Class 2
HEALTHY EATING & DRINKING HABITS FROM THE SUNNAH
Consistency
Good health can be measured in many ways. Weight, fitness, emotional well-being, and being disease- and injury-free are just a few of those measures. Although it may be tempting to quantify health by a single, absolute standard, it’s actually an accumulation of factors that contribute to overall health. There are four key things that healthy people do every day: healthy eating habits, exercise (stay active), personal hygiene & get a good night’s sleep.
When it comes to being & remaining healthy, consistency is key. It’s the actions you take MOST of the time that creates lasting results. As the famous saying goes, “Rome was not built in a day”, and it certainly wasn't built on motivation alone, so consistency is key. It is a quality that plays a significant role in every aspect of our lives, whether it is personal growth, professional success, or maintaining your health. Consistency is the secret ingredient that leads to long-term positive outcomes.
Most people know this but it is easier said than done, people make resolutions but quite within weeks.
But we as a Muslim we should remember Allah loves consistency, The Prophet ﷺ said, “The most beloved of deeds to Allah are those that are most consistent, even if it is small.” (Sahih Bukhari).
Our entire religion is structured around consistency in our lives. We pray five times a day at the same time everyday, we observe Ramadhan every Islamic year, and Hajj is the same every year. It is meant to instill in us consistency. And so knowing the healthy habits of the Prophet ﷺ would give us an extra motivation of implementing them consistently we get double rewards.
Rewards in the hereafter.
A healthy lifestyle and hence good health InShaAllah.
And the good feeling of doing a Sunnah and also helping ourselves in staying healthy.
So in the next two classes we will look at the Sunnahs of the most basic and regular things that we do every day - Eating, Sleeping & Cleanliness.
EATING
A major part of living life according to the Creator’s instructions is implementing a suitable diet. Choosing wholesome food and avoiding the unwholesome is essential to good health.
Allah says in the Quran, “… Eat of the good things which We have provided for you.” (Quran 2:172) “Eat of that which is lawful and good on the earth.” (Quran 2:168)
The Quran contains many verses of advice about healthy eating that relate to the interconnectedness of physical and spiritual health. Encouragement to eat only good and pure food is often combined with warnings to remember Allah and avoid Satan. Healthy eating not only satisfies hunger but also has an effect on how well we worship.
“O mankind, eat of that which is lawful and good on the earth and do not follow the footsteps of Satan. Indeed, he is to you a clear enemy.” (Quran 2:168)
Healthy eating habits are essential for good health and nutrition. It protects you against many chronic non-communicable diseases, such as heart disease, diabetes and cancer.
It’s not just our physical health that can see a boost when you prioritize healthy eating habits. Research shows that eating habits also affect mental health. Again this is also easier said than done with all the content we see on social media it is hard to stay away from all the unhealthy options in the market.
So once again we remind you to implement the Sunnahs of eating so that you get that extra motivation needed to remain consistent in your habits.
Eating Less – The Solution To Many Problems
Abu Juhayfah said: “A man burped in the presence of the Messenger of Allaah ﷺ and he said: “Keep your burps away from us, for the one who eats his fill the most in this world will be hungry for the longest time on the Day of Resurrection.” (al-Tabaraani–Saheeh)
After hearing that Abu Juhayfah RA did not eat his fill until he departed from this world; if he ate breakfast he would not eat dinner and if he ate dinner he would not eat breakfast, and he said: “I have not filled my stomach for thirty years.”
Yet, we force our kids to eat, to just simply stuff themselves until they are completely full. And we do the same ourselves. What we don’t realize is that, not only is this bad for health, and against the wise teachings of our beloved Prophet ﷺ, but this excessive eating also makes us lazy and distracts us away from the sincere and focused worship of Allaah. This is because eating one’s fill makes the body heavy, which leads to yawning and laziness in worship and work.
The Prophet ﷺ said, “A believer eats in one intestine, and a kafir (unbeliever) or a hypocrite eats in seven intestines." (Bukhaari)
That means; a believer is satisfied with a little food, while a non-believer or a hypocrite eats too much to satisfy himself.
The Prophet ﷺ also said: “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.” (al-Tirmidhi –saheeh by al-Albaani)
Eating too much also makes the heart hard and heedless of Allaah. And that is why the Prophet ﷺ and his companions used to go hungry quite frequently, even in the presence of abundant food.
