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diff --git a/19208.txt b/19208.txt new file mode 100644 index 0000000..506b09c --- /dev/null +++ b/19208.txt @@ -0,0 +1,5154 @@ +The Project Gutenberg EBook of Vitality Supreme, by Bernarr Macfadden + +This eBook is for the use of anyone anywhere at no cost and with +almost no restrictions whatsoever. You may copy it, give it away or +re-use it under the terms of the Project Gutenberg License included +with this eBook or online at www.gutenberg.org + + +Title: Vitality Supreme + +Author: Bernarr Macfadden + +Release Date: September 8, 2006 [EBook #19208] + +Language: English + +Character set encoding: ASCII + +*** START OF THIS PROJECT GUTENBERG EBOOK VITALITY SUPREME *** + + + + +Produced by Jerry Kuntz as part of the Lawson's Progress Project. + + + + + + +VITALITY SUPREME + +By Bernarr Macfadden + +PREFACE + +The war cry of to-day in peace no less than in war is for efficiency. We +need stronger, more capable men; healthier, superior women. Force is +supreme-the king of all mankind. And it is force that stands back of +efficiency, for efficiency, first of all, means power. It comes +from power, and power either comes directly from inheritance or it is +developed by an intelligent application of the laws that control the +culture of the physique. The value of efficiency is everywhere +recognized. The great prizes of life come only to those who are +efficient. Those who desire capacities of this sort must recognize the +importance of a strong, enduring physique. The body must be developed +completely, splendidly. The buoyancy, vivacity, energy, enthusiasm and +ambition ordinarily associated with youth can be maintained through +middle age and in some cases even to old age. If your efforts are to be +crowned with the halo of success, they must be spurred on by the +pulsating throbbing powers that accompany physical excellence. These +truly extraordinary characteristics come without effort to but few of +us, but they can be developed, attained and maintained. + +Why not throb with superior vitality! Why not possess the physical +energy of a young lion? For then you will compel success. You will stand +like a wall if need be, or rush with the force of a charging bison +towards the desired achievements. This book sends forth a message of +paramount importance to those who need added efficiency. Adherence to +the principles laid down herein will add to the characteristics that +insure splendid achievements. They will increase the power of your body +and mind and soul. They will help each human entity to become a live +personality. They will enable you to live fully, joyously. They will +help you to feel, enjoy, suffer, every moment of each day. It is only +when you are thus thrilled with the eternal force of life that you +reach the highest pinnacle of attainable capacities and powers. +Hidden forces, sometimes marvelous and mysterious, lie within nearly +every human soul. Develop, expand and bring out these latent powers. +Make your body splendid, your mind supreme; for then you become your +real self, you possess all your attainable powers. And men thus +developed possess a capital that can not be financially measured. It is +worth infinitely more than money. Within the pages of this volume the +pathway leading to these gratifying rewards is clearly described. Adhere +to the principles set forth and a munificent harvest of physical, mental +and spiritual attainments will surely be yours. + +--Bernarr Macfadden + +CONTENTS + + +PREFACE + +I. VITALITY--WHAT IS IT? + +II. FUNCTIONAL ACTIVITY-THE SECRET OF POWER + +III. THE PROPER BODILY POSTURE + +IV. STIMULATING THE SOURCE OF STAMINA AND VITALITY + +V. STRAIGHTENING AND STRENGTHENING THE SPINE + +VI. CLEANSING AND STIMULATING THE ALIMENTARY CANAL + +VII. EXERCISE FOR VITALITY BUILDING + +VIII. HOW TO BREATHE + +IX. OUTDOOR LIFE + +X. STRENGTHENING THE STOMACH + +XI. PRESERVING THE TEETH + +XII. HOW TO EAT + +XIII. WHAT TO EAT + +XIV. FOODS IN THE CURE OF CONSTIPATION + +XV. PRESSURE MOVEMENTS FOR BUILDING INNER STRENGTH + +XVI. BLOOD PURIFICATION + +XVII. HINTS ON BATHING + +XVIII. SOME FACTS ABOUT CLOTHING + +XIX. SUGGESTIONS ABOUT SLEEP + +XX. MIND--THE MASTER-FORCE FOR HEALTH OR DISEASE + +XXI. THE LAUGH CURE + +XXII. SINGING-THE GREAT TONIC + +XXIII. THE DAILY REGIMEN + +CHAPTER I: Vitality--What is it? + +Vitality first of all means endurance and the ability to live long. It +naturally indicates functional and organic vigor. You cannot be +vital unless the organs of the body are possessed of at least a normal +degree of strength and are performing their functions +harmoniously and satisfactorily. To be vital means that you are full of +vim and energy, that you possess that enviable characteristic known as +vivacity. It means that you are vibrating, pulsating with life in all +its most attractive forms. For life, energy, vitality-call it what +you wish-in all its normal manifestations, will always be found +attractive. + +A vital man is at all times thoroughly alive. The forces of life seem to +imbue every part of his organism with energy, activity and all +characteristics opposed to things inanimate. A vital man is +naturally enthusiastic. He can hardly avoid being ambitious. And +consequently success, with all its splendid rewards, comes to such a +man in abundance. Life to such a man should be resplendent with worthy +achievements. + +No one belittles the importance of success. Everyone is guided to a +large extent by the desire to succeed. When a child toddles off to +school the training which he secures there is given for the single +purpose of bringing success, but this goal cannot possibly be +reached without throbbing vitality. In fact, you are not yourself in +every sense unless you possess vitality of this sort. The emotions and +instincts that come to one when thoroughly developed, with the vital +forces surging within, are decidedly different from those which +influence one when lacking in stamina. Many who have grown beyond +adult age are still undeveloped, so far as physical condition and vigor +is concerned, and this lack of physical development or vitality +means immaturity-incompleteness. It means that one is short on manhood +or womanhood. This statement, that one's personality, under such +circumstances, is not completely brought out, may seem strange to some; +but careful reasoning will soon verify its accuracy. Success of the +right sort, therefore, depends first of all upon intelligent efforts +that are guided day after day, with a view, first of all, of developing +the physical organism to the highest possible standard, and maintaining +it there. + +In other words, it is our first duty to be men, strong and splendid, or +women, healthy and perfect, if we are desirous of securing life's most +gratifying prizes. Many actually go through life only half alive. They +are, to a certain extent, doped by their physical deficiencies. They +have been handicapped by a lack of the energy that comes with physical +development. They need to be stirred by the regular use of the physical +powers of the body. When the body is complete in all of its various +parts it is truly a marvelous organism. Throbbing vitality stirs the +imagination, gives one courage and capacity, thrills one with the +possibilities of life, fires the ambitions. The efforts involved in +one's daily duties, be they ever so important, then become mere play. +To such a man inactivity is impossible. Every day must be filled with +active, interesting duties, and progress in such cases is inevitable. +Such a man grows, he improves, he ascends. He becomes a positive +dominating force in the world. + +Can pulsating, vibrating, vitality of this kind be developed? Can one +who lacks enthusiasm and organic vigor obtain these valuable forces? +If you have failed up to the present to become a complete man, or a +splendid woman, can you achieve these extraordinary rewards in the +future? You can rest assured that if the necessary efforts are made a +revolution can be wrought in your physical and mental powers. You, too, +can feel these throbbing vital forces stirring your every nerve, +thrilling your very soul. Go to work, in an intelligent manner, +realizing that fundamentally the attainment of these great rewards +comes from the development of the highest degree of physical excellence. +You must have strength of body. You cannot have too much strength. The +more nearly you feel like a strong man the more you can achieve in the +desired direction. All successful men are, and have been, men of +tremendous energy. Their achievements have been simply the expression of +the vitality and nerve force which can no more be repressed than the +power of an engine when it has been once liberated. Success is due to +the dynamic quality of energy. It is true that physical energy and +bodily strength are not sufficient for success in all fields. One must +have aptitude for his chosen work. Your energy must be directed in the +proper channels, but without this energy and vitality you can accomplish +virtually nothing. + +Take the one particular characteristic known as vivacity. How we envy +those who possess in abundance this great gift! No matter how +irregular one's features may be, even though they repel, if a smile +shows vivacity associated with a keen, intelligent personality, +one cannot be otherwise than attractive. John Bunny, with features +rough, unchiseled, ugly, almost uncouth, yet possessed a personality +that spread its contagious good humor to millions of people in all +quarters of the world who mourned his recent death as that of a personal +acquaintance. On the other hand, even though a man or woman possess +regular features, the lack of animated expression, of vivacity, causes +the person to be regarded as "cold" and "repellent." Speaking in the +vernacular, it puts you in the class of the "dead ones." One may say +that magnetism and all the desirable qualities that draw others to +us are closely associated with the supreme development of the forces of +life. No vivacity, then no personality. + +The average individual goes through life without living. In other words, +he scarcely exists. He has never felt the throbbing exultation of a +keen joyous moment. Nor on the other hand has he ever suffered the +tortures that are supposed to be associated with the damned, for we +must remember that the power to enjoy carries with it a corresponding +power to suffer. But we should also remember that the possession of +these extremes, the ability to enjoy or to suffer, indicates the +attainment of what might be termed the most complete human development. +If we wish to find a perfect picture of the phlegmatic temperament, we +can study a pig to advantage. And yet there are many human beings +incapable of manifesting life-forces equal to those of this humble +animal. + +But why not be alive, vital, vivacious? Why not be alert, keen, +energetic, enthusiastic, ambitious, bubbling over with fiery +ardor? The possession of these pulsating, vibratory forces proves that +one's physical development has closely approached to perfection. To +such vital individuals life opens up opportunities that are almost +countless. + +But those who have never lived in this "world" of fiery ambitions and +throbbing powers, who have never been stirred by the keen, satisfying +joys that go with these extraordinary, vital qualities, may ask if these +invaluable powers can be developed. Are these stirring, vital forces +the possession of favored classes only, or may they be obtained by +anyone and everyone? In other words, can they be cultivated or +developed? My reply, in nearly all cases, would be in the affirmative. +There may be exceptions. There is a limit to the development of the +physical force, but health is attainable by the majority. So long as +there is life you should be possessed of sufficient vitality to attain +a normal degree of health. It really takes more power to run a +defective machine than it does to operate one in which all parts are +working in harmony, and the same can be said of the body and its +parts or organs. Therefore, if you have vitality enough to continue to +live even though diseased, rest assured that you have enough to +acquire health if you conform to Nature's enactments. And this kind of +health usually brings a physical and mental exaltation that is +truly beyond description. + +It is my purpose in these pages to help the reader to solve the problems +associated with the attainment of vitality and health at its best. By +following out the suggestions which you will find in this volume, by +stimulating the life-forces in connection with the thyroid gland, +by straightening and strengthening the spine, by toning up the +alimentary canal, and by adopting other suggestions set forth in these +pages, you should be insured the attainment of vital vigor really +beyond price. Do not be satisfied with an existence. If life is worth +anything, it is worth living in every sense of the word. The building +up of one's physical assets should be recognized as an imperative duty. + +CHAPTER II: Functional Activity-The Secret of Power + +Vitality means normal functioning. When the organs of the body are all +performing their duties satisfactorily, you can practically be sure of +a plentiful supply of vitality. So it can truly be said that proper +functioning is the secret of power. + +The most important of all functional processes begins in the stomach. +There is where the blood-making process commences, and, since a man +is what the blood makes of him, you can realize the tremendous +importance of this particular function. If the digestion is carried on +properly, and the blood is made rich in those elements that add to life, +health and strength, then the functions of the stomach are being +properly performed. Strength of this organ, therefore, is absolutely +indispensable in vitality building. + +This blood-making work is then continued by the small intestines, where +a large part of the elements of nourishment essential to life are +assimilated, taken up and carried to the portal circulation, thence to +the lungs and heart, and finally throughout the entire body. It +is absolutely impossible for one to enjoy the possession of a high +degree of vitality, or of the general good health upon which vitality +depends, unless the intestinal tract is in a healthy and vigorous +condition, so that the functions of this particular part of the body- +machine may be performed without a flaw. The entire digestive system +may be compared to a boiler supplying the energy by which the engine +does its work. + +Then consider the heart itself. One cannot underestimate the functional +importance of this organ. It is commonly regarded as the most vital spot +in the body, the very center of life-indeed the poets have made it the +seat of love and the emotions in general. If anything, the brain and +nervous system should be regarded as the real center of life, but the +function of the heart, the marvelous muscle-pump, is so vital +and indispensable that the world is accustomed to thinking of it as the +organ of first importance. And so it is. Should it cease its efforts +for a few moments even, life becomes extinct, and you are no longer an +animate being. A strong heart, therefore, is if anything even more +important than a strong stomach. But you must remember that the strength +of the heart to a large extent depends upon the cooperation of a strong +stomach, or at least upon the proper digestion of food. For the muscles +and tissues of the heart, like those of all other organs of the body, +are fed by the blood, which depends for its life-giving and life- +sustaining qualities upon the food, which is first acted upon by the +stomach and thus made available for use by the cell structures in all +parts of the body. The heart is truly a wonderful organ, the one set of +muscles which apparently never rest, but work on night and day, year +after year, throughout our entire life. + +Furthermore, the part played by the lungs in the maintenance of life and +health cannot be underestimated. Impaired functioning of the lungs has +an immediate and vital effect upon every other part of the body. It is +through this channel that we secure the oxygen, without which +the processes of life would terminate almost instantaneously. It is +through this channel also that the elimination of carbonic acid +gas is accomplished. Without