Muslims derive therapeutic and spiritual benefits starting from the Wudu to the physical movements in the Salat-Takbir, Qiyam, Ruku, Sajda, Jalsa, and Tasleem. We perform five daily contact prayers (Salat) and voluntary prayers (Sunnah, Nafl) throughout the year and Taraweeh prayers during the month of Ramadan. This results in moderate physical exercise particularly to every muscle in the body. Some muscles contract isometrically (same length) and some contract in approximation or isotonically (same tension). The energy needed for the muscle metabolism increases during the performance of Salat, resulting in a relative deficiency of oxygen and muscle nutrients. In turn this deficiency causes vasodilatation - an increase in the caliber of blood vessels, thereby allowing blood to flow easily back to the heart. The temporarily increased load on the heart acts to strengthen the heart muscle and to improve the circulation within the heart muscle.
During the month of Ramadan, additional prayers are performed after salatul Ishaa, called Taraweeh prayers which vary from eight rakat to 22 rakat. There's a few minutes break after every four rakat for chanting and extolling the Majesty of Allah. After Iftar the blood glucose level continues to rise from the food ingested. Just before the Iftar meals, the blood glucose and insulin levels are at their lowest level. After an hour or so after the Iftar meal, the blood glucose begins to rise and also plasma insulin. The liver and the muscles take up the circulating glucose. The blood sugar reaches high levels in an hour or two and the benefits of Taraweeh prayers come into effect. The circulating glucose is metabolized into carbon dioxide and water during the Taraweeh prayers.
Hence, the Taraweeh prayers help in expanding the extra calories and improve flexibility, coordination, reduce stress-related autonomic responses in healthy persons, and relieve anxiety and depression.
Physical and Emotional Well-being
The gentle exercises performed in Taraweeh prayers improve physical fitness, emotional well-being and increase the longevity of the Namazi (one who performs the Salat or Namaz). When a little extra effort is made, as in performing the Taraweeh prayers, there will be a betterment in the endurance, stamina, flexibility and strength. It was noted that the five daily prayers (salat) produce the same physiological changes without any undesirable side effects as those produced by jogging or walking at about three miles per hour. Recent research studies performed on 17,000 Harvard alumni who entered college between 1916-1950 gives strong evidence that only moderate aerobic exercise, equivalent to jogging about three miles a day, promotes good health and may actually add years to life. Men who expended about 2000 kcal of exercise on a weekly basis (equal to a daily 30 minute walk, run, cycle, swim, etc.,) had one-quarter to one-third lower death rates than classmates who did little or no exercise. In addition to the health-boosting qualities of the salat (Namaz), the Namazi will be trained to be ever-ready for any unexpected physical exertion such as sudden lifting of children, chairs, or catching a public transportation vehicle. The elderly will accomplish this more securely and efficiently. Hence, this is an advantage for the elderly to maintain their physical fitness for a longer period of time. It has been observed that those who fast and perform the Taraweeh prayers report feeling much convalescing and robust.
Elderly
As human beings grow older, their physiological activity diminishes. As a result, their bones become thinner, and if not taken care of, will suffer from Osteoporosis. This condition causes the fractures of the bones in the elderly when they fall due to a loss of bone mineral content and consequent sponginess of the bones. The bone then becomes structurally unstable, brittle and susceptible to fractures. Primary osteoporosis is most common among postmenopausal (due to reduction in estrogen) women or those who have undergone a bilateral ocphorectomy (both the ovaries removed).
Women are six times more likely than men to develop Type I osteoporosis. The three major prevention strategies of osteoporosis are a high dietary intake of calcium and vitamin D, regular exercise and estrogen replacement in postmenopausal women. The skin also becomes fragile and crinkled. The repair processes of the body become slower and immune responses are decreased. In the elderly, their physical activity is reduced. As a result, they have lower levels of Insulin Growth Factor 1. Reserve functions of all vital organs decrease and the elderly are more susceptible to mishaps and ailments. Because of repeated and regular movements of the body during salat, the muscle strength, tendon power, joint, flexibility and the cardiovascular reserve are improved.
Hence, salat and Taraweeh prayers enable the elderly to enrich the quality of life and to meet with unforeseen difficulties such as falls which could injure their bodies. Therefore, Taraweeh prayers will improve their endurance, self-respect and self-confidence in being self-reliant.
