A balanced lifestyle is a must for a healthy biological, mental, and spiritual life. We need balance in everything: eating, speaking, working, sleeping, discipline, and even in love. Working extra hours incessantly may cause a mental breakdown and weaken our family ties; sleeping too much (unless due to a health problem) may result in an unproductive daily schedule and a heavy head; speaking too much may cause us to say things that can hurt others. Prophet Muhammad, peace be upon him, said, “It is enough falsehood for someone to speak of everything he hears.”

Conversely, not speaking at all, i.e., suppressing one’s worries and thoughts inside may cause other psychological problems. Or starving oneself to lose weight may lead to health disorders like anorexia nervosa. In short, a life that is experienced in the extremes, be it in diet or in social relations, is prone to be a very difficult one. In this article, we will focus on two digestion problems, one of the causes of which is imbalanced food consumption.

Gastrointestinal motility refers to the movement of food from the mouth through the throat, esophagus, stomach, small and large intestines, and out of the body. This system is responsible for digesting food, and it starts working the moment you look at the food.

Digestion is a complicated process, and when nerves or muscles in any portion of the digestive system do not function with their normal strength and coordination, a person develops symptoms related to motility problems.

Diarrhea

Diarrhea is a common problem, and its main symptom is passing loose, watery stools three or more times a day. Each year, an estimated 2 billion cases occur globally and around 1.9 million children under the age of five die from diarrhea every year, mostly in developing countries. This makes it the second leading cause of death in this age group (mostly after cardiovascular disease).

People with diarrhea may also have one or more of the following symptoms including an urgent need to use the bathroom, cramping, loss of control of bowel movements, nausea, and pain in the abdomen. People with diarrhea caused by some infections may also have symptoms such as bloody stools, fever and chills, light-headedness and dizziness, and vomiting.

The cause of diarrhea is generally not identified. The most common cause of diarrhea is a virus that infects the bowels. Other possible causes of diarrhea can include infection by bacteria, infections by other organisms and pre-formed toxins, eating foods that upset the digestive system, allergies and intolerances to certain foods (celiac disease or lactose intolerance), medications, radiation therapy, and poor absorption of food.

Antibiotics can change the balance of bacteria normally found in the intestines. When this happens, your colon can become overrun by bad bacteria causing inflammation of the colon’s lining. Antibiotic-associated diarrhea can begin any time while you’re taking the antibiotic or shortly thereafter.

Diarrhea may cause dehydration and malabsorption, which can be life-threatening if untreated. Dehydration is particularly dangerous in children, older adults, and those with weakened immune systems.

Although most cases of diarrhea are relatively brief and mild, sometimes diarrhea can lead to serious complications. Diarrhea can cause dehydration when your body loses large amounts of water, electrolyte imbalance (loss of sodium, potassium, and magnesium that play a key role in vital bodily functions), and kidney failure (not enough blood/fluid is supplied to the kidneys). When you have diarrhea, you lose water and electrolytes along with stool. You need to drink plenty of fluids to replace what’s lost. Dehydration can become serious if it is not addressed adequately.

Diarrhea can be prevented by avoiding infections with good hygiene habits such as regularly washing the hands with soap (especially before preparing food, eating, and after using the bathroom), having good sanitation systems (wastewater and sewage), getting vaccinations (rotavirus vaccine in childhood), storing food properly, and watching what you eat and drink when traveling.

When you have an acute case of diarrhea, you can often take care of it without needing any medication. Several things you can do to care for diarrhea include drinking plenty of water and other electrolyte balanced fluids (like diluted and pulp-free fruit juices, broths, sports drinks, and caffeine-free sodas), changing your diet (specifically eating potatoes, rice, noodles, banana, applesauce, white bread, etc.), and cutting back on caffeine.

Constipation

Constipation is when a person has uncomfortable or infrequent bowel movements. Constipation happens because the colon absorbs too much water from waste (stool), which dries out the stool, making it hard in consistency and difficult to push out of the body. About 4 million people in the United States have frequent constipation. Constipation is the most common gastrointestinal complaint, resulting in 2.5 million doctor visits annually in the US.

Symptoms of constipation include having fewer than three bowel movements a week, dry, hard and/or lumpy stool, difficulty or pain when passing stool, stomachache or cramps, feeling bloated and nauseous, and feeling that you haven’t completely emptied your bowels after a movement.

There are many causes of constipation because of lifestyle choices, medications, medical conditions, and pregnancy; these include eating foods low in fiber, not drinking enough water, lack of exercise, stress, ignoring the urge to have a bowel movement, medications (strong pain medicines, some antidepressants, antacids, etc.), medical and health conditions (underactive thyroid gland, diabetes, irritable bowel syndrome, intestinal obstruction), abuse of laxatives, and changes in habits or lifestyle, such as travel, pregnancy, and old age.

Most often, constipation can be treated through dietary and lifestyle changes, which relieve symptoms and help prevent the condition. Treatment may include diet modifications like having beans, whole grains, bran cereals, fresh fruits and vegetables to add fiber to the diet; and limiting foods such as ice cream, cheese, meat, and processed food, which contain little or no fiber, laxatives, and eliminating or changing medication. Drinking two-to-four extra glasses of water a day, trying warm liquids, especially in the morning, adding fruits and vegetables to your diet, eating prunes and bran cereal, exercising most days of the week, and not ignoring the urge to have a bowel movement are suggested treatments of constipation.

Constipation may be dangerous if it has lasted more than two weeks, there is blood in your stool, lose weight even though you’re not trying to, severe pain with bowel movements, or the size, shape, and consistency of your stool has changed dramatically.

Constipation on its own can be uncomfortable, but it typically is not life threatening. However, it can become a problem if it is a symptom of a more serious underlying condition, such as colorectal cancer, or if it starts to cause further damage. Damages that can arise as a result of severe constipation includes rectal bleeding after straining, anal fissure—which is a small tear around the anus—symptomatic hemorrhoids (piles, which are swollen, inflamed blood vessels in the anus), and fecal impaction (which occurs when dried stool stagnates and collects in the rectum and anus, potentially leading to a mechanical obstruction).

The human digestive system works in a fine balance. In cases where the digestive system works too quickly, diarrhea occurs, and we cannot benefit enough from the food that we eat. We lose water and electrolytes from the body, which causes the deterioration of our metabolism. On the contrary, if the digestive system does not work at a sufficient speed, constipation occurs and causes severe abdominal pain and bloating. In this case, toxic substances accumulating in the body can cause harm.

References

• https://www.cdc.gov/healthywater/global/WASH.html?CDC_AA_refVal=https%3A%2F%2Fwww.cdc.gov%2Fhealthywater%2Fglobal%2Fdiarrhea-burden.html
• https://www.hopkinsmedicine.org/health/conditions-and-diseases/diarrhea
• https://my.clevelandclinic.org/health/diseases/4059-constipation
• Muslim, Muqaddima 5

A proper diet differs from person to person. It’s important to design your diet according to the genetic map of your family and characteristics of your body. By “dieting” I do not mean being undernourished, but eating a healthy balance of nutrients to supply your body’s daily energy needs. Balance is important, for if a person only eats protein, fat, or carbohydrates, after a while, the body’s organs can start to deteriorate.

Here are some aspects that should be taken into consideration while designing your personal diet:

Personalizing the diet

Not everyone should have the same diet. People come in different shapes and sizes, and they have different genetic makeups. A person must know how their body responds to certain foods. They must identify whether they (or their family) is prone to gain weight, whether they have a depressive or a nervous personality, or whether there is a family history of certain diseases, like diabetes, heart disease, or cancer. Families that are genetically susceptible to heart attacks should eat vegetables and fruits instead of too much protein or foods high in fats.

Maintaining an ideal weight range is important. While certain foods should be eaten in smaller amounts, this does not mean eating nothing. For instance, if a person has diabetes, they can’t have too much sugar – but no sugar is also bad for them.

A person who works hard outdoors will have a different diet from a person who works in an office. Some people are allergic to certain foods. Other people have a low basal metabolism or suffer from psychological distress. Food preferences also change according to cultures: a preferred food in one society may not be accepted in another.

Determining your ideal weight

Each person’s ideal weight is different. It differs depending on a person’s height, as well as the weight of their fatty tissues, muscles, and bones. A rough way to figure out your ideal weight is to add or subtract five from the last two digits of your height in centimeters. For example, someone who is 180 cm (5.90 feet) tall should weigh between 75-85 kg (165-187 lb). The most important thing is to set a healthy, ideal weight, and stick to it for life. Going over your ideal weight can lead to obesity and a slew of other health problems.

