Ramadan or not, one should never be too excessive in consuming food. While food is often viewed as a source of pleasure, Islam teaches us to embrace balance over excess. The Prophet Muhammad SAW said, “A human being fills no worse vessel than his stomach. It is sufficient for a human being to eat a few mouthfuls to keep his spine straight. But if he must (fill it), then one third of food, one third for drink and one third for air.” [Sunan Ibn Majah 3349]. 

Overeating and consuming an unbalanced diet leads to sluggishness, digestive problems, and a range of health issues down the line. But by following the Prophet’s advice, we’re improving our health while strengthening our connection to our faith. And here's the best part: science is now backing up what the Prophet taught us. 

So as you can see, moderation isn’t just spiritually fulfilling, it’s the key to feeling better and living healthier in the long run. 

1. A Balanced Diet 

Before nutritionists made “superfoods” a thing, the Prophet SAW had already perfected the art of a well-balanced diet. His diet consisted mainly of wholesome foods like dates, figs, barley, milk, honey, olive oil, vinegar, watermelon, and fresh vegetables. Meat was consumed in moderation.

Interestingly, the study of Prophetic Medicine today aligns with modern dietary principles, showing that food can be used as natural medicine. A hadith narrated by Ibn Majah states, “The one who sent down the disease sent down the remedy, and for each disease, Almighty has given a cure.”

2. Mindful Eating

Science calls it “mindful eating”. Which translates to paying close attention to the way food tastes and feels to improve digestion and prevent overeating. Islam calls it moderation and gratitude. The Prophet SAW said, “When one of you eats a meal, let him begin in the name of Allah.” [Sunan al-Tirmidhī].

Eating slowly and appreciating your food helps control portions and improves digestion. When we eat with intention and gratitude, we become more aware of our body’s needs, reducing the likelihood of overindulgence and discomfort.

3. Early Rising

Waking up early has long been linked to higher productivity, better mental health, and improved overall well-being. The Prophet SAW was an early riser, beginning his day with Fajr prayer—a habit now backed by science. Research shows that early risers tend to make healthier choices and have lower risks of chronic diseases.

The Prophet also maintained a disciplined sleep schedule, sleeping soon after Isha and waking up before Fajr. Prioritizing rest and aligning sleep with natural rhythms is essential for a healthy mind and body. In a world addicted to hustle culture, his rhythm reminds us that true success comes from balance, not burnout.

4. The Power of Fasting

The Prophet SAW said, “Fasting is a shield.” Beyond its spiritual rewards, fasting offers incredible health benefits. Modern research has shown that fasting can help regulate blood sugar, improve metabolism, and aid in weight management. Studies also suggest that fasting promotes cellular repair and reduces the risk of chronic diseases like type 2 diabetes.

By following the Sunnah of fasting, whether during Ramadan or through voluntary fasts, we not only fulfill an act of worship but also give our bodies the chance to reset and heal.

5. Stay Active

In today’s world, technology has made life more convenient—but also more sedentary. The rise of screen time and inactivity has contributed to growing health issues, especially obesity. The Prophet SAW, despite his many responsibilities, never neglected physical health. He said, “The strong believer is better and more beloved to Allah than the weak believer, although both are good.” 

Strength here refers to both physical fitness and spiritual resilience. Simple activities like walking, stretching, or engaging in sports can improve both physical and mental health. The Prophet SAW encouraged activities like horseback riding, swimming, and archery—not just for strength, but for overall well-being.

The saying, “Your body is an Amanah,” reminds us that caring for our health is a responsibility. A well-balanced life—rooted in good nutrition, mindful eating, early rising, fasting, and physical activity—enhances not just our worldly existence but also our ibadah. 

By following the Sunnah, we not only nurture our bodies but also align ourselves with a lifestyle that benefits us in both this world and the Hereafter. A healthy body, after all, leads to a stronger, more fulfilling spiritual journey.