Adrenaline is secreted even by minor activity. The secretion outlasts the incitement. Even after the Taraweeh prayers are over, the effects of adrenaline and noradrenaline are manifest. Adrenaline, also called epinephrine, is produced by the adrenal glands. The middle part of these glands, the adrenal medulla, secretes the hormone, which is chemically almost identical to the transmitter substance noradrenaline produced at the ends of sympathetic nerves. Adrenaline secretion into the bloodstream in stress causes acceleration of the heart, constriction of arterioles, and dialation of the pupils.
In addition, adrenaline produces a marked increase in metabolic rate thus preparing the body for emergency. Even the thought or the intention of performing the Taraweeh prayers is sufficient to activate the sympathetic nervous system. Sympathetic nervous system (thoraco-lumber nervous system) is one of the two divisions of the autonomic nervous system, which supplies motor nerves to the smooth muscles of internal organs and to the heart muscle. Sympathetic nerve fibers arise via spinal nerves in the thoracic and lumbar regions. Their endings release mainly noradrenaline, which increases heart rate and breathing rate, raises blood pressure, and slows digestive processes, thereby preparing the body for "fight or flight" and antagonizing the effects of the parasympathetic nervous system. The adrenaline would re-distribute the blood in the body to the active muscles, mobilize liver glycogen if necessary in order to provide glucose for the active tissues, diminish fatigue in skeletal muscles, facilitate alveolar ventilation by relaxing bronchiolar muscle, and would initiate cardiovascular changes. Exercise induces a more effective functioning of beta-adrenoreceptors located on cell membranes.
Beneficial Effects of Gentle Exercise
The Taraweeh prayer is considered to be gentle exercise. The beneficial effects of gentle exercise on the body are many which are elaborated here.
Effects on Skeletal Muscle
Unused muscles atrophy inspite of the availability of ample proteins. During the Salat and Taraweeh prayers, every muscle in the body contracts, some isotonically and others isometrically. This gentle exercise also enhances endurance and diminishes tiredness. It helps the incapacitated to make the most of their remnant capabilities. The blood flow in a resting muscle is low. During the Salat and Taraweeh prayers, the blood flow is greatly increased to the muscles. Blood flow sometimes increases even before the start of Taraweeh prayers, with just the thought of performing the Taraweeh prayers. In addition to needing fats, proteins, and carbohydrates, the human body requires minerals such as Potassium for nerve and muscle activity.
It is found in fruits, meats, seafood and milk. Potassium deficiency leads to muscular and neurologic disorders. Potassium is also important in the transmission of nerve impulses and is a major positive ion in intracellular fluids. Potassium is involved in cellular enzyme activities, and it helps regulate the chemical reactions by which carbohydrates are converted to energy and amino acids are converted to protein. Also, Potassium ions cause vasodilatation of arterioles. During the Taraweeh prayers, systolic Blood Pressure may rise (the larger number in B.P.) a little and the diastolic Blood Pressure (the lower number in B.P.) may remain unchanged or even fall. However, after the Taraweeh prayers are over, the B.P. may drop to just below normal levels which is a welcome sign.
Taraweeh prayers improve respiratory efficiency; circulation in the capillaries surrounding the alveoli, or air sacs, is increased, bringing about enhanced gas exchange and deeper breathing. The increase in the maximal consumption of oxygen is what makes the Namazi feel better. Those who perform the Taraweeh prayers, apart from the prescribed salat prayers, are more alert and active than those who do not perform the Taraweeh prayers, even after the age of retirement. Taraweeh prayers improve physical strength and joint stability and reduce the risk of injury to the tendons and connective tissues. After age 40, the bone mineral density falls with age.
Taraweeh prayers increase bone mineral density in both menopausal and in elderly women and prevents osteoporosis and maintains normalcy in bone structures. Osteoporosis results in hip fractures in women after menopause and in elderly men. The risk of Osteoporosis is substantially reduced by regular Salat and Taraweeh prayers. Salat and Taraweeh prayers improve lubrication of joints, improve movement, and maintain flexibility. Deep vein thrombosis (the most common cause of ulceration of the legs in the elderly) is prevented by performing Salat and Taraweeh prayers.
Metabolic Effects
Salat and Taraweeh prayer improve body weight control and expand calories without proportionate increase in appetite. A combination of moderate dietary restriction, both at the Sahur and Iftar meals, accompanied by the Taraweeh prayers, should achieve weight reduction. This will also reduce both fat and body weight, but fat-free weight will remain constant or may even increase slightly. Hence, during Ramadan one should not over eat at the Sahur and Iftar meals and continue to perform Salat and Taraweeh prayers in order to lose some of the excess weight.
