammation in the gut, which serves as the ignition point for inflammation throughout the body, underlining the gut’s pivotal role in our well-being.
To cultivate a healthy gut mindset, the book outlines the 5R Gut Program: Remove, Replace, Repair, Repopulate, and Relax/Rest. Each step offers practical advice on improving gut health, from eliminating irritants in your diet to nurturing good bacteria and mindful eating practices.
Ultimately, a healthy gut is not just about digestion; it is a cornerstone of physical, emotional, and mental well-being. Understanding this intricate connection empowers readers to take control of their health by nurturing their gut and managing stress effectively.
3. The balance of the autonomic nervous system can be restored by practising deep and controlled breathing
Stress has a profound impact on our breathing and respiratory health. It can trigger asthma attacks, worsen hyperventilation syndrome (HVS), and lead to panic attacks, all of which have significant physiological and psychological consequences. Chronic stress can change the way cells in asthma react to stress-signalling hormones, exacerbating the condition. Hyperventilation syndrome is entirely psychological but can be triggered by stress, leading to dangerous imbalances in carbon dioxide levels. The fight-or-flight response during panic attacks intensifies symptoms and can contribute to over-breathing in HVS.
To combat these effects and restore balance to the autonomic nervous system (ANS), deep, controlled breathing techniques can be employed. The Breath, Mind, Word (BMW) meditation combines deep diaphragmatic breathing with mindfulness and the repetition of a soothing word, helping to shift the ANS from the ‘gas’ of the fight-or-flight response to the ‘brakes’ of the relaxation response. This practice can lead to the release of natural feel-good chemicals and promote healing and repair in the body, ultimately supporting overall health and well-being.
Strengths and weaknesses, according to readers’ reviews
Strengths:
• Offers valuable insights into the author’s personal healing journey, providing a relatable and inspiring narrative.
• Beautifully written and conveys a clear understanding of the interconnectedness of the body, brain, and mind.
Weaknesses:
• Offers little new information, making it less valuable for those already well-versed in the subject matter.
Best quotes from The Mind-Body Cure
“While our mind is busy creating thoughts, feelings, attitudes, beliefs, and memories, the brain plays a central role in translating them into electrical and chemical signals that send complex communications to the rest of the body using hormones and neurotransmitters. It also consolidates and stores the memories of all our experiences. In addition to these roles, the brain’s main functions are to maintain balance within the body, be vigilant for external cues, be efficient, and above all keep us safe from danger. The brain is very busy!”
“You may already practice relaxation techniques such as meditation, deep breathing, or yoga. If so, pick one or more of them and slow your nervous system. If not, sign up for a class or ask your health practitioner, a friend, or family member for advice. Less gas and more brakes allows your brain to function better. Other ways to slow down the nervous system include sleep, which bolsters memory, mood, and concentration by detoxifying some of the by-products from brain cells and improving circulation. Exercise increases the flow of blood to the brain, bringing more oxygen and brain-derived neurotrophic factor (BDNF), which promotes the growth of neurons (brain cells).”
Final takeaway
The Mind-Body Cure by Bal Pawa is a powerful exploration of the intricate connection between mental and physical health. Dr. Pawa’s extensive background in both pharmacy and medicine, along with her holistic approach, lends credibility to her claims. The book beautifully combines personal narratives with scientific knowledge, offering valuable insights into holistic healing.
The book is an excellent resource for individuals seeking to understand the profound impact of chronic stress on the body and mind and for those looking for practical strategies to regain their health and well-being.
The importance of tackling chronic stress cannot be overstated. Especially when you consider that approximately 75% of the symptoms leading individuals to seek medical attention can be linked to the pervasive impact of chronic stress.
In this review, we embark on a journey through the pages of The Mind-Body Cure by Dr. Bal Pawa, a book that dives deep into the realm of stress and its profound impact on our physical and mental well-being. Driven by the belief that knowledge is the key to empowerment, this book equips readers with invaluable insights and practical tools to combat the destructive effects of chronic stress.
Author’s background
Bal Pawa holds dual qualifications as both a pharmacist and a medical doctor. Dr. Pawa’s dedication to holistic and integrative medicine is evident through her additional certification in Mind/Body Medicine from Harvard University.
