To this day, natural breast milk is still regarded as the best nutritional choice for babies. Recent research on stem cells, genetics, and epigenetics [1] from the last three decades, along with information obtained from studies about childhood and youth and testimonials from organizations that guide health policies worldwide, all support this claim. Modern medicine agrees that breastfeeding is the healthiest, most inexpensive, highest quality, and most appropriate choice for protecting both a mother and baby’s health [2]. The World Health Organization holds breastfeeding as an essential gold standard for the immunological development of a child, starting from the first six months to two years of age [3].

Breastfeeding has many benefits. It strengthens the emotional bond between the mother and her baby. It helps ensure that the baby grows in a healthy manner, by establishing its first feeling of trust; positively effects the baby’s intelligence level; and helps bolster the baby’s immune system.

One of the most studied issues in recent studies is the effect of breast milk on respiratory diseases such as asthma. The effects of breastfeeding on asthma, allergic diseases, and respiratory infections has been a topic of concern for the medical world for at least the last 80 years. Recent studies agree that breast milk has a preventive role against lower respiratory tract infections in infancy (0–2 years). However, there are some complications in these studies. Given the challenges in patient standardization, only food-allergy studies can be standardized. Due to the complexity of the environmental and genetic factors that trigger allergies, it should be considered normal that the effect of breast milk has not yet been fully established to protect against a wide range of allergic diseases, particularly asthma [4].

Asthma is the most common chronic disease in childhood and has a complex structure. It has been on the rise lately, and scientists are scrambling to figure out what is causing this increase as well as the best ways to combat the disease. Asthma can be caused by a wide variety of sources, such as genetics, smoking, microscopic ticks and mites in house dust, allergenics such as grass or pollen, obesity, urban life, air pollution, synthetic nutrition, and imbalance in intestinal flora [5]. In addition, premature birth, low birth weight, a young mother, and early exposure to respiratory infections are factors that increase the risk of asthma [6]. Consequently, it is difficult to independently measure the effect of a single determinant in asthma. In a significant study on 3,963 children in the Netherlands, children were breastfed for at least four months and then followed for up to eight years after birth. The outcomes of the study revealed that breast milk significantly reduced the risk of asthma, independent of other variables. It has been observed that the rate of chronic asthma development decreases as the breastfeeding duration increases [7].

Today, breast milk’s benefits have been proven in protecting babies from respiratory infections both early on and later in life. Breastfeeding provides an emergency line of defense against infectious diseases by helping infants whose immune systems are not yet developed enough to fight infections.

Breastfeeding facilitates a beneficial germ exchange between mothers and babies and helps to develop a strong immune system. Enzymes, hormones, bioactive molecules, and growth factors in breast milk are all extremely vital for babies. These crucial molecules help develop the baby’s immune system by interacting with the proximate elements. Thanks to numerous features in its ingredients, breast milk has a significant role in supporting the baby’s immune system with the development of appropriate microorganisms in the intestine. The strength of the microbial structure in the baby’s intestine depends on the way of delivery, diet, and the variety of foods consumed by the mother. This healthy structure in the intestines is essential for the development of the immune system and for building an increased tolerance to new foods that will be taken orally. In infancy, beneficial microbiota in the intestines starts to develop healthily by breastfeeding in the first four to six months.

A comparative study between the intestinal flora of infants fed with breast milk and formula milk showed that the diversity and density of the desired microorganisms increased in a shorter time and in sufficient amount in the breastfed infants. Today, increased hygiene standards have changed the intestinal flora of infants, especially in Western societies. This, however, has increased the risk of diseases such as asthma [8].

Cytokines (a group of proteins and peptides that allow cells to communicate with each other) in breast milk also serve the development and smooth functioning of the immune system and play an important role in protecting the baby against bacterial infections, wheezing, and allergies. Human milk, especially “first milk,” was found to contain more than 20 cytokines [9]. First milk arrives in the first few hours after birth as a miraculous gift to babies when they are most vulnerable to illnesses and helps to protect against diseases. Ig A antibodies in the first milk also protect against infectious diseases that are commonly experienced in early life, besides obesity, diabetes, and allergic diseases that may come later [10].

Infants fed with ready-made foods have lower amounts and types of bacteria in their intestines than those fed with breast milk, which can consequently increase the risk of eczema and asthma. The issue of delaying foods with high allergy potential, especially when switching to supplementary foods, is still being debated. Some researchers suggest that complementary foods should not be introduced to infants up to 12 months. However, the common opinion is that positive intestinal bacteria that develops with sustained breastfeeding can reduce the risk of allergies to additional foods. Another consensus is that the transition to supplementary foods should not be earlier than six months [11].

As breast milk is the most important food for newborns, mothers should diligently endeavor to complete the suggested period of breastfeeding. Breastfeeding, if continued until the age of two and especially in the first six months, is accepted by international pediatric authorities as the cornerstone of nutrition.

Character formation and breast milk

We are physically and emotionally affected by what we eat or drink. Based on this assumption, it can be argued that breastfeeding might also have an influence on the character formation of babies [12]. Although it has been determined that intelligence and brain development are influenced by the emergence or inhibition of some genetic characters in the baby by epigenetic means, no research based on long-term observations has been conducted. In any case, it would be wise for parents to provide the best food both for themselves and their babies. Inasmuch as they make sure the food is hygienic and natural, they should also be cautious that it is obtained through legitimate means. If, for any reason, the mother’s milk is not enough or is suspended, a milk-mother with necessary qualities may be contracted.