Determining body mass index

Obesity means an extreme excess of fat in a person’s body. Therefore, if your ideal weight is 60 kg (132 lb.) but you weigh 80 kg (176 lb.), knowing how much of the excess 20kg is fat or muscle is possible by determining your body mass index. If this excess of 20 kg (44 lb.) is 5 kg (11 lb.) of muscle and 15 kg (33 lb.) of fat, you can lose 15 kg of excess fat with a better diet and exercise. Losing mass from one’s muscles is harmful to the body, as it causes protein loss. Protein loss shouldn’t happen while you’re also losing weight.

The basal metabolic rate

This is the total energy, per 24 hours, that one expends while at rest. This changes according to a person’s physiological and biochemical structure. 30% of basal metabolism is used by the liver, 19% by the brain, and 18% by the skeletal muscles. Those with higher muscle mass index have a higher basal metabolism. If fewer calories are taken in than the basal metabolism needs, weight is lost; if more calories are taken in, weight is gained. Those with a higher basal metabolic rate lose weight much easier. One must take this rate into consideration when building their ideal diet.

Climate

Climate has an effect on one’s organs and metabolism. A change in climate conditions changes the energy demands on the body. The colder the climate, the more calories one needs. Gastrointestinal diseases are common in Siberian children who have diet-related malnutrition. Conversely, those living near the poles are less likely to have heart and vascular diseases, even though they eat diets high in fat and protein.

Age and gender

In the elderly, losing weight can cause urinary tract infections. A child under five on a long-term, low-calorie diet is at risk of pneumonia, low blood pressure, hypocalcemia, and abdominal swelling. Supplementary micronutrients such as thiamine, folic acid, vitamins A, C, E, and K, and iron should be given, along with carbohydrates, to children suffering from malnutrition. Care should be taken not to disrupt the balance of the basic substances in the body.

Balanced diet

Unbalanced diets cause functional disorders and diseases in the organs. In high protein diets, which are preferable for terms of fat loss, especially in diabetic patients, cardiovascular and nephritic problems have been observed when the metabolism of carbohydrates and fat have deteriorated. In menopausal patients who lose weight through high protein diets there can be a significant decrease in bone density due to imbalances in protein, sodium, calcium, and potassium, which can lead to fractures.

Imbalanced diets are often accompanied by diseases. Moderately high protein diets may increase the risk of metabolic syndrome and type 2 diabetes. Low fat, high carbohydrate diets may be more suitable for these people. Instead of a single type of food, the most favored diets are those which are more complex than others.

85gr protein + 116gr fat +   360gr carbohydrate/day   =   high carbohydrate diet
139gr protein + 82gr fat   + 181gr carbohydrate/day   = high protein diet
137gr protein +   140gr fat   + 42gr carbohydrate/day = high fat diet

Mixed diets do not reduce the risk of colon cancer. However, eating lots of fibrous, pulpy foods has been shown to reduce it.

Determining meal times

We eat more than we need to. True hunger is when stomach cramps begin, and this happens about 18-24 hours after one’s last meal. We should not confuse hunger and mild hunger. Mild hunger is not feeling full in the stomach. Long-term memory is facilitated in the case of mild hunger and molecular mechanisms are accelerated, and thus we become conditioned to eat at regimented times.

Physiological mealtimes should be preferred to traditional mealtimes. Foods that give energy, such as carbohydrates, proteins, and fats, can only be metabolized after a certain period of time. Since it takes the longest (8 hours) for fat to metabolize, it should be at least 8 hours between meals; otherwise, the body stores that excess fat. So someone who sleeps for 8 hours can eat two meals a day.

Duration of meals

The relationship between hunger, nutrition, eating speed, and putting on weight was studied in obese children, and it was found that the feeling of hunger and eating speed were four times higher in obese children than normal children. Therefore, that’s why they eat more and the feeling of fullness takes longer to kick in. Meals should be chewed for a long time: a brain’s satiety center only registers a feeling of fullness after around 30 minutes.

Amount of food

The volume of a normal stomach is 1000-1500 cc. It is necessary to leave space for the stomach’s contents to shake easily and for the stomach to add the enzymes and the slurries that break the food down and carry it towards the intestines. In this case, it is necessary to leave 2/3 of the stomach for water and food, and 1/3 empty. The total amount of food and water should not exceed 700-1000 cc.

Personalized workouts

Exercise strengthens muscles. During a workout, biochemical events in the body are accelerated, toxins are excreted more easily from the body, and weight is lost. Before determining a workout program, it is important to make sure there isn’t any significant abnormality in the body’s biochemistry, or an injury. For the best results, it is important to know which muscles work more in terms of energy spent during a workout. For example, the energy spent by the front thigh muscles and the forearm muscles is not the same. A workout should proceed gradually, so as not to cause injury.

Drinking enough water

The water lost by daily metabolic activities and sweating should be recovered. The amount of water consumed per resting day is 1800-2000 cc. A person will need more water if they are exercising.

A Prophetic diet

Certain religions have guidelines for which foods to eat together at the same time. For instance, in Judaism, meat and dairy products should not be cooked together; some Orthodox Jews would not combine meat and fish. Many Muslims look at the Prophet Muhammad’s (peace be upon him) diet and see that he did not eat the following kinds of food together: milk and sour food, milk and meat, or milk and eggs. He also avoided two hot or cold foods at the same time, as well as two fried or dried foods. The Prophet (pbuh) did not prefer to eat extremely hot food and said blessings would be with cooler food. Religious traditions also have certain dietary prohibitions. For instance, Judaism and Islam prohibit eating certain animals, and permitted animals have to be slaughtered according to the religious law.

Diet is an important part of one’s health, but it’s not the only factor. Health is determined by many things, including culture, genetics, education, and other lifestyle factors.  

Original Article: Morewedge C.K. et al., Science 330, 1530 (2010).

If you’ve had a chance to visit the Fatih district in Istanbul, then you have probably seen the famous mosque called “As If I Ate” (Sanki Yedim Camii). The history of the mosque is at least as interesting as its name: Kececi Hayrettin Efendi, who lived in Istanbul in the eighteenth century, led a frugal life and used to save the money he could have used for pleasures like good food. Each time he went into a restaurant, he self-suggested “as if I ate” and assumed himself full. Years go by, and one day Kececi Hayrettin Efendi decides to count the money he saved this way. Surprisingly, he realized that he had saved enough money to build a mosque. Research conducted by Carnegie Mellon University behavioral scientists has shown that Kececi Hayrettin Efendi’s “as if I ate” approach might also be a useful way to curb one’s appetite. During the study, a group of volunteers was asked to imagine eating lots of sweets repetitively before eating as many M&Ms as they like, while a second group was asked to imagine inserting coins into a laundry machine. It turned out that the group that imagined eating sweets ended up eating significantly fewer M&Ms compared to the second group. The researchers performed the same experiment with variety of foods and showed that individuals who continually imagined eating a food many times actually ate less of the imagined food than did individuals who imagined eating that food fewer times, imagined eating a different food, or did not imagine eating any food, showing the effectiveness of the “as if I ate” approach.

2- The Brain Confirms: Learning to read knows no age limit

Original article: Dehaene S. et al., Science 330, 1359 (2010).

In this age of science and technology, education affects everyone drastically. Besides getting a better job or a higher social status, knowing how to read has important beneficial impacts on brain functions. In a new study, cognitive neuroscientists identified active regions of the brain in the event of reading. Three groups (illiterate, literate who learned reading at adulthood and literate who learned at childhood) were compared for their brain activities using functional magnetic resonance imaging. The study has not only helped to illustrate the complex neural circuitry of the brain, but has also demonstrated superior brain functions in literate groups, such as responses to visual and spoken stimuli. The real surprise of the study was that people who learned reading in their adulthood had similar brain activities compared to those who learned reading in their childhood. This suggests that literacy can impact the brain at any age. It has always been assumed that the brain becomes less flexible in aging people. Pointing out these new findings, Brian Wandell, a neuroscientist at Stanford University, emphasizes the ability of the brain to adapt and change upon acquiring the ability to read. He says, “Showing that this area is responsive to learning throughout life is a real contribution.”

3- Culturomics: Measuring culture through books

Original article: Michel J.B. et al., Science 331, 176 (2011).

A team of researchers from Harvard University and Google Books Team opened a new quantitative venue for social sciences which they named “Culturomics.” They used a gigantic data set, which was generated by digitizing over 15 million books (published between 1800 and 2008, ~12% of books ever published) in English, French, Spanish, German, Russian, Chinese, and Hebrew. The dataset includes over 500 billion words, and by using a new online tool (http://ngrams.googlelabs.com/) one can easily find out how many times a word was used throughout the last two centuries. The study elegantly demonstrates how human kind has changed in the twentieth century. For example, technological advances in the twentieth century became part of the culture almost three times faster than it used to be in the nineteenth century. On average, people became famous and lost their fame two times faster than in the nineteenth century, and the authors claim that the trend for becoming famous and losing fame will be even faster in the future, at which time “everyone will be famous for 7.5 minutes” on average. The researchers also spotted censorship in Nazi Germany by comparing books published in German and English by comparing the popularity of famous Jewish scientists and authors. It is yet too early to assume that this new approach will entirely change the way social scientists approach their problems, but it will certainly provide an unprecedented perspective into the humanities.