It is well known that exercise prevents coronary heart disease (CHD), increases high density lipo-proteins (HDL or healthy Cholesterol), increases maximum oxygen intake, slows the heart, lowers the B.P. slightly, decreases ventricular ectopic activity, enlarges the lumen of the coronary arteries and increases cardiac output. Exercise also improves carbohydrate tolerance and improves late-onset diabetes, and helps cases of chronic respiratory diseases. Beneficial changes have been recorded in the lipid profile, B.P. clotting factors, weight reduction and insulin sensitivity of muscles and other tissues in persons who exercise regularly. Growth Hormone secretion is elevated by fasting and it is further elevated by Taraweeh prayers. As Growth Hormone is necessary for collagen formation, this may be an important factor as to why the skin of those who fast regularly during Ramadan and perform the Taraweeh prayers do not get wrinkled, even when they grow old.
Mental Health
It is a known fact that exercise improves mood, thought and behavior. Exercise improves the quality of life, induces greater sense of well-being and energy, reduces anxiety and depression, influences mood favorably and contributes to self-esteem and an aura of confidence; improves memory in the elderly especially with constant repetition of the ayat (verses) from the Glorious Qur'an and other Ayaat which exalt His Glory. This constant repetition of the Qur'anic Ayaat would help to screen the mind from the incoming thoughts. It has been found by a Harvard University researcher. Dr. Herbert Benson, that repetition of a prayer, ayat of the Qur'an or remembrance (Dhikr) of Allah or muscular activity coupled with passive disregard of intensive thoughts cause a "relaxation response" that leads to the lowering of Blood Pressure and decreases in oxygen consumption and a reduction in heart and respiratory rates. All these are combined in the Taraweeh prayer which is an ideal condition for "relaxation response." It combines repeated muscular activity with repetition of salat, chanting of words of glorification of Allah and of supplications.
The Taraweeh prayer puts the mind in a relaxed state. This calm state of the mind may be partly due to the release of encephalins, beta-endorphins (endogenous morphines) and others into the blood circulation. Endorphins are any one of the neuropeptides composed of many amino acids, elaborated by the pituitary gland and acting on the central and peripheral nervous systems to reduce pain. Endorphins are categorized as alpha-endorphin, beta-endorphin, and gamma-endorphin which produce pharamacologic effects similar to morphine. Beta-endorphin found in the brain and GI (gastro-intestinal) tract is the most potent of the endorphins and is a powerful analgesic (pain killer) in humans and animals. For example, during childbirth many women release endorphins reducing a woman's sensation of pain. The release of endorphins is associated with an euphoria. During childbirth, women who give birth with little or no medication sometimes label this euphoria a "birth climax".
Conclusion
Islam is the only religion in which physical movements of salat and Taraweeh prayers are combined with spiritual exercise. When salat and Taraweeh prayers are practiced throughout a person's life, recurring every few hours or so, it trains a person to undertake the difficult task of meditation during physical maneuvers of salat and Taraweeh prayers, so that the Namazi (one who performs the salat) benefits both from spiritual as well as physical exercise. Salat and Taraweeh prayers are unique in that tension builds up in the muscles during physical maneuvers on the one hand, while tension is relieved in the mind due to the spiritual ingredient, on the other hand.
The following benefits have been noted among those who perform the Taraweeh prayers: burning off calories and losing weight, maintaining muscle tone and body composition, joint flexibility (stiff joints are often the result of disuse, not arthritis), increasing metabolic rate, improving circulation, improving heart and lung function and aerobic capacity, decreasing heart disease risk profile, increasing your sense of self-control, reducing your level of stress, increasing your ability to concentrate, improving your appearance, reducing depression and resistance to depression, helping you sleep better and suppressing your appetite. Evidence is also accumulating that those who perform regular Salat along with voluntary prayers can conserve and actually retard the loss of bone mass in the elderly, thus starving off the ravages of osteoporosis that afflicts both men and women. It is also possible to retard the aging process and confer some protection to health in later life.