Breastfeeding for two years is prescribed in the Qur’an: “Mothers are to suckle their children for two complete years” (2:233). “We have enjoined on human in respect with his parents: his mother bore him in strain upon strain, and his weaning was in two years” (31:14). Likewise, the Prophet Muhammad, peace be upon him, speaking about his son Ibrahim, who died before he could turn two, said, “He has a milk-mother in Paradise, she will suckle him for his remaining milk, (will complete the term of two years).” (Muslim, Fadail, 63, 2316)

References

1. The inherited and non-genetic changes which occur in the disclosure of genetic information i.e. gene expression, without any no change to the structure of DNA.
2. Ballard O, Morrow AL: Human milk composition: nutrients and bioactive factors. Pediatr Clin North Am, 2013; 60: 49–74.
3. World Health Organization Recommendations on Postnatal Care of the Mother and Newborn. Geneva, WHO, 2013.
4. Matheson M, Allen KJ, Tang MLK: Understanding the evidence for and against the role of breastfeeding in allergy prevention. Clin Exp Allergy, 2012; 42: 827–851.
5. Ding G, Ji R, Bao Y: Risk and protective factors for the development of childhood asthma. Paediatr Resp Rev, 2015; 16: 133–139.
6. Oddy WH, de Klerk NH, Sly PD, Holt PG: The effects of respiratory infections, atopy and breastfeeding on childhood asthma. Eur Respir J, 2002; 19: 899–905.
7. Scholtens S, Wijga AH, Brunekreef B, Kerkhof M, Hoekstra MO, Gerritsen J et al..: Breastfeeding, parental allergy and asthma in children followed for eight years: the PIAMA
8. birth cohort study. Thorax 2009; 64: 604–609.
9. Adlerberth I, Wold AE: Establishment of the gut microbiota in Western infants. Acta Paediatr, 2009; 98: 229–238.
10. Goldman AS, Rudloff HE: Are cytokines in human milk? Adv Exp Med Biol, 1991; 310: 93–97.
11. World Health Organization Recommendations on Postnatal Care of the Mother and Newborn. Geneva, WHO, 2013.
12. World Health Organization: Global Strategy for Infant and Young Child Feeding. Geneva, 2003.
13. Ibrahim Canan, Peygamber’in Sunnetinde Terbiye, Istanbul: Isik Yayinlari, 2014, pp. 95.

The newborn babies who are fed with infant formulas are becoming sick more frequently and are four times more prone to Sudden Infant Death Syndrome (SIDS) as compared to babies who are breast-fed. The statistical analyses made in the US have shown that, if fed solely by breast milk instead of infant formulas, deaths of at least 9000 infants will be prevented annually. A vitally important feature of the breast milk is that its contents are being dynamically and precisely formulated in direct proportion to the development and as per the needs of the baby, whereas baby foods and formulas do not have such a feature. The taurine amino acid, which is vital for the development of the brain and eye, are abundantly available in the breast milk.

The breast milk, which is recommended to breast-feed for up to two years, is special because of its various aspects: it has a unique chemical composition; the lightly yellow-colored alkaline milk (colostrum) generated right after giving birth is very helpful in protecting the newborns from infections and diseases; mammary (milk) glands operate on a very fine time adjustment and they have a perfect developmental coordination; its prevention against lymphoma, which is a kind of cancer, and its feature of leading cancerous cells to programmed cell death (apoptosis); adjustment of the quantities of minerals and trace elements in milk-generating cells of the mother in accordance with the needs of and in proportion to the growth of the infant; breast-feeding has positive effect on the infant’s IQ development.

Nevertheless, newly conducted researches have been yielding fresh findings and new wisdoms (truths) regarding the breast milk.

The tens of researches conducted on the breast milk till now have all indicated and proved that breast-feeding for a period of 7 to 12 months will positively add to the healthy development of infants’ bodily organs along with their IQ development. There are a number of different factors which contribute to infants’ IQ development and breast-feeding is just an important one among them. The positive contributions of breast-feeding to an infant’s IQ development may be better observed if the infant is raised within a genetically and environmentally healthy medium.

A steady brain development and its positive contribution to an infant’s IQ are related to the molecules such as Docosahexaenoic acid (DHA), Omega-3 fatty acid, Arachidonic acid (AA), Cholesterol and Taurine Amino Acid that are sufficiently found in the breast milk. The breast milk is even more useful for a healthy development of the infant’s social intelligence. According to IQ measurements, the IQs of children who have been breast-fed for periods of 7 to 9 months are found to be 6 points higher than those who have been breast-fed for less than a month.

A mother becomes like an innately secure shelter for the infant during breast-feeding as the secretion of the oxytocin hormone in the mother’s mammary glands is increased during her physical touch to the baby. Though motherly love and compassion are immaterial sentiments, a corporeal hormone is deemed a contributor to the attachment of love between mother and child. Breast milk is also rich in cholecystokinin (CCK), a hormone that acts as somniferous both in the mother and the infant. Thus, breast-fed infants more easily sink into sleep and this favorably contributes to infants’ healthy growth while enabling mothers to take rest. Mothers who are complaining that their children are not easily sinking into sleep can thus try to breast-feed them more frequently and for longer durations.