Some people argue that as long as what they are eating is Halaal, they can eat whatever they want, whenever they want and in whatever quantity they want. But Allaah condemns everyone who is extravagant, even in things that are permissible.
Umar (RA) said: By Allaah, if I wanted I could wear the finest clothes among you, and eat the best food, and have the most luxurious life. But I heard that Allaah will condemn people for some of their actions and said:
“You received your good things in the life of the world, and you took your pleasure therein. Now this Day you shall be recompensed with a torment of humiliation, because you were arrogant in the land without a right, and because you used to rebel against Allaah’s Command (disobey Allaah)” [al-Ahqaaf 46:20]
Ibrahim ibn Adham said: “Any one who controls his stomach is in control of his deen, and anyone who controls his hunger is in control of good behavior. Disobedience towards Allah is nearest to a person who is satiated with a full stomach, and furthest away from a person who is hungry.”
The Ulama enumerate multiple benefits of eating in moderation. Eating less keeps the body healthy and light, keeps the heart soft, increases memory, weakens desires, and disciplines the soul while excessive eating brings about the opposite of these praiseworthy qualities..
The Sunnah portion size
The best and most perfect diet is to follow the Sunnah of the Prophet ﷺ. For, indeed, it is only his way that is the best and his guidance that is perfect.
The Prophet ﷺ said, “The Son of Adam will not fill a pot worse for himself than his stomach. It is enough for the Son of Adam to eat a few bites that strengthens his spine. If he likes to have more, then let him fill a third with food, a third with drink and leave a third for his breathing”. (Tirmidhi, Nisaa’i & Ahmad)
Science says, eating too much food requires your organs to work harder. They secrete extra hormones and enzymes to break the food down. To break down food, the stomach produces hydrochloric acid. If you overeat, this acid may back up into the esophagus resulting in heartburn. Other issues that one can face with over-eating is, feeling sluggish, discomfort, elevated sugar, weight gain, insulin resistance, etc.
Using three fingers helps to eat less.
Ka'b bin Malik (May Allah be pleased with him) reported: I saw Messenger of Allah ﷺ eating with three fingers (i.e., the thumb, the index finger and the middle finger) and licking them after having finished the food.
Eating with three fingers and taking smaller morsels of food at once will help us eat lesser then we would end up eating if we use all five fingers and take bigger morsels.
In Fat’h Al Baari it is stated that it is Sunnah to eat with three fingers (the thumb, index and the middle finger); If it is necessary to use more than three, because the food is light and cannot be gathered in three fingers, then he may use the fourth or fifth
Not getting too comfortable whilst eating
The Prophet ﷺ said: “I do not eat whilst I am reclining.” (Sahih Bukhaari).
One of the reasons said is that because when we are in a very comfortable position we tend to eat more. And we have seen in the Ummah today that some brothers even loosen their pants to eat. This is definitely against what the Sunnah teaches us. Sit in a position where the stomach is being pressed a little so that you feel full sooner and have a part of the stomach empty.
DRIKING
Sitting and drinking
Anas reported: “The Prophet ﷺ forbade us from drinking while standing.” (Sahih Bukhari)
Ibn al-Qayyim (may Allâh have mercy on him) said, explaining the negative effect of drinking whilst standing and the importance of drinking whilst sitting:
“Drinking whilst standing has numerous negative effects, one of which is that it does not fully quench the thirst and does not settle in the stomach so that the liver can distribute the nutrients to other parts of the body. Rather it comes to the stomach with speed and force, and there is the fear that it will cause a chill or disturbance, and may pass quickly to the lower parts of the body without moving gradually. All of that is harmful to the drinker, but if he does it occasionally or in the case of need, it will not harm him.” (Zaad al-Ma‘aad, 4/229)
Drinking Slowly in three or more breaths
Anas b.Malik said : “when the Prophet ﷺ drank, he used to breathe three times in the course of a drink and say : It is more whole some ,thrist-quenching and healthier.” (Abu Dawood, Classed as Sahih by Albani)
Although we do not need any further fact checks after the Prophet ﷺ said drinking in multiple breathes rather than gulping all the water at once is healthier, it is good to know that top dieticians today recommend the same.
“Studies have tested water's effects on the functioning of organs. They indicate that water retention in the body is variable and depends on the speed with which water is ingested--if it is gulped quickly, water is more likely to be excreted, while if it is sipped slowly, it is retained in the body”.
