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Food is a gift from Allah.

Too often, we take this blessing for granted.

It’s easy to fall into the cycle of overeating, especially given the abundance of food at our disposal.

The Qur’an says, “Eat and drink, but waste not by excess, for Allah loves not the wasters” (Surah 7:31). 

A simple, nutritional meal is more beneficial than a luxurious meal that exhausts us physically, mentally, and spiritually.

So, what happens when we constantly overeat?

We strain our digestive system, putting considerable pressure on various elements, such as the stomach, gallbladder, pancreas, and small and large intestines.

It leads to a spike in insulin, which can lead to insulin resistance, which many of us have but may not be aware of.

Increased insulin levels also lead to moodiness and an increased craving for carbs, perpetuating the vicious cycle of overeating.

Moreover, we overload our fat cells because we consume more calories than our body can burn.

The excess calories convert into fat, leading to an unhealthy addition of visceral fat around our organs.

This visceral fat slows down our metabolism, causing various inflammation-based conditions.

These include diabetes, arthritis, dementia, and cardiovascular disease, which is the leading cause of death in the United States and responsible for approximately one in every four deaths.

Usually, when we overeat, the stretch in our stomach stimulates the vagus nerve, signaling our brain to cease eating to avoid these issues.

However, eating too quickly results in overeating as it bypasses this stretch mechanism, leaving us feeling full later than expected.

This action presses against our other abdominal organs and causes them to strain.

Next, our intestines have the challenge of dealing with this food surplus.

Our heart rates increase to supply extra blood to the intestines to transport the ingested food. Our pancreas works overtime secreting enzymes to break down the meal.

This extra digestive work utilizes much energy, explaining our intense fatigue after an overeating episode.

This physical lethargy often extends to our spiritual state, dampening our enthusiasm for acts of worship and diminishing our resolve to pursue higher spiritual goals.

The excess food clouds our spiritual faculties, dulling our awareness and diminishing our ability to connect with the divine.

As a result, we may fall into sloth, characterized by apathy, neglect of religious duties, and a general lack of motivation.

This also fuels the desires of the nafs (lower self), leading to an increased appetite for worldly pleasures and distractions.

As a result, our hearts become veiled from the light of truth, and our spiritual aspirations are overshadowed by the pursuit of material gratification.

As the sunnah prescribes, we can significantly reduce these effects on our bodies through mindful eating.

1. Using three fingers when eating stimulates our salivary glands and initiates the digestive process even before the food reaches the stomach.

2. Drinking water before meals promotes a feeling of fullness, and sipping water during meals can help break down food, making it easier to swallow and digest.

3. Chewing slowly allows us to thoroughly break down food into smaller particles, aiding digestion and allowing for better absorption of nutrients.

Remember, transforming eating habits may not occur in a day; it requires persistence, commitment, and continual remembrance of why it is vital.

But we can initiate our intention with a simple Bismillah before we eat.

May Allah guide us in this journey and keep moderation within everything we do.