Healing Body & Soul: Book Highlights

The book can be accessed here.

Physical Body

1. stay away from intoxicants , smoking, alcohol
2. Cleanliness (5* Ablution , baths)- nostrils, hairs, nails all trimmed & cleaned.
3. Rasool Allah (ﷺ) liked perfumes, good fragrances.

Ibn Qayyim says: Pleasant scents & Perfumes are food for soul.

Oral Hygiene- Rasool Allah (ﷺ) rinsed mouth with water after drinking milk.

After 40 minutes of food intake, bacteria begins to inhabit, rinse + miswak.

Drink fluids: saliva keeps teeth and mouth good. French eat cheese before meal to increase saliva in mouth, take cheese.

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Respiratory System

Breathing- Do not force it. Important for mood, emotions, Nervous system

Focus on breath- 5 min daily – harmonizes body, mind & soul.

Dhababhi said: “Each organ has its own suitable exercise, and the exercise of chest is Quran recitation. Start with a whispering voice, then gradually increase the tone. “

Cardiovascular system

30 minutes daily- Aerobic exercise- Teach your children Swimming, Horse riding.

Mild stretching – Namaz (prayer)

• Do not overeat
• Eat variety of fruits/ vegetables, whole grain products, fish
• reduce red meat intake
• use garlic, onion ginger, and olive oil in your food.
• Drink red grape and pomegranate juice daily

Depression, worry, anger and negative feelings burdens heart and weaken its performance.

Ibn Qayyim says: sports of heart are contentment, joy, love, kindness, compassion, patience, perseverance, courage.

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Skin

• Ablution: Perform proper wudhu, take your time.
• Sun protection: Donot get in direct sun in the day. shade is Allah’s blessing. Sunrise is good.
• Oiling Skin: Rasool Allah (ﷺ) said: Eat Olive oil and use it as ointment, as it comes from a blessed tree. Imam Shafi’i says; Oil skin on alternate days.
• Aloe Vera: It was used as a moisturizer in Rasool Allah’s (ﷺ) time. Blend it with rose water to use as ointment. Use on hairs as well,

Immune System

Breastfeed Child for 2 years after birth.

Lymph fluid is massaged with wudhu.

Bathe- start with massage, wash head, then right side of the body and then left side.

Musculoskeletal system

Our bodies are not designed to sit all day- walk, take stairs, exercise.

• Aerobic- (3 days/week- 20/30 minutes) Walking, hiking, jogging, cycling, swimming, gymnastics, football, basketball.
• Strength training: (1day/week) Anaerobic exercises, running, jumping, weight lifting. Must for women to reduce osteoporosis.
• Stretch Exercises: Namaz(prayer), proper alignment.

Reproductive system:

Prophet Isa (AS) said: “Take care of your eyes as it sows the seed of sexual passion in the heart and that is sufficient for the creation of damage.”

Biochemical Body

Eat what you want, but donot overdo it.

Stomach- 1/3rd Food + 1/3rd Water + 1/3rd Air

• Do not eat unless hungry.
• When eat, do not Reach Satiety.
• Good food = whole food. (Avoid canned food)

Carbohydrates:

whole grain bread and cereals, brown rice, whole wheat pasta.

Not to eat: white rice, pasta, white flour

Bread made from barley and barley porridge was preferred by Rasool Allah (ﷺ).

• Corn: boiled, roasted, grilled. carbs + fibres + minerals.
• Oats: Vit E, Fatty acids, Iron.
• Millet: can be cooked with ordinary rice, add to soups and puddings.
• Quinoa: best source of proteins.

Vegetables: (3-5 servings aday)

Intake different colors vegetables.

• Dark green Leafy vegetables: spinach, beet root leaves, chard- good source of folate, Vitamin C, iron and chlorophyll.
• Orange & Yellow Vegetables: Carrots, Pumpkins, Sweet potatoes- have Beta-carotene.
• Red Vegetables: tomatoes, have Lycopene
• Red/ Purple/ Blue vegetables: Beets, black berries, blue berries, cherries, grapes, purple cabbage. have anthocyanidins.

Sulfur = Garlic, onions, pineapple, cabbage, raddish, Turnips, Cauliflower, Broccoli.

