In recent years, conversations around wellness have become increasingly visible. People are paying closer attention to sleep, nutrition, movement, mental health, and the daily habits that affect long-term wellbeing. While much of this discussion is presented as modern discovery, a Muslim is reminded that concern for health is not new to our tradition. Islam has always treated the body as a trust from Allah (SWT), and caring for it has never been separate from worship. The Prophet Muhammad (SAW) did not emphasize the importance of health and wellness to be taken as a passing trend, and nor did he separate physical wellbeing from spiritual life. His daily practices reflected balance such as moderation in eating, regular movement, personal cleanliness, emotional restraint, purposeful rest, and awareness that excess in any form often harms both body and soul. 

What is striking is that many of these prophetic habits continue to align with principles now widely recommended in contemporary health research. This does not mean every effort toward wellness is automatically an act of worship, nor does physical strength alone define what it means to be a healthy believer. Rather, Islam teaches that wellbeing serves a higher purpose, and that is preserving strength for worship, service, family, and responsibility. The Prophet (SAW) reminded us, “Your body has a right over you.” (Sahih Bukhari), and this is a statement that remains deeply relevant in an age where neglect often appears in both excess and exhaustion. 

International Wellness Day offers an opportunity to revisit these prophetic teachings not simply as historical habits, but as living guidance. Many of the most effective forms of wellness are not found in complexity, but in disciplined, consistent acts that honor the fitrah upon which human beings were created. 

Moderation in eating: A prophetic principle for lifelong wellness 

One of the clearest health teachings given by the Prophet Muhammad (SAW) concerns how a person eats, and that is not only what is consumed, but how much of it. In a time when overconsumption has become normalised in many parts of the world, the prophetic approach remains remarkably measured and relevant. The Prophet (SAW) has said, “The son of Adam fills no vessel worse than his stomach. It is sufficient for the son of Adam to eat a few mouthfuls to keep his back straight. But if he must, then one third for food, one third for drink, and one third for breath.” (Sunan at-Tirmidhi) 

This hadith is often quoted because of how directly it speaks to the importance of balance. It does not call for deprivation, nor does it present food as something to reject. Rather, it teaches restraint before discomfort, and awareness before excess. 

Centuries after the Prophet (SAW), science began to publish and emphasize the impacts of the lack of moderation that our Prophet (SAW) had already forewarned: 

• Increases the risk of obesity, which is linked to many long-term health conditions. 
• Places added strain on the digestive system, often leading to discomfort, bloating, and acid reflux. 
• Raises the likelihood of insulin resistance and type 2 diabetes over time. 
• Contributes to fatigue and reduced concentration, especially after heavy meals. 
• Affects sleep quality, particularly when large meals are eaten late in the day. 
• Places stress on the heart by contributing to high blood pressure and elevated cholesterol. 
• Can affect mental clarity, especially when meals are consistently excessive or nutritionally poor. 
  
  

For this reason, the Prophet’s (SAW) teaching of moderation is not only spiritually wise, but increasingly recognized as one of the simplest foundations of long-term physical wellbeing. 

Sleep as a Sunnah: How to prioritize one of the most overlooked determinants of good health 

Sleep in the prophetic tradition was never treated as laziness, nor was exhaustion praised as a sign of virtue. The life of the Prophet (SAW) reflects a balanced relationship with rest—sleeping with purpose, and avoiding habits that leave the body neglected. Among the most notable aspects of his practice was sleeping early when possible and avoiding unnecessary wakefulness late into the night. This rhythm protected the early hours of the day, a time the Prophet (SAW) described as blessed for his ummah. He said, “O Allah! Bless my nation in its early mornings.” (Abu Dawud) 

This early structure is striking when compared with modern health findings. Today, sleep specialists consistently emphasize that regular sleep patterns are among the strongest predictors of hormonal balance, mental clarity, mood stability, and immune function. The Prophet (SAW) also encouraged sleeping in a state of cleanliness, making wudu before sleep, and lying initially on the right side. These practices created a sense of intentional closure to the day rather than collapsing into sleep without thought or preparation. Equally important is that Islam does not glorify chronic sleep deprivation. The Prophet (SAW) corrected companions when worship practices became so intense that basic bodily rights were neglected. 

Lack of sleep has the following effects on the body: 

• Weakens concentration and makes it harder to retain information. 
• Reduces memory and learning ability over time. 
• Increases irritability and emotional reactivity. 
• Slows decision-making and reduces mental clarity. 
• Weakens the immune system, making the body more vulnerable to illness. 
• Increases the risk of high blood pressure and heart disease. 
• Disrupts hormone balance, including hormones related to hunger and stress. 
• Increases the risk of anxiety and low mood. 
  
  

A healthy sleep routine is not merely about comfort, it is one of the clearest ways the body maintains balance. The prophetic model reminds us that rest, when disciplined properly, is itself part of responsible living. 

Physical strength and movement advised by the Prophet (SAW) 

The life of the Prophet Muhammad (SAW) reflects a level of natural movement that stands in sharp contrast to the sedentary habits common today. Much of his daily life involved walking, traveling, standing in prayer, serving others, and carrying out responsibilities without dependence on comfort. Physical strength in Islam is not treated as vanity, nor is weakness praised when strength can be developed responsibly. The Prophet (SAW) said, “The strong believer is better and more beloved to Allah than the weak believer, though there is good in both.” (Sahih Muslim) 

The scholars explain that this includes strength in faith, character, and body, because physical ability often supports a person in worship, service, endurance, and responsibility. The Prophet (SAW) also encouraged beneficial forms of activity known in his time, including walking, riding, archery, swimming, and wrestling. These were not separated from life as optional hobbies alone, they formed part of a healthy and capable person. Even his pace in walking is described with remarkable detail. The companions said that he walked with purpose, leaning slightly forward, as though descending from a height—an image of alertness, energy, and intentional movement rather than sluggishness. 