Breast milk versus allergens

Parallel to babies’ development, their foods also diversify. In order for foods other than breast milk given to the infant for the first time not to cause any sort of allergic reaction, that foodstuff should not be recognized as strange and unfamiliar, and this depends on the degree of sensitivity of that infant’s immune response mechanism. Therefore, whether breast milk has any role in the baby becoming accustomed to potentially allergenic foodstuff is being researched on experimental animals. When lactoglobulin is fed to baby rats, which are highly prone to activating allergic response, together with baby food and with breast milk respectively, the one which is fed as blended with the breast milk has not caused any allergic response while the one which is fed as blended with baby food has caused powerful allergic responses (1). In conclusion, it has been proved that, not the baby foods, but only the breast milk plays an important role in activating an immune response in babies.

It has also been found that, in order to ensure healthy intestinal development in newborn babies, only breast milk should be provided in the early stages after birth. As breast milk forms a protective shield against bacteria and viruses, it eliminates the need for response activation of the immune system during the early stages following birth. Moreover, breast milk also causes growth of Lactobacillus bifidus in the newborn’s intestines which prevent formation of pathogenic bacteria. The oligosaccharides in the breast milk are favorable stimulants for growth of Lactobacillus bifidus and also function as adhesive molecules. A resemblance of lock and key model has been observed between the oligosaccharides of the breast milk and the carbohydrates over the epithelial cells of the intestines. This implies that oligosaccharides of the breast milk function as free-floating receptors over the pathogenic microorganisms of various nature. They prevent adsorption of microbes over epithelial cells of the intestines and hence form a preventive shield against infections.

Oligosaccharides and Necrotizing Enterocolitis (NEC)

The enterecolitis which causes necrosis is a most widespread and fatal intestinal disease, being observed at a rate of 85% in premature babies. Insufficiency of oxygen in epithelial cells of the intestines due to various factors is an important reason for its happening. Insufficiency of oxygen in the intestines deforms the healthy functioning of epithelial cells bringing the medium susceptible for infections due to which the necrosis beginning on mucosa membrane of the intestines may develop down to the depth of the intestines’ innermost layer. Roughly 10-26% of all the infant deaths being observed in the newborn intensive care units of US hospitals are occurring due to Necrotizing Enterocolitis (NEC). This happens very rarely in infants who are breast-fed.

A series of controlled researches have been conducted on baby rats for the purpose of understanding the causes of Necrotizing Enterocolitis (NEC). These baby rats have been sorted out in three separate groups as the ones fed only by breast milk, the ones fed only by baby food and the ones fed by baby food blended with oligosaccharides of breast milk. Animals in all three groups have been exposed to hypoxia (deprivation of adequate oxygen supply) for three consecutive days and their intestinal tissues have been analyzed at the end of the fourth day.

It has been observed that, while symptoms of enterecolitis in intestines of those fed solely by breast milk were the least, and in intestines of the ones fed by baby food blended with oligosaccharides of breast milk were relatively low, but in intestines of those fed only by baby food were extremely high. Medical reports too indicate that Necrotizing Enterocolitis (NEC) is quite rare in breast-fed babies for the oligosaccharides of breast milk prevent formation of this disease. What is amazing is that the oligosaccharides and the complex glycans which play preventive roles against infections are abundantly available in breast milk whereas they are not found in baby foods (2). Although galacto-oligosaccharides which are similar to oligosaccharides of the breast milk are being added into most baby foods, they have not served as preventive against necrotizing enterocolitis. Molecular researches are presently being conducted as to how oligosaccharides of breast milk do function in favor of prevention (2).

It has also been verified by researches that breast-feeding of the infants is having favorable effects on their development of a sense of taste and on likes and dislikes of foods during their childhood years. In a recently conducted research, sour, sweet, mildly sour, salty, bitter and tasteless foods have been given to infants who are being breast-fed, cow milk-fed and baby food-fed and their reactions to these foods have been observed and evaluated. Those who were fed by baby food made a lesser grimace and also preferred more soury and bitter foods (12). When these babies were later offered normal foods, they replied only for the tastes of foods which were similar to the foods they were previously given. Moreover, their facial expressions were lesser and insufficient in terms of differentiation of unpleasant tastes. Basically, the contents of baby foods and nutrients affect children’s future responses to those foods and nutrients and their taste perception ranges (3).