• Cucumber: Prophet (ﷺ) combines cucumbers with ripe dates saying: ” the heat of the latter is reduced by the coolness of the former.” Vit C , potassium, magnesium. eat in salads, picked, soups, Yoghurt dishes.
• Carrots= Prophet (ﷺ) is said to have eaten them with parsley as part of a light, healthy dinner followed by a cup of buttermilk to help digestion”- carotenes, lycopene, Fiber . Carrot juice- used as treatment for hyperacidity and heat burn.
• Truffles & Mushrooms: Prophet (ﷺ) said: the truffle is among the Mann ( Mano salwa) and its water cures the eye. high protein, essential amino acids, fiber, vitamins, minerals (selenium), Vit B12.
• Lemmon grass; Good for digestion, Prep with pepper to ease menstrual pain. Ibn Qayyim says: Lemmon grass dilates the veins, calms nausea, increases urine and menstrual flow, dissolves stones and hard tumors of stomach , liver and kidneys.
• Chard: Minerals, Vitamins, Calcium, phosphorus, iron, potassium, Vit C, Riboflavin, Niacin. Readily good in cooked form. Addition of lemon .lime juice will convert iron in these egetables into a form that is better absorbed by the body.
• Garlic: Anti-fungal, anti-viral, zinc, iron, selenium, potassium. Rasool Allah (ﷺ) forbade eating garlic unless it was cooked, but Rasool Allah (ﷺ) never had garlic himself. Companions were asked not to eat before prayer.
• Onions; Cook thoroughly to reduce offensive smell. has health benefits like that of garlic mentioned above.
• Squashes & Pumpkins: Strengthen immune system, reduce damage to arteries.
• Pumpkin Seeds: Protein source, Seeds should be dried well, stored in air-tight jar, away from heat and direct sunlight. Benefits are reduced when heated/roasted. – (zinc, selenium, iron, Omega-3-fatty acids)

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Herbs

• Ginger: Mentioned in Quran. Digestive agent. Anti-flatulant, mucolytic (expels excess mucus) good for eyesight and liver. warms body, prevent cough and blood clotting. (Ginger + Cinnamon+ honey ) reduce cold chills & menstrual cramps.
• Basil: “Whoever is offered basil, let him not refuse it, as it is from heaven.” Antidepressant, anti-septic’
• Marjoram– home remedy for colds, headaches, cough, irritability. Anti-microbial.
• Thyme: Widely used in prophet’s (ﷺ) time. treats throat and chest infections, indigestion, irritable bowel syndrome.
• Rosemary: Rasool Allah (ﷺ) said: “Resort to rosemary, it encourages the heart and treats forgetfulness”. good for heart, circulatory and nervous system. promotes bile and sweat flow. Aromatherapy of rosemary oil to uplift mood & enhance cognitive functions. Can be used as hair rinse for dandruff control.
• Eucalyptus: Used as an inhalant. and for massage.
• Aloe Vera: Stimulates bile flow, relaxes bowels. Ibn Qayyim recommended the use of 2 spoon of aloe Vera mixed with water to relieve body from bilious mixtures and accumulated phlegm.
• Watercress: Should be used fresh, Cannot withstand cooking or drying. High anti-oxidant property.
• Mustard: Anti-oxidant, use daily, eat seeds
• fennel seeds: prevent indigestion, minimizes inflammatory diseases
• Cumin: goes well with beans, cauliflower, cabbage for easy digestion
• Nigella: black seeds, aid regular body mechanisms and metabolisms, hormones. develop Nervous system
• Fenugreek: Stimulates digestion, protective against breast cancer, increase lactation, decrease blood glucose level, aid in weight loss.
• Purslane: rich in proteins, omega-3-fatty acids, regulates blood pressure, leaves useful in treating skin diseases, insect bites and stings. an be eaten raw.
• Frankincense: Prophet(ﷺ) recommended burning it indoors as incense ” Burn Incense in your house with frankincense and thyme”. ibn Qayyim advocated chewing luban (Frankincense) alone or with thyme to expel phlegm, relax the tongue muscle and improve mental function.