She is also board-certified in hormone health and women’s health by the North American Menopause Society. Dr. Pawa’s expertise extends to Functional Medicine, where she has specialised in areas such as autoimmune disorders, cardiovascular health, gastrointestinal health, and brain/neuroplasticity. With over 30 years of clinical practice, her vast knowledge and clinical experience have made her a respected speaker and author in the field of integrative medicine.
What is the book about?
The Mind-Body Cure by Bal Pawa explores the intricate connection between our mental and physical health. Drawing upon her extensive formal education, research, clinical experience, and personal journey, Dr. Pawa delves into the profound impact of chronic stress on the human body and presents practical solutions to regain health and well-being.
The book begins by unravelling the ancient survival mechanism of the autonomic nervous system (ANS) and how it can now work against us, leading to a cascade of stress-related health issues. Dr. Pawa emphasises that a stressed brain triggers responses throughout the body, affecting everything from respiratory and digestive systems to muscles and the immune system, ultimately resulting in illness and disease.
The Mind-Body Cure comprises eight chapters that meticulously detail how stress affects various body systems and the resulting damages. These chapters not only provide insight into the detrimental effects of stress but also offer valuable tools and strategies to cultivate a healthy mindset. Dr. Pawa’s approach empowers readers to engage their minds in a way that interrupts the stress response, allowing the body to heal.
The book culminates in a final chapter that consolidates seven practical tools into a whole-body REFRAME toolkit designed to combat chronic stress effectively. Dr. Pawa firmly believes in the interconnectedness of all body systems and emphasises that addressing the root cause of illness, namely chronic stress in the mind, brain, and body, can lay the foundation for lasting health.
Three key takeaways from The Mind-Body Cure
The book presents eight main health aspects that suffer when influenced by stress or when neglected can, in turn, exacerbate stress. These include mind, brain, breath, gut, movement, heart, sleep and immunity. Dr. Pava suggests that by minding these eight areas, we can free ourselves from stress and its damaging effects. In this review, we will cover three of these aspects. If you find this information useful, the remaining five await your discovery within the pages of the book.
1. Engaging in mindfulness practices and therapy can help improve brain health and reduce stress
Chronic stress has profound direct and indirect effects on the brain. Neurons in the brain communicate through neurotransmitters and can create permanent neural pathways through repetitive firing. Chronic stress alters neurotransmitter balance, leading to increased fear-related neurotransmitters like adrenaline and norepinephrine, contributing to anxiety and panic disorders. Additionally, it can change the size and shape of certain brain areas, with the hippocampus shrinking and the amygdala enlarging, leading to memory and fear-related issues.
Indirectly, stress affects the gut, sleep patterns, diet choices, and exercise habits, exposing the brain to inflammation, toxins, and disrupted electrical brain waves. To counteract these effects and create a healthier brain, individuals can harness neuroplasticity by consciously changing their thought patterns. Techniques such as mindful meditation, cognitive behavioural therapy, and neuro-linguistic programming help reframe negative thoughts and create new, positive neural circuits. Engaging in neurobic exercises that stimulate the senses in novel ways further enhances mental fitness and supports brain health.
2. Maintaining gut health is an effective way to manage stress
In the chapter ‘Mind Your Gut,’ the author delves into the intricate connection between stress, our gut, and overall health. Stress can wreak havoc on our digestive system, leading to conditions like Gastroesophageal Reflux Disease (GERD), peptic ulcers, dysbiosis, and irritable bowel syndrome (IBS). Prolonged stress triggers inflammation in the gut, which serves as the ignition point for inflammation throughout the body, underlining the gut’s pivotal role in our well-being.
To cultivate a healthy gut mindset, the book outlines the 5R Gut Program: Remove, Replace, Repair, Repopulate, and Relax/Rest. Each step offers practical advice on improving gut health, from eliminating irritants in your diet to nurturing good bacteria and mindful eating practices.
Ultimately, a healthy gut is not just about digestion; it is a cornerstone of physical, emotional, and mental well-being. Understanding this intricate connection empowers readers to take control of their health by nurturing their gut and managing stress effectively.