Breast milk conduces to expression of differing genes in infant’s intestines

A reply to discussions on “whether breast milk or readymade baby foods” is given by researchers of the University of Illinois. Of the 22 healthy infants, the researchers fed 12 with breast milk and 10 with readymade baby food for a certain period of time and later analyzed the messenger RNAs (mRNA) in the intestine cells collected from their stools. These mRNAs have been exposed to a number of molecular tests, being later analyzed and compared. The results have disclosed that gene groups different from each other were being activated in intestines of the infants who were being fed by breast milk and baby foods. Genes of intestines that were expressed differently as foods of infants were diversified (4). Moreover, such a different reading, that is, revealing of the genes’ potential was not limited to only a couple of genes. Contents of baby foods and nutrients have been influential on the expression of hundreds of genes. The most striking outcome was that, while the data encoded by the gene that was assigned for revealing response of the genes being exposed to hypoxia (deprivation of adequate oxygen supply) was properly expressed and activated in infants who were fed by breast milk, the data encoded by such genes of the infants who were fed by baby foods was not being described and read. Thus, the probability of developing of enterecolitis (inflammation of the intestines) due to hypoxia (deprivation of adequate oxygen supply) was increasing. It has been understood that preference of feeding the newborns with either breast milk or baby foods plays a significant role in disclosing the data of about 140 genes which stimulate quick development of their intestinal and immune systems. In other words, the genes which are assigned for preservation of the immune system and thus for strengthening the infants against diseases are being easily expressed in the intestines of infants fed by breast milk but not of the ones fed by baby foods (4).

Finally, it is vitally important to feed the infants in hospitals’ newborn units more with breast milk in order to stop the developing of Necrotizing Enterocolitis (NEC). It has been understood that reading and suppression of the genes which are assigned for arrangement of particularly stomach-intestine functions are being arranged depending upon both development and epigenetical mechanisms as, for instance, the environmental factors that influence nutrition. This assertion shows that, while future studies will shed light on how to make ingredients of baby foods more similar to those of breast milk, it will never be substituted by any other nutrient.

Hamza Aydin is a freelance writer from Turkey with PhD degree in biology.

Notes

1. Katie L. Tooley et al. (2009). Maternal Milk, but not Formula, Regulates the Immune Response to ?-Lactoglobulin in Allergy-Prone Rat Pups. Journal of Nutrition, Vol. 139, No. 11, 2145–2151, November 2009.
2. Bode,L., Goth,K., Guner,Y. et al.(2010). Human milk oligosaccharides prevent Necrotizing Enterocolitis in neonatal rats. FASEB J. 2010 24:206.3 [Meeting Abstract]
3. Mennella, J. A. Et al. (2009). Early milk feeding influences taste acceptance and liking during infancy. Am J Clin Nutr. Vol. 90, No. 3, 780S-788S.
4. Chapkin, S.R. et al. (2010). Noninvasive stool-based detection of infant gastrointestinal development using gene expression profiles from exfoliated epithelial cells. The American Journal of Physiology, Gastrointestinal and Liver Physiology. Volume 298, Issue 5. May 2010.

We are three pairs of large glands that secrete into the mouth through canals and hundreds of very small glands around the throat. The large glands in front of the ear area are called the parotid glands, the glands under the chin are called the submandibular glands, and the ones under the tongue are called the sublingual glands. The parotid glands secrete saliva from the sides of the upper molar teeth, the submandibular glands from the front under the tongue, and the sublingual glands from many openings in the mouth’s base. There are also many more salivary glands in your inner cheeks and lips, and in all other wet spots in your mouth and throat.

Every sugary and starchy food you eat must first interact with our secretion in order to be digested. For this, an enzyme called ptyalin has been placed within us. But for this enzyme to work properly you must chew your food well. Also, you shouldn’t eat anything that is too hot or too cold, or anything that could change the pH (acidity) level of your mouth. Otherwise, this enzyme cannot function correctly. We produce an average of about 1000 milliliters (one liter) of secretion every day; however, we have the capacity to produce 1.5 liters of saliva per day.

Sometimes, the calcium in our enzymes may precipitate and form tartar due to acidic foods. Tartar can sometimes block our secretion canals. When you eat something, saliva production accelerates; but if our secretion canals are blocked by tartar, then the saliva cannot flow. This causes infection accompanied by severe pain and swelling. If our canals aren’t completely blocked, we may swell a little while eating, but we will slowly deflate after a while. Microbes can reproduce easier in accumulated saliva that cannot flow, thus causing severe pain and swelling. Our most frequently seen infection is the one that makes the parotid glands swell up, and is called the “mumps”. Even though it is seen more frequently in children, it may also be observed in adults. The swelling of both of the parotid glands is more frequent in alcoholics.

The thiocyanate ions that have been put in our saliva secretion kill the bacteria in your mouth by breaking them apart. In addition, lysozyme enzymes attack and kill bacteria in your mouth while digesting food remains to prevent the bacteria to feed and reproduce. Hungry bacteria perish more easily. Our infinitely merciful Lord put special proteins called anticorps in our saliva to prevent many diseases that can enter from the mouth before they develop. These anticorps act like special agents that attack and destroy bacteria. If we don’t secrete enough saliva, ulcers will develop in your mouth frequently. If they last long enough, they will get infected and also cause tooth decay.

The control of our secretion is connected to an area that includes the appetite center in the brain stem through the involuntary nervous system. When you smell or taste foods you like, we immediately start secreting saliva as a reflex. When you come across foods that you don’t like, or when you get scared or excited, we slow down saliva production, again reflexively. Suspects in the past used to be given a handful of rice to swallow, with the thought that the real culprit would not be able to swallow them, because the excitement caused by the feeling of guilt would cause his/her mouth to dry.