4- The search for extra dimensions is not pseudo-science after all

Original article: Bin-Nun A.Y. et al., Physical Review D 82, 064009 (2010).

The plausibility of co-existing dimensions beyond our 4 dimensional space (3 spatial + 1 time dimension) is nothing new. The attempt to reconcile quantum mechanics and general relativity led to the development of string theory in the late ’60s. M-Theory is a special extension of the superstring theory which predicts that there are 11 dimensions. It is posited that all elementary sub-atomic particles such as electrons and quarks are not 0-dimensional objects, but rather 1-dimensional vibrating “lines” or “strings.” These strings curl in specific patterns to form the subatomic particles, which then combine via nuclear forces to make up atoms and matter as we know it. Although the mathematical basis has long been established for string theory, it has hitherto not been tested due to the lack of observational signatures. A recent study suggests that it may be possible to observe the effects of extra dimensions after all by using supermassive black holes. Black holes, due to their immensely concentrated gravity, curve the space around them. This curvature affects even the light that passes through them. A star directly behind such a black hole may be observed as a warped or brightened astronomical source. It may even be possible to create so called “Einstein rings,” where the background star appears as a ring of light instead. The recent study argues that, if extra dimensions are not as tightly packed, the light that passes through curved space-time may exhibit anomalies which, in principle, can be detectable with very sensitive telescopes.

Original Article: Akashi M. et al., PNAS 107, 15643 (2010).

Feeling sleepy during the day after a long flight? Internal body clock genes are to blame. Circadian (Latin: “around” “the day”) rhythm genes take part in a time dependent cycling of an organism to carry out daily physiological processes. These signals include very basic needs such as feeling sleepy at nighttime and waking up during the day and repeats about every 24 hours. Malfunctioning circadian rhythm genes are implicated in several sleep disorders. According to a recent study done by Makoto Akashi and his colleagues at Yamaguchi University in Japan, hair follicle cells were found to closely follow the gene expression pattern of the internal circadian rhythm of the human body. Gene expression patterns can be extracted from hair follicles from pulled hair. Studying the circadian rhythm genes and expression profiles has been quite an inconvenience for researchers up until now. This study provides a new alternative method for tapping into this machinery. Don’t be surprised if you are asked for a couple of hairs pulled from your scalp if you go to a doctor complaining about your sleep disorder in the future. This method could have implications in the field of diagnostic medicine as a less invasive method for diagnosing problems since it allows us to conveniently gain access to the gene expression profiles of a person. We are not at a stage where we can control our sleep cycle at our convenience, but this is a step towards facilitating our understanding of this mechanism.

2- Western diet disturbs our bacterial guests

Original Article: De Filippo C. et al., PNAS 107, 14691 (2010).

Did you know that there are 100 trillions of microbes living happily ever after in your gut? This is about 10 times as many cells as make up the whole human body. But, no need to panic, because the sole purpose of their presence is to serve us by aiding in our daily digestion, metabolism and improving our immune system overall. A recent study shows that our friendly inhabitants are drastically affected by the human diet. A research group at Meyer Children Hospital in Italy analyzed and compared the fecal microbiota of children from Europe to that of children from rural African village of Burkino Faso (BF). When they examined the diets of each group closely, they saw that the BF diet is rich in cereals, vegetables and legumes, whereas the European diet is usually rich in animal protein, sugar, starch, and fat. Thus, children from Africa typically have a high-fiber diet and the children from Europe have a low-fiber diet. Next, researchers characterized the gut microbiotas of each group from fecal samples. The results revealed that gut microbiota was drastically different between these groups. Interestingly, BF children had several types of bacteria that seem to produce substantial amounts of short chain fatty acids (SCFAs) as a result of fiber-rich diet. The high levels of SCFAs are known to result in high energy levels and an increased anti-inflammatory capacity. The fact that African populations have almost no non-infectious colonic diseases may be attributed to the enriched diversity of gut microbiota due to the high-fiber diet of African children. This study once again emphasizes the importance of a fiber rich diet and it becomes clear that the adoption of such a diet and refraining from fast food culture would be beneficial to all of us.

3- Eat more, enjoy less

Original Article: Stice E. et al., The Journal of Neuroscience 30, 13105 (2010).

Why do obese people tend to overeat? A new study suggests a vicious cycle stemming from an obese individual’s desire to compensate for reduced pleasure from food. Degree of pleasure derived from eating correlates with the amount of released dopamine, which is associated with food intake. The researchers studied 26 overweight and obese volunteers, who were subjected to fMRI brain scans to identify brain regions that became active as they sipped both sugary milkshakes and a flavorless liquid. Every participant was tested twice over a six month period. Participants who gained weight showed significantly less activation in response to the milkshake intake upon a six-month follow-up relative to their baseline scan and relative to participants who did not gain weight. According to these results intake of palatable food results in down regulation of D2 receptors, reduced D2 sensitivity, and decreased reward sensitivity, implying that overeating may contribute to reduced striatal responsivity. These results will likely be important in developing programs to prevent and treat obesity, and also help us understand why obesity typically shows a chronic course and is resistant to treatment. Here is another reason to eat less: to get more pleasure from the food we eat.

4- Tough Malagasy spiders

Original Article: Agnarsson I. et al., PLoS one 5, e11234 (2010).

There are 40,000 kinds of spiders. They have little bodies, but the webs that they knit with their long thin legs using the silk from their tiny bodies are examples of great talent. Among the 200,000 types of silk which spiders produce, each have different combinations of properties, such as stickiness, durability or thickness, etc. A recently discovered spider found in Madagascar has an even more amazing talent. This kind of spider with its 3–5 cm long body size can make a web that can cross a river 2.5 meters wide with the ends of the nets attached to trees on either bank of a riverside. These nets have been found to be the strongest biological material ever known. After careful measurement, it was discovered that these webs are 10 times stronger (350 MJ/m3) than Kevlar, which is the material used in bulletproof vest, and some threads become even more durable (520 MJ/m3), which means that this spider beats even the most talented scientists and engineers with its skinny small legs and tiny little brain by developing material which is more than ten times tougher. It is believed that these spiders need to have strong nets in order to bare the extreme weather conditions above the river and catch the bugs flying over the river. There are still investigations that have yet to be done in order to find out further properties of such webs. “Verily in these things there are signs for those who consider.”

The world hypertension statistics

Almost a quarter (26 percent) of the world’s adult population suffers from high blood pressure. It is estimated that this number will reach 29 percent by the year 2025. These average statistics based on the adult population of the world includes people of various age groups and from different countries. The risk of hypertension increases with age. While the figure for 20–29 year old males is 13 percent, it increases to 40 percent between the ages of 50–59, and reaches over 60 percent after the age of seventy. Although there are slight variations in women, many of the figures are almost the same (Figure 1).

These figures are quite striking; one out of every two people over the age of sixty suffers from high blood pressure. As for those in their seventies, the figures have already reached almost 70 percent and are expected to increase even further as this group ages. Many diseases in the adult population remain at 1–2 percent; therefore, these figures convey just how common and serious hypertension really is.

The regional distribution of hypertension figures

In contrast with the estimated numbers given above, the figures for hypertension in the different regions present significant variations. Statistically, the number of hypertension cases increases according to the welfare status of the society. In economically developed countries, 37 percent of the adult population has high blood pressure, which is a considerably elevated number in comparison with the world average of 26 percent. Furthermore, 70 percent of the males and 80 percent of the females over the age of seventy living in economically developed countries suffer from high blood pressure. However, in economically underdeveloped countries, the number of hypertension cases is very low.

The hypertension rates in China and India are well below the world averages, with males at 17 percent and females at just 14 percent (Figure 2). In some societies, for example in the Amazon’s catchment areas, the Yanomami Red-Indians, and tribes in the highlands of Papua New Guinea, few cases of hypertension can be found, and blood pressure among these groups does not tend to increase with age.

The reasons for the increase in hypertension

There is a genetic disposition to develop hypertension. The recent studies reveal that high calorie foods, a high level of salt intake, the lack of physical activity, and alcohol intake all play a significant role in the increase of hypertension. By examining these reasons alone, we clearly see how important the prohibition of alcohol is and the Prophet’s words of wisdom advising us to eat less bear on our lives and prosperity in both this world and the hereafter.

