A simple way to significantly reduce the alarming statistics detailed above would be to adopt a healthy lifestyle. Though this is not a fact unknown to anyone, putting this easier-said-than-done theory into practice demands much courage and effort.

For a believer, the most powerful impetus to accomplish any objective is to earn the love of Allah. Nothing can provide a stronger driving force for them than to please their God. This very factor has been defined as the primary motivation for Muslims to preserve their physical health. The Holy Prophet^sa says:

“A strong believer is better and is more beloved to Allah than a weak believer.”^[9]

If we take an overview of the Islamic routine and restructure our day accordingly, we will indeed tread the path of wellness. As such, three principles will be discussed here in light of Islamic teachings that are substantial in our journey towards holistic well-being.

Diet

In Islam, we find enduring principles that assist us in maintaining the fundamental equilibrium between our dietary intake and how it affects our bodies. While not delving deeply into the medical intricacies of disease pathogenesis, the Quran provides an astonishing perspective with regard to nutrition. It advises:

“And eat and drink but exceed not the bounds; surely, He does not love those who exceed the bounds.”^[10]

This simple yet profound verse prompts us to consider our dietary habits and maintain a balanced diet. It offers a unique perspective that supercharges our commitment to mindful eating. As discussed above, fat accumulation in human body plays diverse pathogenetic roles in various health conditions, sometimes serving as raw material, providing a suitable ground, or occasionally acting as a matchstick that ignites the chronic fire of lingering illnesses.

The Holy Prophet^sa says:

“A human being fills no worse vessel than his stomach. It is sufficient for a human being to eat a few mouthfuls to keep his spine straight. But if he must (fill it), then one third of food, one third for drink and one third for air.”^[11]

In a contemporary scientific context, this injunction aligns with what we now refer to as calorie restriction, as evidenced by numerous studies^[12]. It provides a powerful blueprint for dietary discipline and exemplifies the essence of fasting and moderation. Embracing these principles not only strengthens our spiritual journey but also urges us to walk the path of delayed gratification – a concept found in both age-old religious wisdom and modern scientific insights.

Exercise

The extensive scientific evidence backing the importance of daily exercise regimens is substantial. As emphasised by the Centers for Disease Control (CDC), some activity is better than none. It recommends adults to aim for 150 minutes of moderate-intensity physical activity per week (equivalent to a brisk walk where conversation is slightly difficult) spread across five days, along with two days dedicated to muscle-strengthening activities^[13].

Remarkably, Islamic practices themselves are interwoven with physical benefits. In addition to the primary purpose of fostering spiritual upliftment, the daily prayers, owing to their rhythmic movements, also promote joint flexibility and circulation. Similarly, the Hajj and Umrah journeys, characterised by prolonged walking, contribute to man’s physical fitness while underscoring a profound sense of unity among believers. Hiking, often revered as a leisurely pursuit, takes on a new dimension as the Holy Prophet’s footsteps graced mountains alongside his companions.

“The Holy Prophet^sa once climbed the mountain of Uhud with Abu Bakr^ra, Umar^ra and Uthman^ra.”^[14]

Similarly, Hazrat Umar^ra is reported to have said:

“Teach your children swimming, and teach your fighters archery.”^[15]

The wisdom embedded in the teachings of the Prophet^sa affirms the significance of self-sufficiency and physical resilience. His involvement in horse races, camel competitions, and archery resonates as a testament to his holistic perspective. By championing the art of riding, sprinting, and even engaging in friendly races with his wife, Aisha^ra, he underscored the pivotal role of physical strength and agility in our lives.

Involvement in physical activity offers a wide range of benefits, from enhancing spiritual well-being and addressing physical and mental health issues to triggering the release of positive neurotransmitters in the brain. These same chemicals, which often lead addicts towards self-destructive behaviour, can be harnessed in the opposite direction to guide individuals towards a wholesome and healthy lifestyle.

Sleep

The significance of sleep and its effects on daily routines, eating habits, cognitive abilities, and work performance has become a prominent subject of scientific investigation in recent decades. However, for centuries, we have been fortunate to possess the guidance of Islam in this regard. The Holy Quran states:

“And He it is Who has made the night a covering for you, and Who has made sleep for rest, and has made the day for rising up.”^[16]

The Quranic teachings regarding the duration of sleep are impeccably comprehensive, accounting for seasonal fluctuations, and are eloquently conveyed in simple yet flawless terms: The Holy Quran states:

“Half of it, or make it a little less than that.”^[17]

The second Caliph of the Ahmadiyya Muslim Community, Hazrat Mirza Bashiruddin Mahmud Ahmad^ra, explains in Tafseer-e-Sagheer, “Some nights are very short, in which only a small portion of the night is spent awake with the intent of safeguarding health. However, it is advised that when the nights are equivalent to days in length, then spend half the night awake and half asleep. And when the nights are longer, dedicate a larger portion to staying awake and a smaller portion to sleep. And when you wake up, engage in the recitation of the Quran”.^[18]