TOTAL WELLNESS FOR THE MUSLIMAHDr Rauzanah Afandi

MBBS (S’pore)

WELLNESS IS… WHO definition

“Health is a complete physical, mental and social well-being and not merely the absence of disease or infirmity”

An approach that emphasizes preventing illness and preventing premature aging as opposed to treating diseases

The integration of body, mind, emotions and spirit

the appreciation that everything you do, think, feel and believe, has an impact on your state of health and the health of the world

WELLNESS IS…

WELLNESS IS…

A choice – a decision you make to move toward optimal health

A way of life – a lifestyle you design to achieve your highest potential for wellbeing

A process - developing awareness that health and happiness are possible in each moment of life

WELLNESS IS…

WELLNESS IS…

Islamic definition of humankind As-Sajda 32:7-9 “…Then He fashioned him in due proportion, and breathed

into him the soul(created by Allah for that person)….”

Body (Jasad)

Soul (Ruh) Self (Nafs ) Heart (Qalb) Mind (‘Aql)

WELLNESS IS…

Our Bodies are Entrusted to us, thus our Amanah to preserve and care for it

It is the Vehicle for our Ruh Hadith :“The Stronger Believer is Better than a

weak believer” We are Together in this temporary Journey to

Hereafter Each of us at Different Phase

WELLNESS IS…

A Healthy Soul = Peaceful, Restful Soul

Al-Fajr 89 : 27-30 (To the righteous soul will be said:) “O (you)

soul, in (complete) rest and satisfaction! Come back to your Lord well pleased(yourself) and well-pleasing unto Him. Enter you, then, among my Honoured slaves, and enter you My Paradise."

WELLNESS IS…

EAT

WELLNESS JOURNEY

MOVE

PRAY

LOVE

SLEEP

LOVE

LOVE DEEPLY Love Allah our Creator and SustainerAs-Sajda 32:7-9“……But He fashioned him in due proportion, and

breathed into him something of His spirit….” Love for the sake of AllahAli Imran :31“ Say: If you really love Allah, then follow me, Allah

will love you and forgive you your sins. And Allah is Oft-Forgiving, Most Merciful”

LOVE DEEPLY Love Rasulullah (s.a.w) Follow his Sunnah Love Our Parents Serve them when they are still alive, make

du’a for them when they have passed on. Love Yourself : Healthy Self-Esteem At-Tin : 4 “We have created man in the best of moulds” We are Khalifah (Leader) on Earth

LOVE DEEPLY Love Our Brothers & Sisters Al-Hujuraat 49:10-13 Avoid Suspicion Avoid “I am better than thou” Attitude Avoid Spying on each other Avoid Backbiting Forgive their Weakness Cover their ‘Aib (Wrongdoings)

LOVE DEEPLY Love Positive People & Environment They will Motivate and Inspire

Love the Positive Side of People and Situations (Husnudzzon)

Love Helping Others

Love Sadaqah (even Smiling is Sadaqah)

PRAY

PRAY HARDAdh-Dhariyat 51:56 “And I (Allah) created not the jinn and

humankind, except to worship Me (Alone).”

Ar-Raad 13 :28 “…..Verily in the remembrance of Allah do

hearts find rest.”

PRAY HARD The heart becomes well when it acquires

knowledge of Allah and His Names, Attributes, Actions and Commandments

The heart also becomes well when it prefers acquiring Allah's Pleasure and prefers what He likes, all the while avoiding His prohibitions (avoid Sins)

PRAY HARD Forms of Zikr (Remembrance of Allah) Solat Al Baqara 2:153 “O ye who believe! Seek help with patient

perseverance and prayer: for Allah is with those who patiently persevere(sabr)”

Solat is like food for the soul

PRAY HARD Read the Qur’an Daily Ash-Shifaa’(Remedy) Al-Huda(Guidance)

Make Du’aAl-Ghafir 40:60 “And your Lord says “Call on Me, I will answer

your (Prayer)”

PRAY HARD Zikrullah (Tasbih, Tahmid, Takbir)

Ayat-Ayat Shifaa (Healing)At-Taubah : 14Yunus :57An-Nahl : 69Al-Isra’ : 82Ash-Shu’ara : 80Al-Fussilat : 44

PRAY HARD Seek Forgiveness (Istighfar & Taubat) Soul Cleansing (Sins) Sins are like Poison to the Heart, weakens it

Attitude of Gratitude (Syukur) For every Blessing

Tawakkal Rely solely on Allah

EAT

WELLNESS JOURNEY

MOVE

PRAY

LOVE

SLEEP

EAT RIGHT

EAT RIGHT Qur’an & Sunnah Eat Foods that are Halal and Wholesome (Halaalan Thoiyiban)

Eat when Hungry, Stop before Full

1/3 food, 1/3 drink, 1/3 breathing

No vessel worse than the Stomach

You are What you Eat The Food becomes Building Blocks for your

Cells Millions of cells Die and get Replaced Macronutrients - Carbs/Protein/Fat Micronutrients – Vitamins/Minerals/

Antioxidants

EAT RIGHT

EAT RIGHT

Portion Control : “3333 diet” daily 3 servings of complex carbohydrates 3 servings of lean protein (plant/meat) 3 servings of fruits 3 servings of vegetables

Use fist-sized portions

EAT RIGHT

EAT RIGHT

GRAINS VEGETABLES FRUITS MILK

OIL

S

MEAT & BEANS

Use Smaller Cups, Plates

Eat the Healthiest Food First (vegetable, salad, fruit)

Must you Clear your Plate?