Excess of body fat (obesity)

Another recent health phenomenon is the huge increase in people suffering from obesity, mainly due to excessive eating and the lack of exercise. Studies related to disease outbreaks (epidemiological studies) show that obesity is clearly associated with hypertension. These studies also reveal a significant increase in people suffering from both obesity and hypertension. According to these studies, 78 percent of the male and 65 percent of the female cases of hypertension are connected to obesity. Similar studies carried out in various countries confirm that a large number of people with high blood pressure were overweight and that losing weight substantially reduced their blood pressure levels. In fact, the blood pressure in some was reduced by losing weight alone, without the need of any medication.

Many studies also evaluated the connection between obesity and hypertension by measuring the level of the leptin, the hormone that controls the appetite, in the body. High levels of leptin induce stimulation in the sympathetic nervous system and shrink the veins (causing an increase in blood pressure). Another reason for the increase in the activity of the sympathetic nervous system of overweight people is the rise in insulin levels, which in most people can be controlled by diet. Finally, the kidneys of overweight people retain greater levels of salt and water, which causes an increase in blood pressure. These conditions, which on many occasions can prove to be very serious, are in fact contrary to the intended physical state of human creation, as the Prophet Muhammad, peace be upon him, declared in these words of warning: “What I fear most for my followers is a large stomach, excessive sleep, idleness, and the lack of certainty (in faith).”

Excessive salt and alcohol

Evidence from both experiments on animals and clinical studies proves that the excessive intake of salt increases blood pressure. In animal experiments, a high intake of salt in the diet of rats showed a rise in blood pressure, which resulted in strokes. In another experiment, more than 0.50 ounces of salt was added to the diet of several chimpanzees for a period of twenty months. The studies showed an increase of 33 mmHg in the systolic blood pressure and 10 mmHg in the diastolic blood pressure, and when the salt was removed from the diet, the chimpanzees’ blood pressure returned to normal levels. Indeed, salt is an important nutrient for the human body. Sodium, potassium, and calcium salts are essential for all nerve cell activity, for muscle movement, and for the osmotic balance of body fluids. Medical science of today stresses the importance of natural foods, and bread, an important part of our diet, meets the body’s daily requirement of sodium. Thus adding salt to our food and exhausting the kidneys is not necessary.

Various clinical studies on humans have shown that excessive salt in the diet increases blood pressure levels. Salt has been used in the human diet for the past 8000 years, since the beginning of agriculture and animal farming. A human’s normal requirement of sodium is 8–10 mmol/per day. However, in economically developed countries, the daily sodium intake of most people has risen to 140–150 mmol per day (8–9 grams), almost 14–15 times more than the normal physiological requirement. In a study carried out on the subject, 10,000 blood pressure sufferers in 32 countries were closely monitored, and the results showed that as the salt intake was reduced, blood pressure levels dropped. In another study, 24 hour urine samples were analyzed, and here too, a low sodium diet showed a decline in blood pressure.

One of the many health risks of alcohol is its serious affect on blood pressure. Clinical studies have proved that the excessive intake of alcohol causes high blood pressure. The frequent cases of high blood pressure in societies of the former socialist countries and economically developed countries of the present are mainly connected to the excessive intake of alcohol.

As a result, the number of high blood pressure cases in the world has exceeded that of contagious diseases, and this is closely connected to our eating and drinking habits. If humans continue to excessively eat and drink as they are at the present, most people will be suffering from high blood pressure in the very near future.

Scientifically known as Daucus Carota, carrots categorically are in the same family as fennel, cumin, dill, celery and parsley. They mainly originated in geographies of Central Asia and Middle East and their original flavor were somewhat different to the contemporary ones. The carrot as a plant stores its foodstuff in its roots. Besides their common use for consumption, they can be juiced or grated. They bring a distinct flavor when used in salads and meals. Although generally considered to be orange, yet carrots’ color can be as diverse as green, red, white and even purple.

Some astounding medical benefits

Created rich in Vitamin A carotene, carrot is an excellent source of antioxidant for the treatment of cancer and protection from some cardiovascular diseases. They are also instrumental for the regulation of sugar in our blood. The findings of a survey conducted on 1,300 patients, reveal those who eat carotene-rich foods such as carrot or squash, at least once a day, have about 60% less risk of cancer than those deficient in their carotene intakes. In specific terms, while the regular consumption of carotenoid reduces the risk of post-menopause breast cancer by an estimated 20%; on the other hand esophageal cancer, bladder cancer, uterine cancer, prostate cancer, colon cancer, throat cancer and lung cancer are believed to reduce the risk by an astounding 50%.

Scientists state that the risk-reducing influence of the carrot comes not only as a result of its beta-carotene ingredient but also from its alpha-carotene and some other elements.

How does carrot improve the quality of vision?

Unsurprisingly carrots are known for the goodness they bring to the eyes; particularly valuable for improving night vision. The beta carotene has been made to play a pivotal role in this respect. An incredibly sophisticated process eventuates as Vitamin A is converted in the liver into beta-carotene and is then carried to the retina of the eye. It is here when beta-carotene is converted to rhodopsin, imperative pigment that aids night vision. It is with rohdopsin that vision is sharpened and sight becomes possible in darker environments. On the contrary however, when there is Vitamin A deficiency in the body, night sight is adversely impacted. Moreover the antioxidant in beta-carotene has been equipped with an additional protective role against macular degeneration as well as cataract.

Carrot’s falcarinol and colon’s well being

The natural pesticide (falcarinol) found in carrots is believed to reduce the risk of cancer. In order to ascertain this relationship between falcarinol and cancer risk reduction, the Journal of Agricultural and Food Chemistry, conducted an experimental study on the subject. Three different groups of laboratory animals had been given precancerous colon lesions. The first group was fed with standard diet, the second group with freeze-dried carrots that contained a natural level of falcarinol while the third group was exclusively fed falcarionol/g derived from carrots. After 18 weeks period, the number of lesions which were given to potentially increase the class size, significantly decreased in those rats fed with one of the two experimental treatments. The finding demonstrated that dietary treatments with carrot’s falcarinol caused delay and in some cases the retardation in the development of large tumors.

This established a significant relationship between those critical endowed carrot contents and the risk-reduction of cancerous tumors.

Carrots and lung protection

Overtime a number of studies have been conducted and research have established direct link between Vitamin A and its role in the protection of lungs. The scientifically established relationship between Vitamin A, pneumonia and emphysema, found that the benzo(a)pyrene, the main carcinogen in cigarette smoke causes the Vitamin A to diminish. This is especially true when long term smoke addicts who have also had poor Vitamin A diet, causes more cancer-related diseases and emphysema.

Earlier studies have also demonstrated that a diet poor in Vitamin A causes emphysema. Subsequent studies have further substantiated that a diet rich in Vitamin A can help reduce emphysema. Indisputably carrots are rich in their Vitamin A reserves. Carrots have been also made with the capacity to aid and protect our lungs.

Experts are therefore of the opinion that carrot is stomach and intestines’ close friend. It can be said that their overall benefits can range from blood-formation, to strength, from diarrhea control, to being laxative, to their help with bile discharges and the strengthening of the liver brings to attention the remarkably latent benefits within carrots and makes them an indispensable vegetable beyond the immediate value of taste and color.

This discovery about carrots, amongst innumerable other vegetables, virtually makes the earth a mighty pharmacy which is orderly fashioned with numerous therapeutic qualities in the form of vegetables and herbs spread out in abundance. Quite substantially it appears that not only do they attract with their beauty and color the gazes of our eyes; not only do they afford us with innumerable varieties of tastes and flavors but in addition with the use of their innate given potentials they work extraordinarily and in remedial manner whilst in our bodies.

All this appropriately recalls to mind the Might and Power of God Almighty as eloquently expressed in the Quran “Who is it that provides for you from heaven and earth?” (Quran Al-Yunus, 10:31)

The Creator of the universe, the eternal power of existence who has constant awareness of the activity of every cell in our bodies, has endowed us with many fascinating characteristics in the features of our diet and process of reproduction to enable us to live within the ecological stability and principles of adaptation in our natural environment. I will try to explain some of these features to the best of my ability to give you a brief but significant idea of our unique and amazing creation.

Unlike humans, for whom the total development of the fetus and organs takes around 280 days in the womb, we remain in our mother’s womb for a much shorter period. Following a 34–36 day pregnancy, we are born into the world around the size of a bean, blind and earless. As soon as our mothers give birth to us, we crawl by divine inspiration into a pouch created for our protection and development on our mother’s belly. This pouch is why you define both us and kangaroos among the animal kingdom as marsupials. If we did not climb into the pouch created for us to complete the process of our development, we would not be able to live for the first five months of our lives. We feed by sucking the taps of nourishment, the two teats found within the pouch, for the first five months of our lives without leaving this cozy place of security. After about five months hidden in the pouch, we gradually begin to stick our heads out to learn how to benefit from the other substances God has created for us in the universe. While the younger mothers of our species can give birth every year, the older females only give birth every two years or so.

