بسم
الله الرحمن
الرحيم
In the Name of Allah, Most Gracious, Most Merciful
The Medical Benefits of Taraweeh Prayers
Muslims perform five daily contact prayers (Salaat)
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.
By Dr. Ibrahim B. Syed, Ph.D
Muslims
derive therapeutic and spiritual benefits starting from the Wudu to the physical
movements in the Salaat - Takbir, Qiyam, Ruku, Sajda, Jalsa, and Tasleems.
Muslims perform five daily contact prayers (Salaat) 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 during exercise is met by a process known as glycogenolysis. The
rate of muscle metabolism increases during the performance of Salaat,
resulting in a relative deficiency of oxygen and muscle nutrients. In turn this
deficiency causes vasodilation - an increase in the calibre 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 Salaatul Ishaa,
called Taraweeh prayers which
vary from 8 rakat (unit of prayer) to 20 rakat
with a few minutes break after every 4 rakat for chanting
and extolling the Majesty of Allah. After Iftar (breaking of fast) 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. 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 metabolised into carbon
dioxide and water during the Taraweeh prayers.
Hence
the Taraweeh prayers help in expending the extra calories and improve
flexibility, coordination, reduce stress-related autonomic responses in healthy
persons, and relieve anxiety and depression.
The
gentle exercises performed in Taraweeh prayers improve physical fitness,
emotional well-being and increase the longevity of the Namazi (one who
performs the Salaat or Namaz). When a little extra effort is made,
as in performing the Taraweeh prayers, there will be a betterment in the
endurance, stamina, in flexibility and strength. It was noted that the five
daily prayers (Salaat) 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 give strong evidence that only moderate
aerobic exercise, equivalent to jogging about 3 miles a day, promotes good
health and may actually add years to life. Men who expended about 2000 kcal of
energy 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 Salaat,
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.
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 (which causes the fractures of the bones when they fall in the
elderly 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 oestrogen) women or those who have undergone a bilateral
oophorectomy (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 oestrogen 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 Salaat the muscle strength, tendon power, joint flexibility and
the cardiovascular reserve are improved. Hence Salaat 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 dilation 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-lumbar
nervous system) is one of the two division of the autonomic nervous system,
which supplies motor nerves to the smooth muscles of internal organs and to the
heart muscle. Sympathetic nerve fibres arise via spinal nerves in the thoracic
and lumbar regions. Their endings release mainly adrenaline, which increases
heart rate and breathing rate, raises blood pressure, and slows digestive
processes, thereby preparing the body for "fight or flight" and
antagonising the effects of the sympathetic nervous system. The adrenaline would
redistribute the blood in the body to the active muscles, would mobilise liver
glycogen if necessary in order to provide glucose for the active tissues, would
diminish fatigue in skeletal muscles and would facilitate alveolar ventilation
relaxing bronchiolar muscle, and would initiate cardiovascular changes. Exercise
induces a more effective functioning of beta-adrenoreceptors located on cell
membranes.
The
Taraweeh prayer is considered to be gentle exercise. The beneficial effects of
gentle exercise on the body are many which are elaborated here.
Once
muscles atrophy inspite of the availability of ample proteins. During the Salaat
and Taraweeh, every muscle in the body contracts isotnically 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 strung muscle is low. During the 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 is converted to energy
and amino acids are converted to protein. Also Potassium ions cause vasodilation
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, and this
brings 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 Salaat, 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 Salaat and Taraweeh
prayers. The prayers improve lubrication of joints, movement, and maintain
flexibility. Deep vein thrombosis (the most common cause of ulceration of the
legs in the elderly) is prevented by performing Salaat and Taraweeh
prayers.
Salaat improves body weight control and expend calories
without proportionate increase in appetite. A combination of moderate dietary
restriction, both at the Iftar and Sahur (early morning breakfast
before the start of fast) 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 overeat at the Sahur and Iftar meals and
continue to perform Salaat 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 uptake, 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.
It
is a known fact that exercise improves mood, thought and behaviour. Exercise
improves the quality of life, induces greater sense of well-being and energy,
reduces anxiety and depression, influences mood favourably and contributes to
self-esteem and an aura of confidence; improves memory in the elderly especially
with constant repetition of the Ayaat (verses) from the Glorious Quran and other
Ayaat which exalt His Glory. This constant repetition of the Quranic 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,
Ayaat of the Quran or remembrance (Dhikr) of Allah or muscular activity
coupled with passive disregard of intensive thoughts causes 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 Salaat,
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 categorised as alpha-endorphin, beta-endorphin, and
gamma-endorphin which produce pharmacologic 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."
Islam
is the only religion where physical movements of Salaat and Taraweeh
prayers are combined with spiritual exercise. When Salaat and Taraweeh
prayers are practiced throughout a person's life, recurring every few hours or
so, trains a person to undertake the difficult task of meditation during
physical manoeuvres of Salaat and Taraweeh prayers, so that the
Namazi(one who performs the Salaat) benefits both from spiritual as well
as physical exercise. Salaat and Taraweeh prayers are unique in that
tension builds up in the muscles during physical manoeuvres 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 Salaat along with voluntary prayers can conserve and actually
retard the loss of bone mass in the elderly, thus staving 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 Salaat (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 Salaat (Fard, Wajib), Sunnah, Nafl and Taraweeh prayers are necessary for Muslims to preserve life and their desirable qualities into old age