the continuous and thorough elimination of +carbonic acid our tissues would become choked up and poisoned in such +a way that all cell activity and bodily function would come to an +abrupt end. If the lungs are sound and healthy in every respect the +supply of oxygen is abundant, and the elimination of carbonic acid, +which may be regarded as the "smoke" of the human system, is carried on +perfectly. Breathing is only one of the various functions that must be +continuously carried on, but it is of such importance as to require +special attention in building vitality. + +In the work of eliminating impurities and keeping the system clean the +kidneys are to be classed with the lungs, although they have to do +with poisonous wastes of a different type. Insufficient functioning of +the kidneys is not so immediately fatal as the failure of the lungs +to do their work, but proper action of the kidneys is none the less +important. If the poisons which are normally eradicated from the system +in this way are allowed to remain or to accumulate, they poison the +body as truly as any external toxic element that could be introduced. +Insufficient activity of the kidneys leads to the accumulation of those +poisons, bringing on convulsions of the most serious nature, and unless +the condition is relieved there will be fatal results. The requirements +of health, therefore, demand that the kidneys should be strong and +active, and that their functional capacity should be maintained at the +highest degree of efficiency. + +In supplementing the work of the kidneys and the lungs, the excretory +function of the skin is only secondary in importance. The skin has +various functions. It is one of our chief organs of sense, the sense of +touch being hardly second to those of sight and hearing. It is +likewise a wonderful protective structure, and at the same time is a +channel of elimination which cannot be ignored with impunity. To +interfere with the eliminative function of the skin by absolutely +clogging the pores for a period of several hours means death. One may +say that we really breathe through the skin. + +The importance of all these functions of elimination is vital. Pure +blood depends upon the perfect and continuous excretion of the wastes +formed in the body through the processes of life, and without keeping +the blood pure in this manner the body rapidly becomes poisoned by its +own waste products, with the result that health, vitality and even life +are lost. Health is entirely a question of pure blood, and, while +the blood depends first upon the building material supplied through the +digestive system, it also depends equally as much upon functional +activity in the matter of elimination. + +The liver, which enjoys the distinction of being the largest organ in +the body, is designed for the performance of a multiplicity of +functions. It not only produces the bile, which has such an important +part to play in the work of digestion, but it has a very important +work in the changing of foods absorbed into such material as may be +assimilated or used by the cells of the various tissues throughout +the body. For instance, it is part of the function of the liver to +bring about chemical changes in albuminous foods which make it possible +for the tissues to assimilate these. It also has much to do with +bringing about certain chemical changes in sugar or dextrose. +Furthermore, the liver has an important function in connection with +the excretion of broken-down bodily tissue, converting this dead matter +into a form in which it can be filtered out of the blood by the +kidneys. Failure of the liver to perform its work satisfactorily will +upset the digestive and functional system, or may lead to an +accumulation of uric acid in the body, possibly resulting in rheumatism, +gout, neuralgia, disturbances of circulation and other evils. When your +liver "goes on strike" you may expect trouble in general. A normal +condition of the entire body depends upon perfect and continuous +functioning of the liver in cooperation with all the other vital organs. +The same may be said of the pancreas, spleen, the thyroid gland +and other organs which have a special function to perform. The body is +really a combination of all these various parts and functions, +and without strength and activity in all of them, simultaneous and +harmonious, not one of these interdependent parts could do its work, +and the body as a whole would be thrown into a state of disease. +Strength of the internal organs is infinitely more important than +mere muscular strength, if one could properly make a comparison. + +How, therefore, shall we build this internal, functional strength? Can +our organs be made to function more satisfactorily? How may we +promote their greater activity? + +It will be the purpose of the succeeding chapters in this volume to +point out how the vital organs may be strengthened and the sum total +of one's vitality thereby increased. It is true that internal strength +is more important than external muscular strength, but the fact is that +they go together. As a general thing, by building muscular strength one +is able at the same time to develop internal strength. The +influence of exercise in purifying the blood and in promoting activity +in all the internal organs really strengthens the "department of the +interior" at the same time that it develops the muscles concerned. +Muscular stagnation means organic stagnation, to a very large degree. To +be thoroughly alive and to enjoy the possession of unlimited vitality +it is necessary to be both muscularly and functionally active. The +requirements of Nature, or what are more commonly termed the "laws of +Nature," in reference to all these bodily functions must be strictly +observed, for it is only under such conditions that life and health +can be maintained at their best. + +The body may be regarded as a machine. Why not make it a strong machine, +and as perfect as possible? Its efficiency means everything. If you had +an engine, a motorcycle, a sewing machine or a printing press that was a +very poor machine, you would like to exchange it for a better one, +would you not? You would even spend large sums of money to secure a +better machine to take the place of the poor one. But if your body +is imperfect, inefficient, weak, rusty and clogged up with grit, dirt +and all the waste products due to the "wear" in the bodily structures, +you seem nevertheless entirely satisfied. You go on from day to day and +from year to year without thinking of the possibility of getting a +better physical equipment. But why not consider the body in the same +light as any other machine that is of value to you. Your body is the +thing that keeps you alive. If it is a poor instrument, then it is more +important that you should get a better one than that you should buy a +new engine or new printing-press or new sewing-machine. The only +difference is, that it is within your power to get a better body machine +by building up the one that you have. You can repair it, you can add +to its vitality, you can strengthen the functional system, you can make +it more perfect and efficient. You can make it a high-power machine +that will be of real value in any undertaking that you may wish to carry +out. You can make it strong instead of weak, and you can thus enjoy +that superabundant vitality without which life is hardly worth the +living. + +CHAPTER III: The Proper Bodily Posture + +The very great value of maintaining the body in a proper position cannot +be too strongly emphasized. Man is the only animal that walks erect. He +is the only animal in whom old age brings a forward bending of the +spine. The hanging head, which is the attitude of hopelessness, and +which is caused to a very large extent by the mental attitude that goes +with approaching old age, no doubt does a great deal to quicken physical +decline. + +Therefore it would be wise to remember the very grave importance of a +straight, erect spine. Each day of your life should be to a certain +extent a fight for the best that there is in life and a struggle to hold +the spine as nearly erect as possible. If you are sitting in a chair, +sit up straight, head back, chin in. If you are walking or standing, +the same rule should apply. The more nearly you can assume the position +which is sometimes criticized by the sarcastic statement that "He looks +as though he had swallowed a poker," the more nearly you will +approximate the ideal position. + +As will be shown in the succeeding chapter, it is not necessary to make +extraordinary efforts to hold the shoulders back or to arch the chest. +The one idea-chin in, down and backward-will accomplish all that is +needed. The chest and shoulders will naturally take care of themselves. + +Furthermore, it is well to remember that this attitude in itself has a +tremendous influence upon both the physical and mental organism. +The mind, for instance, is affected to an extraordinary degree by this +position. It quickens the reasoning capacity, helps to clear the +brain of "cobwebs" and unquestionably adds to one's courage. The man +who is afraid hangs his head. He who is void of fear holds his head +erect, "looks the world in the face!" There is no question that if a +man without fear were to assume the position of fear, with hanging +head and shrinking body, he would quickly find himself stirred by the +emotions associated with such a posture. He would soon "get scared!" In +fact, the attitude of the body has so much to do with one's mental and +emotional state that the question of self-confidence or lack of +confidence may often be decided simply by throwing your head up and back +and assuming the general bodily posture that goes with confidence. It +not only expresses confidence: it also develops confidence. There is a +great truth here that psychologists and those who write "character +building" books have not sufficiently understood or emphasized. And +when you feel discouraged, the best way to overcome the sense of +depression is to "brace up" physically. It will help you to "brace up" +mentally. Try it. + +Then there are the definite physiological results of maintaining an +erect spine. The mechanical arrangement of the spine itself is such that +if it is held erect the important nerves that radiate to all parts of +the body from this central "bureau" are able more perfectly to perform +their functions. Where there is pressure on these nerves there is +bound to be imperfect functioning. The affected organ will work +lazily, indifferently. In fact, the entire science of the osteopaths and +chiropractors is based almost wholly upon the value of spinal +stimulation and the remedying of spinal defects. + +There is another way in which an erect carriage has a direct physical +influence, namely, in maintaining the proper position of the vital +organs. When the body is held erect the chest is full, round and +somewhat expanded, affording plenty of room for the heart and lungs. +This, in itself, is conducive to vitality as compared with the flat- +chested attitude. The stomach, liver, spleen, pancreas and intestines +all tend to drop or sag below their normal position when the body bends +forward. In maintaining an erect position all these organs are drawn +upward and held in their natural position, and this means greater +vigor and better functioning on the part of each. This particular +consideration is of special importance in the case of women. It all +goes to show the truly wonderful value of maintaining the spine in a +properly erect attitude. + +The sitting position usually assumed is far from what it should be in +order to insure health. As a rule, we sit humped forward, with a +decided bend in the spine, ultimately developing splendid examples of +what we call round shoulders. The spine, while sitting, should be held +as nearly straight as possible. The position of the head, to a very +large extent, determines the general posture of the body. As nearly as +possible the chin should be held inward, downward and backward. I will +admit that this position is almost impossible when one is using the +ordinary type of chair. + +An extraordinary effort is required to sit properly in the conventional +chair. Furniture of this sort should be made to fit the body in the same +way as our clothing does. The back of a chair should be made to fit the +backs of those who are to occupy the chair. The chair-back should, at +least to a reasonable extent, approximate the normal shape of the spine. +If the chair, throughout its entire back, cannot be thus shaped, then +it should be cut off even with the waist line of the occupant. Such a +low-back chair will usually allow one to sit erect without +serious discomfort. + +There has been much criticism of American men on the ground that they +are inclined to sit down on the small of the back. They slide forward +in the chair, with the back bent over and the shoulders humped forward. +But the fault really lies with the construction of the chair. The back +of a chair does not fit the human back, and the seat is not at the right +angle to rest the body. + +Why is it that men commonly like to tilt a chair backward on the hind +legs? Even when they do not place their feet on a convenient table +they are prone to tip the chair back and partly balance it on the hind +legs. Why do people instinctively prefer a rocking chair as a +source of comfort, even when they do not rock? The fact is that it is +not the rocking that makes a rocking chair comfortable, but the position +of the seat of the chair, with its downward slope toward the back. The +rocking chair is comfortable for just the same reason that the ordinary +dining chair is made more comfortable when a man tilts it back upon its +hind legs. The reason is that in this position one does not tend to +slide forward off the chair, the weight of the body naturally carrying +the hips to the back of the chair, where it is supported naturally. In +order to avoid the "sliding down the cellar door" character of the +conventional chair a change should be made in the incline of the seat +similar to that found in the ordinary rocking chair and in the chair +when tipped back in the manner I have described. + +The photograph which has been reproduced on the preceding page +illustrates the point I wish to make. In this particular instance I have +used an ordinary chair to show what can be done to improve the chairs +in the ordinary home. Both of the back legs of this chair were sawed +off some three or four inches-thus elevating the front part of the +chair and lowering the back part, giving the seat an incline toward +the rear which more comfortably accommodates the body. This position +approximates that of the ordinary swivel desk chair tilted back by +business men when they are not leaning forward over their desks. This +suggestion can be adopted very easily and cheaply in almost any home, +for any ordinary chair treated in this manner will be very greatly +improved, and far greater comfort will be experienced as a result of the +change. Civilized men and women spend such a very large part of the +time in a sitting position that the bodily posture when sitting down is +a very great factor in the bodily welfare and health. Special +thought and study, therefore, should be given the question of the +sitting posture. Unfortunately, this particular subject seems to have +been ignored absolutely for hundreds of years in the making of our +chairs. + +It is just as harmful to sit all humped over as it is to stand in such a +position. The nervous system cannot be maintained at its best unless +the spine is held reasonably erect. Whether sitting or standing, +therefore, it is important that you should make a never-ending struggle +for a straight spine. + +If the back of the chair in which you sit is not properly made then it +is better, in most cases, to ignore the back altogether. Sit +slightly forward from the back and maintain an erect position, with the +chin held in, downward and backward. In this position you should +sit well balanced, as it were. The chest should occupy the same +relative position as when standing erect. If you will hold the head in +the position I have indicated it will help you to keep the chest and +back in the right position. As a general thing, it is a much more +simple matter to maintain this erect position when sitting, if either +one foot, or both feet, are drawn