After the first six months we obtain sustenance from our mothers which contains the bacteria and nutritional weaning supplement our digestive system requires to enable us to make the transition from our mother’s milk to the nutrient which becomes the main provision we depend on for the rest of our lives, eucalyptus leaves. In the eighth month of our lives we become a bit more active and sometimes leave our pouch and ride on our mother’s back but we climb back into our pouch at the first sign of danger. We begin to fend for ourselves and eat the eucalyptus leaves with no help from our mothers a year after our birth. We have our very own eucalyptus tree, sometimes even more than one, and we mark the tree by scratching it with our claws, a kind of signature that defines which of us lives in a certain tree.

It may seem unbelievable to you but we hardly drink any water. This is why our name is said to derive from a word of the Aboriginal language meaning “No drink.” This is mainly due to our diet because our need for water is provided by the eucalyptus leaves we eat, which contain 40–60% water, enough for our bodies. As well as this our digestive system and kidneys have been created with a structure that takes the maximum benefit from the water in eucalyptus leaves and wastes the least possible amount of water. The rate of our metabolism is quite low compared to that of other mammals. This is another factor which greatly reduces the loss of water from our bodies, so we do not have to constantly climb down from the trees we live in to find water.

Those who call us lazy because we sleep a lot, an average of twenty hours a day, unfortunately do not know very much about us. Sleep is necessary for us because fibrous eucalyptus leaves contain very little protein and very few other nutrients. This means they provide us with a low energy diet so we have to optimize our use of this energy. The Creator adapted us so that we sleep for 18–20 hours a day to save energy. So never compare us with those who have the ability or energy to be active but waste their valuable lives in unnecessary actions or idleness.

The high content of aromatic oils and various chemical components of cyanide found in eucalyptus leaves are extremely poisonous to many plant-eating animals but we are an exception. God created us with a unique digestive system because the main ingredient of plants, cellulose, is such a hard substance to digest that we have been created with a caecum, a section of intestine much longer (200cm) than that of other mammals, which acts as a chamber of fermentation. Here the high-cellulose eucalyptus leaves are easily broken down by bacteria and microorganisms living in our caecum, a process which then enables our digestion of the leaves. Some of the harmful oils and components (phenol compounds) in the leaves are refined by our liver, which works in an excellent manner, and then these oils are excreted from our body. The creation of our liver, which acts like a special laboratory that can even transform the most dangerous of poisons into harmless substances, has been referred to by evolutionists ludicrously as “a coincidence” or “unaware mutation.”

There are certain things that we must be wary of in our diet. Out of around six hundred different kinds of leaves we can only eat twenty of them, so from around nine kilos of leaves that we pick every day, we only eat one kilo of the least poisonous ones. We usually choose the fresher leaves, and we detect the amount of poison in each leaf by its odor. This is why our noses are one of the most sensitive organs of our bodies. Sometimes we eat earth to obtain the minerals lacking in our bodies. This sharpens our teeth at the same time.

God Almighty, who created even the smallest detail of the universe perfectly, also created our bodies to meet our every requirement. The All-Knowing Designer of the universe created us with arms and paws so we can easily climb up into the eucalyptus trees we use as our homes, our places of habitat. The soles of our paws that are covered in a thick skin, and our arms and legs, which are equipped with strong muscles, and our hook shaped claws enable us to grip onto the trunk and branches of the tree. We can even sleep while we are hanging from a branch. We have five claws on each of our front paws and two of these claws are placed like the thumbs on your hands. These claws enable us to grip and keep a hold on branches. The second and third claws on our hind paws are joined together to enable a stronger grip. We can grip with all four of our paws just like a human grasps with his or her hand and this helps us to walk up the branches and move around in the tree with great ease.

Our body temperature is perfectly adjusted for outdoor life, and our rainproof fur also protects us from the cold, heat and wind. Our fur changes and adapts every season in length and thickness according to our temperature requirements, Australia is situated in the southern hemisphere, so those of us who live in the south have been created with a longer more bristly fur than those in the north so we can cope with the harsh winter conditions. Our fur has patches of different colors on different parts of our bodies; the darker fur on our backs has been created to absorb and preserve heat while the fur on other parts of our bodies is relatively light in color.

To protect ourselves from strong winds we roll our ears up into a kind of ball and turn our backs, the most insulated part of our bodies towards the wind. The fur on our backs is as protective as that of the animals that live in the Arctic. If you see us curled up on a branch in the winter, don’t worry. Due to our incredible fur coat we are as warm and comfortable as you are in your homes.

Unfortunately, we have been subjected to the never-ending desires and ambitions of humankind. The dingoes, iguanas, and some of the eagles and owls that live in Australia do cause us harm from time to time but the massacre inflicted on us by humans in the nineteenth century was heartless and barbaric. Especially from about 1910 to the 1930s my ancestors were killed for our fur and around 80% of our main source of nutrition was destroyed by cutting down eucalyptus trees. In 1927 our species was subjected to the largest massacre ever. They say that over two and a half million of my brothers and sisters were barbarically killed then. It is reported that there are between two and eight thousand of us living today, and the drop in our population is mainly due to agriculture, urbanization and the destruction of the trees we depend on for our habit and nutrition. There has been a huge increase in deaths among us from contagious diseases and attacks by domestic animals like dogs. In recent years, all praise to our merciful Creator, by the great efforts of some foundations and organizations we have been placed under a conservation order.

This description of our exceptional organs, our behavior we are inspired to adopt, and the many blessings bestowed upon us must have explained to you and enlightened you about certain things. May the greetings of the Almighty, He who created us with a liver to enable us to cope with the poisonous leaves, who enables us to feed our offspring in the security of the pouch on our bellies, who created everything in the universe in total cooperation and harmony with each other, be upon you all…

The name cholesterol originates from the Greek chole- (bile) and stereos (solid), and the chemical suffix -ol for an alcohol, as researchers first identified cholesterol in solid form in gallstones in 1784.1 Cholesterol is a soft and waxy sterol (a combination steroid and alcohol) found among the lipids (fats) in the bloodstream of all animals and humans. Trace amount of cholesterol also exist in plants. Even though cholesterol can be found in almost every cell, it is mostly found in the brain, heart, bowels, and liver. It is an important part of a healthy body because it is used to form cell membranes and some hormones, and is needed for other functions. A small amount of cholesterol circulating in the blood is enough for the body to undertake all these important functions. But a high level of cholesterol in the blood-hypercholesterolemia-is accepted as a major risk factor for coronary heart disease, which may lead to heart attack. As cholesterol and other fats dissolve, in normal conditions, only in oil, they cannot dissolve in the blood. They have to be transported to and from the cells by special carriers called lipoproteins. There are several kinds of these, but the ones to focus on are low-density lipoprotein (LDL, so called bad cholesterol) and high-density lipoprotein (HDL, or the good cholesterol).

The American Heart Association suggests that the risk of coronary heart disease increases in adults with total cholesterol and LDL greater than 200 mg/dl and 130 mg/dl, respectively. It is also advised to keep HDL greater than 35 mg/dl to avoid cholesterol-related diseases. HDL level for young healthy adults is found to be, on average, around 55 and 45 mg/dl for women and men, respectively. Aging, diet, obesity, and menopause are among the factors which increase cholesterol, especially LDL, in addition to hereditary causes. While exercise helps in reducing LDL and increasing HDL, smoking, alcohol, and stress cause the opposite effect.

As you eat, cholesterol from food is absorbed by your digestive tract. It then makes its way into your liver and can circulate through your body in your bloodstream. That is one source. There is also a little-known second source of cholesterol-your body. Cholesterol from food is hard to get away from, even though you may be watching your diet. All foods of animal origin contain cholesterol, including eggs, red meat, and shrimp. Generally, it is also suggested to limit foods that are high in saturated fats or trans-fats. Egg is one of the most controversial foods in our fight against coronary heart disease. On average, one egg contains 66% water, 12% protein, 11% minerals, 10% fat, and 1% carbohydrate. The cholesterol level in one egg ranges from 180–210 mg based on its weight. It is found that each egg cause a temporary cholesterol spike of 3–4 mg/dl in the body, which tend to normalize after its digestion.