Those who have performed Salat (Fard and Wajib). Sunnah and Nafl and Taraweeh prayers throughout life get protection and a positive effect in terms of health and longevity. They reverse the life-shortening effects of cigarette smoking and excess body weight. Even people with high blood pressure (a primary heart disease risk) reduced their death rate by one-half and their risk of dying from any of the major diseases is reduced. They also counter genetic tendencies toward an early death. Hence Salat (Fard, Wajib), Sunnah, Nafl and Taraweeh prayers are necessary for Muslims to preserve life and their desirable qualities into old age.
Saturday, May 2, 2009
The Medical Benefits of Taraweeh Prayers
The Medical Benefits of Sajdah
Sajdah is a unique position or stance in the regular prayers, which a Muslim is supposed to offer at least five times a day. Although the basic purpose of obligatory prayers is not to provide an exercise for people yet it is being increasingly recognized that it has plenty of medical advantages for the human body. Here it is worth mentioning that Holy Prophet Muhammad 
The position of Sajdah in which the forehead touches the earth is exclusively associated with the Muslim form of prayer. It is the climax of a Muslim's prayer and as mentioned in a Hadith a Muslim is nearest to Allah in this position.
Abu Huraira (radiAllahu anhu) reported that the messenger of Allah
"The nearest a servant comes to his Lord is when he is prostrating himself, so make supplication (in this state)"
[Sahih al-Bukhari]
A'ishah Siddiqa (radiAllahu anha) narrates that Holy Prophet
[Sahih al-Bukhari]
In another Hadith narrated by Anas bin Malik (radiAllahu anhu) the Holy Prophet
In another Hadith he advised to perform Sajdah and Bowing calmly and to get up only when the body has come to ease.
In supplication for the victory, He
The hands are then specifically stretched out and thence the forearm as well as arm muscles are supposed to bear the weight in the Sajdah position. It gives good exercise to the muscles of the upper limb. Holy Prophet
Sajdah is a unique position as this is the only position in which brain (or head) becomes lower than the heart and hence for the first time the blood gushes towards the brain with full force whereas in all other positions (even when lying) brain is above the heart when it has to work against gravity to send blood to the brain.
In the position of Sajdah due to the increased blood supply the brain receive more nourishment and it has good effect upon memory, vision, hearing, concentration, psyche and all other cognitive abilities. People who offer their prayers regularly have more will power and can cope with the difficulties of life in a much better manner. They have less incidence of headaches, psychological problems and other defects of cognitive function.
In the unique position of Sajdah the neck muscles get best exercise. They have to bear the load when the forehead lies at the ground hence the neck muscles become stronger. One can note the tense pressure at the neck muscles in the position of Sajdah specially the active motion of the neck and the facial muscles when the head is being lifted. (e.g. one inch above the ground) and it will be noticed that they are in a very active motion.
More strong cervical muscles mean the cervical vertebra will be better protected. Strength of cervical muscles is important as the head rests upon cervical vertebra supported by cervical musculature.
Infact head performs rotator movements over the cervical vertebra. In any accident cervical neck examination is especially important to the physicians because of its extraordinary importance.
It is uncommon that a person who offers his prayers regularly will get the usual neck myalgias or cervical spondylosis as the neck muscles particularly become very strong due to the 34 sajdahs offered daily in five prayers.
Position of Sajdah is also said to be a good treatment for the retroversion of uterus, a disease of women.
Most of us do not know that the position of Sajdah is an excellent exercise for men (for manpower). It may be a good information to the Viagra dependents. While getting up from Sajdah the perinneal muscles are one of those muscles which have to pull the trunk back to sitting position and they contract actively. Similarly while standing up from Sajdah the perennial muscles are again actively mobilised and this gives much strength to the muscles important for manpower.
The unique position of Sajdah also has positive effects upon the back muscles as while going into Sajdah and getting up from it the back muscle contract actively and they become stronger. Probably it is because of this reason that a person who is regular in prayers will uncommonly get backache.
After performing Sajdah either the musalli stands up or he sits to pray Attahiyyat. In this position the person sits calmly while his hands rest at his thighs which are folded backwards. This is much similar to the relaxation position of Yoga and has soothing effect upon one's health and mentation.
Holy Prophet Muhammad used to elongate the position of Ruku (bending) and Sajdah positions and he advised to do so. In the light of the above facts it is appropriate to say that from medical point of view as well this advice is a golden rule for health.
Finally it must be reminded that prayer is not meant to be an exercise. However there are a lot of medical advantages associated with it.
Still the best blessing is the peace of mind, which a person derives by the accomplishment of his duty to Allah by fulfilling an obligation.