The Sunnah of the Prophet Muhammad (PBUH) for a healthy living

Prophet Muhammad was the last prophet of God Almighty laid the foundation of Islam about 1400 years ago. He is the last messenger of God and is the final link in the chain of prophethood which started from Adam and ended on Prophet Muhammad (PBUH).  He is the beloved of God and is the center of guidance for every living being until the end of this universe. He received the divine revelations from Almighty Allah and then led His whole life accordingly. God has Himself described this fact that Prophet (PBUH) does not say anything nor do anything except which God has told Him to do. God has testified in the Quran:

Nor does he speak from whim. It is nothing but Revelation revealed. (Surat al-Najm: 3-4)

Prophet Muhammad (PBUH) is the epitome of perfection. He excelled in every field of life and set a standard for humans to follow. This set criteria is perfect, flawless and contains solutions for all the problems that mankind can possibly face ever. This universe has not seen any person as perfect as Prophet Muhammad (PBUH) due to His astonishing and overwhelming kindness.

Why seek and follow the Sunnah of the Prophet Muhammad (PBUH)?

You have an excellent model in the Messenger of Allah, for all who put their hope in Allah and the Last Day and remember Allah much. (Surrah al-Ahzab: 21)

The inventor of some machine can make the best manual to prevent and solve the issues of that particular machine. The same is the case with this world. The creator of this world knows the best solutions to prevent and solve its issues. Allah created this world and sent many messengers to guide humans for an honorable living and thanking His divine blessings. Allah selected the prophet Muhammad (PBUH) as His last messenger and made His life exemplary in such a manner that it can at as the light tower for the strayed individuals who are searching for meaning in their life and in this universe. He is the seal of the guidance in the world and hereafter. The life of Prophet (PBUH) is such that men from all fields of life can look up to gain their guiding path. From being a simple family man to the greatest commander of the world, He set examples at every stage of His life. He was the greatest humanitarian, philosopher, politician, commander, leader, philanthropist, economist, businessman and reformer.

After the crucifixion of Christ (PBUH), the world had dwelled in the depth of ignorance and injustice. He (PBUH) reformed every aspect of humanity and enlightened the darkest sides of the universe with his actions guided by the Almighty. Due to His revolution, Prophet Muhammad (PBUH) is regarded as the best man in history by even non-Muslim historians and researchers. There are hundreds of incidents in near history of science and technology that renowned scientists confirmed the value and benefits of the acts that have been preached by the last Prophet (PBUH). In the famous book of Michael H. Hart, The 100; he has placed the Prophet Muhammad (PBUH) at the number one spot due to his Revolutionary measures for humankind and changing the face of history forever.

What is Sunnah in particular?

Allah says in the Quran:

Allah showed great kindness to the believers when He sent a Messenger to them from among themselves to recite His Signs to them, purify them and teach them the Book and Wisdom, even though before that they were clearly misguided. (Surah Al `Imran: 164)

After having described the authority and qualities of Prophet (PBUH); it is easy to reiterate the fact that we can live an ideal life by following His footsteps. His actions have lived through the latest findings of science and confirmed by God in the Quran.  Either someone is Muslim or a non-Muslim, He/she can get benefits by leading life on the way of Prophet (PBUH). What is the tool that lands us in the blessed ocean of guidance? It’s the Sunnah of Prophet (PBUH). The tradition of Hazrat Muhammad (PBUH) is termed as Sunnah and it includes:

• § His actions
• § His words
• § The things that were done in front of Him and He did not forbid

In order to enter Islam, it is inevitable to follow the Sunnah of the Prophet Muhammad (PBUH) completely without any discrimination in addition to have the greatest love and respect for Him above all. The Sunnah of the Prophet Muhammad is the essence of religion Islam as it contains the fine details of the orders of God that are given in the Quran. For example, Almighty Allah has ordered to pray in the Quran but how to pray is found in the Sunnah of the Prophet (PBUH).  God has ordered to be kind to the other humans but how to depict this kindness is given and found in the life of Prophet (PBUH). The sayings and actions of Prophet (PBUH) are the interpretations of the Quran. Following Sunnah is so important that a person cannot claim to be a Muslim without cherishing it. It is not possible to claim to be a Muslim by merely following the Quran while turning back to Sunnah of the Prophet Muhammad (PBUH). God has made it mandatory to respect and follow Sunnah along with His holy book without creating any discrimination. If a person rejects Sunnah, he/she is rejecting the blessings of God and causing hardships for him/her in both the worlds. Allah has cleared in the Quran:

Whoever obeys the Messenger has obeyed Allah. (Surat an-Nisa`: 80)

The present-day scientific proof of the actions of Prophet Muhammad (PBUH), which were performed 1400 hundred years ago, is enough evidence to say that He was perfect and ought to be followed for quality living full of joy and contentment in this life and the hereafter. The beloved Prophet (PBUH) has given the good news of the ultimate wellbeing for those who follow His Sunnah as:

“Whoever revives my Sunnah then he has loved me. And whoever loved me, he shall be with me in Paradise.” [Tirmidhi]

Ten Sunnah of the Prophet Muhammad (PBUH) for healthy living:

The footsteps of Prophet (PBUH) can be deployed in all the fields of life to achieve the highest level of perfection and targeted success. The same is the case with health practices. Health is the basis of all the routine actions and nothing can be done without good energy levels and well functioning body. A sick person cannot make his name and do great things. Prophet (PBUH) has put great stress on maintaining optimum levels of health and keep on striving for more of it. He has discouraged bad habits and unhealthy practices. Health, fitness, and hygiene have central importance in Islam and there are hundreds of instructional verses about their importance. These are not just optional but Prophet (PBUH) has made them compulsory for every Muslim. Here are a few major Sunnah that have got wonder effects on health and fitness:

Good oral hygiene by making use of Miswak (toothbrush):

Miswak was the part of a regular routine of the Prophet (PBUH) as His wife Hadhrat Ayesha (A.S) says that the first thing Prophet (PBUH) would do after entering home in Miswak. It is a cleaning twig made from the stick of Arak tree (Salvadora persica). There is a saying of Prophet (PBUH) about Miswak as:

If it were not that it would be difficult on my nation, then I would have ordered them to use the siwak for each prayer. [Tirmidhi]

This saying is good enough to understand the importance of using Miswak and taking care of oral hygiene. The stress of using Miswak is an emphasis on cleaning teeth and gums indirectly. It can be correlated with use of truth brush in the current date. However, Miswak still is the best way to clean mouth as it is cost-effective, natural, easy to get and has zero side effects with proven effects. It is a natural combination of both the brush and the paste. Research has shown that miswak contains 19 active ingredients including alkaloids, calcium, vitamin C, resins and essential oils. All of these ingredients have a combined effect of being a naturally occurring antibacterial, antifungal, and antioxidant giving freshness to mouth and removing foul odor.

In the modern societies of the first world, the trend of cleaning teeth started about 200 years ago while Prophet (PBUH) has preached and ordered His followers to clean their mouths by the most effective thing that is still relevant.  Regular use of Miswak/Toothbrush:

• § Fights cavities and tooth decay
• § Protects against plaque
• § Strengthens the gums
• § Removes foul smell
• § Cleanses the impacted bacteria and food particles
• § It gives a refreshing aftertaste.

According to a Scottish health survey, poor dental hygiene and tooth infections can increase the risk of heart diseases. Nobody wants to get embarrassed by the foul-smelling mouth in a social gathering or spend significant amount of money on dental procedures. The simple solution to avoid all such things has been given by the beloved Prophet (PBUH). He has also encouraged flossing the teeth after eating food so that impacted food particles can be cleared. Either by use of toothbrush or a Miswak, we must take good care of dental hygiene.

Abdur-Rahman bin Abu ‘Atiq said: “My father told me: ‘I heard ‘Aishah say, (narrating) from the Prophet(PBUH): “Siwak is a means of purification for the mouth and is pleasing to the Lord.” [Sunan an-Nasa’i]

Making Wudhu (ablution) and Ghusl (bathing):

Purity is half of faith (Sahih Muslim)

is the pavement to reveal mysteries and get distinct thinking that goes beyond the materialism. It is necessary for both body and soul. Performing ablution and taking bath are great ways to attain the perfect cleanliness that heals both the mind and the body. It can prevent diseases, heal the spiritual and emotional mess and enlightens the natural secrets; if done according to the ways advocated by the Prophet (PBUH). Allah has said in the Quran:

O you, who have believed, when you rise to [perform] prayer, wash your faces and your forearms to the elbows and wipe over your heads and wash your feet to the ankles.