Diabetes, which is a systemic illness, also has a negative effect on our functioning. Diabetes presents itself with drying of the mouth, along with excessive intake of water, and the frequent need to visit the restroom. One type of rheumatoid arthritis may also cause dry mouth and dry eyes together with joint pain.

As you see, Peter, I’ve briefly explained to you how invaluable and necessary your saliva is. I have not even mentioned our histological and anatomical structure, which resembles a bunch of grapes. I believe you can imagine how each and every one of my gland cells is like a perfect biochemical factory. You wouldn’t relate all these to your mouth being wet for no reason, would you?

Irfan Yilmaz is a professor of biology in Dokuz Eylul University, Izmir, Turkey.

The apple

Most people think of an apple as a perfect example of beauty, joy, and health. Indeed, the apple is endowed with a shape that is appealing to the human eye, a beautiful range of colors, a pleasant taste and a long list of health benefits for humans. These , (1) containing two types of fibers that work in tandem to lower blood cholesterol levels, (2) helping to prevent heart disease, (3) cancer-protective activity, (4) helping remove toxic substances, such as lead and mercury from the blood, and (5) helping to reduce the risk of kidney stones. A major survey published in the May 2004 issue of the Nutrition Journal provided a review of 85 studies and identified a number of health benefits of apples, including the ability to reduce the risk of cancer, heart disease, asthma, and type II diabetes when compared to other fruits and vegetables. In addition, eating apples has also been associated with increased lung function and increased weight loss.1

Now consider all these benefits and look at how we get apples. An apple tree knows nothing about humans. An apple knows nothing about the human visual system, tastes, or body functions. How is it then that an apple is so appealing and beneficial for humans?

Honey

Honey is one of the substances produced by honeybees. In addition to being a nutritive sweetener, medical research has also found that the unique composition of honey makes it useful as an antimicrobial agent and antioxidant. These effects are due to a substance called “propolis,” which the honeybees make by combining tree sap with their own secretions. They use propolis as an anti-bacterial, anti-viral, and anti-fungal substance to protect the honeycomb. It has been found that propolis contains well-researched anti-cancer substances, such as caffeic acid methyl caffeate, phenylethyl caffeate, and phenylethyl dimethylcaffeate. Daily consumption of honey raises the levels of protective antioxidant compounds in the blood level in humans, according to research presented at the 227th meeting of the American Chemical Society in Anaheim, CA, March 28, 2004.2 Furthermore, researchers have discovered that these substances in propolis prevent colon cancer in animals.3 New studies are also looking into honey as an agent for increasing athletic performance and as a wound-healing agent. Honey has been a popular traditional remedy for many medical conditions.

Now consider these benefits of honey and how we obtain honey: Honeybees know nothing about humans. In fact, if they are agitated, they may sting humans and sometimes cause their death. The honey they make, however, has so many healing benefits that honey has been used in many foods, herbal supplements and, beauty products. The same question comes to mind: How did this come to be?

Milk

Milk is produced by mammals. In particular, cows, sheep, and goats produce milk that is consumed in many cultures.

Cow’s milk, for example, and the dairy products derived from it, promote strong bones by being a very good source of vitamin D and calcium, and a good source of vitamin K-three nutrients essential to bone health. Calcium has long been recognized for its role in building healthy bones. This is not the only benefit of calcium, however. Recent studies have shown other benefits such as helping protect colon cells from cancer-causing chemicals, helping prevent the bone loss that can occur as a result of menopause or certain conditions, such as rheumatoid arthritis, and helping to prevent migraine headaches in those who suffer from them.

Other essential nutrients in milk include iodine, a mineral essential for thyroid function, riboflavin and vitamin B12, which are necessary for cardiovascular health and energy production, vitamin A, a critical nutrient for immune function, and potassium, a nutrient important for cardiovascular health.4 Researchers have found that a beneficial fatty acid called CLA inhibited several types of cancer in mice. Test tube studies also indicated that this compound kills human skin cancer, colorectal cancer and breast-cancer cells. There are other indications of benefits of CLA, such as helping lower cholesterol and prevent atherosclerosis.(5)

The cow, the sheep, and the goat know nothing about humans. They do not know how our body functions or what our sense of taste is. Yet, the milk they produce serves as a tasty and healthy food. The same question arises: How did this come to be?

Humans also produce other nutritious foods from milk, such as cheese and yogurt. Yogurt is particularly interesting because it is made with the help of beneficial bacteria called L. bulgaricus and S. thermophilus. Everyone has bacteria inside their bodies; especially in the stomach and intestines where food is broken up and digested. Eating yogurt encourages the beneficial types of bacteria to multiply in your digestive track, helping protect the system against harmful microorganisms that cause stomach upsets and infection. Some people cannot drink milk due to lactose intolerance, yet they can consume yogurt. The emerging health benefits of yogurt include boosting the immune system, lowering serum cholesterol, and helping in the prevention and management of certain cancers. In addition, yogurt is a good source of protein, calcium, potassium, vitamins B12, and riboflavin.

Now let us turn to the two perspectives that explain, or attempt to explain, how these health-giving substances reach us: The “bounty” perspective and the “chance” perspective. Let us explore these two perspectives in more detail. First, the bounty perspective.