back under the chair. When both feet +are stretched out forward upon the floor a person is inclined to sag +backward in a partially reclining position upon the chair. By holding +one foot underneath the chair in such a manner that you could rise to a +standing position, if desired, without lurching forward, you will find +it easy to maintain a well balanced and erect posture. If at any +time you find yourself slumping forward or slouching in your seat, it is +good to stretch your arms high above the head, or to expand the chest +and draw your shoulders backward in the position commonly assumed +when yawning and stretching. Either of these stretching movements +will give you an erect position, and you can maintain this thereafter by +keeping the head in the right position-chin inward, downward and +backward. These stretching movements will be equally effective for +improving the carriage when standing. + +The same complaint that I have made against the ordinary chair can be +registered with special force against the desks used in the +schoolrooms. There is no question that a great deal of spinal curvature +in childhood, to say nothing of round shoulders and flat chests, are +directly the result of the improper sitting posture in the schools +which is enforced upon the children because of the unsuitable character +of their seating arrangements. Thus we practically begin life hampered +by an unsatisfactory environment, so far as our sitting posture is +concerned. + +The chair back or the desk chair should fit the human back. It. should +favor and not hamper one in assuming a normal and straight position +of the spine. + +When you get up in the morning, exercise yourself a little in +straightening the spine, chin in, downward and backward. When you walk +to business or when you go about your duties, keep the same thought in +mind. Force the head back. Take the exercises which you will find +in the next chapter, referring to the thyroid gland, at very frequent +intervals during the day. + +Remember that in fighting for a straight spine you are fighting for +youth and health and life and energy and courage and enthusiasm. You +are fighting for everything that is best in life, and you should strive +and struggle with all the energy you possess to win the rewards +associated therewith. + +Each day of your life will bring difficulties, worries. Life at its best +is not a bed of roses. All these various influences are inclined to +make you hang your head. You may have moments when you are hopeless, +when life seems forbidding and cheerless. Fight against such +inclinations with all the power you possess. Struggle against such +discouragements with all your might and main, not only through your +mental attitude but through your determination to maintain an erect +spine. Hold your head up and look the world in the face. + +Don't shirk your duty. Don't deviate from the path along which your best +impulses and highest ideals would lead you. Life is worth while. It is +filled with glorious opportunities. Reach out and grasp them as they +come up. Hold your head up and be a man or a woman to the fullest extent +of your abilities. + +CHAPTER IV: Stimulating the Source of Stamina and Vitality + +This is an age of short cuts. Any devious routes to the accomplishment +of an object should be avoided. If you want vitality, and the +vivacity, energy and enthusiasm with which it is associated, you +naturally search for a method which will bring certain and quick +improvements. The reasonableness and general prevalence of this demand +was in my mind when I began experimentation with a view to +discovering a method for stimulating what I term the source of vital +power. + +Scientific men while delving into the marvelous secrets of physiology, +have learned that the thyroid gland in some peculiar manner possesses +an extraordinary influence upon vital stamina and virility. This +mysterious gland is located in front of the neck, about half way between +the so-called "Adam's apple" and the top of the sternum or breast-bone, +where it adheres to each side of the front of the trachea, or windpipe, +in a flattened form, something like the wings of a butterfly, with a +connecting "isthmus." It is a "ductless" gland, its secretions +apparently being taken up by absorption into the lymph, and from that +into the blood. + +While the functions of this little organ are not yet very clearly +understood, there is nothing more definitely known than its +tremendous importance in the bodily economy. Without it there can be no +such thing as healthy development. Thyroid deficiency in children gives +rise to a form of idiocy, bodily malformation and degeneracy known as +cretinism, while in adult life it is associated with a similar +disorder known as myxedema. Goiter is the most common disorder of the +thyroid gland; though not very serious in minor cases, it is capable +of becoming very dangerous, assuming such malignant forms as +exophthalmic goiter, which is marked by palpitation of the heart, +nervous symptoms and protrusion of the eyes. + +It is thought by some authorities that the thyroid gland has to do with +the control of the excretion of the waste products from nitrogenous +foods, for it has been found that a meat diet or a high-proteid diet is +extremely harmful in disorders of this organ. It has been found that +dogs fed on meat after the thyroid gland has been removed invariably die +in a few days, but that they can be kept alive for a long time if fed +on a diet very low in proteids. It is found as a rule that those +suffering from thyroid troubles do very well on a milk diet. + +Some students of the subject conclude that the function of the thyroid +gland is to destroy poisonous products formed by the decomposition +of proteid food substances. It is believed by others that it also has a +defensive action against other poisons in the body, including alcohol +and poisonous drugs. In other words, it is thought to have an +"antitoxic" action. It has also been held that this organ has much to +do with the supply of iodine in the system, being particularly +affected by the lack of iodine in the food. Again, it is said that when +the thyroid gland has degenerated there ensues a condition of auto- +intoxication, followed by a degeneration of other organs which destroy +and eliminate poisons in the blood. It is claimed that in many cases of +thyroid deficiency, as in cretinism, good results have been obtained by +the use of thyroid extract, thus supplying the body with the secretion +which normally should have been obtained from this gland. + +But, whatever may be the function of this remarkable little organ, the +fact remains that it is of tremendous importance to health, +being undeniably endowed with extraordinary influence on virility, +physical strength and mental vigor. Now these facts were in mind when I +commenced the experiments which, as I have said, led to the discovery of +a method of stimulating the vital forces of the body. The problem +seemed simple in some respects. If the thyroid gland has such a +definite effect upon bodily health, the query as to how it can be +strengthened and stimulated to perform its work more satisfactorily, +assumed unusual importance and I was strongly moved to discover the +answer. The problem, however, was not by any means an easy one. A long +time elapsed before a satisfactory solution presented itself. The first +thought that naturally occurs to one when endeavoring to stimulate +the activities of any part of the body is to find some means of +increasing the circulation to that part. Ordinary massage will +usually accomplish this purpose to a limited degree, though massage to +my mind is a superficial agent in many cases. It will increase local +circulation, but it does not facilitate tissue changes to the same +extent as exercise which directly affects the structures concerned, or +the mechanical movements of the parts themselves that are brought about +through active use of them in some way. I have known of cases in +which pressure and massage applied to the region of the thyroid gland +have been followed by harmful effects, such as fainting, and +certainly no one with a weak heart should attempt to stimulate this +organ in this manner. Therefore, in endeavoring to find a satisfactory +means of stimulating this important gland, I did not give massage +serious thought. And I might as well say that I finally +"stumbled" upon the important truth which is the basis of the method +that I am presenting. + +For many years I have been a student of vocal culture, having taken up +the study of this art chiefly as a recreation, with no thought of +ever publicly using any ability I might acquire, though I might mention +that the additional vocal strength obtained as a result of this +training assisted me greatly in public speaking. While giving my +attention to this particular study, I was greatly impressed by the +extreme importance of maintaining an erect spine, holding the chin down, +inward and backward, and keeping the shoulders back and the chest +expanded. I found, however, like many others who become "slack" in +bodily posture, that a considerable effort was required to maintain a +proper position at all times. I therefore began a series of special +exercises intended really to force myself to assume a properly erect +position. While experimenting with these exercises for the purpose +mentioned, I noted a marked effect upon my general vital vigor. Not only +was this made apparent by an increase in physical strength and +stamina, but it was marked in an equal degree by additional mental +energy and capacity. My mind was clearer, and I could surmount +difficulties presented in business enterprises in which I was interested +with far more ease than before. I could make decisions more easily and +quickly. In addition, a decided gain in weight was noted-not by any +means in the form of mere fatty tissue, but of firm, substantial +flesh. These very pleasing results induced me to go more carefully into +the causes underlying this remarkable improvement. I carried on an +elaborate series of careful experiments with a view to proving the +conclusions to which I had come in the course of these exercises. It +was quite apparent that a full development of the back part of the upper +spine was necessary in order to maintain the strength essential to +extreme vigor and vitality. And it became quite plain to me that this +development could not be achieved without stimulating to an unusual +degree the thyroid gland. Reasoning along this line, I called to mind +the appearance of various animals noted for their great strength and +there I found my conclusions verified with remarkable emphasis. The +arched neck of the stallion, the huge development of the back of the +neck of the domestic bull, the same character in even more pronounced +form in the case of the bull buffalo and the musk-ox, and in varying +degrees in other animals conspicuous for their vitality and energy-all +this seemed to indicate that I was on the verge of a remarkable +discovery. When you think of a fiery steed, in every instance you bring +to mind the arched appearance of the neck. The tight reins that are +sometimes used to give a horse a pleasing appearance, are based upon the +same ideal, showing a more or less subconscious recognition of the +idea that this particular development is associated with tremendous +animal vigor. + +After giving consideration to various methods that could be used for the +purpose of stimulating this little organ, the thyroid gland, I finally +concluded as the result of prolonged experimentation that the exercises +illustrated in this chapter can most thoroughly be depended upon for +producing results. All movements here described have proved effective in +imparting to the neck a full, arched, well developed appearance, but I +have given especial attention to the active use of the muscles on the +back of the neck. Nearly every movement which to a certain extent +develops these muscles is inclined to stimulate the thyroid gland. The +more special movements for this purpose are indicated in the various +illustrations accompanying this chapter. This development of the back of +the neck always indicates great vitality, because definite proof is +thereby given that the spine is unusually strong and is maintained in a +position favorable to the functioning of all the organs of the body. +Many of the movements illustrated are but slight in character, but +they are the more adaptable because of this. No matter where you may be, +whether walking along the street, conversing with a friend, or sitting +at a desk, they can be practiced quietly without attracting attention. +Furthermore, it is absolutely essential that an erect position of the +spine be kept in mind continually. You should begin every morning to +hold the spine straight and erect, and each day should represent an +increment of success in the struggle finally to maintain involuntarily +this position of the body. On arising in the morning, practice some of +the exercises illustrated in this chapter for stimulating the thyroid +gland, being careful to perform them just as instructed in each +illustration. Whenever you are unoccupied during the day, it is a +good plan to practice these movements occasionally, as they will +assist you materially in maintaining the spine in that erect position +which I found so important at the beginning of my vocal studies. The +most important movement is to bring the chin downward, inward, and +backward as far as possible, endeavoring to arch as much as you can +the back of the neck. You may have to practice a long while before you +notice an outline that will in any way resemble an arch in the back of +your neck, but all this work you can be assured will be of decided +benefit to you. And, whether or not you attain the desired arch, you +can be assured of benefits that will be worth all your efforts. When you +make these movements properly, there is no necessity for trying to +bring the chest out or the shoulders far back. The simple movements of +the neck alone as described, if properly performed, will fulfill +all requirements. For these movements tend mechanically to raise and +arch the chest and to throw the shoulders far backward. Remember also +the necessity, when taking these movements, of keeping the abdominal +region expanded as fully as possible. Do not draw in the waist line. +The importance of this admonition cannot be too strongly emphasized. If +you maintain a full abdomen, thyroid-stimulating movements seem to tone +up, increase in size, and strengthen all the vital organs lying in the +gastric region. + +In further proof of the value of the exercises described in this work as +a means of building unusual vital vigor, note the remarkable stamina +and virility of men possessing an unusual development of the neck. Where +the neck is broad and well filled out at the back, you can depend +absolutely upon the possession of great vital vigor. It is quite plain, +therefore, that by merely adopting some method of developing this part +of the spine you will have accomplished a great deal towards obtaining a +high degree of vital stamina. Some of the strongest men in the world +can be found among professional wrestlers. Many of those following this +profession retain their athletic ability a great many years beyond the +athletic life of men in other branches of sport. In fact, champion +wrestlers sometimes retain their championship honors for a score of +years beyond the age at which champion boxers and runners retire. It is +a well known fact that wrestling requires extraordinary strength of the +upper spine. Some of the most strenuous wrestling holds use the muscles +of the upper back and neck in a very vigorous and violent manner. +Consequently wrestlers are noted for what are often termed bull necks, +thus plainly indicating the exceptional degree of vital vigor which they +possess. + +Accordingly it is well to remember in connection with these exercises +that many movements which assist in the development of the neck +muscles also serve to stimulate the activities of the thyroid gland. You +cannot go through the process of training for a wrestling match +without stimulating this organ to an exceptional degree. Therefore, in +following the suggestions which are given in this chapter, you are +securing the full benefit of a vitality-stimulating process that +ordinarily can be obtained only by going through a prolonged course of +wrestling. There is no necessity for you to develop a "bull neck," but +you should make the most strenuous efforts to acquire a sufficient +development of the back of the neck to give it an arched appearance. The +more nearly you can approximate a development of this character, the +more vital will you become. And along with this superior power will +come a similar improvement in every other capacity, mental as well as +physical. + +That there may be no mistake, let me reiterate: That the spine must be +held erect at all times when sitting or standing. That frequently +during the day when sitting or standing the chin should be brought down +and in with a backward movement, the head being turned at times far +either to the right or left side, with a vigorous twist of the strongly +tensed muscles. + +That on every occasion when this movement is made, the abdomen must be +fully expanded-not held in or drawn upward. + +That great emphasis must be given to the importance of bringing the chin +slowly but vigorously downward against the chest before the inward and +backward movement is begun. This insures a proper stimulation of the +thyroid gland. + +CHAPTER V: Stimulating, Straightening and Strengthening the Spine + +The human spine bears the same relation to the body as a whole as the +trunk of a tree does to the rest of the tree. If the trunk is strong +the entire tree is sturdy and vigorous. If the spine is strong the body +as a whole possesses a similar degree of strength. Therefore, the +necessity for a strong spine is readily apparent. + +This strength is necessary not only because the spine is what may be +termed the foundation for our entire physical structure but also +because therein are located the nerves that radiate to each organ and +every minute part of the body. These spinal nerves control the +functional processes of all our bodily tissues and structures. If the +spine possesses a proper degree of strength, if the bony structure +is properly proportioned, and if the alignment of all the vertebrae is +everything that can be desired, you are then practically assured of +the pulsating vitality which is a part of superb health. + +It is an interesting fact that the spine is the central and fundamental +structure of all the higher organisms on this earth. In the course of +the evolution of life on this planet there developed from the very +simplest forms of animal organisms two different higher forms of +life--on the one hand the vertebrate animals, possessing an internal +skeleton, and on the other hand the insects, clams, crustaceans and +other creatures that have their skeletons on the outside, as one may +say, in the form of shells. The legs of an insect, for instance, are +small tubes with the muscles inside. The limbs of vertebrate animals, +on the other hand, have the muscle outside the bone. Invertebrates +commonly have the main nerve trunk in front, or underneath, instead of +at the back, and likewise often have their brains in their abdomens. +Some of them, such as the grasshopper, even hear with their +abdomens. But all vertebrata have the great nerve trunk at the back, +contained in the spine and with a bulb on the front or upper end +constituting the brain. In fact, a vertebrate animal is primarily a +living spine, and all other parts of the body are in the nature of +appendages. The limbs, for instance, and in the higher animals the ribs +and other parts of the skeleton, are simply attached to the spine, or +are offshoots from it. In the fishes these limbs take the shape of fins. +In the higher developments of life they assume the form of legs. + +All the higher animals, as we know, have evolved from the fishes and +reptiles, and all in common possess a spine which in its +fundamental characteristics is very much the same now as when it was +first evolved. In other words, the spine is a bodily structure as old +as the rock-ribbed hills. It has stood the test of time, and therefore +must be regarded as the most highly perfected mechanical structure in +the body. Its strength combined with its flexibility and its perfect +adjustment as a container for the central nervous system, makes it +perhaps the most wonderful structure in the body outside of the brain +and the spinal cord itself. While other organs and features of the body +have been changed and modified to such an extent in the various +species which have been evolved that they can hardly be recognized as +having a common origin, yet the spine has remained substantially the +same. It is true that the spine has been shortened in many species as +the result of the loss of the tail, but this means only the dropping +off of a part of it and does not greatly alter its fundamental +character. + +The human spine, however, differs from that of other animals in respect +to its suitability for the erect posture. Man is the only animal in the +world who can straighten his body and stand perfectly erect. Even the +anthropoid apes when standing on their feet assume a somewhat +oblique position. The vertebral column in animal life was first +developed on the horizontal plane, and so, naturally, when man was +evolved and adopted the erect position, certain modifications of the +spine were necessary. A new strain developed on the vertebral column +which was due to the new position, and so there came about certain +changes in its structure. For one thing the spine became less +flexible and gained in stability, especially in the lower sections. +The sacrum, for instance, is created by the fusing together of several +vertebrae into one bone for the sake of greater strength and stability. +The sacrum in man is much broader than in animals, for it must supply +solidity and strength to the lower part of the spine, thus adapting it +to the vertical position, and in the same way the lower vertebrae +generally are comparatively broader and heavier, gradually decreasing +in size and tapering toward the top of the spine like the trunk of a +tree. + +This particular feature of the human backbone is worthy of special +consideration because it is the upper section of the spine, in which +the vertebrae are smaller and tapering, that weakness is most likely to +exist. It is in this upper section of the spine that strength is most +needed in order to preserve it in perfect alignment, and keep the body +properly erect. And it is for this reason, as the reader will +see, that exercises affecting the upper parts of the spine are most +important. Therefore I have given them special attention. + +The curves in the human spine are characteristic, illustrating in +another way the modification of the vertebral column that has been +made necessary by the erect position. The new-born baby has a backbone +that is almost straight, and in this respect it bears a strong +resemblance to that of many of the lower animals. The typical human +curves, however, begin to take form as soon as the child learns to sit +up, and they become more marked as he learns to walk and run. These +curves are essential to maintaining the balance of the body in the erect +position. + +There are really three curves in the human backbone, the cervical curve +being convex, the dorsal concave, and the lumbar convex, when each is +regarded from the forward aspect. If we consider the sacrum and coccyx, +there is really a fourth curve, this being concave, although in animals +generally the coccyx curves backwards and is extended to form the tail. +In some of the lower animals the spine is nearly straight, while in some +cases it virtually forms a complete arch from one end to the other. + +These curves of the spine are generally more marked in the civilized +white races than among the black and savage races, and as a rule they +are more pronounced among women than among men. For instance, in +comparing the sexes we find that in a woman the lumbar curve is more +marked and extends slightly higher than in a man, and that the broad +sacrum characteristic of the human race is even wider, being thus +adapted to the broader hips and wider pelvic cavity of the child- +bearing sex. + +Now, the maintenance of a strong and erect spine, and especially of the +normal curves of youth is most important. With the weakness of advancing +age the curves, particularly in the upper part of the spine, tend to +become more pronounced. The more accentuated these curves are the +greater is the weakness of the spine and of the muscles of the back that +is indicated. It is said that a man is as old as his spine, +since the deterioration of the spine means the loss of elasticity and +supporting power in the disk-like cartilages between the vertebrae, +and also the loss of strength in the muscles and ligaments of the back +which tend to hold the spinal vertebrae in place. It is usually found +that vigorous old men who are mentally and physically active at eighty +or ninety years are those who have maintained an erect bearing until +late in life, who have kept their spines straight and strong instead of +allowing them to bend over and double up. In other words, the +deterioration of the spine means a general loss of bodily vigor and a +decline in the nervous energy or vitality. + +With the flattening down of the cushiony disks or cartilages between the +vertebrae, and also with the dislocation even in the slightest degree +of these vertebrae, there is brought about more or less interference +with the free action of the spinal cord itself and of the spinal +nerves. The pinching of these nerves naturally interferes with the +supply of energy to the organs controlled by them, and causes more or +less serious derangement of the bodily functions. If one can keep his +spine straight and strong the central nervous system will likewise +be healthy and vigorous, and all organs will be supplied with a normal +amount of energy and vitality. + +The special exercises for the spine which I have recommended for years +have the general effect not only of maintaining the proper alignment +of the vertebrae and thus promoting the health and welfare of the +central nervous system, but also of strongly stimulating the nervous +system, and thus toning up the entire bodily organism. All movements of +the spine, whether of a twisting or bending character, naturally +influence the spinal cord and the spinal nerves in a mechanical way. +The result is something akin to a massage of these nerve structures, and +in this way, as I have long contended, it is possible directly to +stimulate the source of energy and vitality. I am convinced for this +reason that muscular exercise for the back is infinitely more +important than for any other part of the body, important as it is for +all parts. If one has only very little time each day to devote to +exercise, then it would pay him best to give that time to movements +which will strengthen and stimulate the spine. + +The various movements that I am presenting in this chapter have been +devised especially to accompany the hot-water regimen that will +be described in the following chapter. They are intended not only to add +to the strength of the backbone itself, but have been devised with a +view to stimulating to an unusual degree the nerve centers located in +the spine. As I have already said, the spinal nerves control the +functions of all the vital organs, and when the activity of these +organs is stimulated not only through increased nerve force but also +by the increased supply of blood that will result from the hot water- +drinking regimen referred to, then indeed will we have a combination of +stimulating forces which will bring about vital changes, in very many +cases, little short of astounding in character. + +Each of these exercises should be taken until a feeling of fatigue has +been noticed, after which you may rest a few moments, breathing fully +and deeply with expanded abdomen. You should then be ready to begin the +next exercise. There is little danger of soreness from taking +these movements when they are combined with hot water-drinking, as +recommended in Chapter VI, The water seems to cleanse the tissues of +the waste products which ordinarily cause soreness when one begins the +practice of exercises to which one is not accustomed. If one +possesses unusual vigor, then to the exercises illustrated in this +chapter may be added those movements appearing in the following chapter. +All of the exercises given in this chapter are designed exclusively +for the stimulation of the spine and nerve centers. Those illustrated in +the next chapter are intended chiefly to accelerate the circulation +throughout the chest, arms, legs and body as a whole, for when going +through a treatment of this character it is naturally advisable for one +to arouse the activity of all the functions associated with tissue +changes throughout all parts of the body. + +Although these exercises have not been devised especially for corrective +purposes in cases of spinal curvature, yet they will be of exceptional +value in all such cases, or at least, where there is no radical +mechanical deformity of the vertebral column. Curvatures may be +prevented in all cases, or may be decreased, or even reduced entirely by +exercise of this type. Incidentally the practice of exercises for +improving the spine and giving one the proper erect carriage has a +very marked effect upon the chest. An erect position always means +expanded chest walls, with plenty of room for the free activity of +the heart and lungs. + +CHAPTER VI: Cleansing and Stimulating the Alimentary Canal + +The alimentary canal has been rightly termed the human fire-box. It is +there that the energy is created which runs the human machine. +The importance of cleanliness in this part of the physical organism +cannot be too greatly emphasized. Nearly all diseases have their +beginning in the stomach or some other part of the alimentary canal. +Defective digestion and imperfect assimilation represent the beginning +of many incurable and deadly diseases. + +In seeking methods for building unusual vigor and vitality, one of the +first requirements is definite information on the care of the +alimentary canal. Mere regularity of the bowels does not in all cases +indicate a healthy condition of the stomach and bowels. A movement in +order to be of the right sort should be so thorough that it leaves one +with a feeling of emptiness and cleanliness. In other words, you should +feel that the colon has been evacuated thoroughly. Many who have +regular bowel movements do not have this satisfying sensation +afterwards. When the movement is satisfactory in every way little or +no straining is necessary. The colon simply empties itself +thoroughly, and the evacuation is then complete. However, few have +movements of the bowels that are satisfactory to this extent. There +should be at least one bowel movement of this kind each day. Two +movements of this character would be better, but one is sufficient if +thorough. + +Do not acquire the idea that the bowels must move at a certain time each +day with unintermitted regularity, for they are subject to the same +extent as the appetite to what might be termed idiosyncrasies, according +to environment and other influences. For instance, you are not always +hungry at meal-time. Occasionally you eat very little or skip one or +more meals, and it would be a serious mistake to goad your appetite +with some stimulant or to eat a meal without an appetite. One can hardly +say that to force a bowel movement when its necessity is not +naturally indicated is as harmful as to eat a meal when it is not +craved, but unquestionably it is of advantage to have the bowels move +of their own accord, as the result of a natural impulse. Movements +that do not come through the call of an instinct for relief are rarely +satisfactory, and, though we strongly emphasize the necessity of +regularity of the bowels, it is not absolutely necessary that this call +should come at a certain time during each day; and though it is +undoubtedly of some advantage if such is the case, yet so long as there +is one evacuation each day of the satisfactory sort described, you can +be assured that your alimentary canal is in a normal and healthy +condition. + +However, should the bowels fail to move at the regular time this need +not cause concern if you are feeling "up to the mark," and there are +no other symptoms that would indicate possible trouble. I mention