(Al-Maidah)

Prophet Muhammad (PBUH) taught the right ways of washing to His followers by performing it Himself. He presented an example by doing it multiple times a day. It has been made mandatory for every prayer so Muslims have to be in a state of general purity and take ablution before standing in the prayer. Scientists of the current era have been stunned by looking at the way of ablution as it has proved to make a protective shield against many diseases. Apart from getting closer to Allah and Prophet (PBUH), some of the medical benefits of wudhu include:

• § Ablution refreshes the body as major body parts are washed with water
• § It improves blood circulation
• § It improves reflexes owing to typical movements
• § Rinsing nose with water remove bacteria
• § Washing hands prevents against many microbial diseases

Offering Salah (Muslim Prayer):

Allah Almighty says in the Holy Quran:

Recite what is sent of the Book by inspiration to thee, and establish Regular Prayer: for Prayer restrains from shameful and unjust deeds; and remembrance of Allah is the greatest (thing in life) without the doubt. And Allah knows the (deeds) that ye do. (Quran, 29:45)

Salah is one of the five pillars of Islam. No other act of worship has been as emphasized as salah in Islam. Prophet Muhammad (PBUH) has attributed it as a determinant between a Muslim and a non-Muslim. Since it is the nucleus of the Islamic rituals; it must carry the greatest number of benefits.

Prophets (PBUH) performed it Himself and His followers learned by observing Him, and since then it’s being transferred generation after generation. It includes a combination of different movements and postures. Each of these postured has been studied extensively and carries specific health benefits. Books have been written on the physical benefits of the salah. According to a Malaysian study, Performing 12 rakaat of prayers is equal to 30 minutes of light exercise. Standing in prayer has its own benefits and bending down to offer prostration has its own health blessings. During many kinds of physiotherapy sessions, same movements are practiced to get rid of back pain and muscle problems. It’s not possible to cover all the benefits of Salah here; so following is the summary of primary physical and spiritual benefits of offering regular prayer:

• § Strengthens muscles by giving a stretching effect
• § Protects against osteoporosis
• § Improves blood circulation to the whole body
• § Improves memory and other cognitive functions
• § Helps to fight laziness and procrastination
• §  Mindfulness due to improved concentration
• § Strengthens the heart and brightens the countenance
• § Expands the chest and strengthens the limbs
• § Helps to get over depression and psychiatric issues
• § Makes punctual and brings on blessings

Allah Almighty says in the Quran: “And be steadfast in prayer; practice regular charity; and bow down your heads with those who bow down (in worship).” (Quran, 2:43)

Moderate and mindful eating:

Prophet Muhammad (PBUH) gave a simpler health formula that has no parallel and is the basic of eating etiquettes. It is valid till infinity and can be practiced by anyone to see its amazing benefits. Here is the formula of 1/3rd eating:

The son of Adam does not fill any vessel worse than his stomach. It is sufficient for the son of Adam to eat a few morsels to keep him alive. If he must fill it, then one-third for his food, one-third for his drink, and one-third for air. (Tirmidhi)

This is a simple rule without any complexity that can guarantee the prevention of many diseases that we have today. There is overwhelming number of patients with stomach ulcers and liver diseases at the moment. This rule of eating is proven to prevent all such health issues. In addition to eating less, it is also recommended by the Prophet (PBUH) to eat slowly and drink in small sips. It will give a filling effect and we will eat less automatically.