The bounty perspective

The bounty perspective suggests that the delicious and beneficial foods we enjoy in this world are bounties of a God with infinite knowledge and wisdom.(6, 7) God knows us because He has created us. He knows what benefits us and what harms us. He loves us and He wants to show us His love through signs. The bounties, which include foods among others, are designed to benefit us and appeal to us. In return for these bounties, He expects us to recognize Him as our Lord, our Creator, and Sustainer. He expects us to feel thankful to Him and to express our thanks through worship.

The basis for the bounty perspective can be found in the scriptures of the Abrahamic religions, Judaism and Christianity, as well as in the Qur’an. The first example is from the Bible: Every creature of God is good, and nothing to be refused, if received with thanksgiving (1 Tim. 4). Another example, from David’s Psalms as they appear in the Bible states: Be thankful to Him, and bless His name. (Psalms, 100). A striking example from the works of St. Paul is the following:

And so He gathered together a people for Himself, and fostered them with many liberal distributions of His bounty, and, after so often finding them most ungrateful, ever exhorted them to repentance and sent out the voices of the universal company of the prophets to prophesy.

The sixth chapter of the Qur’an is entitled “Cattle,” and mentions some benefits of domesticated animals, as well as dispersing some myths and false beliefs about them:

And of cattle (He created) beasts of burden and those which are fit for slaughter only; eat of what God has given you and do not follow the footsteps of the Satan; surely he is your manifest enemy. (An’am 6:142)

The following Qur’anic verses mention cattle and milk explicitly:

And God has sent down water from the cloud and therewith given life to the earth after its death; most surely there is a sign in this for a people who would listen. And most surely there is a lesson for you in the cattle; We give you to drink of what is in their bellies-from between the feces and the blood-pure milk, easy and agreeable to swallow for those who drink. And of the fruits of the palms and the grapes-you obtain from them intoxication and goodly provision; most surely there is a sign in this for a people who ponder. (Nahl 16:65-67)

In the following verse, the honeybee is mentioned by name, as well as the various semi-liquid substances that they produce, including honey:

And your Lord revealed to the bee saying: Make hives in the mountains and in the trees and in what they build: Then eat of all the fruits and walk in the ways of your Lord submissively. There comes forth from within it a beverage of many colors, in which there is healing for men; most surely there is a sign in this for a people who reflect. (Nahl 16:68-69)

The chance perspective

The chance perspective is based on Darwin’s theory of evolution, where there is no place for a merciful God.9, 10 It attributes the phenomenon of these health-giving foods to chance working with natural selection over time. It asserts that early humans or their supposed ancestors have experienced a random mutation (a change in the genetic code), which caused some of them to like apples. Those who liked apples ate them and benefited in turn. These benefits have given them a competitive advantage over others who did not like apples. Those who liked apples were able to survive better under difficult circumstances and produced more offspring than others. Through many generations, those humans who did not like apples have disappeared and today almost all humans enjoy and benefit from apples.

Consequences

The consequences of the two perspectives are completely different. If all health-giving natural products are loved for themselves, if they are thoughtlessly delighted in only for the material pleasures that they yield, that love is merely the love of self. Also, those pleasures are transient and bring pain. People with this perspective are likely to be selfish, stingy, and wasteful. But, if they are loved as favors proceeding from Almighty God’s mercy and as fruits of His munificence, and if pleasure is obtained from them with good judgment by appreciating the degree of kindness in that munificence and favor, then this is both gratitude and is a pain-free pleasure. People with this perspective are likely to be thankful, prudent, and caring for those who are in need.

To better understand the difference in the nature and consequences of these two perspectives let us consider the following parable 11:

If a mighty king were to bestow a gift on you, such as an apple, there would be two joys in that apple for you. The first of these is that the apple would be loved because it is an apple, and there would be a pleasure peculiar to and to the extent of the apple. This love does not concern the king. A person, who puts the apple to his mouth and eats it in the king’s presence, without offering his appreciation to the king, loves the apple itself and his own soul rather than the king. The king is likely not to be pleased with this person’s attitude, despite the fact that he enjoys the apple. Moreover, the pleasure that the apple gives is very limited and passes quickly. After the apple is eaten it is gone, only regret remains.

As for the second kind of joy, it is for the royal favor that is demonstrated by means of the apple. One who holds the apple precious, as if it were the sample and embodiment of a royal favor, shows that he loves his king. Moreover, the pleasure in that fruit, which is a sort of container for the favor, is such that it is far greater than the pleasure obtained from a thousand apples. This pleasure, then, is the essence of thankfulness. This love is a respectful love for the king.

Conclusion

We have presented two explanations for the phenomenon of the presence of health-giving foods in nature and for the abundance of appealing and beneficial food on Earth, such as apples, honey, and milk that are produced by plants and animals that know nothing about humans. The bounty explanation asserts that these are the bounties of a Merciful and Infinitely-Wise Creator who expects us to recognize these as bounties and be thankful to Him. The chance perspective attributes this situation to random mutations and natural selection working over time. Because God works through laws in this world, we cannot see His hand of mercy in action with the eyes in our heads. However, can we see signs of this mercy with the eyes in our heart? This is a challenge for the inquisitive mind.

