5 Habits for a Healthier Life from Prophet’s ﷺ Sunnah
Islamic Sharia has never been
distant from the life of the Muslim. It regulates their day, ensures their
health, and the Prophet ﷺ
constantly emphasized caring for one’s health. He said: “A believer who is strong (and healthy) is better and
dearer to Allah than the weak believer, but there is goodness in both of them.” And he also said: “You
have a duty to your body.”
Whoever reflects on the life of
the Prophet ﷺ and his companions will find that time,
for them, was the most precious possession a Muslim could have. Ibn ʿAbbas
narrated that the Prophet ﷺ
said to a man while advising him:
“Take advantage of five before five: your life
before your death, your health before your illness, your free time before your
busy time, your youth before your old age, and your wealth before your
poverty.”
In this article are five health
habits derived from the Prophetic guidance that grant the Muslim a healthy day,
achieving balance between body and soul:
1. Waking Up Early
and Praying Fajr
Waking up early is one of the
greatest habits with which a Muslim begins their day. It brings blessing
throughout the entire day in response to the Prophet’s ﷺ supplication: “O
Allah, bless my nation early in the morning.” (Narrated by at-Tirmidhi).
Waking up early energizes the body and gives a person enough time to complete
their tasks without haste or rush.
The Fajr prayer offers
tranquility, peace, provision, and physical protection. Many studies and
scientific researches confirm that performing the Fajr prayer on time protects
a person from heart attacks and helps regulate blood circulation and hormone
levels in the body in general. This is because the organs are at peak activity
during Fajr time, and the secretion of hormones—especially
adrenaline—increases, activating all body organs and protecting them from
tumors. It also increases blood sugar, which is necessary to stimulate the
brain and nerve cells, thereby improving memory.
2. Daily Adhkar and
Quran Recitation
Among the greatest means for
comforting the heart, protecting the soul, and bringing blessings is for a
Muslim to begin their day with remembrance of Allah. Psychological studies have
shown that morning adhkar positively affect mental health, reduce anxiety and
stress, and promote tranquility and contentment. The Prophet ﷺ said: “Say:
‘Say, He is Allah, One,’ and al-Mu'awwadhatan three times in the morning and
evening; they will serve you for every purpose.”
Moreover, every Muslim should have a fixed daily portion of Quran to
begin their day with, under any circumstances.
3. Movement and
Physical Activity
The Prophet ﷺ was active and frequently moved. He
preferred walking and practiced various physical activities. Abu Dawud narrated
that Rukana wrestled the Prophet ﷺ, and the Prophet ﷺ threw him down. He used to race with Lady
Aisha (may Allah be pleased with her), and he loved archery, running, and
martial arts, all of which Islam encouraged us to practice, to enjoy a healthy
day and a balanced life, a balance between the strength of the soul and that of
the body.
When Allah chose Talut as king
over his people, the reason was made clear in the Qur’an: “And their prophet said to them, ‘Indeed, Allah has sent
to you Saul as a king.’ They said, ‘How can he have kingship over us while we
are more worthy of kingship than him and he has not been given any measure of
wealth?’ He said, ‘Indeed, Allah has chosen him over you and has increased him
abundantly in knowledge and stature. And Allah gives His sovereignty to whom He
wills. And Allah is all-Encompassing [in favor] and Knowing.’” (Al-Baqarah:
247)
4. Balanced
Breakfast
Islam has always viewed food as a
means of strengthening the believer for obedience and work, not as an end in
itself. The Muslim does not eat just to please their desires without
distinguishing between what is good and harmful. The Prophet ﷺ said: “We
are a people who do not eat unless we are hungry, and when we eat, we do not
fill our stomachs.”
That is, we do not eat out of love for food or for its own sake, but rather to
curb our hunger. And when we eat, we do not overfill ourselves.
Hence, the Prophet ﷺ also said: “The
human does not fill any container that is worse than his stomach. It is
sufficient for the son of Adam to eat what will support his back. If this is
not possible, then a third for food, a third for drink, and third for his
breath.” Dates were among the most beloved foods with which the
Prophet ﷺ would begin his day. He said: “He who has a morning meal of seven 'ajwa dates will not
suffer harm that day through poison or magic.” And he also said: “'A'isha a family which has no dates (in their house) its
members will be hungry; (or) 'A'isha the family which has no dates its members
may be hungry.”
5. Sleeping Early
and Resting the Body
In Zad al-Maʿad, Ibn
al-Qayyim says: “Whoever reflects on the sleep and wakefulness of the Prophet ﷺ will find it to be the most balanced and
beneficial for the body, limbs, and strength. He would sleep in the early part
of the night and wake up during the first half of the second portion. He would
brush his teeth with miswak, perform wudu’, and pray whatever Allah had decreed
for him to pray. Thus, the body, limbs, and faculties would receive their share
of sleep and rest, and their share of physical activity along with the
abundance of reward. This is the peak of goodness for the heart and body, for
this life and the Hereafter.”
Whoever reflects on Ibn
al-Qayyim’s words will realize that a healthy day ends with early sleep so its
owner may rise to a new healthy day. The current condition of many youth, staying
up late, flipping night into day and day into night, is not in line with the
Sharia. Rather, it is an injustice to the body, a waste of health, and a source
of laziness and sluggishness.
Whoever seeks a healthy day
should follow the guidance of the Prophet ﷺ and maintain these habits. They not only improve the Muslim’s
physical health but also achieve balance between faith and worldly life.
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1.
Ali Ahmad Abd Al-Aal At-Tahtawi, The Beard of a Muslim
Man in Light of the Qur'an and Sunnah.
2.
Qahtan al-Dawri, Sciences of Hadith and Texts from the
Athar.
3.
'Abd al-Rauf al-Munawi, Fayd al-Qadir Sharh
al-Jamiʿ al-Sagheer, Vol. 5