EAT RIGHT

Breakfast like a King, Dinner like a Pauper

‘Alas Perut’ before attending party (fill stomach a little to Decrease Appetite)

Carry Plain Water when you go out

EAT RIGHT

Put healthiest foods at eye level at home (countertops, tables, fridge, pantry)

Judge the food by the skin color - More colour, more nutrients. Consider buying organic if you eat the skin

EAT RIGHT

EAT RIGHT

At the supermarket, load up cart with fresh produce at the perimeter of the store

Eliminate sugar as much as possible – if a snack has more than 10g, replace it

Consume beverage with less/no added sugar eg teh ‘O’ kosong, kopi si ‘siew tai’

EAT RIGHT

EAT RIGHT

EAT RIGHT

Sugar is the NEW cocaine

Replace chips, keropok etc. with nuts, seeds, apples, celery, carrots, yoghurt

When you receive junk food as gift, trash it. Avoid re-gifting it. Quit giving people unhealthy food

Choose healthier cooking methods

EAT RIGHT

Healthy Cooking Unhealthy Cooking

Broiled Baked Fresh Grilled Light Roasted Steamed Sautéed

Battered Breaded Buttery Creamy Crispy Cheesy Fried Glazed

EAT RIGHT

Read nutritional labels Look at total calories, sugar, fat and

sodium content Also look at the ratio of carbs to protein Go for 1:1 ratio Avoid ratio 5:1 or more Lesser artificial and processed

ingredients, the better

EAT RIGHT

Food Marketing Translation Low Fat No Added Sugar Trans-Fat Free Cholesterol-Free Artificial Flavour Natural Flavouring An essential source of vitamins & minerals

EAT RIGHT

Superfoods Avocados Berries Broccoli Salmon Chia seeds Pomegranate Dates Kale Dark chocolate

EAT RIGHT

EAT RIGHT

IMPORTANT TIP!

EAT RIGHT

IMPORTANT TIP!

EXERCISE

MOVE MORE We are Designed to Move – Muscles and Joints Our daily Ibadah involves Movement Start adding activity around your home or

neighbourhood : walking to market, running, cycling, taking the stairs, exercise machines.

Aim for 10000 steps (pedometer, smartphone, app)

Eliminate 1 hr of chair time from daily routine

Identify one way you can work without sitting, and test it out (eg. be a bus conductor)

MOVE MORE

Organize home or office to encourage movement over convenience

When you have a desk-bound job, stand up, walk or stretch every 20 min

MOVE MORE

EXERCISE Aerobic Running, Stair Climbing,

Elliptical Trainer, Cycling, Swimming

Resistance Training (Weight Training) Increases Muscle Mass Increases Metabolic Rate

(muscles burn more)

EXERCISE BENEFITS Increases Cardio-Respiratory Fitness

Improves Functional Capacity

Makes Daily Activities Easier, more Enjoyable

Lowers Blood Pressure

Increases Good Cholesterol (HDL)

Better Blood Sugar Control

Reduces Visceral Fat

Increases Muscle Mass and Bone Mineral Density

Reduces Anxiety and Depression (endorphins)

EXERCISE BENEFITS

Aerobic Exercise (Cardio) Improves cardio-respiratory fitness

30-60 minutes

3-5 days a week

55-90% of maximum heart rate (HRmax)

HRmax = 220-Age

EXERCISE INTENSITY

FITNESS TRACKING TOOLS iDAT app

SLEEPAl-Ghafir 40:61 “Allah, it is He Who

has made the night for you that you may rest therein and the day for you to see…”

SLEEP BETTER Sleep is Not a Weakness Sleep is a Necessity, not a Luxury Sleep Makes or Breaks a Day Ideal 7-9hrs of Sleep Quality is more important than Quantity Block all light in your bedroom at night A Cooler room helps you Fall and Stay Asleep Make Sleep a Family Value

SLEEP BETTER Short Term Effects of Sleep Deprivation Reduced Alertness & Performance Memory and Cognitive impairment Occupational Injury

Chronic Effects High Blood pressure Heart failure Stroke Obesity Depression and mood disorders Childhood growth retardation

HEALTH SCREENING

HEALTH SCREENING

Basic Screening Know your Blood Pressure and Cholesterol levels

Know you BMI and Visceral Fat

PAP smear

Breast self-examination

Mammogram

HEALTH SCREENINGAdditional Screening Blood Counts Tumour Markers Organ Functions Liver Kidney Thyroid Xrays/Scans Scopes (family history)

TOP 10 CANCERS

OBESITY IN SINGAPORE

BODY MASS INDEXBMI = Weight (kg) / Height x Height(m2)

BASAL METABOLIC RATE The minimum energy necessary to sustain life.

Higher BMR = better energy expenditure

BMR (kcal/day) = Body Mass (kg) x 24 x 1.05

% Body Fat 1. Subcutaneous Fat 2. Visceral Fat

VISCERAL FAT Visceral Fat (intra-abdominal fat) is the fat

that surrounds the vital organs on the trunk/stomach area.

High Visceral Fat increases the risk of High Blood Pressure Heart Disease Type 2 Diabetes Mellitus

VISCERAL FAT

VISCERAL FAT

VISCERAL FAT EXPLAINED

VISCERAL FAT

WHY WE NEED TO LOSE WEIGHT?

EFFECTS OF OBESITY

WEIGHT LOSS SURGERY

High risk

Not permanent

Redistribute fat from good to bad areas

Very expensive

TAKE HOME MESSAGE“Wellness is an active process, of increasing awareness

and making choices towards a more successful existence, here & hereafter”

6Ds of Wellness

• Destination• Desire• Determination • Discipline • Diligence • Dream Team

THANK YOU