Do not breathe into the vessel
Abu Qatadah (May Allah be pleased with him) reported: The Prophet ﷺ forbade breathing into the vessel while drinking. (Bukhari & Muslim)
Since we exhale carbon dioxide, breathing or blowing is considered unhygienic and unhealthy. Shaykh Ibn ‘Uthaymeen (may Allaah have mercy on him) said:
That is because if a person blows (into the vessel), some harmful things may come with the air that is exhaled, such as disease and the like. But some of the scholars made an exception in cases of necessity, such as if the drink is hot and he needs to drink it quickly. In that case some scholars granted a concession. But it is better not to blow on it, even if it is hot. If it is hot and he has another vessel, then he may pour some of it into that vessel then pour it back until it cools down. End quote. (Sharh Riyadh al-Saaliheen 2/457)
Healthy Foods from the Sunnah
Olive
Allah says, “And a tree (olive) that springs forth from Mount Sinai, that grows oil, and (it is a) relish for the eaters.” (23:20)
The Prophet ﷺ said: “Eat the olive and anoint (yourselves) with it, for indeed it is from a blessed tree.” (Tirmidhi, ibn Majah, Ahmed & Hakim).
Honey
Quran: “There comes forth from their bellies, a drink of varying colour wherein is healing for men. Verily, in this is indeed a sign for people who think. [16:69]
Hadeeth:
The Prophet ﷺ said: “Cure is in three (things): a drink of honey, a slash of the knife used in Hijaamah and branding (cauterizing) by fire. And I prohibit my nation from cauterizing.” (Sahih Bukhaari)
Henna
Umm Salma (May Allah be pleased with her) said: “Allah’s Messenger ﷺ , never suffered from a wound or a thorn without applying henna to it.” (Tirmidhi & Baihaqi; a hasan)
“Whenever somebody came to Prophet Muhammad ﷺ with complaints of headache, he directed him to undergo cupping and whosoever complained of pain in the legs, was advised to apply Henna.” (Abu Dawud; hasan)
Black Seeds
On the authority of Abu Hurairah that the Prophet said “Use the black seed, because it contains a cure for every type of ailment except death.” (Bukhari, Muslim, At-Tirmidhi and others)
The black seed can be used in various medical formulas to cure numerous ailments.
Vinegar
The Prophet ﷺ
“A household which has vinegar will never suffer from poverty”. (Tirmidhi & Baihaqi)
“Vinegar is a comfort for man” (Muslim).
“Allah has put blessing in vinegar, for truly it was used by the Prophets before me.” (Muslim & Ibn Majah).
Ajwa Dates
The Prophet ﷺ said,
“If Somebody takes seven ‘ajwa dates in the morning, neither magic nor poison will hurt him that day.” (Sahih Bukhari)
“Ajwa dates are from paradise.” (Tirmidhi; authenticated by Shaikh al-Albaani)
Referring to eating seven Ajwa dates, the Messenger ﷺ said, “He will not be harmed by anything until he reaches the evening.” (Sahih Muslim).
A’isha reported Allah’s Messenger ﷺ as saying: “The ‘ajwa’ dates of ‘Aliya’ contain heating effects and these are antidote in the early morning.” (Sahih Muslim)
Fasting for Health & Rewards
Science says, Fasting may provide several health benefits, including weight loss, blood sugar control, and protection against medical conditions like cancer and neurodegenerative disorders.
Despite the recent surge in popularity of intermittent fasting, this is a practice we Muslims have been doing for 1400+ years now. We list below all the sunnah fasts, so instead of intermittent fasting please opt for Sunnah fasting InShaAllah it will be much better,
WEEKLY
Mondays and Thursdays
It was narrated that ‘Aa’ishah said: “The Messenger of Allâh ﷺ was keen to fast on Mondays and Thursdays.” (An-Nasaai)
The Prophet ﷺ was asked about fasting on Mondays and Thursdays, and he said: “Those are two days on which people’s deeds are shown to the Lord of the Worlds, and I want my deeds to be shown to Him when I am fasting.” (An-Nasaai, ibn Majah, Ahmed)
He was asked about fasting on Mondays and he said, “On that day I was born and on that day revelation came to me.” (Sahih Muslim)
MONTHLY
The White Days (Ayyaam al-Beedh)
It is mustahabb to fast in the middle of the hijri month, on the 13th, 14th and 15th of each month, known as Ayyaam al-Beedh (the White Days, in reference to the full moon).