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Fruits (2-4 servings)

Juicing removes fibre

• Dates: Prophet(ﷺ) used to soak 7 dates in milk before eating them in morning. Prophet (ﷺ) said: ” whosoever begins his day with 7 ripe dates (ajwa) will not be harmed that day with either poison or sorcery.”
  • Dates prevent constipation, good source of: iron, magnesium, potassium, calcium, vitamin A, Phosphorus, Vitamin B3, flouc acid. prevents kidney stones, Good for lactation and uterine contraction.
  • Rasool Allah (ﷺ) ate: || Milk + Dates || Dates + Cucumber || Dates + Butter || Dates+ Bread|| Dates + Watermelon ||
• Figs: A tonic for liver and spleen and GIT tract. eat Figs with almonds and walnuts. high fiber.
• Grapes: Rasool Allah (ﷺ) loved grapes. Rasool Allah (ﷺ) soaked raisins but forbade soaking both raisins and dates in the same bowl. ” Raisins relieve fatigue and cool away rage, strengthen nerves, treat phlegm and clear skin color”
  • Whosoever eats raisins, pistachios, rosemary everyday first thing in the morning, ones mind would become sharper.
  • Ibn Qayyim: ” Whoever eats 21 red raisins everyday, will not find anything in his body to complain about.”
  • Grapes are energy boosting snack, relieve mental depression and confusion. grape seeds are nutritious . keep heart healthy.
• Pomegranate: Eat with White pith and seeds. Expels intestinal worms. rich in Potassium, Iron, Vitamin B,C, Phosphorus, sodium.
• Bananas: Eat with honey. Treat diarrhea, heart burn, ulcers, GIT disturbance. Improve heart circulation.
• Water melons: Potassium, Vitamin A,C,B. washes out bladder, cleans bowel, cleanse complexion, Kidney tonic, Regenerate cerebrospinal fluid, Improve eyesight. Seeds are rich in Vitamin E, Zinc, Selenium.
• Quince: Strengthen heart, Lengthens breath and relieves chest phlegm. Ibn Qayim recommended eating grilled or slowly cooked with honey. Fill with honey and bake. Make marmalade for strengthening stomach, liver, heart.
• Citron: use citron peel paste to heal colon, stimulate apatite and s an anti-flatulant.
• Bitter orange: Use peel as citron. Liver tonic. Dot use regularly or a lot.
• Christ thorn: can be eaten dried/ fresh. strengthen heart and lungs. Nourish spleen and stomach.
• Eating fruit before meat can help body produce enzymes to digest meat.

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proteins:

Excess protein leads to calcium loss and dehydration, osteoporosis.

Combinations of protein & plant source:

• beans & rice
• Beans & corn ssals
• Beans & whole grain bread
• Rice + lentils/ peas
• Peanut butter + bread
• Humus

• Meat Hadith: ” Beware of meat as it has ferocity like that of wine.”
  • Imam Ali (AS): ” He who eats meat straight for 40 days, his heart becomes hard.”
  • Hazrat Ali: ” Eat meat because it makes the skin color lighter, the stomach firmer and the behavior better. whoever refrains from eating meat for 40 days will acquire bad behavior”
  • Prophet (ﷺ) liked meat of the shoulder. ate rabbit meat.
• Fish: Prphet (ﷺ) said ; ” we are allowed 2 dead animals and 2 blood: Fish & locusts, Liver & spleen.”
  • Eat oily type of fish= salmon, tuna, sardines, mackerel, anchovies, herrings, kippers and trout.
  • strengthen bones, liver. eat in moderation.
• Plant source protein: Pulses & Legumes (chick peas, peas, lentils, peanuts, various bean)
  • Whole grains: ( wheat, rice, quinoa, Barley)
  • Nuts: (walnuts, almonds, hazelnuts)
  • Seeds: ( Flax, sesame, pumpkin, dill, Fennel) Iron, Omega 3 fatty acids.
  • Don’t cook or roast these seeds.
  • Chickpeas lentils– (phytoestrogen, beneficial for heart, breast)
  • peanuts, cashew nuts- zinc

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Milk & Dairy (2-3 servings daily)

1 serving= 1 cup milk/yoghurt

• 45 g cheese
• 60 g provvessed cheese
• 1/3 cup powdered milk

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Fats and sweets

Most calories, least nutrition

• Rasool Allah (ﷺ) loved sweets and honey.
  • Sweet dessert: some flour + ghee + honey= cook and ate
  • Drank spoonful honey in half a cup water daily ( warm water early morning is a tonic for kidney)

Butter, Rasool Allah (ﷺ) liked eating butter with Dates. but in moderate amounts.

