How to Live a Healthier Life Style the Islamic Way
by Dr. Samar S. Shehaiber
Ever notice that despite the fact that we come from a Mediterranean society or an Eastern society that we often still exhibit diseases associated with cardiovascular health and diabetes? The reason for that is often blamed on gene expression and dietary practices. It is known globally that our diet is one of the healthiest diets out there, but is it really? Globally there are more than 1 billion overweight adults and at least 300 million children (World Health Organization). Since obesity poses an increased risk for chronic diseases such as diabetes type II, cardiovascular disease, hypertension, and stroke; diet should be taken into account, especially since most of the diet consumed is high in carbs, sugars, and poly saturated fats.
Obesity is often caused by inflammation of the gastrointestinal system. Since our immune system mainly resides in our gut, it is necessary to understand that bad diets lead to inflammatory processes similar to the ones caused by an acute injury. Approximately 65% of Americans are obese and overweight. Excess body fat serves as a metabolic factory that produces inflammation and disease.
Diet-induced inflammation causes aches and pain, osteoarthritis, rheumatoid arthritis, osteoporosis, acne, aging, syndrome X, diabetes, cancer, heart disease, peripheral vascular disease, stroke, Alzheimer’s disease, Parkinson’s disease, psoriasis, eczema, and multiple sclerosis. Even feeling tired and unwell is promoted by inflammation. The main lifestyle factors that cause chronic inflammation include a poor diet, stress, and sedentary living.
To avoid this inflammatory cascade from occurring we need to identify what are the causative agents that lead to it: All grains and grain products; partially hydrogenated oils; gluten, which is often found in most grains, is the main culprit of celiac disease, a disabling digestive condition; lectins, found in all grains and legumes; fried foods, sodas - especially ones containing caramel syrup, sugary products, soy, dairy, meat and eggs from grain fed animals, chips, frozen dinners and pizzas.
So what are we to eat then you ask? Any grass fed meat or wild game is your best choice; lean meats and hamburgers; chicken breast without skin; Omega 3 fish and eggs; dairy and soy should be eaten as a staple not the entire meal; nuts; and of course, the majority of the diet should be green leafy vegetables high in potassium, and fruits. Also spices are good for the diet, curcumin, turmeric; garlic, vinegar, curries, etc. are considered anti inflammatory. Healthy oils are olive oil, and butter. Organic foods that have not been processed, packaged, or produced by using chemicals. Supplementation is also key to compensate for missed vitamins and minerals. Also maintaining an active lifestyle, with exercise and stretching, and decreasing stress as much as possible.
The Prophet (Peace be upon him) encouraged us to lead healthier lifestyles. His diet mainly contained fruits, and staples. His favorite staple was musk melon, honey and fresh dates. He also ate fresh game when available, and drank ginger juice often. When sitting down to eat, he used to sit like a poor person. He never completely filled his stomach. He never ate bread made with fine flour. He never ate in big plates. Mujâhid narrates that the Prophet (Peace be upon him) used to prefer the front portion of the sheep’s meat. ‘Â’ishah (May Allah be pleased with her) narrates that from among all the different drinks, he liked cold and sweet water the most, also mixed with honey sometimes. Ibn ‘Abbâs (may Allah be pleased with him) narrates that he liked milk, and he liked vinegar. He preferred the shoulder meat over all other parts, which is the leanest type of meat.
Prophet Muhammad (Peace be upon him) loved exercising and encouraged it to his wives and children. He was fit until his last days. Decreasing stress for him were daily doses of Quran and doing good deeds towards others, taking naps, praying and supplicating. He liked ease in all matters of life. He abstained from making difficulties and complications.
Therefore, I encourage following the Prophet’s lead, and don't make eating healthy a complicated process. Otherwise this will cause an unnecessary psychological stressor which is not healthy and also will lead to further inflammation. I advise on eating multiple small meals throughout the day to keep your metabolism active, and alternating between cardiovascular stimulating activities such as walking and running with weight training for your muscles. Following the above mentioned dietary changes can decrease your risks dramatically of chronic debilitating diseases.