The Messenger of Allâh ﷺ said
“The observance of three days' fast every month and that of Ramadan every year is equivalent to fasting for the entire year…” (Sahih Muslim)
“If you fast any part of the month then fast on the thirteenth, fourteenth and fifteenth.’” (Nasaa’i, Ibn Majah, Ahmad)
Note that if one misses this three fasts he/she can fast any three days of the Hijri month, as ‘Aishah (may Allah be pleased with her) said: ‘The Prophet ﷺ used to fast three days of every month, and he did not bother whether he fasted them at the beginning of the month or in the middle or at the end.”
YEARLY
Day of ‘Ashura (the tenth day of Muharram).
It was narrated that Ibn ‘Abbaas (may Allâh be pleased with him) said, “I do not know of any day on the Messenger of Allâh ﷺ fasted that was better than this day and any month that was better than this month, meaning Ramadhan.” (Agreed upon)
It is mustahabb (highly recommended) to fast on the ninth of Muharram along with ‘Ashura; however, if someone misses it, they may fast on the eleventh of Muharram, so as to differentiate from the Jews.
Day of Arafah (the ninth day of Dhu’l Hijjah).
The Messenger of Allâh ﷺ said: “…I seek from Allâh that fasting on the day of ‘Arafaah may atone for the sins of the preceding and the coming years, and I seek from Allâh that fasting on the day of ‘Ashura may atone for the sins of the preceding year.” (Sahih Muslim)
The First Nine Days of Dhu’l Hijjah
The virtues of the first 10 days of Dhul Hijjah are well known, and have been narrated in many ahadith. The Prophet ﷺ also used to encourage the believers to do even more good deeds on the first ten days of Dhu’l Hijjah.
It was narrated from Hunaydah ibn Khaalid from his wife, that one of the wives of the Prophet ﷺ said: The Messenger of Allah used to fast on the first nine days of Dhu’l-Hijjah and the day of ‘Ashura, and three days each month, the first Monday of the month and two Thursdays. (An-Nasa’i & Ahmad)
Six Days of Shawwaal
Allah’s Messenger ﷺ said: “Whoever fasts the month of Ramadan and then follows it with six days of fasting in the month of Shawwal, it will be as if he had fasted the year through.” (Sahih Muslim)
Muharram
RasulAllah ﷺ said: “The best of fasting after Ramadaan is the month of Allâh, Muharram, and the best of prayer after the obligatory prayers is prayer at night.” (Sahih Muslim)
First Half of the Month of Sha'baan
It was narrated that ‘Aa’ishah (may Allâh be pleased with her) said: “The Messenger of Allâh ﷺ used to fast until we thought that he would never break his fast, and he would not fast until we thought that he would never fast. I never saw the Messenger of Allâh ﷺ fast an entire month apart from Ramadaan, and the month in which I saw him fast the most was Sha’baan. He used to fast all of Sha’baan or all of it apart from a few days.” (Agreed upon)
It was narrated from Abu Hurayrah (may Allâh be pleased with him) that the Messenger of Allâh ﷺ said: “When Sha’baan is half over, do not fast.” (Tirmidhi, Abu Dawood & Ibn Majah)
It is the Sunnah to fast the first fifteen days of Sha’baan, but not after that – unless one is already in the habit of fasting Mondays and Thursdays, in which case they may continue doing so.
May Allah make us all amongst the people of fasting and allow us to enter paradise through Rayyan (the gate of Paradise for those who fast).
TIPS FOR THE TEST
Do not have to memorise the ayahs or hadeeths word for word and their references, but remember their meanings and the msg being given.
Remember the 5 before 5 hadeeth.
ASSIGNMENT
There will be an Assignment Question asked in the Test. Marks will be given based on the following: -
I. Invite atleast 10 people to the course (can invite via WhatsApp, Facebook, Email, telegram or word of mouth) 4 Marks. (check the note below for exceptions)
Note:
Those who have already invited whether on Whatsapp, Email or FB, do not need to invite again.
It does not matter, whether people join or not, our job is to invite.
II. Talk to 5 people (friends or family) about any three topics from the course - (5 Marks)
III. Pray for the Ummah, pray for the ease of all the poor & oppressed Muslims and Maghfirah of the Muslims who passed away. Pray that Allah make us all strong in imaan and give us the hidayah to work for the aakhirah and to help each other. - 1 Mark
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