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Water

• Rasool Allah (ﷺ) used to drink water that had either raisins or dates soaked in.
  • Never blow/ breathe in water
• Vinegar: Rasool Allah (ﷺ) used to dip cooked chicken in it.
• Donot skip dinner as yOu might age early.
• After dinner- walk/ offer 2 rakah salah

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Environment:

• Protect plants, birds, water resources.
• Cover pots, water bottles.
• Sleep away from radiation ( phone)
• Allow sunlight and air in homes
• Burn incense at home

Intellectual Body

Meditate and think deeply about your creation, heavens, earths.

Muslims are pioneers in medicine, chemistry, pharmacy, physics, math, sociology, astronomy, history, geography.

The more we challenge brain= the stronger the nerves

To sharpen memory and boost intellect , incresae learing, memorize quran, keep on thinking, meditating and persisit in Zikr.

• Never stop learning- Read 20 min a day
• Seek mental challenges- seminars, discussion groups, reflect on your day 10 min
• Keep physically active-
  • Active group activity- football/ hockey- strengthen social connection
  • Passive group activity- Art, cooking class, discussion group, social gathering
  • Active Individual activity- walk, cycle, ride
  • Passive individual activity- Read, draw, write
• eat right
• Good night sleep- Rasool Allah (ﷺ) Wakeup dawn- fajr. zikr start day light increase, cortisol increase, alertness increase. Dopamine is secrete in large quantity before midnight. if you sleep late, dopamine will not be produces. have consistent sleep routine.
• keep positive state of mind; high self-esteem, believe in self and self potential.
• reduce stress

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Emotional body

• Overall sense of personal control and power over your own situation reduces the susceptibility to stress and develops right mental attitude to deal with issues.
• have strong faith, a feeling of power, independence, sense of commitment, self-control, perception of problem as challenge.
• Environmental factor: Surah Talaq Ayah 1-7 its soothing even for the worst stress ie divorce.
• Social factor: Rasool Allah (ﷺ)  said the believers are to each other like a solid building, they strengthen each other” be surrounded in happy, loving, caring environment.
• Pray: O Allah! I seek refuge from the trials of poverty.

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Dealing with stress

• A true believer never falls into despair.
• Be grateful to people and Allah.
• Donot wait for rewards. help others while not waiting for thanks.
  • Allah will help his servant as long as he helps his brothers- have right intention.
• Be a believer, adjust inner feelings, keep your self-esteem and confidence
• Live in the moment. Rasool Allah (ﷺ)  said: When you wake up donot talk to yourslef about the evening and if you enter into the evening, donot talk to yourself about the morning. take from your life for your death and from your health for the sickness as you never know abdullah, what your fate will be tomorrow.”
• Apply detachment. detach from money, looks, goods, people. Surrender to Allah’s will.
• Love Allah as it encompasses everything. Love yourself too . donot hate yourself, your presence, actions, fortune and fate.
• Keep hope and be optimistic: Patience should be shown in the first strike of calamity. First choice of the day: be happy, to feel hope. Life is all about choices.
• Be responsible. don’t be overconfident, Develop a self-affirming personality. believe in yourself.
• Be powerful, Donot get discouraged by other people or try to copy them. donot fear being different. Prophet(ﷺ)  said: Donot be worthless, u say if people behave well, you behave too, and if they misbehave you do too. Instead, if people behave well you behave well too and if they misbehave , donot act unjustly.”
• Boost your self -esteem. Believe in your self-worth and potential. List your strong points.
  • Hadith” Young man, I shall teach you some words (of advice). Be mindful of ALLAH and Alah will protect you. Be mindful of Allah and you will find him IN front of you. If you ask, ask of Allah, If you seek help, seek help from Allah. Know that if the people came together to do you a favor they will be unable to unless Allah has prescribed it for you, and if they united to harm you, they wouldn’t do any harm unless Allah has prescribed it for you. The pens (That write destiny) have been lifted and the pages have dried.”
• Forgive and forget.