The American Heart Association recommends reducing daily intake of dietary cholesterol to reduce the risk of coronary heart problems. However, there are quite a few studies to suggest the contrary2–6. The “dietary cholesterol equals blood cholesterol” view is a standard of dietary recommendations, yet few consider whether the evidence justifies such restrictions.4 Over fifty years of cholesterol-feeding studies show that dietary cholesterol does have a small effect on plasma cholesterol concentrations. The 167 cholesterol feeding studies in over 3,500 subjects in the literature indicate that a 100 mg change in dietary cholesterol changes plasma total cholesterol by 2.2 mg/dL.4 In 1999, Frank B. Hu of the Harvard School of Public Health and his colleagues reported no increased risk of coronary heart disease or stroke in people who ate more than one egg per day. The analysis compared diet and cardiovascular risk among nearly 38,000 participants of two long-running epidemiologic studies.3, 5 In a separate study, Dr. Song and colleagues from the University of Michigan analyzed the diets and blood-cholesterol data of more than 27,000 people selected carefully to be a representative cross-section of the US population.5 They reported that cholesterol was lower in people who ate more than four eggs per week than among people who avoided eggs in their diet. However, a researcher cautioned, “this study should not be used as a basis for recommending higher egg consumption for regulation of serum cholesterol.” Nonetheless, until recently, there were no scientific findings to explain why it is so. Studies have shown that vitamin A, E, B, B6, B12 and folate, which can be found in egg, reduce the risk of coronary heart disease. But it was not until recently that we knew the scientific reasons behind the findings of all the earlier studies. Recent studies have shown that our body is quite intelligent in managing the extra cholesterol increase after eating eggs in a way that limits damage to the heart.

It is well known that the consumption of several eggs a day does tend to increase blood concentrations of cholesterol, particularly the amount circulating in LDLs. However, a new study from the University of Connecticut showed that eating eggs can also increase the amount of cholesterol in HDLs.2 When people ate three or more eggs per day their bodies made bigger LDL- and HDL-lipoprotein particles than when they ate no eggs. That is important because other recent studies have suggested that larger LDLs are less likely than small ones to enter artery walls and contribute their cholesterol load to artery-clogging plaque.3, 4, 6 Similarly, larger HDLs are more effective than smaller ones at moving cholesterol out of the bloodstream and, ultimately, out of the body. In addition, researchers from the University of Connecticut found that not all people respond similarly to cholesterol. Studies have shown that 30 to 40 percent of any given population is made up of “hyperresponders.” In these people, blood-cholesterol concentrations increase disproportionately in response to dietary cholesterol. Surprisingly, such people are found to put an egg’s cholesterol into larger-sized lipoproteins than most other people do. In contrast, among normal responders, only small increases in blood cholesterol occurred during the egg diet, and the size of LDL- and HDL-cholesterol particles covered the full range of lipoprotein sizes.2 These results suggest that any LDL-cholesterol reading that ignores lipoprotein size may exaggerate the heart risks posed by eggs’ cholesterol. Several recent studies have also shown that healthier people tend to package relatively more of their cholesterol in these large LDLs than do people with diabetes or heart disease and the differential effects of small and large LDL lipoprotein particles could be used as a marker for coronary heart disease risk.4, 6

In conclusion, limiting eggs or other foods in our diet cannot be the solution to reduce cholesterol level and thus the risk of coronary heart diseases. Our fight against any disease requires a holistic approach, better understanding of our body and the world around us in addition to choosing a more balanced diet and stress-free lifestyle. Recent scientific findings allow us to put an important question: Is it too simplistic to believe that the One who placed the cholesterol in the egg yolk is the One who created a defense mechanism in the body in a way that limits its damage to the heart?

Bulent Aydogan, PhD, is a research fellow at the University of Chicago Department of Radiation and Cellular Oncology.

Notes

1. http://en.wikipedia.org/wiki/Cholesterol.

2. Greene CM, Waters D, Clark RM, et al. Plasma LDL and HDL characteristics and carotenoid content are positively influenced by egg consumption in an elderly population1. Nutr Metab (Lond) 2006;3:6.

3. Hu FB, Stampfer MJ, Rimm EB, et al. A prospective study of egg consumption and risk of cardiovascular disease in men and women. Jama 1999;281:1387–1394.

4. McNamara DJ. The impact of egg limitations on coronary heart disease risk: do the numbers add up? J Am Coll Nutr 2000;19:540–548.

5. Song WO, Kerver JM. Nutritional contribution of eggs to American diets. J Am Coll Nutr 2000;19:556–562.

6.Yeomin Yoon JS, Hyung Doo Park, Kyoung-Un Park and Jin Q. Kim. Significance of small dense low-density lipoproteins as coronary risk factor in diabetic and non-diabetic Korean populations. Clinical Chemistry and Laboratory Medicine 2005;43:431–437.

No religion commends self-indulgence;all religions, and all traditional ways of life inspired by religious principles, commend self-discipline, that is containing and limiting, rather than expanding, one’s needs. Islam, with its conspicuous patterns of regular prayers, fasting and taxation of one’s wealth and property is particularly emphatic about the importance of self-discipline. Within the norms of Islam, self-discipline means a controlled, moderate, balanced way of living – not orgies of self-denial, followed (inevitably enough) by orgies of self-indulgence. Modern Western ways of life are not traditionally based, not inspired by religion, but motivated instead by what the economic market requires, which is for individuals to spend more and more, regardless of need. One area of such spending is food and drink: certainly among the better-off classes in Western societies, food is purchased, partly eaten and partly wasted, on an unimaginable scale. Muslims who are responsive to the Qur’an’s command to avoid squandering and waste, and to avoid activities or habits which cause harm to oneself (as over-indulgence always does), can never feel at ease living according to the modem Western values and norms.

But the reality is that non-Muslims cannot do so either, at any rate not for long, certainly not for ever. Just as over- exploitation and abuse of the environment demands, sooner or later, a return to saner and ethically more sound relationships with the earth’s finite resources, so too overindulgence at the level of individual lives demands, sooner or later, a return to a healthier life-style, a simpler, more sustainable diet. For the present, this reassertion in Western societies of the saner traditional norms (which, as we have noted, are common to all religious traditions) appears in many individual lives as an unpredictable swing between extreme over-indulgence (visible as obesity) and extreme self-denial (seen in crash courses to lose weight). It is true that vast, even obscene, amounts of wealth are engaged in the slimming industry which (as it were) feeds on the inability of many people to achieve a change in life-style and eating habits which they can sustain. Nevertheless, there is a growing understanding that, in the end, fat-free fats are a real waste of energy: the only point in slimming foods and dieting generally is to train oneself to live in a different, healthier way, and do it for good.

What is obesity?

Generally, obesity is regarded as being synonymous with being overweight. This is not strictly accurate. What actually matters is the excess of fat present in the body. One man may be overweight because he sits all day and eats but does no exercise; another, say an athlete, may be overweight because intensive training has increased his muscle bulk. The first man might be called obese, the second could not. However, as it is difficult to measure the amount of fat present in the body but easy to measure weight by simply using scales, the terms overweight and obesity are for everyday purposes interchangeable.

Does obesity matter?

Statistical studies (done by life assurance companies who have to be good at assessing health risk) provide undeniable evidence that obesity increases morbidity (illness) and the likelihood of early death. Fat people are more likely to suffer, among other things, from increased blood pressure (which may be the cause of stroke, kidney disease or coronary thrombosis), diabetes, arthritis, gallstones, varicose veins, complications of pregnancy or labour, and post-operative problems. Other illnesses not necessarily directly caused by obesity may be aggravated by a person being overweight. For example, a man suffering from angina (pain caused by impaired circulation of blood to the heart muscles) is more likely to die suddenly if he is overweight than if he is of normal weight. Obesity matters therefore because it can lead directly to illness (often serious) and reduces lifespan.

Causes of obesity

The one obvious and direct cause of obesity is that food intake is in excess of the body’s energy requirements or, in plain English, overeating. Why do some people eat more than they need?

By far the commonest reason is that their energy use slows down while their food intake remains the same. This happens in many people as they grow older because little by little they slow down physically, whereas their eating habits remain unaltered. This leads to the well-known condition of middle-age spread. Just one potato or one slice of bread more than the body needs each day can add to its weight each week until, perhaps, by the end of the year the excess amounts to a whole stone.

The genetic make-up of some individuals can make it difficult for them to avoid putting on excess weight because their bodies function at a low metabolic rate. Many fat children, though by no means all, probably fall into this category. It is well recognized that fat parents often produce fat children, and it is unlikely that this phenomenon can he explained entirely on environmental grounds as the children adopted by fat parents are no more likely to become fat than other children.

There are people who overeat because they have a psychological or psychiatric disorder of a lasting kind. Others may overeat when they are temporarily depressed or under emotional stress: they look for consolation for their trouble in eating. For example, some cigarette smokers when trying to give up their bad habit try to compensate by eating. It has also been suggested that, after giving up smoking, the bowel tends to absorb food more efficiently which may aggravate the problem of increased weight.

According to a theory that has been popular for some years now children who are allowed to become fat during the first two years of their lives form a large number of fat cells. They then spend the rest of their lives filling up these cells with fat that is, they have an increased predisposition towards depositing fat within their bodies. However, though popular, this theory has not yet been proved.