this +alimentary peculiarity to enable my readers to avoid the slavish idea +that it is impossible to be in health unless the bowels move at certain +times with clock-like regularity. + +Naturally when the contents of the alimentary canal are allowed to +accumulate for a considerable period and there is sluggishness +throughout the various parts of the small and large intestines, poisons +of all kinds are generated and absorbed into the circulation, thus +creating conditions ranging all the way from a feeling of lethargy to a +condition of weakness and disease that confines one to an invalid's bed. +Regardless of the attention that you may give to the other information +in this book, it is extremely important that you should realize the +necessity for active elimination. + +It is necessary in the maintenance of alimentary health to avoid a +slavish adherence to the theory of definitely regular movements of the +bowels and still not to make the mistake of allowing them to become +chronically sluggish or irregular. As a rule you should depend upon +having regular movements each day, though if occasionally a day is +missed you should not allow this deviation to worry you. + +Recognizing as I do the great importance of a healthy alimentary canal I +have given a vast amount of attention to the various methods which have +been suggested from time to time by students of natural healing for +assisting to regulate the functional processes of this important part of +our organism. The flushing of the lower bowel for instance has been +widely recommended, and it is unquestionably of value in some cases. +However, it cleanses only the lower part of the alimentary canal, that +is to say, the colon. It assists the small intestines no doubt by +giving their contents free access to the colon, but yet this aid cannot +directly affect them. If you have in view the cleansing of the +entire alimentary canal from stomach to rectum, the enema is often of +indifferent value. The use of various laxative foods can be recommended +in most instances, though even these sometimes fail to bring about +satisfying results, and then again there are cases where they provide a +remedy for only a short period, after which the bowels resume their old +state of chronic torpidity. Naturally we cannot consider cathartics of +any kind, notwithstanding their power to produce temporary results. In +all cases the after effects of their use are seriously destructive +to the delicate nerves controlling the alimentary canal and its +functions in general. Cathartics invariably make the real condition more +obstinate and serious. + +It is well to remember that the real cause of constipation in virtually +every instance, is the want of vital vigor of the structures and tissues +involved. Digestion, though to a certain extent a chemical process, is +very largely mechanical. The muscles of the stomach "churn" the food in +the beginning of the digestive process, after which the circulatory +muscle fibers of the small intestines continue the work. If these +muscles are lacking in tone, if they are relaxed, prolapsed and weak, +then they cannot properly perform their functions. In attempting to +strengthen this important part of the bodily organism the +necessity for increasing the vigor of the muscular tissues must +invariably be definitely recognized. Strong muscles for carrying on the +work required of these blood-making organs are of far more importance +than strength of the external muscles. For this reason when the system +is toned up by any means a beneficial change in the alimentary functions +and excretions will always be noted. + +During a careful study extending over at least a quarter of a century of +all health-building methods, I have acquainted myself with numerous +theories and remedies which have been applied in accelerating alimentary +activity. I am, in this chapter, presenting a new system or combination +of means for strengthening and stimulating the alimentary functions +which experience has proved to be of extraordinary value. This method +has the advantage of directly affecting the organs involved, and results +can be obtained speedily in virtually every instance. + +This system of alimentary stimulation can be roughly described as a +combination of hot-water-drinking and a nerve-center-stimulating +process. The best time for giving this method a thorough trial is +immediately upon arising in the morning. It should not be attempted at +any other time of the day, for it is especially important that the +stomach should be free of any recently ingested food. + +All that is required to carry out this treatment is one or two quarts of +boiling water, a minute quantity of salt, and a cup that will hold from +one-half a pint to one pint of water. The second phase of this treatment +is exercise and comprises the series of movements illustrated in this +work. Wherever possible these nerve-stimulating exercises should be +taken out-of-doors or before an open window. If the weather is cold, +you should wear enough clothing to maintain a satisfactory degree of +warmth; if the weather is warm, the less clothing worn the better. If +the skin is especially inactive, or if it is suffering from a disease in +which the eliminating process ordinarily accelerated by a Russian or +Turkish bath is of value, then wear heavy warm clothing while taking the +treatment. A thick sweater is advantageous under such circumstances. A +profuse perspiration will result, indicating a purifying process that is +of special value when the system needs to be cleansed of the +accumulated poisons which are the direct cause of nearly all diseases. + +If you are capable of taking about two quarts of water in the course of +the exercise then each cup should contain nearly a pint, but if you +cannot drink over one quart each cup should contain not more than half a +pint. + +Before beginning the nerve-stimulating exercise drink the first cup of +hot water, putting a pinch of salt in the bottom of the cup to take +away the flat taste of the hot water. Pour the cup half full of boiling +water and then add cold water until it is sufficiently cool to be +rapidly swallowed. Drink the water as hot as possible without sipping +it. Now take exercises 11, 12 and 14. Continue each one of these +movements until a feeling of fatigue is noticed, after which you are +ready for a second cup of hot water. + +Don't hurry. Don't continue any movement to exhaustion, though a feeling +of local fatigue in the particular muscles concerned is desirable. This +feeling, however, should entirely disappear after a rest of one or two +minutes. + +After the second cup of hot water you are ready for exercises 13, 7 and +8, whereupon you may take a third cup of hot water. You may then take +exercises 15, 16 and 9, followed by another cup of hot water, and then +exercises 17, 6 and 10, and so on. While this is suggested as a +general plan, it is not imperative that this order be followed strictly, +for your individual requirements might be better suited by minor +variations; for instance, by two or four exercises between the +intervals of hot-water-drinking. + +If you find your capacity is unequal to the quantity of hot water +suggested, then simply take as much as you can without +inconvenience or discomfort. Each day, however, while following this +method you will find your hot-water-drinking capacity will increase, +though as a rule, a person of average weight and height can take +from one to two quarts without serious inconvenience. The hot-water- +drinking together with the exercise will naturally very greatly +increase the pulse, and where there is heart disease or any weakness of +the heart this treatment must be taken with unusual care. In +virtually every case this method will materially increase the strength +of a weak heart, though there is naturally the possibility of strain, +and the treatment should be adapted to your strength in the beginning +and very gradually increased week by week. + +Temporary attacks of constipation, where severe enough to need +attention, can usually be ready for exercises 13, 7 and 8, whereupon you +may take a third cup of hot water. You may then take exercises 15, 16 +and 9, followed by another cup of hot water, and then exercises 17, 6 +and 10, and so on. + +While this is suggested as a general plan, it is not imperative that +this order be followed strictly, for your individual requirements might +be better suited by minor variations; for instance, by two or four +exercises between the intervals of hot-water-drinking. + + +Temporary attacks of constipation, where severe enough to need +attention, can usually be quickly remedied by this hot-water- +drinking, nerve-stimulating method. Usually, if there is need for a +movement of the bowels an instinctive and compelling desire will appear +while taking the treatment or very shortly thereafter. If, however, +you feel there is a necessity for such a movement and it does not +appear, you can rest assured that the treatment has brought about +sufficient benefit to excite the activity of the organs involved and +that the desire will come later. In some very obstinate cases of +constipation, or in serious temporary attacks of this difficulty, where +a movement of the bowels is desired quickly, from one-quarter to +one-half a level teaspoonful of salt can be added to each cup of hot +water. This will in nearly all cases insure a speedy and satisfactory +bowel movement. This, however, is not advised unless absolutely +necessary. + +It is well to point out that this treatment in its extreme form can +hardly be used with complete satisfaction by those who are below +average strength. In any case, however, the drinking of a small amount +of hot water can be attempted and the exercises illustrated can be used, +if one is careful not to make his efforts too severe. The hot-water- +drinking process as well as the exercise must, however, be +adapted to the requirements of each individual, and it may be well in +most cases to experiment two or three times before following all of +these suggestions in detail. + +Where one is lacking in vital strength a beginning can be made by taking +only two cups of hot water, using exercises 7, 8 and 9, which can be +taken in a reclining position. + +One may continue in this way for a week or two, after which a third cup +of hot water might be added. In this way one can gradually increase the +amount of water consumed and the vigor and the amount of the exercise +taken. + +Where there is a tendency toward rheumatism, gout, neuritis, neuralgia, +or where there are any other symptoms indicating the accumulation of +poisons or impurities in the system, it is advisable to use distilled +water, though if this cannot be secured ordinary boiled water will +be satisfactory. At least be sure to boil your water before using if it +is heavily charged with mineral matter, since boiling tends to +precipitate lime salts. In other words, hard water is not desirable in +such cases. + +The hot-water-drinking regimen in itself has a decidedly beneficial +effect upon the stomach and intestines. But much better results, +especially in the case of constipation, are secured when the special +nerve-stimulating exercises recommended are taken in connection with +it. By this combination we obtain results that cannot be secured in +any other way. In fact, stiffness, soreness and rheumatic "twinges" in +various parts of the body are often removed with astounding rapidity +through the help of this particular treatment. The cleansing and +eliminating functions are stimulated to an extraordinary extent by +combining these two blood-purifying forces: hot-water-drinking and the +stimulation of the nerve centers. + +This regimen is also a splendid means of increasing the weight in cases +of defective assimilation. It seems to tone up the entire vital and +functional system, in addition to directly influencing the digestive +organs. The hot water alone tends to cleanse and empty very thoroughly +the stomach and intestines, also to stimulate the secretion of the +digestive juices. Those who are below normal weight chiefly because +of poor assimilative powers are especially advised to give this method +a thorough trial for a period of a few weeks. + +Again, if your complexion is sallow, dull, and "muddy," a remarkable +improvement will speedily appear as a result of this treatment. In a +recent case I observed a surprising change at the end of one week in a +complexion that had been sallow and lifeless. The complexion in this +instance not only assumed an improved color, but the tissues of the face +were also filled out considerably, and when improvement is thus +manifested on the surface you can well realize that the internal +changes are even more pronounced. + +The devitalized condition of the various glands and structures in this +part of the body is gradually remedied by the improvement in +the circulation that comes with what might be termed a stimulating +supply of liquids, and the same good result is accomplished, so far +as the general circulation is concerned, in the welfare of the body as +a whole. Those suffering from high blood pressure will find this +treatment of unusual value, though great care should, of course, be +taken to avoid any movements that are in any way exhausting or violent. +When the blood is in a thick or viscous condition the use of the hot +water adds to its fluidity, and it can then be forced more easily +through the capillaries, thus greatly lessening the blood pressure. It +is well known that a low blood pressure is conducive to endurance and to +general health. And when these exercises especially advised for +stimulating the nerve centers and for strengthening and vitalizing the +spine are combined with a liberal use of hot water, the blood is forced +through all the tissues, with the general effect of thoroughly +cleansing all parts, in addition to immediately cleansing the +alimentary canal. + +It is customary among athletes to use massage, or what is commonly +called a "rub down," following their exercise. The purpose of this +is to increase the circulation and thereby to carry out of the muscles +the fatigue-poisons that have accumulated therein during the exercise. +Now if a large amount of hot water is used in connection with movements +such as we are illustrating, this purpose will be even more +thoroughly accomplished during the exercise itself, as the muscular and +other tissues are virtually flushed out owing to the more fluid +character of the blood and its more ready and perfect circulation +through all parts. One who feels stiff from severe exercise, or finds +his tissues sore for other reasons, should be able to overcome this +stiffness and gain a sense of refreshment through this method. + +Referring to the subject of elimination in the case of fatigue, I might +say that some students have ascribed the feeling of fatigue at the end +of the day's work to an accumulation of deposits within the walls of the +arteries and veins, which deposits are ordinarily carried off during +sleep. If this theory is true I can think of no simpler or more +satisfactory method of removing this waste matter in the blood-vessels +than this system of flushing them. For producing immediate results of +any kind there is no other method so far as I know which is so effective +as this if one has sufficient strength properly to use it. I have known +cases in which a headache has been cured in a few minutes by sprinting +or other violent exercise, and cases in which neuralgic toothaches and +other pains have yielded to vigorous exercise continued for a prolonged +period. I have also known the same relief to be obtained by drinking a +liberal quantity of hot water, but in all such instances results +would be more quickly and certainly secured through a combination of +these stimulating forces. + +To repeat for clearness and emphasis, the method outlined consists of +the following: + +A combination of hot-water-drinking and specially adapted movements for +stimulating the nerve centers. + +Half a pint to a pint of hot water-as hot as can be drunk-to be taken on +beginning the treatment immediately on arising in the morning. An +additional quantity of hot water to be taken each five to ten minutes +thereafter until from one to two quarts have been consumed. + +A large amount of clothing to be worn if profuse perspiration is +desired, though where an increase of