3. The balance of the autonomic nervous system can be restored by practising deep and controlled breathing
Stress has a profound impact on our breathing and respiratory health. It can trigger asthma attacks, worsen hyperventilation syndrome (HVS), and lead to panic attacks, all of which have significant physiological and psychological consequences. Chronic stress can change the way cells in asthma react to stress-signalling hormones, exacerbating the condition. Hyperventilation syndrome is entirely psychological but can be triggered by stress, leading to dangerous imbalances in carbon dioxide levels. The fight-or-flight response during panic attacks intensifies symptoms and can contribute to over-breathing in HVS.
To combat these effects and restore balance to the autonomic nervous system (ANS), deep, controlled breathing techniques can be employed. The Breath, Mind, Word (BMW) meditation combines deep diaphragmatic breathing with mindfulness and the repetition of a soothing word, helping to shift the ANS from the ‘gas’ of the fight-or-flight response to the ‘brakes’ of the relaxation response. This practice can lead to the release of natural feel-good chemicals and promote healing and repair in the body, ultimately supporting overall health and well-being.
Strengths and weaknesses, according to readers’ reviews
Strengths:
• Offers valuable insights into the author’s personal healing journey, providing a relatable and inspiring narrative.
• Beautifully written and conveys a clear understanding of the interconnectedness of the body, brain, and mind.
Weaknesses:
• Offers little new information, making it less valuable for those already well-versed in the subject matter.
Best quotes from The Mind-Body Cure
“While our mind is busy creating thoughts, feelings, attitudes, beliefs, and memories, the brain plays a central role in translating them into electrical and chemical signals that send complex communications to the rest of the body using hormones and neurotransmitters. It also consolidates and stores the memories of all our experiences. In addition to these roles, the brain’s main functions are to maintain balance within the body, be vigilant for external cues, be efficient, and above all keep us safe from danger. The brain is very busy!”
“You may already practice relaxation techniques such as meditation, deep breathing, or yoga. If so, pick one or more of them and slow your nervous system. If not, sign up for a class or ask your health practitioner, a friend, or family member for advice. Less gas and more brakes allows your brain to function better. Other ways to slow down the nervous system include sleep, which bolsters memory, mood, and concentration by detoxifying some of the by-products from brain cells and improving circulation. Exercise increases the flow of blood to the brain, bringing more oxygen and brain-derived neurotrophic factor (BDNF), which promotes the growth of neurons (brain cells).”
Final takeaway
The Mind-Body Cure by Bal Pawa is a powerful exploration of the intricate connection between mental and physical health. Dr. Pawa’s extensive background in both pharmacy and medicine, along with her holistic approach, lends credibility to her claims. The book beautifully combines personal narratives with scientific knowledge, offering valuable insights into holistic healing.
The book is an excellent resource for individuals seeking to understand the profound impact of chronic stress on the body and mind and for those looking for practical strategies to regain their health and well-being.
Read
March 19, 2022 A book like THE MIND-BODY CURE could not have come out at a better time. With the pandemic still part of our lives, we have been bombarded with more stress than ever. Simple things that caused minor stress have taken a backseat to the pandemic, with stress reaching record levels.
Bal Pawa has written an interesting book that tells you how to live a better life, while healing your pain, anxiety, and fatigue, keeping stress levels under control. Pawa has been in the healthcare world for three decades, beginning with pharmacy, then advancing to a physician.
She has lived what she has preached. While returning home from a shift at the hospital, a truck plowed into the back of her car. She was lucky to have survived, but her life changed dramatically that day. She was pregnant at the time of the accident. She lost the baby, suffering a host of injuries as well. She had a torn rotator cuff, fractured ribs, dislocated shoulder, multiple soft-tissue injuries, and whiplash.
Doctors and professionals did their best to help her deal with the pain. Little seemed to work. Pawa has used her experience to create a book that shows the mind is the most powerful tool in recovery. She offers many best-case scenarios, along with several case studies that will result in a lessening of stress, plus heightening our awareness to restoring health and happiness.
The chapters focus on your mind, your heart, better sleeping techniques, breathing, and your immune system. They are everyday techniques that work. By focusing on alleviating stress, you will find a difference. There are many ways to help with a healthier mind and body. This book is one of them.