Fasting:

Oh, you who believe! Fasting is prescribed to you as it was prescribed to those before you, that you many learn piety and righteousness” (Q 2:183)

Fasting is the trendiest technique for weight loss and many other remedies at the moment. Every other health blog and nutrition expert is advocating the role of fasting in achieving health benefits and avoiding metabolic disorders. It has been long preached by the real doctor, Prophet Muhammad (PBUH), who knew the art of healing the body as well as soul. It has been made compulsory for Muslims to fast at least one month a year. Apart from the fasting in Ramadan, Prophet (PBUH) used to fast every Monday & Thursday most of His life. It was the favorite kind of worship for the Prophet (PBUH). We must also practice it to get large number of health benefits such as:

• § Fasting promotes longevity and slows down aging
• § It promotes detoxification of the body
• § Fasting boosts brain function
• § It helps to lose weight and improves metabolism
• § It strengthens immune systems and protects against cancer
• § It heals and prevents diabetes
• § It rejuvenates the skin giving a fresh acne-free look
• § It is good for heart and spirituality

Abu Umamah reported: “I came to the Messenger of Allah (saw) and said: ‘Order me to do a deed that will allow me to enter Paradise.’ He said: ‘Stick to fasting, as there is no equivalent to it.’ Then I came to him again and he said: ‘Stick to fasting.”‘ [Imam Ahmad, Imam Nasa’i, and Imam Hakim].

Being physically active:

Prophet (PBUH) was very active and had perfect physic. He (PBUH) used to put great stress on the fitness of His companions and the children. He did not just ask them about being active and engage in healthy physical activities but also practiced Himself. He (PBUH) was a swift walker and it was difficult for His companions to walk aside at times; as given in many Sahih Ahadith. Imam Ali (R.A) says that When Prophet (PBUH) used to walk, it looked up He was descending from some higher place due to His pace and vigor. On every incident in His life, whenever there was some physical task, He (PBUH) would lead from the front.  Prophet (PBUH) urged the companions to stay fit by saying:

The strong believer is better and more beloved to Allah than the weak believer, while there is good in both. (Sahih Muslim)

Today, even a child knows that exercise and physical activity is a good thing for health. It helps to avoid obesity and many other ailments related to bones and muscles. Despite all this information, procrastination prevails and it gets ignored by the overindulgence in mobiles and laptops. It is common sense to understand that an unfit and sick person would be unable to fulfill his routine chores and would never aim for higher goals. He won’t be having the vigor and energy to do remarkable things. Such person is not very useful for his family, nation, religion and even himself. Hence, it is important to follow the Sunnah of Prophet (PBUH) and get physically active for better energy levels. Prophet (PBUH) asked his companions:

Teach your children swimming, archery and horse riding. In another narration, he said, Practice archery and horseback riding.

Early to bed and early to rise:

Prophet Muhammad (PBUH) had the routine of sleeping in the first half of the night and getting up early in the morning (before dawn). He (PBUH) recommended to get proper sleep and followed it Himself. His wife, Hazrat Aisha (R.A) says that:

“He used to sleep early at night, and get up in its last part to pray, and then return to his bed.” [Bukhari]

Sleep is one of the fundamentals of health along with diet and exercise. God has put a biologic cycle in our body that corresponds with the natural cycle of day and night. There are many important hormones (like growth hormone) that are secreted at midnight in the sleep period. If a person has disturbed sleep cycle, he is prone to developing many diseases. Sleeping at times other than early night cannot bring the same benefits and keeps bringing down the fitness levels. There is solid scientific research to testify the practices of Prophet Muhammad (PBUH) of sleeping and waking early. When our Creator has ordered us to take rest at night and work during the day; who are we to change the pattern? If we try to do so; we get inflicted with many diseases. The wisest decision is to follow the life of the perfect man of the world and develop a habit of early to bed and early to rise to get following health benefits:

• § Lack of stress and more of freshness
• § More energy and a safer commute to work
• § Fresh skin and alertness
• § Improved memory and overall well being
• § More productive and successful
• § Healthier heart and optimum body weight

Eating a balanced diet:

Prophet (PBUH) took a healthy and balanced diet full of nutrition. He (PBUH) had the best choice in the foods too and all of His favorite foods have been declared the best sources of nutrition by modern studies. The favorite foods of Prophets (PBUH) include:

• § Dates
• § Figs
• § Honey
• § Grapes
• § Meat
• § Milk
• § Barley
• § Olive oil
• § Melon
• § Pumpkin

Speaking nutritionally, these foods have all the required amounts of fiber, vitamins, minerals, and macronutrients that are needed for perfect levels of health. It is a clear message by the Prophet (PBUH) to choose the diet properly.  It is said that we become what we eat. So what do we become by eating junk? No need to elaborate the answer here as you get it clearly. Hence, it’s time to follow the Sunnah of the Last Prophet (PBUH) to choosing healthy and balanced diet to enjoy amazing tastes in addition to maintaining health and fitness.