Cultural norms and expectations influence people in all sorts of ways, among them, in the way they look. In most Western societies of the present, the cultural preference is for slimness. But this is not true of all societies, not even all Western ones – for example, in southern Italy and elsewhere in Europe, a mother is expected to be ‘well-rounded’.

Treatment of obesity

Treatment of obesity requires a reduction of calorie intake to below the level of the body’s daily energy requirements. Weight will he lost only if there is a negative calorie balance. Eating less food than the body requires means that the body uses up its own fat to meet its energy requirements. In extreme cases, where losing weight is of paramount importance and where, for one reason or another (usually psychological), dieting has failed, surgical procedures may be necessary. These can include wiring up the jaws to prevent entry of solid food while allowing liquid matter to enter the mouth, or even more rarely, short-circuiting large sections of the bowel, a high risk procedure that carries with it a very significant mortality rate.

Nutrition and diet

Nutrition is concerned with the correct provision of essential factors for body growth, maintenance and repair, together with the necessary number of calories to meet the body’s energy requirements. A correct slimming diet is one that reduces the daily intake of calories without depriving the body of its nutritional needs. Some understanding of nutrition and correct dieting is important not only for those who are already obese, but for many young, normal individuals who, without this knowledge would be likely in the course of time to become obese. A well-balanced diet must have adequate amounts of proteins, carbohydrates, fats, vitamins, minerals, mineral salts and water. Proteins, fats and, particularly, carbohydrates, are important sources of calories and hence of energy. Proteins also supply the amino acids essential to body growth and repair. Fat in addition to being a subsidiary source of energy is the principal source of some vitamins.Vitamins are important in the utilization of energy and in the body metabolism but are not themselves a source of energy and do not contribute to body weight. Lack of vitamins causes disease but so too can an excessive intake of some vitamins. 

A number of mineral salts are essential for the human body. Iron, for example, is essential for the formation of hemoglobin. Calcium is necessary for ossification of bone (the change of cartilage into bones). Phosphorus is required for many purposes including the manufacture of ATP. Iodine is necessary for the correct functioning of the thyroid gland. Other important minerals include potassium and sodium.

Water is one of the most important elements in our diet. It makes up about 70% of body weight and shortfall in its intake results in dehydration. Caloric foods are essential for body energy requirements. To appreciate their importance it is necessary to understand both how calories are expended by the body and how these calories are provided by the food eaten. The total calories expended by the body each day is the sum of the calories required for basal metabolism and those required for physical activities. Basal metabolism is the chemical change occurring within the body in the state of complete physical rest when the only bodily functions that are occurring are respiration, growth and repair of body tissues. Physical activity includes obvious exercise such as walking or running and other activities such as digestion and absorption of food. The requirements of basal metabolism depend on the size of the person, but on average about 1,700 calories per day. For comparison it is interesting to note that walking utilizes about 200 calories per hour, household work about 100 calories per hour, and mental work no calories.

Calories are provided by certain constituents of the diet. The most prolific source on a calorie-per- weight basis are fats, which yield 9 calories per gram, followed by carbohydrates and proteins which each yield 4 calories per gram. It would appear that, in order to lose weight with maximum efficiency, the part of the diet which should be reduced is the fat content. However, the average diet contains nearly twice as much carbohydrate as it does protein and fat put together. Therefore, in practical terms, most slimming diets concentrate on the reduction of the carbohydrate content of the food eaten.

Dieting

By ‘dieting’ people usually mean a ‘reducing diet’, that is, a programme of eating less in order to achieve weight reduction. But there are other types of diets used for different purposes such as lowering the level of cholesterol or increasing the bulk content of food in the bowel.

Reducing diets are designed to provide less calories in the food intake than are used by the body in the expenditure of energy. There are infinite variations, both in the content of such diets and in their efficacy.At its simplest, good diets are diets that work. The important criteria of such diets are:

1. Palatability: it is pointless following a diet which forbids all foods that one likes and allows only foods that one dislikes.
2. Practicability: that is a diet that can be followed with a minimum of fuss and preparation and can be used when one is out at work or at a restaurant.
3. Moderation: a diet should be one that ensures a weight loss of not more than 2 lb a week. Diets which produce weight loss in excess of 2 lb are usually crash diets and come into the second category namely, bad diets.

Bad diets fail to satisfy the criteria described above. They fail because they are monotonous or cause tremendous hunger and are soon abandoned, with a consequent return to previous eating habits and the regaining of weight lost. Even if maintained with perseverance and weight is successfully lost, when the diet is eventually stopped, when the desired weight has been achieved, former eating habits are almost always resumed and weight rapidly regained. Weight rapidly lost is weight rapidly regained in almost every instance. It hardly needs saying that the most important aspect of dieting is the re-training of one’s eating habits so that after a time dieting is no longer a conscious activity but a totally natural and permanent way of eating for health. In practical terms the most effective way of achieving this is by gentle reduction of the amount of food eaten. For example, one potato less, one slice of bread less, substitution of artificial sweeteners instead of sugar, are all ways of reducing calorie intake in a gentle and painless manner. There are numerous other tactics (usually classed as behaviour therapy) such as eating from a smaller plate, which can all help different individuals to adapt gradually and permanently to a different regime of eating.

Slimming tablets are controversial. Opinion as to their usefulness is divided. They appear to be very popular with patients but not so popular with doctors. It is possible that tablets have a use particularly when hunger is a problem during sensible dieting or when the reduction of weight has reached a plateau which appears to be permanent or long-lasting. A short-term plateau is a common occurrence while on a reducing diet and perseverance is required as weight loss is usually resumed after a short period. The problem with slimming tablets is that they can cause unpleasant side effects such as insomnia or, conversely, drowsiness, and they may cause dependency. 

Exercise

The importance of exercise in the context of weight reduction is frequently overstated. For example, a walk of one mile will probably use up less than 60 calories. If this activity is undertaken every day it will probably achieve a weight loss of less than 1 lb a month. However studies have shown that sedentary individuals appear to lose weight with more difficulty than active individuals on identical diets.

Bran

Recently doctors have become aware of the importance of something that has been missing in the refined diets of Western societies for a long time: this is vegetable fibre. Observation of peoples in the African continent have shown that the local inhabitants rarely suffer from constipation, bile and other bowel disorders so common in Western countries. This has been convincingly explained as being due to the presence in their diet of vegetable fibre. The theory has been advanced that if vegetable fibre is added to our Western diet the incidence of such bowel disorders will be reduced and this appears to be borne out. The addition of vegetable fibre, generally in the form of bran, may well prove to be a useful constituent of our everyday diet. A further advantage of bran, particularly while on a reducing diet is that it has a tendency to fill up one’s stomach and thus alleviate hunger.

Diet and corona heart dease

Cholesterol is a fatty substance present in everyone’s blood. It causes problems as it is deposited in the lining of arteries making them narrower. Cholesterol also forms an important constituent of arteromatous plaques (lumpy deposits on the inner lining surface of arteries) which may cause narrowing or blockage of the coronary arteries (those supplying the heart), leading to pain on exertion (angina pectoris). Blockage of the coronary arteries causes coronary thrombosis which results in destruction of the heart muscles. The relationship between high blood cholesterol levels and coronary heart disease is undisputed. Numerous studies have shown that the risk of dying from coronary heart disease is more than doubled if one has an abnormally high level of cholesterol in the blood. The relationship between blood cholesterol levels and coronary heart disease is probably a direct causal one. The classic observation is that Japanese men who came to live in San Francisco acquire high blood cholesterol levels and suffer an increased incidence of coronary heart disease in similar proportions to those of the indigenous population and in marked contrast to the low cholesterol levels and low incidence of heart disease of the indigenous population of Japan. However, the possibility remains that some other factor or factors are responsible for both the high cholesterol level and coronary heart disease has been postulated.

Cholesterol is derived partly from the diet and partly from the breakdown of other food substances within the body. The main sources of cholesterol are animal fats and dairy products. These include fatty meats, liver, milk, cheese, cream and butter. All these foods contain a good deal of saturated fatty acid which in the body breaks down to form cholesterol. In addition, eggs contain pure cholesterol. When the amount of cholesterol and saturated fatty acids in the diet is reduced the level of blood cholesterol is also reduced.