weight is of advantage and no +actual disease exists in the system, no more clothing should be worn +than is necessary to maintain warmth. + +When a bowel movement is definitely needed, a complete and perfectly +satisfactory evacuation is often brought about while taking this +treatment. The cleansing process, however, will result in a clearer +brain and an improved physical as well as mental capacity, whether or +not the bowels act immediately, and one can nearly always depend upon +a satisfactory movement later. + +When there is suffering from temporary attacks of constipation and +immediate relief is desired, add from one-quarter to one-half a +level teaspoonful of salt to each cup of hot water. Speedy results can +be depended upon in virtually every case. Another method of +accomplishing the same thing is to continue the hot-water-drinking even +beyond the two quarts suggested, adding no more than a small pinch of +salt to each cup, as previously suggested. No harm will come from this +excessive water-drinking if one is possessed of a normal amount of +vigor. + +If one is athletic, jumping one to two hundred times, as when jumping a +rope, just previous to moving the bowels is often of value in inducing a +natural desire that in nearly all cases brings satisfactory results. +Where it is difficult to take the amount of water prescribed, take as +much as you conveniently can, gradually increasing the quantity each +day. + +This hot-water-drinking regimen is not necessarily recommended as a +permanent measure to be continued every day for an indefinite period. +When you feel that your physical status is satisfactory in every way, +you can drop the method for a few days, after which it can be +resumed as desired, though it would be of advantage to continue taking +the exercises each day, and if even one or two glasses of hot water +are taken beneficial results would accrue. + +CHAPTER VII: Exercise for Vitality Building + +Inactivity is non-existence. It means death. Our bodily powers and +organs were given to us for a definite purpose. Failure to use them +brings serious penalties. There can be no real health with physical +stagnation. To be sure, we may point to some men possessing +extraordinary vitality who, apparently, have lived without exercise. +But a study of their habits of life will usually bring to light some +form of muscular activity, even if it be nothing more than a moderate +amount of walking. In some cases, such extraordinary vitality may be +possessed that health laws can be broken with apparent impunity, but +it will usually be found that a vigorous constitution was developed +in early youth from plenty of exercise. However, the failure to +observe these important bodily requirements invariably means trouble +before reaching the period at which old age begins. + +Though the average of human life has been greatly increased through the +decline in infant mortality, the death rate among men of middle age has +more than doubled in the past thirty years. And even if those of +exceptional vitality can neglect their physical requirements without +suffering, the man of limited energy, who is trying to build vitality, +certainly cannot afford to do so. + +We ought to take a reasonable amount of exercise at intervals, regular +or otherwise, in order to keep fully alive. It is not a case of +exercise for the sake of muscular strength alone, but for the sake of +health and life. There are many people who labor under the delusion +that they are living without exercise, but existing does not mean +living. To live in the full sense of the word means that you are +thoroughly alive, and you positively cannot be thoroughly alive unless +all the physical processes involved in the various functions of the +body are active. Functional activity means pure blood, of superior +quality, and when one fails to give the muscular system its proper use, +the functions stagnate, the blood is filled with impurities of various +sorts, and under such circumstances the body is not really alive. When +the body is harboring an excessive number of dead cells and other +waste material one cannot say that he is entirely alive. Under such +conditions you are literally half dead and half alive. It is well +known that the body is dying at all times. Minute cells that constitute +the bodily tissues lose their vitality and life, and are taken up by +the venous blood and carried to the various organs which take part in +the work of elimination. Now these dead cells and minute corpuscles +linger in the tissues if one lives an inactive life. Therefore it is +literally true that you are half dead if you do not give the muscular +system its proper use. + +Physically the muscular system is such an important part of the body +that failure to keep it in good condition by failure to keep it +active seriously affects all other parts. The greater part of the food +we eat is consumed by the muscles. Most of the heat produced by the +body is generated in the muscles. Therefore to neglect this part of our +organism means to disorganize, to a large extent, the workings of +all other parts. The appetite, under such conditions, fails and the +entire functional system loses tone. In fact, I may say that exercise is +the first and most important of all the methods of building functional +strength. When the muscles are exercised the vital, organs are +energized and the activity of the entire functional system greatly +increased-all clearly indicating that in taking physical exercise the +internal organs are aroused and stimulated. + +Gigantic strength is not especially needed. It is not necessary for one +to strive to eclipse the feats of famous strong men. Unusual muscular +development is of no great value in this age, but a normal degree of +strength is absolutely necessary in the struggle for health and +vitality. No one should be satisfied with less than what might be +regarded as a normal degree of strength, and this, when once developed, +can usually be retained by a moderate amount of exercise each day. + +Now it is not necessary to adopt some complicated system of exercise for +giving the muscles the required activity. Your exercise can take the +form of play. It may preferably be taken out-of-doors. But you must keep +definitely in mind that the body was given you for active use, and some +regular method must be adopted that will insure the activity required. + +The exercises referred to in the chapter on Outdoor Life may first of +all be recommended. If you have no bodily defects any one of these +outdoor sports will probably give your muscles all the exercise needed, +but if you are suffering from defects of any kind and you are +desirous of remedying them some special exercises adapted to your +individual needs should be taken with religious regularity. If you have +a flat or sunken chest, if you are round-shouldered, if there is one +shoulder higher than the other, if there is a spinal curvature, or if +the muscles of the stomach or abdomen are weak, it will be necessary +to give special attention to such parts through systematic movements +intended to have a corrective influence. In another part of this +volume various exercises have been illustrated that are especially +recommended to those who are already in possession of ordinary +strength. In this chapter I am illustrating a series of movements that +have a similar object in view, but which will be found far easier +to perform. The exercises in this chapter are especially adapted to +those who are weak or ailing. They are designed, however, for the +purpose of stimulating and strengthening the spine, which, as I have +previously suggested, is the central source of vitality. The hot- +water-drinking regimen referred to in the chapter on Cleansing the +Alimentary Canal can also be used in connection with these exercises, +though naturally if one is weak but a small quantity of water can be +taken. + +CHAPTER VIII: How to Breathe + +Volumes have been written upon the value of breathing exercises. Many +exaggerated statements have been made as to what can be +accomplished through deep breathing. Nevertheless, it must be definitely +understood that full, deep breaths, which expand the lungs to +their fullest capacity, and are taken at frequent intervals, are of +great value. + +Almost any vigorous exercise will enforce deep breathing, and there is +no question as to the benefit of the involuntary or +spontaneous inhalation and exhalation thus induced. Running and +wrestling are types of very vigorous athletic exercises that will +compel one to breathe deeply and fully, and will insure a full lung +development without special breathing exercises. And this is more +especially true if much exercise of this character is taken regularly, +day after day, all the year round. But where the occupation and +surroundings are such that one cannot indulge in such active +pastimes, or where the time for such exercises is necessarily limited, +frequent voluntary deep-breathing exercises can be highly commended. +About the best example of the proper use of the diaphragm and the +natural movement of the abdominal and dorsal region in correct +breathing is illustrated in a small child. In nearly all cases an active +healthy child will breathe properly, and by studying the movement +of his abdomen in both standing and reclining positions you will find +that as the breath is inhaled the abdominal region will expand. When +the breath is exhaled this part of the body will contract or be drawn +inward. This demonstrates very conclusively that the movement or +expansion of the body in natural breathing is abdominal, and that the +bony framework of the chest should not be involved except when taking +full deep breaths, or when breathing hard from the effects of very +vigorous exercise. + +It is not at all necessary to go through a complicated system in order +to learn proper methods of breathing, since this is comparatively +simple if you are willing to make persistent efforts day after day until +you are fittingly rewarded. If you simply acquire the habit of drawing +in a deep full breath, at frequent intervals during the day, expanding +first in the abdominal region, you will soon be able to breathe +properly. A correct position of the body is very important, for if you +have the proper erect posture, and have no constricting clothing about +the waist and abdominal region, you will almost instinctively be +inclined to breathe diaphragmatically, or abdominally, as we call it. +Furthermore, when going out in the open air you will find as a result of +this practice that you are unconsciously expanding in the proper manner +as suggested. In fact, you will be more inclined to breathe freely and +deeply at all times if a proper position is maintained. It is hardly +necessary to mention the necessity for breathing pure air, and +especially when taking deep-breathing exercises, if you wish the very +greatest results. Take these deep breaths when in the open air, or +else before an open window. It is a good plan, for instance, when rising +in the morning to stand before an open window and inhale perhaps a dozen +full, complete breaths. This will help greatly to brush the cobwebs from +your brain and brighten you up for the day's duties and +responsibilities. + +All of these suggestions apply with equal force to both sexes. Because +of the fashions of dress usually in vogue the breathing of women is +much more restricted than that of men. Furthermore, they are generally +less inclined to athletic pursuits involving exercise which compels +deep breathing. + +The method of breathing recommended for women is absolutely identical +with that suggested for men. It is a curious fact that until recent +years the world generally, the medical profession included, held the +opinion that there is a fundamental difference between men and +women in breathing. Observation of the natural breathing of boys and +girls would soon prove the absurdity of this opinion. Owing to the +universal use of the corset, thoracic breathing, or chest breathing, +the result of the artificial constriction of the body at and below the +waist line, appeared to be the natural method of breathing for women, +whereas diaphragmatic breathing was recognized as proper and natural for +men. Only in recent years have medical authorities recognized that +this difference was really due only to artificial methods of dress and +that natural breathing in women and men is absolutely the same. Recent +fashions have permitted the enlargement of the waist line in women, +but unfortunately there is still too much constriction of this +important part of the body. When the world becomes more truly civilized +and our methods of dress are based upon common sense and an +intelligent understanding of the physical requirements of the body, we +may hope that the dress of women will be such as to permit entire +freedom in the matter of breathing, and the easy expansion of the body +at the waist line. Some day women will learn the value of suspending +skirts, stockings, etc., from the shoulders instead of relying upon the +restriction at the waist as a means of support. + +If you wish to ascertain more exactly whether or not your breathing is +entirely satisfactory, stand up, take a deep breath, and observe not +only the expansion in the region of the stomach and abdomen but also at +the sides and in the back. If you place the palms of your hands upon +the lower ribs in the back, just above the waist line, you should feel +the expansion of the body in this part pressing upward through the +action of the diaphragm as a deep breath is inhaled. Also by pressing +the hands upon the lower ribs at the sides, just above the waist +line, you will feel the lateral expansion in this region at the same +time that the expansion is noted in the front of the body. You will +therefore realize that there should be an expansion of the lower ribs at +the back and at the sides along with the expansion in the region of the +stomach and abdomen. Of course, when a very full breath is taken there +will also be an expansion of the chest following the filling up of the +lower part of the lungs. + +CHAPTER IX: Outdoor Life + +Civilized man is an indoor animal. We no longer live in tree-tops nor +even in caves, but in houses, and a great many of us spend the larger +part of every year in close, ill-ventilated, overheated rooms. From a +health viewpoint the cave-dweller would no doubt have the advantage +over the average American who follows a sedentary occupation. The +steam-heated apartments of our great cities are thoroughly aired +only on rare intervals, and consequently those who reside therein +often dry up in mind, soul and body along with the furniture. + +In order to live in every sense of the word we must become a part of the +great outdoors. Outdoor life adds to one's vitality and vigor. It +increases one's energies and enthusiasms. You cannot be ambitious or +vivacious, you cannot really amount to anything in life, if you +are confined to an overheated flat. + +If there is any hobby that is worth while it is one that takes us out- +of-doors. What the attractive features of your hobby may be, is not +of very great importance provided this object is secured. You must be +lured away from your stuffy living rooms and encouraged to breathe the +fresh, pure air of the open. + +There are out-of-door exercises of all sorts which are of great value, +but even a seat in a motor car wherein your exercise is +confined principally to increased respiration through the pleasure that +comes with fast riding, is at least of some value. The health of the +nation, as a whole, has been greatly improved by the automobile through +its encouragement of the outdoor life. But if you can join with your +outdoor life some active exercise which will use all the muscles of the +body the benefits will be much greater. + +There are various open-air pastimes that can be made unusually vigorous, +and so can be highly recommended if one is possessed of ordinary +strength. Football is perhaps one of the most strenuous of outdoor +games, and is to be especially advised where one has the vitality +and endurance which fits him for an exercise of this character. Golf is +an example of a milder outdoor pastime that is particularly suited +to middle-aged and elderly persons, although young men and women are +benefited by it, too. It affords excellent exercise in walking, +and