Modern health science continues to affirm what daily movement protects against: 

• Weakening of heart health and circulation. 
• Increased risk of obesity and metabolic disease. 
• Muscle weakness and poor posture. 
• Reduced energy levels over time. 
• Increased anxiety and low mood. 
• Weakened bone strength and long-term mobility. 
• The slowing of metabolism and blood sugar regulation. 
  
  

A body that moves regularly is often better equipped not only for physical demands, but for steadiness in worship and consistency in daily duties. 

Mental and emotional wellness in the Sunnah of the Prophet (SAW) 

The Prophet Muhammad (SAW) taught that inner wellbeing is not separate from faith. Emotional strain, sadness, anger, worry, and grief are all part of human life, yet Islam offers guidance that helps a person respond to these states without becoming consumed by them. One of the most striking features of the prophetic example is emotional steadiness. The Prophet (SAW) experienced loss, hardship, opposition, and fatigue, yet his responses remained grounded in remembrance of Allah (SWT), measured speech, and self-control. Among the clearest examples is his repeated advice regarding anger. A man asked the Prophet (SAW) for counsel, and he replied, “Do not become angry.” (Sahih Bukhari) 

The repetition of this advice in the narration reflects how often emotional harm begins when anger is left unmanaged. The scholars explain that the meaning is not the complete absence of anger, but learning to restrain its harmful expression. The Prophet (SAW) also taught practical responses during emotional intensity such as changing posture, making wudu, remaining silent, and seeking refuge in Allah (SWT). These are not merely spiritual instructions, they interrupt escalation and restore self-control. 

He also regularly made dua for protection from anxiety, grief, helplessness, and burdens by reciting, “O Allah! I seek refuge in You from anxiety and sorrow…” (Sahih Bukhari) 

If we allow ourselves to have chronic emotional stress, science has warned us that we may experience: 

• Increased stress hormones in the body, especially cortisol. 
• Weakens immune function over time. 
• Affects sleep quality and recovery. 
• Contributes to digestive problems. 
• Increased blood pressure and heart strain. 
• Reduced concentration and mental clarity. 
• Affects mood stability and decision-making. 
  
  

Healthy foods mentioned in The Quran and Sunnah for a healthy lifestyle 

Among the many aspects of prophetic guidance is the attention given to simple foods that nourish, strengthen, and in some cases carry clear therapeutic benefits. The Prophet Muhammad (SAW) did not promote excess, complicated diets, or luxury in eating. Instead, many of the foods associated with his practice were simple, natural, and deeply aligned with moderation. 

• Honey was praised in The Quran where Allah (SWT) says, there is “healing for people.” (The Clear Quran®, 16:69). Modern research notes its antibacterial properties, soothing effects for the throat, and potential digestive benefits. 
  
  
• Dates were a regular part of the Prophet’s (SAW) diet and were especially recommended when breaking the fast. They provide natural energy, fibre, potassium, and essential minerals. 
  
  
• Black seed (habbah sawda) was described by the Prophet (SAW) as containing healing by Allah’s (SWT) permission. Studies continue to explore its anti-inflammatory and antioxidant properties. 
  
  
• Olive oil was specifically recommended by the Prophet (SAW), both for eating and external use. It remains widely recognized for supporting heart health and healthy fats in the diet. 
  
  
• Vinegar was also spoken of positively by the Prophet (SAW), who described it as an excellent condiment. It is now often discussed for its possible role in digestion and blood sugar balance when used moderately. 
  
  
• Milk appears frequently in prophetic narrations and remains one of the most nutritionally complete natural foods when suitable for the individual. 
  
  
• Water was consumed with discipline in the Sunnah in slow, measured sips, and without excess, teaching mindful hydration rather than careless intake. 
  
  
• The prophetic diet overall reflected simplicity, with meals that were modest, intentional, and free from habitual excess. 
  
  

Now, it is time for you to live a healthier lifestyle by the guidance of the Prophet (SAW)! 

Wellness in Islam has never been limited to physical appearance, temporary routines, or isolated health trends. The guidance of the Prophet Muhammad (SAW) presents a broader understanding that the body, mind, and heart are all trusts from Allah (SWT), and each requires care, discipline, and balance. What is remarkable is that many of the habits encouraged in the Sunnah, moderation in eating, proper rest, regular movement, emotional restraint, and simple nourishing foods, continued to be affirmed by modern health research centuries later. Yet for a Muslim, the value of these habits goes beyond measurable benefit alone. They become part of a way of living in which health supports worship, service, family, and the ability to fulfill one’s responsibilities with strength. 

International Wellness Day offers a timely reminder that wellbeing does not always require complexity. Often, the most lasting forms of wellness are found in daily choices that are simple, consistent, and rooted in guidance that has always been available to us. 

The example of the Prophet (SAW) teaches that caring for one’s health is not separate from faith, it is one of the ways a believer honors the blessings Allah (SWT) has entrusted to them. 

Dua 

O’ Allah (SWT)! Bless our bodies, our hearing, and our sight. Grant us health that helps us obey You, and lasting wellbeing in our religion and worldly life. 

Make our bodies strong in the service of that which pleases You. 

O’ Allah (SWT)! Lord of mankind, remove the harm and grant healing to all those who are ill. You are the Healer, there is no healing except Your healing, a healing that leaves no illness behind. 

Ameen, ya Rabb!