Being kind and forgiving:

Allah has certified the kindness of prophet (PBUH) in the Quran as:

O Messenger of Allah! It is a great Mercy of God that you are gentle and kind towards them; for, had you been harsh and hard-hearted, they would all have broken away from you” (Quran 3:159).

There has never been a person on the face of the earth as kind as Prophet Muhammad (PBUH). He set the highest standards of kindness and love never heard or done before. His kindness was not limited to just humans but each and everything in this universe. There are bundles of stories from the life of Prophets (PBUH) that describe His affectionate and extremely loving nature. He (PBUH) never refused anyone and converted the hell land of Arab into the paradise of love and kindness by His example. The servant of Prophet (PBUH), Anas (R.A) says that Prophet (PBUH) never scolded him even in the slightest manner. He (PBUH) was also very kind towards animals. He (PBUH) says:

“God is kind and likes kindness in all things” (Bukhari, 6601)

When it comes to Forgiveness, He (PBUH) has no parallel here too. His forgiveness will be written as the highest possible example in the history of the world. He (PBUH) forgave the killer of His dear uncle Hamza (R.A). At the time of Makkah conquest, He (PBUH) forgave all the enemies who had been fighting Him for many years and had caused a great amount of loss. They were expecting for death sentence but got astonished to see the forgiveness of the kindest and loving person of the world, and many of them accepted Islam seeing this kind gesture from Prophet Muhammad (read about conquest of Makka – here).

Another incident was when a kafir woke up prophet from sleep under a tree holding his sword he asked who will save you from me today, & prophet replied My Rabb ALLAH….

Prophet (PBUH) has preached to be kind and forgiving to our family, relatives, servants, colleagues and social connections. He (PBUH) said on one occasion:

He who wishes to have his provision enlarged and his term of life prolonged should treat his relatives well” (Bukhari, 5985)

Yet, another example is of an old (non-muslim) lady who would put trash in the way of Prophet daily, one day when Prophet did not see the trash in his way he got concerned for the woman, after enquiring about her address , he went to see her to ask about her being, the woman got overwhelmingly surprised and accepted Islam.

In Islam, Muslims are instructed to take care of their neighbors, it is highly disliked if you eat full while your neighbor sleeps empty stomach.

Today, the hatred and anger have completely taken over and everyone is having some kind of hatred and aggression towards the others. We want to take revenge and keep on thinking the evil ways to do so. While look at the life of Prophet (PBUH). If His affection can convert His deadliest foes into friends and make His religion victorious against all the odds; it can also do wonders for us. The need of the hour is to look up at the life of Prophet (PBUH) and learn the lessons of kindness and forgiving to bring the following health effects:

• § Less stress and more happiness
• § Improved mental status
• § Inner happiness and joy
• § Healthier relationships and beneficial social connections
• § Improved self-esteem and strong immunity
• § Long life and minimum depression

Taking medicine when diseased:

Prophet Muhammad (PBUH) always recommended seeking a cure for any kind of ailments from an authentic doctor. Since, Islam is a religion of logic and goes along science, Prophet PBUH) did not promote any kind of superstitions rather urged people to get over their false beliefs about diseases. There is a narration in Abu Dawood:

Usamah Bin Shareek (may Allah be pleased with him) reports “I was with the Prophet and some Arabs came to him asking “O Messenger of Allah, do we take medicine for any disease.” He said, “Yes, O You servants of Allah take medicine as Allah has not created a disease without creating a cure except for one. They asked which one, he replied old age’.

Whenever someone gets inflicted with some kind of ailment, Prophet (PBUH) has advised to seek treatment and take medicine for that disease instead of putting it on demons and other superstitious beliefs. It will bring the blessings of following the Sunnah of the Prophet Muhammad (PBUH) and will help the person to get cured with whatever medicine he is taking.

Also Read:

Tips on Spiritual growth

Justification on following the Sunnah of the Prophet Muhammad (peace & blessings be upon him)