Bal Pawa has written an interesting book that tells you how to live a better life, while healing your pain, anxiety, and fatigue, keeping stress levels under control. Pawa has been in the healthcare world for three decades, beginning with pharmacy, then advancing to a physician.
She has lived what she has preached. While returning home from a shift at the hospital, a truck plowed into the back of her car. She was lucky to have survived, but her life changed dramatically that day. She was pregnant at the time of the accident. She lost the baby, suffering a host of injuries as well. She had a torn rotator cuff, fractured ribs, dislocated shoulder, multiple soft-tissue injuries, and whiplash.
Doctors and professionals did their best to help her deal with the pain. Little seemed to work. Pawa has used her experience to create a book that shows the mind is the most powerful tool in recovery. She offers many best-case scenarios, along with several case studies that will result in a lessening of stress, plus heightening our awareness to restoring health and happiness.
The chapters focus on your mind, your heart, better sleeping techniques, breathing, and your immune system. They are everyday techniques that work. By focusing on alleviating stress, you will find a difference. There are many ways to help with a healthier mind and body. This book is one of them.
January 16, 2024
Slow to begin, but if you have the patience, it gets better. The book is written by a doctor who feels that she has to give you ALL the medical details. If it’s too much you can do as I did, and skim. Once you get to the practical applications, it’s very interesting. I learned a lot of stuff that I was able to use and which seems to be helping. Much of what I read was not new, but this is the first time I’ve read a book where someone has combined information from a variety of fields in this particular way. Integrative medicine – very interesting concept. Would that be the same as holistic medicine?
November 14, 2020
Beautifully written and read. It makes so much sense. I'm still forgetting something that the body, brain and mind are connected so to treat one's sickness (whatever's that might be) it's necessary to connect and see the overview of any problem. Thank you Bal Pawa for sharing your story and outlining what can make the transformation for one's better being in future. I also highly appreciated the chapters about food, sleep, diseases and specially statistics which shows how everything goes together.
September 3, 2023
Skimmed most of it. Not much new from The Mind Body Connection, but more physical science explaining. Each chapter speaks to a different part of the body’s system (gut, heart, breath, movement, etc). I’m sure it would be more interesting if I hadn’t already ready a lot of what she talks about.
She is promotes “clean” living, and “clean” eating - free-range food, no coffee, refined sugar, and all that - again, nothing new. caffeine, sugar, lack of sleep, etc all contributes to inflammation in the body, inflammation causes pain.
She is promotes “clean” living, and “clean” eating - free-range food, no coffee, refined sugar, and all that - again, nothing new. caffeine, sugar, lack of sleep, etc all contributes to inflammation in the body, inflammation causes pain.
September 18, 2021
Amazing book, and lots of new information. However, it's too detailed at times, and for a person like me who has no medical background, it was very hard to keep track of the subject matter and to push my self to keep on reading. I still respect the effort put into this book and all of the information in it. I'm just not vested enough into medicine to fully utilize it.
October 17, 2022
3.5 stars, have rounded up. I listened to this on audiobook over a couple of months. It had a lot of information I previously knew but also lots of new (and scary) information. I do understand that changing mindset is key, but it does make it sound so easy when it really isn’t. This book does simplify a lot of things for easy understanding though, which is good.
April 12, 2021
there were good chapters in this book; I liked the gut, breath, & movement chapters. it’s very much for readers who haven’t done much reading about health habits before, so it didn’t have a ton of new info for me, but it was easy to read & written with a personal touch, which I liked.
May 11, 2021
Very good book walking us through her healing journey and she found her way forward. Great intersection with the body mind and spirit calling out how traditional medicine needs to integrate with traditional practitioners for create greater holistic healing.
May 27, 2025
I don't read a lot to these kinds of book , but based on what I have this one was kind of run of the mill. I realize they have to be dumbed-down a lot for non-medical people, but I always feel condescended to, like someone telling me I can do anything, its just willpower.
August 24, 2022
Solid but but nothing really new if you already read many of the kind.
March 21, 2024
Approachable and informative.
September 25, 2025
A decent and comprehensive book on living a less stressed and healthier life.
Displaying 1 - 15 of 15 reviews