the swinging of the golf clubs affords more exercise for the chest, +arms and back than is usually supposed. One who is not accustomed to +the game will usually find the muscles of the arms, shoulders and chest +sore or at least stiff from the unusual exercise when first attempting +to play this game. + +Tennis furnishes a vigorous exercise that is especially commendable for +adding to one's vitality. It is a good endurance builder. Tennis can be +made as fast and energetic, or as leisurely and moderate as one wishes, +depending entirely upon the skill, strength and ability of the player. +Tennis is a safe and sane pastime that is growing in popularity, and can +be universally recommended for both sexes and all ages. + +Rowing, running, cross-country work, track athletics, lacrosse, +handball, hockey and polo are all splendid and vigorous games, well +calculated to develop the best type of physical stamina. For those +possessing the requisite strength they can all be highly recommended, +though as a rule it is best not to specialize in any one of them but +to secure as much variety as possible. Specializing in athletics may win +championships and may stimulate interest in sports, but for the average +man or woman specialization is not desirable. Even if you are only a +"dub" instead of a champion in each of these games, it is better to +play them all, since you will thereby secure a well-rounded physical +development, and also obtain the maximum of "fun." + +For those who are less rugged but who on that very account are all the +more in need of open-air exercise there is a great variety of other +less strenuous pastimes. Cycling and horseback riding can be +particularly recommended as enjoyable forms of outing in combination +with a certain amount of exercise. Skating is an ideal pastime for the +colder weather as it requires no special strength and adds to the vigor +of the heart, lungs and other vital organs; besides this, the brisk, +cold air of the winter months is a tonic of great value. Snowshoeing, +yachting, rope-skipping, canoeing, archery, croquet, coasting and +various similar pastimes are all to be commended. + +Swimming is of great value, both as a means of physical development and +as a health builder, but if your vitality is limited do not stay in the +water too long. Swimming may be made mild or very strenuous. If you swim +with the skill of an expert, only a very moderate exertion is required, +though some of the new racing strokes tax the strength and endurance of +the strongest athlete. Swimming combines the pleasures of bathing and +exercise, and under proper conditions is invaluable. Those who are +"fleshy" can stay in the water a long time, but if you are "thin" take +care lest you lose weight by too much bathing. The slender man or woman +may take a daily swim for its tonic effect. It may even cause one to +gain in weight if the exercise is not prolonged, but persons of this +type usually lose weight in the course of a season of too much bathing. + +There is one point of special importance in connection with our exercise +and that is to cultivate the play spirit. You will never fully enjoy +your sports and you will never obtain all possible benefit from them +until you lose your dignity and learn how to play. Try to be glad that +you are alive and able to play these games. One great drawback to +American sports is the tendency to take them too seriously. There is too +much of strained effort involved in the desire to win the game at any +price. Keep yourself in a state of mind where you "see the fun." Though +"playing to win" may be commended, the real purpose of any game is the +fun and benefit that is secured therefrom whether you win or lose. There +have been cases when members of a boat crew or a football team have +actually cried over a lost game. Imagine the nerve strain involved in +taking athletics so seriously! It is splendid to win, but it should also +be pleasurable to lose to a worthy antagonist. Do not take your games +too seriously, but make them a laughing matter. Only by assuming this +attitude can you get the greatest possible benefits that can be +derived from games. The nature of your exercise does not matter so +long as there is that increased activity of the heart, lungs and other +organs which tends to improve the circulation throughout the entire +body. The exercise must insure deep breathing, and if a certain amount +of perspiration is induced it will be advantageous. First of all get +out-of-doors; find some exercise that appeals, some alluring attraction +which will take you away from the confinement of your home. Live as +much as you can in the open. If possible, try sleeping out-of-doors. Men +and women of today may be aptly compared to sensitive plants. We +are the devitalized product of the universal custom of coddling, and the +less we live within four walls, and the more we breathe the free +outdoor air, the stronger, healthier and more capable we become. + +There is one outdoor exercise that we can all take without expense, and +it is by far the best when everything is considered. At least this +statement is true so far as the building of vitality and endurance is +concerned. I refer to walking. This is an exercise that can be +made decidedly vigorous if desired. And no matter what health-building +regimen you may follow, a certain amount of walking is +essential to maintaining the highest degree of physical vigor. + +Walking is a tonic of very great value to every one of the organic +functions. It stimulates the activities of the purifying organs to an +unusual degree. It is a remedy of great efficacy in overcoming +constipation. It can be highly recommended for strengthening the heart, +for stimulating the liver and kidneys, and it will tone up the physical +organism throughout. Furthermore, this exercise is of unusual +value as a mental stimulant. It clears the "cobwebs" from the brain. +If you are bothered with vexing problems put them aside until you can +take a long walk. With the improved quality of the blood and the more +active circulation of this functional tonic, your mental efficiency will +be greatly increased. You will think more quickly; your conclusions +will be clearer, more definite and more dependable. I know a successful +novelist who depends very largely upon his long walks for working out +the themes and plots of his stories. I have frequently followed the same +plan in connection with my own work. I know of other writers who depend +upon this method of gaining inspiration. I have been told that +chopping wood is mentally stimulating, and also that horseback riding +and cycling are sometimes helpful in this direction, but walking is +without doubt the most effective mental stimulant to be found out-of- +doors. It accelerates the circulation, and seems to arouse the vital +forces of the body, but does not require such an expenditure of +energy as to prevent the brain from being exceptionally active. + +Now to secure the real benefits that come from walking there should be +no laziness about it. Do not walk as though you were on a fashion +parade. The Sunday afternoon stroll on the city streets may be very +alluring, but you cannot under such circumstances secure the real +benefits that may be found in walking. If possible go out on the +country roads or walk across the fields. Put a certain amount of energy +into your every step. Walk briskly and as though you enjoyed it, and +you will discover that you do enjoy it. Even if your first few steps +require an unusual effort on your part, "step lively" just the same, and +you will shortly find that you feel lively, too. A walk of this sort +into which you put real energy in every step is a tonic of amazing +value. It will stir up your entire organism. It will insure an active +functioning, and make you feel and be thoroughly alive. If you have the +added advantage that comes from pure country air you are to be +envied. But even without these superior advantages, even if your +route is confined to city streets, some benefit will still result from +taking the walk tonic. + +While walking give special attention to my suggestions concerning +breathing. Breathe deeply and fully at frequent intervals. Expand the +body in the abdominal region. If you like, you can carry your breathing +still farther and allow this expansion to extend to the chest walls, +though as a rule, this is not necessary. No doubt one of the most +valuable suggestions for strength and vitality building while walking +is to take at frequent periods several movements which are referred +to in the chapter on Thyroid Stimulation, namely, the chin-in-downward- +and-backward motion while holding a full breath with abdomen fully +expanded. In fact this idea, if carried out until the muscles of the +back of the neck are fatigued at the completion of the walk, will +energize you mentally and physically. A suggestion that I have often +offered in various articles upon this subject is to practice what I +may term harmonious or rhythmic breathing, which I regard as of +exceptional value. By this I mean taking the same amount of time to draw +in the breath as you do to exhale it, keeping time with a certain number +of steps. For instance, while taking eight steps, draw in a breath +and exhale during the next eight steps. You may make this six, eight, +ten or twelve steps if you like. If you have some piece of music in mind +that carries with it a rhythm that accommodates itself to your steps +while walking, and if each inhalation and exhalation takes up an +even number of steps, you will find that you are swinging along with a +sense of harmony and pleasure that will make distances pass away +and cause you to be unconscious of the length of your walk. This +rhythmic or harmonious breathing is an excellent means of cultivating +the deep-breathing habit. + +Another exercise is of material value in connection with the practice of +deep breathing while walking, serving especially to stimulate the +digestive and other internal organs. This consists in holding a fairly +full breath for a series of four, six or eight steps, and at the +same time expanding the body still further in the region of the stomach. +This is accomplished largely through the action of the diaphragm and +the muscles across the front of the body in the region of the stomach. +This should be executed with a sort of pumping motion, that is to say +by a series of alternate contractions and relaxations rapidly following +each other. Expand the region of the stomach by this muscular effort +for an instant, relax, repeat, and continue in that way several times +during the course of the six or eight steps during which you hold the +breath. Then exhale freely and after one or two breaths repeat. This has +the effect of massaging, as it were, the internal organs, and is of +material value in bringing about improved functioning, as well as +strengthening these parts. + + +If you can find an opportunity to go camping there is no better way in +which to spend a vacation. Everyone knows that a term of two or +three weeks in the woods or by the side of a lake, living out-of-doors +to some extent after the manner of primitive man, and getting a certain +amount of pleasurable exercise with the continuous fresh air, will work +wonders. + +But if camping for a short period is beneficial, then a part of each day +in the open air during the summer is well worth while; therefore try +to "camp out" for two or three hours each evening. If you are through +work at five o'clock, for instance, enjoy a picnic dinner in the +open, instead of a regular supper in the dining-room of your home. It is +daylight until almost eight o'clock during most of the summer, and this +plan would yield two or three hours of open-air life. Or take advantage +of part of this time, before supper, to go rowing, or swimming, to play +some game, such as tennis, or to do anything else that will occupy you +pleasantly for an hour or two in the open air. At least you can always +take a good walk. If you go to bed at a reasonable hour you can +probably rise early enough to permit a walk of one or two hours, or some +other open-air activity, before going to work. If your work is in an +office where you will be confined all day this advice is especially +important. When your office hours begin at eight or nine o'clock in +the morning you should imbibe as much fresh air as possible before work, +if only by walking part or all the way to your place of business. Be in +the open air as much as you can. Many people think they are too busy for +this. They make the plea of lack of time, but when illness appears +they have plenty of time to stay in bed. The open-air man or woman +"side-steps" sickness. Since superabundant vitality can be obtained +through open-air life, spend as much time as you can out-of-doors. +Cultivate the outdoor habit. It will increase your efficiency so that +you will do better work in less time. + +CHAPTER X: Strengthening the Stomach + +One of the first requirements in vitality building is strengthening the +stomach. Within the stomach we find the beginning of all vital blood- +making processes. Here is where the food first passes through the +changes essential to create the life-building fluid called the +blood. We therefore cannot exaggerate the importance of strength to +this important organ. When referring to a strong stomach, I do not mean +strength in the abdominal muscles lying immediately in front of the +stomach; I mean strength of the muscles within the walls of the stomach +itself, which, to a large extent, actually constitute the stomach. +These layers of muscular fibers which assist in carrying on important +parts of the digestive processes must be strong if digestion is to be +satisfactory in every way. + +Now the work of strengthening the stomach does not, by any means, +consist wholly of exercise. The stomach in order to be strengthened must +have a due amount of intelligent consideration at all times. For +instance, you cannot make a garbage can of your stomach and expect to +increase the strength of the organ. It is really necessary, if you are +seriously desirous of securing the best results in vitality building, +to learn at least the fundamental facts relating to rational +dietetics; and, after acquiring this knowledge, to apply it to your +individual use throughout every day of your life. The suggestions that +I have offered in the chapter on Cleansing and Stimulating the +Alimentary Canal are truly of extreme importance in these +strengthening processes. In fact in every instance this plan will +increase the assimilative strength, and will enable you to create a +better quality of blood; and this result in turn naturally aids in +strengthening the stomach itself as well as all other parts of the +body. Furthermore, this is a method for cleansing directly not only the +organ itself but the various glands which furnish the digestive +juices. Therefore, if difficulties are frequently presented in +connection with the functions of this organ, special attention should +be given to the elemental cleansing and strengthening processes as +outlined in the chapter referred to. + +There are various special exercises which will have a certain influence +upon the stomach because of their mechanical stimulation of this organ. +All bending and twisting movements of the trunk of the body will +naturally stimulate the action of the stomach because of their +direct mechanical effect. All movements of this sort are naturally +valuable under the circumstances, though for a short time after a meal +any exercise that is so severe as to interfere with digestion should be +avoided. Such interference results when the muscles are used to such an +extent that they require greatly increased quantities of blood at a +time when a plentiful supply is needed by the stomach to carry on the +work of digestion. All my readers no doubt already understand the +necessity for giving the digestive organs every opportunity to carry on +their processes for at least one hour after a hearty meal. Bending +and body-twisting movements are valuable one hour or more after a +meal for strengthening the stomach, but they interfere with digestion +if taken immediately thereafter. For increasing the vigor of this +most important organ I would especially recommend the method already +referred to for cleansing the alimentary canal and also the exercises +which are given in