“And when I fall ill, it is He who restores me to health” (26:80)
Dear Nasirat!
You and I are going to work together in every month to keep our body and mind as healthy as possible!
Lets begin with the current news about the lockdown! We’ve been given lots of advice about washing hands regularly, wearing masks and not to meet and greet each other in homes. But not much is said about mental health which is very important. Did you know it’s not just our physical bodies that we need to take care of but our minds as well?
Think of your body as a machine, your brain being the control centre. If your brain becomes unwell, it can affect your mood and how you think. The current pandemic and lockdown has had many children feel lonely, frustrated and unable to make sense of it all.
These feelings can be normal but sometimes they can worsen and become ‘too much’; you might find yourself;
- Struggling to sleep at night/having bad dreams
- Keep thinking about things that worry you e.g. your family getting the virus
- Becoming panicky if you forget to wash your hands or someone near you coughs etc.
- When you worry, you feel like you can’t breathe/your heart is beating too fast/ you feel dizzy
- You’re sometimes unable to concentrate in school
- You don’t feel like eating as much as your normally do
- Your tummy hurts or you feel like you’re going to be sick
If you have any of these and you don’t know what to do, please do not worry!
The good news is that there are lots of things you can do to keep your mind healthy and happy during the lockdown!
- Share your feelings
They say a problem shared is a problem halved! Find someone you trust, whether that’s your parent, an older sibling or teacher and speak to them about your feelings. You need to explain to them what you’re feeling and thinking, for example ‘I can’t sleep at night because I’m worried about my mum getting coronavirus’. By sharing your worries they become less powerful, and the person who you have shared them with can give you advice, guidance or even a hug that will make you feel better. Not sharing your feelings, makes them grow inside you making you feel worse.
- Make time for fun activities!
It’s important to take time to relax and distract yourself by doing things you enjoy. Take time out during your day, even if it’s just 30 minutes, to do something you love- whether it’s drawing, reading, creative writing, arts and craft etc.
- Keep to your routine
The coronavirus has completely changed the way we live our lives. This change can be making us more anxious. One way we can take back some control is by keeping up with our daily routines. Even if you are learning online or aren’t going to school, it’s important to still wake up at the same time you usually did, change out of your pyjamas and not spend too much time watching TV or phones. Of course it can be fun to have a few ‘lazy days’ now and then, especially if you’ve recently sat exams but if you don’t keep to a normal routine then your mood might become low, feel a lack of motivation and become frustrated. Think back to summer holidays- when they begin, you’re really excited to have time to relax but by the end of them, you can’t wait to go back to school!. Human beings crave routine and structure. This is why Allah the Almighty, in His infinite wisdom, ensured Muslims have this daily structure through the offering of our five daily prayers.
- ‘Switch off’ before bedtime
You probably need your laptop for online learning, but studies show that our laptops and mobile phones use ‘blue light’. This ‘blue light’ can make it difficult for you to sleep because your brain thinks it is still daytime. You should ensure that you don’t use your phone for at least an hour before you go to sleep. Instead, use that time to have a shower, drink some warm milk, or read a book. You should then find it easier to fall asleep.
- Exercise
Let’s not forget to keep your body healthy as well. How you feel physically can affect you mentally. It is recommended that you do at least 30 minutes of activity every day. Even during lockdown, you’re allowed out to exercise so why not take your mum or dad for a walk in the park after dinner? That way everyone gets to exercise, and bond as a family too as you’re not distracted by TV, computer and hopefully the phone! When you exercise, your brain releases chemicals called endorphins that make you feel happy. So, the more you exercise the happier you should feel!
Hazrat Musleh Maud (ra) said;
“We inculcate the habit of physical exercise so that we can be lithe and active, so that our limbs become strong and so that we gain courage.” (Al-Fazl, 28 March 1939, p. 2)
- Eat well
With the lockdown, a lot of restaurants and takeaways are offering deals on apps such as Deliveroo or Just Eat! Whilst there is nothing wrong with the occasional treat, as Muslims we should ensure we eat with moderation. Your meals should mainly consist of fresh vegetables, lean meat or fish and some complex carbohydrates such as rice or pasta. Although fast food like pizza, burgers or ice cream taste good, they don’t have the nutrients your body needs. That’s why you feel hungry soon after eating a meal from somewhere like McDonald’s. Not only this but they also contain fats that can over time clog up the blood vessels that supply your heart. In future, you might end up developing serious medical problems.
Fast food also contains refined sugars. Refined sugars can make you feel like you have a lot of energy for a small amount of time, after that they cause a ‘crash’ where you feel like you have no energy.
The Promised Messiah (as) warned that the food we eat affects our mind, and therefore our spiritual state. He writes;
“It should be understood that according to the Holy Qur’an, the natural state of man is intimately related to his moral and spiritual states. So much so that even his eating and drinking habits affect his moral and spiritual states.” (Philosophy of the Teachings of Islam, pp. 18)
- Speak to a doctor
If, after trying all of the above for a few weeks and you still are struggling then it’s important for your mum to take you to your GP. They would help by doing tests to make sure you are physically healthy. They can also listen to your concerns and offer their expert guidance and support.
- Prayer
In the Holy Quran, Allah tells us “…Pray unto me, I will answer your prayer…” (40:61). Prayer is our protection; We can speak to our beloved Lord and ask for His help. When you are feeling especially worried or stressed, take the time to pray 2 rakats of nafl namaz. When praying, try to really focus on the meaning of the verses you are reciting, this will help focus your mind and strengthen your prayer.
Have any questions about your health? Is there something you’ve always wanted to ask a doctor but have been unable to for some reason? Eg: Eczema? Acne? Anxiousness?
Well you can ask me here anonymously if you wish and see it answered in the next issue! Submit your questions to: secnasirat@lajnauk.org
May Allah always be with you.
Dr Basma Ikram