What does seem likely is that even a moderately raised level of cholesterol over a long period of time may predispose towards coronary heart disease. Doctors and nutritionists are therefore becoming increasingly aware of the importance of correct diet starting in childhood. It is likely (and certainly it is to be hoped) that, with increased general awareness of the importance of cholesterol levels, there will be some alteration of the present eating habits in schools – informed teachers could provide an important impetus. This is particularly desirable as the eating habits of adults and their likes and dislikes are acquired largely during childhood. There should be a trend towards a reduction of the animal fat and dairy product content of the diet (though by no means their total exclusion because they still form an important source of certain essential nutrients) together with an increase in food containing more polyunsaturated fats (which do not lead to the rise in cholesterol levels) such as lean meat and the substitution of soft margarine high in polyunsaturated fats in place of butter, and the use of corn oil, sunflower oil and safflower oil in cooking instead of cooking fat.

As Muslims, of course, we must be abstemious and refrain from overindulgence. Good health is a valuable gift from God Almighty and we shall he held accountable for how we treated our bodies. In the inimitable words of the Wise Qur’an: Let not your own hands contribute to your own destruction’.

Modern medical practice has come back to the conclusion that diet is the key to good health and investment in good dietary advice will lead to a reduction in treatment costs, Emphasis on diet is a principle universal to almost all forms of traditional medicine. You can find sound advice on diet everywhere from Europe to China. The Prophet of Islam, upon whom he peace, set out the dietary principles that led to great advances in Arab and Islamic medicine. He said:

The stomach is the well of the body and the veins drink from it. If it is healthy, the veins pass on good health, if it is sick the veins pass on poison.

The term himya is used to mean both diet and precaution. Harith, ‘the doctor of the Arabs’, said: himya is the source of every cure and the stomach is the home of every illness’. To understand what is meant by himya we should recall the incident when the Prophet and his cousin, Ali, were invited to eat at the house of Umm al Mandari. Muhammad, upon whom be peace, began to eat and then stopped and said to Ali: ‘You are recovering.’ He gave him some barley and chard saying, ‘This is better for you’.

Himya has three functions: 1) it is used as a cute; 2) it is used to maintain good health; 3) it is used alongside cures to aid recovery

Diet and balance

In our previous article, we described the concept of mizaj, balance. Cures are prescribed according to the type of imbalance. Certain foods are classified as ‘moist’, others as ‘dry’. They match their opposites. The simplest example can he found in the Prophet’s advice: ‘Fever is from the fire, put it out with water.’ Another example would he rubbing olive oil on dry skin. One may say that these ideas are common sense and not really medical principles.. However, developing from these ‘simple’ examples came the system of medicine which went on to set the foundations for modern medical practice. Al-tibb al-Nabawi influenced surgeons and physicians like Ibn Sina and al-Hazen. It appears that in the rapid advancement of science many forgot these basic simple ‘common sense’ truths. Now we find ourselves again returning to the idea of a balanced diet.

Diet is normally described in terms of the three macronutrients, namely proteins, fats and carbohydrates. The structural parts of all body cells are made of proteins. It is these which stop them from collapsing. They are also vital in the functioning of the cells. Every protein consists of a string of building blocks called amino acids. The human body needs about 22 amino acids to make its necessary proteins. Fourteen of these can be manufactured by the body. The remainder have to be obtained through our food.The US National Academy of Sciences recommends 0.8 gms of protein per kilogram of body weight. The concept of balance is very important. It has until recently been commonly accepted that red meat is an ideal source of high-quality protein. A recent British report has been interpreted as suggesting that a vegetarian diet actually optimizes health. The reason for this is that taking in large amounts of ‘first grade’ protein from meat inevitably leads to an increased intake of harmful animal fat. This was clearly understood by the Companions of the Prophet. He told them; ‘The lord of all foods for the people of this world and the next is meat’ (related by Ibn Majah). ‘Umar also warned them: ‘Be careful of meat for it has harm like the harm found in wine.’ Another Companion of the Prophet said: ‘Do not make your insides a graveyard for animals.’ Balance is vital. ‘Second grade’ proteins found in grains and legumes are just as effective when combined with ‘first grade’ meat proteins. The different types of meat and their contribution to mizaj, can he found in Ibn al Qayum’s al – Tibb al-Nabawi. It corresponds to the now widely accepted view that red meat is vital but must be balanced with fowl and vegetables.

The second of the macronutrients are fats. They are composed of fatty acids, long molecules of carbon, hydrogen and oxygen. They produce more than twice the amount of energy of proteins or carbohydrates and also carry vitamins A, D, E and K. They are vital for growth and repair, as well as for insulating the body and maintaining a regular temperature. They cushion vital organs. There are several kinds of fat. They differ according to their degree of saturation. Saturated fats produce high levels of blood cholesterol. Cholesterol is a complex waxy substance that is essential to the walls of body cells, the production of vitamin D, hormones, bile acids and nerve tissues. The liver produces cholesterol naturally and does not need any from the diet. Therefore, any added will be excess and lead to imbalance. High cholesterol levels have been associated with high risk of heart attack. A simple way to reduce cholesterol levels would be to moderate the use of eggs and organ meats such as liver.

Carbohydrates are the third of the macronutrients. They provide the body with energy help control the breakdown of protein, and protect the body against toxins. Carbohydrates are of two types. Monosaccharides are simple single molecule sugars. An example is glucose. Polysaccharides are more complex molecules and are broken down into two or more sugars.An example is starch. They arc found in fruits, vegetables and grains. They have a high nutritive value and provide vitamins, minerals, proteins and fibre. Polysaccharides take longer to digest and are therefore more effective in keeping away hunger. Barley has been a vital ingredient in Arab medicine dating back to the Messenger as well as an important part of his own and his followers’ diet.

Digestion

A pillar in al-Tibia al-Nabawi is that illness can be related to diet and digestion. The Messenger laid special importance on position while eating as well as going to toilet. He emphasized the importance of oral hygiene and exercise. The ‘stomach’ mentioned in the saying of the Prophet quoted earlier is generally understood to refer to the whole digestive system. We are being told to keep our whole body in order. Looking carefully after our diet and digestion means looking after our whole body and ultimately our minds and inner selves. Optimum digestion means optimum health.

Digestion begins with the mouth and the teeth. Food is broken down by chewing and is moistened with saliva which stimulates the rest of the digestive process.It is then swallowed as holus. This should take a few minutes. Problems associated with this process include the interaction of bacteria and sugar or other carbohydrates. This breaks down the protective enamel and causes tooth decay. We are told to use siwak, a simple tooth stick, when we make ritual ablution. It is said to he purifying for the mouth, pleasing to the Lord and it makes the devil angry. In al-Tibia al-Nabawi, oral hygiene is not only for good health, it is a part of worship. The Messenger, upon whom he peace said, ‘Prayer with siwak is better than 70 prayers without it.’

The bolus passes to tile stomach via the muscular oesophagus. Reflux of stomach acid during this process leads to heartburn. This, according to al-Tibb al-Nabawi, can he avoided by sitting in a relaxed position while eating. The Messenger said: ‘I do not eat while leaning,’ and ‘I sit as a slave sits and I eat as a slave eats’. He used to sit and eat on the floor with his thigh resting on his foot, with due respect to his Lord and also to those he was eating with,

After the bolus has passed from tile oesophagus it enters the gallbladder. The gallbladder stores bile made by the liver and releases it into the duodenum. Gallstones are the main prob1em associated with the gallbladder. This can he avoided by himya, correct balanced diet. A diet low in animal fats reduces the risk of gallstones.

The bolus passes into the stomach which is a muscular sac that mixes acid fluid with food which then passes into the intestines. The stomach was described by the Messenger as ‘the well of the body’. It is very important that the well is kept clean. Dieticians are now beginning to fully realize the damage that is done to the stomach through smoking, alcohol and irritant foods. Fasting to ‘give the stomach a rest’ is now a common treatment. The role of fasting in Islam is well known. The obligation to fast-for one month a year benefits the Muslim’s body, mind and soul. The commended regular fasting throughout the year is either three days in the middle of the month, or on Mondays and Thursdays.

There are two intestines in the digestive system. The first, called the duodenum or small intestine, is a tube that receives strong alkaline juices from the pancreas and gallbladder which break down fats and neutralize stomach acid . The most common illness related to the small intestine is duodenal ulcers. These are commonly caused by alcohol, smoking and stress.

The passage of food takes four hours in the stomach, about four and a half in the small intestine and finally about twelve hours in the large intestine. The large intestine is a tube in which food and fluid are absorbed. Food residue is formed into faeces.

The final stage of digestion, i.e. the removal of waste, is just as important as the first. The Prophet recommended we sit or squat to avoid constipation. He was very particular about keeping the private areas clean and therefore free of infection, the use of water and performing ablution afterwards. This is not detached from worship. The prayer that he, upon him he peace, said when he completed this final act of digestion sums up the approach of al-Tibb al-Nabawi. Al-Tibb is looking after one’s health, physical and spiritual and, at the same time, remembering the source of all food and all health. He used to say:

All praise belongs to God who took out from me that which harms me and left in me that which benefits me’.