Dr. Muhammad Arif, from the School of Social Sciences & Humanities at NUST Islamabad, is a distinguished media professional with a PhD in Journalism from Hebei University (2018), and a recipient of a China Government Scholarship for establishing effective communication platforms between China and Pakistan. On this World Youth Day being marked on 12th August across the globe, Dr. Arif’s spotlight on preventive health, natural nutrition, and fitness resonates powerfully with young Pakistanis—urging them to treat their bodies as the most valuable asset and to build a healthier, stronger Pakistan starting today.
In an exclusive interview, he expresses his worthy views about why Pakistani people are “aging before time” and how nutritional deficiencies, unhealthy cooking habits, and lack of physical activity are silently destroying lives.
Why Pakistanis Are Growing Old Before Time
Dr. Muhammad Arif begins the conversation with a stark observation:
“By the time most people in our society reach 60, they are no longer living productive lives. Instead, they spend their savings on hospitals and medicines, battling chronic diseases and physical weakness.”
Despite being an agricultural nation with fertile soil, Pakistan’s population suffers from severe nutritional deficiencies. Dr. Arif believes this is one of the biggest reasons behind premature aging and rising healthcare costs.
The Hidden Hunger: Deficiencies in a Land of Plenty
Dr. Arif points out an alarming statistic: 80% of women in Pakistan are deficient in zinc and iron. The solution, he says, is surprisingly simple — just one teaspoon of fenugreek seeds daily can meet these needs.
Similarly, Vitamin C deficiency affects a large segment of the population. Instead of buying expensive supplements, he suggests planting a guava tree worth only 100 rupees or growing China lemon and tomatoes at home. “This way,” he says, “a family’s daily Vitamin C needs can be met naturally.”
Medicines and Creams vs. Nature’s Pharmacy
Pakistan spends billions annually on medicines and cosmetic creams to fix skin and health issues that could easily be prevented through nutrition. Dr. Arif laments:
“People think every problem has a medicinal solution. But natural foods are cheaper and safer. Someone who spends 200 rupees daily on cigarettes could instead bring home fresh fruit and avoid dozens of health problems.”
The Smoking Problem and Missed Opportunities
According to Dr. Arif, smoking is not just a health hazard — it’s a waste of resources that could be invested in better nutrition. Redirecting the money spent on cigarettes towards fruit, combined with 30 minutes of exercise or yoga daily, can dramatically improve physical fitness, mental health, and productive years of life.
Cooking the Wrong Way
Pakistan’s soil produces vegetables rich in nutrients, but much of this goodness is lost during cooking. Dr. Arif explains:
“We overcook, use too much oil, and overload our food with spices. We eat for taste, not for health. Many people overeat not because they are hungry but because they crave certain flavors.”
He stresses the importance of eating for nutrition and steaming vegetables to preserve their natural value.
Why Exercise is a Non-Negotiable
Dr. Arif finds it ironic that in developed countries, where people have little free time, exercise is a daily habit. In Pakistan, where people have more leisure, they still cannot find 30 minutes for physical activity.
“Exercise is not optional. It’s essential for mental and physical well-being, preventing chronic illnesses, and extending productive life.”
Health as a Blessing from Allah
To Dr. Arif, health is a sacred trust:
“Life and our bodies are blessings from Allah. The most valuable thing a person owns is their health. Without it, wealth and success are meaningless.”
He believes that taking care of health through mindful eating, avoiding harmful habits, and showing gratitude is a religious and moral responsibility.
Dr. Arif’s Personal Health Formula
For his own physical and mental fitness, Dr. Arif follows a disciplined lifestyle:
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Diet: Fruits and steamed vegetables form a large part of his meals.
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Cooking Philosophy: Eat for body needs, not just for taste.
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Exercise: Daily physical activity, no excuses.
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Mindset: Gratitude to Allah for whatever condition He keeps him in.
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Work Ethic: Honest, consistent effort in all aspects of life.
Message to the Youngsters of Pakistan on World Youth Day
“Youth is the time to build the foundation of your entire life. If you spend these years nurturing your body, sharpening your mind, and purifying your habits, you will enjoy decades of strength, confidence, and productivity. If you waste them on smoking, junk food, and laziness, you will pay the price in sickness, weakness, and regret.
On this World Youth Day celebrated every year on 12th August, I call on every young Pakistani to rise and lead — not just in education or career, but in health and lifestyle. Eat natural foods, exercise daily, and live with gratitude to Allah. Remember: your body is the only home you will live in for your entire life — take care of it.”
Final Words of Advice
Dr. Arif’s message is clear:
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Stop depending solely on medicines.
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Eat fruits and vegetables daily.
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Avoid smoking and other harmful habits.
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Cook for health, not just taste.
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Exercise at least 30 minutes every day.
By making these simple changes, Pakistanis can extend their productive lifespan, reduce healthcare expenses, and enjoy a healthier, more fulfilling life.