That is God, your Lord, there is no god but He; the Creator of all things, therefore serve Him, and He has charge of all things. Vision comprehends Him not, and He comprehends (all) vision; and He is the Knower of subtleties, the Aware. Indeed there have come to you clear proofs from your Lord; whoever will therefore see, it is for his own soul and whoever will be blind, it shall be against himself and I am not a keeper over you. (An’am 6:102-104) 

References

1. Mateljan, George, Healthier Eating Guide and Cookbook, Health Valley Foods, 1987.
2. Mateljan, George, “The World’s Healthiest Foods,” on the web at http://www.whfoods.com/.
3. Mateljan, Healthier Eating Guide and Cookbook.
4. Mateljan, “The World’s Healthiest Foods.”
5. ibid.
6. Nursi, S., The Words, Kaynak A.S., Izmir, Turkey, 1997.
7. Abdel Haleem, M.A.S., (trans.), “Chance or Creation,” original attributed to al-Jahiz (AD 776-869), Garnet Publishing, Berkshire, UK, 1995.
8. Pao, D., “Thanksgiving: An Investigation of a Pauline Theme,” New Studies in Biblical Theology 13, Apollos-Intervarsity Press, 2002.
9. Darwin, C., Charles Darwin’s Letters: A Selection 1825-1859, Cambridge University Press, NY, 1996.
10. Boyd, R., How Human Evolved, W.W. Norton & Co., 2002.
11. Nursi, The Words. 

“The things that I fear most for my people are being overweight, sleeping too much, laziness and a lack of deep faith.” 1
Prophet Muhammad (peace and blessings be upon him)

Effective time management occurs only when we force ourselves to perform important activities within a plan so that we can reach our goals. Goal setting and planning our activities are important steps in this. But if we fail to engage in these activities and to finish them, then we end up with an unfulfilled plan on our hands. Our mind-body is the only vehicle through which we can accomplish our goals in life. Our eating habits, including the type and amount of food we eat, affect our mind-body in many ways, such as our energy and stress level and our sleep patterns. Hence, it is crucial to examine the impact of eating habits on our mind-body. It is notable that time-management literature’s vast majority pays little or no attention to this aspect of mind-body control. In this article we will consider three factors in this respect: The impact of the amount of food we eat, the timing of meals, and the nature of our food.

“Limit eating, limit sleeping, limit talking. This is the path to the spiritual life.” – Sufi proverb

The Impact of How Much We Eat and Drink

There is little mention of eating habits in time-management literature. However, our eating habits affect our management of time in many different ways. Let us first consider the times of our day that are immediately affected by our eating and drinking habits:

1. Food preparation or waiting time,

2. Eating/drinking time,

3. Digestion and mental recovery time after the meal,

4. The time spent in the lavatory, and finally

5. The extra sleep we may need after a heavy meal.

It is easy to see that the impact of each of these factors is proportional to the size of the meal. The more food we prepare or ask for, the longer the preparation/waiting time will be. More food also takes longer to eat. The next stage, which is very important, is the time needed for digestion and mental recovery after the meal. Depending on the type and amount of food we intake, the digestion time can range from one hour up to three or four hours. When the amount of food is great, our digestive system competes with our brain for the limited amount of sugar in our body. This may prevent our brain from functioning at its peak. Consequently, we may experience a lack of focus, a lack of energy, or we may feel sleepy. Most people try to compensate for such feelings by drinking caffeinated beverages, which have their own disadvantages.

The time we spend in the lavatory is also proportional to the amount of food we eat. When we eat more, our visits are more frequent and more time is spent there. Eating foods that are rich in fiber is also another cause of frequent visits to the lavatory. But a diet deficient in fiber is not healthy, so the way to cut back on time spent there is not to cut back on fiber-rich foods, but rather to cut back on the amount of food we eat.

Finally, the type and the amount of food we eat affect our sleep patterns. First, when we eat more, we need to sleep longer. It is no coincidence that people who overeat also tend to oversleep. But the impact is not limited to sleeping time alone. Stimulating foods or drinks near bedtime disturb our sleep patterns and cause us to benefit less from our sleep. This, in turn, results in our efficiency being affected the following morning.

When we consider all these factors, we begin to realize how overeating makes self-management difficult and we can understand the wisdom behind the prophetic saying “No human being has ever filled a container that is worse than his stomach. . .”2

The Impact of What We Eat and Drink

In addition to the amount of food, the type of food we eat is also important. Certain types of food may energize our brain, while certain others make it sluggish.3 In order to increase one’s energy levels, nutritionists recommend a balanced diet that is devoid of harmful substances. An important property of the food we eat is what is known as the “glycemic index.”4

The Glycemic Index of Foods

Since sugar is the substance that gives us energy, many people are under the false assumption that the more sugar we consume, the more energetic we feel. This view, however, fails to account for the compensatory balance in our body. When we consume large amounts of sugar, either in the form of pure sugar, or via foods that are rich in sugar, the amount of sugar in our blood stream increases. Our body responds to this situation by secreting insulin into the blood stream, reducing the amount of sugar. If the increase in the sugar level is very steep, than the body reacts strongly to reduce it and causes the sugar level to fall to a very low level. This is why we feel sluggish for some time after consuming sugar-rich foods.

In order to avoid the down-time of insulin compensation, nutritionists recommend that we avoid foods that are high in simple sugars and which have a high glycemic index in carbohydrates. The “glycemic index” measures how much the levels of circulating blood sugar increase within a few hours after eating a particular food. Examples of foods and drinks with lots of simple sugars include cookies, cakes and other baked goods, candy bars, sodas, and fruit juices. These foods and drinks include large amounts of simple sugars, such as glucose or fructose. Initially, they give us a quick energy boost. In the longer term, however, the body’s monitoring system increases the levels of insulin in the blood and hence we experience a quick decline shortly after this boost. The brain can only use glucose for energy. When the glucose level drops in the blood, the brain cannot perform at its peak. We may end up feeling even more drained than before we ate or drank. In order to maximize brainpower and mental focus, we need to minimize fluctuations of blood sugar by selecting foods with lower glycemic index numbers. These will break down more slowly and release glucose gradually into your bloodstream. The insulin response will also be more gradual and we will not suffer a mental down time. The following table shows the glycemic indices of certain foods:

The Interaction of Food with Hormones

Our food intake also influences the release of important hormones, such as serotonin, melatonin, and dopamine. Serotonin gives us feelings of well-being, personal security, and relaxation. A shortage of serotonin may leave us feeling very tired, needing excessive sleep, with feelings of low self-esteem, causing negative thinking, and maybe even difficulty in concentrating. However, excessive levels of serotonin are also harmful.

Melatonin is a hormone that is believed to be involved in the regulation of sleep. Melatonin secretion is significantly higher at night, although some is produced during the day. The pineal gland, where melatonin is produced, functions as a biological clock by increasing its output of melatonin at night by more than ten times. This increase in secretion begins around sunset and reaches a peak at around 2 a.m. After this peak, it falls to a low level by the time of sunrise. High levels of melatonin can induce drowsiness.

Dopamine stimulates alertness and awareness. However, excess levels can cause an increased heart rate, muscular tension, and disrupt sleep patterns, as well as resulting in shortened attention span and excessive self-confidence. Excess levels of dopamine have been associated with ADHD (Attention Deficit Hyperactivity Disorder) and risk-taking behavior.

Serotonin, melatonin, and dopamine are constantly being produced in our bodies. But we can increase or decrease their levels by changing our habits. Our eating habits, spiritual well-being, and activity all affect the hormone chemistry in our bloodstream and in our brain. These in turn affect our moods and tendencies.5 This is one reason why we can feel differently about the same task at different times of the day. Carbohydrates, for instance, can alter the level of serotonin in our brains and bring on feelings of calm and relaxation. While these effects can be desirable at night, they are certainly not what we want when we need to increase our energy level. Certain proteins can help increase levels of dopamine. Thus, we may prefer a menu rich in proteins rather than carbohydrates before a mentally demanding task. In the evening, some hours before we go to bed, we may want to avoid stimulating foods as they may interfere with our sleep. If our sleep is affected, we may wake up drowsy and drained.

The Impact of Caffeinated Drinks

Although caffeine can induce a short-term stimulation to our body and mind, it will also cause a negative rebound effect. Furthermore, in the long run the brain adapts to caffeine intake and may not be able to function at its peak when we do not supply it with the accustomed levels of caffeine. This is an unhealthy dependency. If you are already used to taking caffeine regularly to boost your energy, work on slowly eliminating it from your diet. Decaffeinated coffee and tea may help get rid of the addiction while maintaining a placebo effect. One advice for a quick lunch that will not deplete your energy, but rather increase it, is to eat pure protein. Tyrosine, one of the amino acids in protein, is well known for its ability to increase levels of alertness and energy levels. Foods such as broiled fish, sliced poultry, boiled eggs, or tuna are good sources of tyrosine.

Additional advice from nutritionists to prevent fatigue includes getting enough iron, taking advantage of herbs, and preferring natural foods over artificial ones.

Conclusion

In this article we have addressed a commonly overlooked aspect of time management: The impact of our eating habits on self-control and productivity. In addition to its negative consequences on our health, eating too much also affects how we make use of our time. Overeating is one of the primary causes for excessive sleep, fatigue, and loss of mental energy. Foods rich in simple sugars in particular are responsible for dips in performance shortly after consumption. The type of food we eat and the timing of our meals also impact our mind-body. Various hormones that affect our performance are affected by our nutrition pattern. In the prophetic saying we quoted above, Prophet Muhammad, peace and blessings be upon him, links excessive sleep, laziness, and a lack of reflection with overeating. It is remarkable that such sound medical advice came from a person who lived in the 7th century. The recommendation in this prophetic tradition is fully applicable today: Moderate eating is the key to self-control and effective time management. 

Footnotes

1. Suyuti, Jam’ul Jamawi, 832.
2. Tirmidhi, Zuhd 47; Ibn Maja, At’ima, 50.
3. Chafetz, M., Smart for Life, Penguin Books, New York: 1992.
4. Jennie Brand-Miller et al., The New Glucose Revolution –
5. Complete Guide to Glycemic Index Values, Marlowe & Company, New York: 2003.
6. Kotulak, R., Inside The Brain: Revolutionary Discoveries of How the Mind Works, Andrews McMeel Publishing, Kansas City: 1997.