connection therewith in the same chapter. If one +is not in possession of a fair amount of strength I would suggest +merely the exercises illustrated in Chapter VII to be taken in +conjunction with the morning hot-water-drinking regimen. + +It should be remembered, however, that for the strengthening of the +stomach one must really depend most of all upon a proper diet and the +care of the stomach generally, rather than upon any system of exercises +intended to invigorate this organ. + +To build up a strong stomach a daily plan of life must be followed which +requires of the entire body a normal amount of activity, thus demanding +and using a fairly liberal supply of nourishment. An active life is +always favorable to good digestion, and especially so if it is an +out-of-door life for at least a large part of each day, for then an +appetite is created demanding of the stomach that healthy activity +essential to strength building; in other words, an active and normal +life generally is essential to the maintenance of a strong and healthy +stomach. The body must be regarded not as an aggregation of parts, but +as one complete unit, and anything that affects all parts affects each +separate part. It is quite true that when the stomach is weakened from +any cause, it is not wise to overtax it by the ingestion of foods +that are difficult to digest. But at the same time a policy of using +predigested foods, or others that are suited only to a weak stomach, is +not likely to develop a vigorous digestion. It is essential that one +should use a proper supply of natural and wholesome foods properly +prepared. If this is done and the general rules of rational dietetics +are observed, there is no reason why any one should not enjoy the +possession of a strong stomach and a vigorous digestion. I cannot, +however, place too much emphasis upon the value of outdoor life and +general activity and the constitutional benefits that go with them +for improving the stomach as well as all other parts of the body. + +CHAPTER XI: Preserving the Teeth + +Health to a large extent depends upon the teeth. Food can not be +properly masticated without sound molars. The modern tendency of teeth +to decay early in life clearly proves that something is wrong with our +dietetic or chewing habits. Like any other part of the body, the teeth +must be exercised in order to be properly preserved. Our foods are so +frequently macerated to a fine consistency and they are so often cooked +to a mush before they are eaten, that the teeth have little to do. They +decay and become soft or brittle because of lack of use. + +It is necessary to give the teeth a reasonable amount of regular use. +Cultivate the habit of eating zwieback, hard crackers or other hard +food substances that require real vigorous chewing. If this is +difficult, then make a habit of exercising the teeth in some way. The +idea suggested in the illustrations accompanying this chapter will be +found of value, though any method can be recommended that serves the +same purpose. Do not, however, depend upon the chewing of gum for +hours each day as a means of exercising the teeth. Chewing a hard gum +for a few minutes after a meal might be of advantage, but continual gum- +chewing wastes and weakens the digestive elements of the saliva. In +other words, if you sit down to a meal after chewing gum for two or +three hours, the saliva that you mix with your food will not have the +normal digestive elements. One might say that the "strength" of the +saliva has been lost while chewing gum. + +If your teeth are decayed the offending members should be removed or the +cavities filled. It is always wise to retain every tooth you can until +extraction is practically compulsory. Decayed teeth should be filled +promptly. As long as a tooth can be filled it should not be extracted. +A good dentist should be consulted at frequent intervals. + +If tartar has collected on the teeth, it should be removed by a +competent dentist. One good method of keeping the teeth free from tartar +is to rub the gums and teeth daily with table salt containing +considerable grit. Dampen the finger, place a quantity of table salt +thereon and then rub the teeth where they meet the gums. Make the +process sufficiently vigorous to rub off any tartar that may have +accumulated. The mouth should be rinsed with moderately warm water +immediately after this process to remove the salt. Any good tooth wash +that is sold in the form of paste can be used instead of salt for +this same purpose. This rubbing process is of more value to strengthen +the gums and to cleanse the teeth than brushing the teeth with an +ordinary tooth brush. + +Tooth brushes, however, are valuable and should be used morning and +evening. In caring for the teeth the following plan is suggested: + +Soon after rising rinse the mouth out thoroughly with a mild antiseptic +tooth wash; soap, or salt and water, is fairly good if nothing better +can be obtained. Plain water will also serve the purpose. Lemon juice to +which considerable water has been added, also makes a good mouth wash. +Orange juice can also be recommended. + +It may be said that most of the standard tooth powders and tooth pastes +on the market at the present time are fairly reliable and satisfactory, +particularly those of which the formula is printed on the wrapper. When +brushing the teeth, avoid using a brush with the bristles too hard. A +medium- or even a soft-bristle brush is preferable. The lateral action +of the tooth brush, commonly used, is of limited value. One should use +a vertical or up-and-down movement, so that the bristles will reach the +crevices between the teeth. It is the spaces between the teeth +that particularly need cleaning and the brush should be used in such a +way as to reach these. It is here that decay usually begins. + +After having brushed the teeth then rub them in the manner previously +described. Spend two or three or even four or five minutes at this +rubbing process. If the teeth are free from tartar do not use the salt +more than once or twice weekly, though any good tooth paste could be +used daily to advantage, not for brushing the teeth, mind you, but for +rubbing the gums and teeth. + +For removing accumulated food substances from between the teeth silk or +linen floss can be recommended. Holding the thread between the fingers +of each hand force it down between two teeth and bring it back and forth. +If you have no regular dental floss, use any white silk thread +for the purpose. It does not do one much good to brush the teeth if +he does not remove decaying and acid-forming matter from between the +teeth. The use of dental floss is fully as important as the use of a +tooth brush. Where Rigg's disease, or pyorrhea, is present, an +antiseptic can be used to advantage two or three times daily after +rubbing or washing the teeth. Massage of the gums may prove helpful, +if gently applied, though in a serious case of pyorrhea a fasting and +general blood-purifying regimen is advisable. + +The condition of the teeth is influenced to a large extent by the state +of the stomach. Where the digestion is perfect, the breath free from all +foul odors, the teeth are less liable to decay and tartar rarely +accumulates. Where there is any stomach disorder, however, very great +care must be taken to avoid a number of unpleasant symptoms associated +with the gradual deterioration of the teeth. If the various suggestions +I have made in this volume for maintaining superior health are followed +with a reasonable amount of care, and the tooth brush is used regularly, +in addition to proper attention being given to thorough mastication, the +teeth should be retained as long as there is use for them. Remember, +however, the very important suggestion made in another chapter in +reference to the value of fruit acid in cleansing the mouth and teeth. +If you will rinse the mouth out at frequent intervals with the juice +of an orange or eat part or all of an orange, you will be +surprised at the cleansing influence of this acid fruit. Almost any +acid fruit will be of value, but the orange is perhaps the best for this +purpose. The free use of water to insure alimentary cleanliness together +with the acid fruit habit will form a very superior insurance for our +teeth. + +Finally, and of not least importance, the character of the diet has a +great influence on the teeth. You cannot keep the teeth sound and +strong if the foods you eat do not contain the material out of which +teeth are built. If the food elements that build teeth and bone are +lacking, you cannot expect the teeth to last long. A great hue and cry +has been raised about the poor teeth of the school children of to-day, +and an effort is being made to teach the children to brush their +teeth. Of course this is good as far as it goes, but it does not go far +when the children are fed upon a diet that is defective. When you find +the child of a poor family given a diet of little more than white bread +and coffee you can absolutely depend upon it that his teeth are +crumbling and decaying. No other result is possible, no matter if the +greatest of care is used to keep the teeth well brushed and clean. + +Therefore, my remarks in another chapter upon the influence of refined +foods will apply particularly in the case of the teeth. A +satisfactory supply of lime in the diet is especially necessary for +building teeth and bone. Whole-wheat bread will supply the material for +building sound teeth, while oatmeal and other whole grain foods are +almost equally satisfactory for this purpose. + +Some women lose their teeth rapidly as a result of pregnancy, because +the diet upon which they live is really a starvation diet so far as +these important elements are concerned. Eggs are rich in lime and +elements required for building strong teeth, while vegetables and +fruits in their natural state are valuable in this way. Good milk is +of value for its supply of lime and other organic minerals in the case +of young children. Furthermore, all natural foods that provide good +exercise for the teeth through the necessity for mastication are +valuable on this account for strengthening the teeth, as I have +already said. + +Dentistry is one of our most useful professions. But there would be need +for few dentists if the suggestions given in this chapter were closely +followed by men, women and children the whole country over. One may have +strong teeth in practically every instance, as a result of proper care +and suitable diet, just as he may have strong muscles, strong organs and +strong nerves. + +CHAPTER XII: How to Eat + +Civilization has brought with it a train of evils unknown in the natural +life. There is no need, for instance, to tell a wild animal what to +eat; his life is planned for him in advance. His food is supplied by +Nature and not superabundantly, so he is compelled to eat it in a manner +to secure the greatest amount of vital vigor therefrom. Hunger controls +his eating, and therefore he always enjoys his food. If we were +to eliminate many of the mechanical processes involved in the +preparation of our foods, there would be little or no necessity for +instruction in eating, for, if we ate our food in a natural state, we +would be compelled to masticate it, and this is the fundamental +requirement of healthy digestion. + +Just here let me point out the importance of appetite. A food cannot +possibly be of benefit unless it is thoroughly enjoyed. It must taste +good. The more delicious a food tastes the more quickly and +advantageously it will digest. The idea is frequently advanced +that dieting must necessarily be unpleasant, for many think that a +"diet" must consist of food that cannot possibly be eaten with +enjoyment. This is a great mistake. Diet of this character would +indeed bring about harmful results in nearly every instance. The diet +which will be of the most value is that which you can enjoy, confining +your selection, of course, to wholesome articles of food. I cannot +emphasize too strongly the extreme necessity for the enjoyment of +your meals. Do not under any circumstance ignore the demands of your +taste in selecting your diet. + +Your food must be thoroughly masticated as well as thoroughly enjoyed. +This chewing should continue until the food becomes a liquid and +actually passes down your throat involuntarily. Food should never be +swallowed hastily. Swallowing should be an unconscious process +associated with enjoyment; with a view to prolonging the pleasure of +eating, each mouthful should be retained in the mouth until it is +swallowed before you realize it. Thorough mastication is absolutely +necessary to the attainment of the very important requirements +connected with the complete enjoyment of foods. + +Now note the effect of prolonged enjoyment of food upon the digestive +processes. When one is masticating an appetizing meal the digestive +system is being prepared for the reception of this meal. The various +glands of the stomach that perform such important work in digestion +begin to pour their juices into the stomach; consequently when the food +reaches this organ everything is ready for its reception. To begin with, +as a result of thorough mastication and the action of the saliva, the +food is already partly digested, and the stomach is ready to continue +the process. The work is easy and satisfactory under such circumstances, +and digestion continues unconsciously. You do not realize that you have +a stomach. How often one hears a healthy man say that he has no +conscious knowledge of the possession of such an organ! In other words, +he has never had a pain or other unpleasant symptom located in its +region. It is said on the other hand that the dyspeptic is so +continuously and unpleasantly aware of the existence of this organ that +he often thinks he is "all stomach." + +Remember also the importance of a suitable mental attitude at meal-time. +Your mind should be occupied almost entirely with the pleasure of the +meal itself. You should not be seriously diverted in any way. If for +instance you are reading a newspaper or carrying on an +engrossing conversation you are directly interfering with the digestive +processes; for, as I have already said, a thorough enjoyment of +the food is necessary to arouse to their greatest activity the glands +which furnish the digestive juices. Therefore, when meal-time comes +around, devote yourself to the one single purpose of getting as much +enjoyment as possible out of your food. + +If you are desirous of catching a train, do not make the mistake of +bolting a meal. Eat when you arrive at your destination, or eat on +the train, when you can have the leisure to enjoy your food. Remember +that, with eating as with work, it is not how much but how well. If your +time is limited it is better to eat only a small amount, and eat it +properly, than to attempt to eat a large meal hurriedly. + +Especially do not eat when you are angry or worried; do not allow +anything to distract you at meal-time. If anything comes up that +seriously mars your ability to enjoy your food it is far better to delay +your meal or wait until the next meal, or until you can eat in +accordance with these requirements. + +There can be no objection to light conversation, which requires no +special amount of mental energy or concentration; in other words, +any deviation can be recommended which does not seriously interfere with +the enjoyment of your meal. Music, for instance, if it is of a +gentle, soothing character, or entertainment of any kind that is +relaxing, is a helpful form of recreation. The "cabaret," if not carried +to an extreme, is therefore a natural, well-founded institution. +Congenial company is also naturally advantageous in helping one to enjoy +his meals. + +There has been much controversy as to whether or not one should drink +during a meal. I have at all times condemned the usual habit of +drinking at meal-time for the purpose of washing down food that is eaten +hastily. For instance, it is not at all unusual with many people to +take three or four mouthfuls of food, hastily swallow them, and then +find a certain amount of liquid essential to avoid choking. I cannot too +emphatically condemn a habit of this sort. I do, however, recommend the +use of liquids during a meal when they are necessary to satisfy thirst. +Furthermore, it is of considerable importance to take some liquid during +a meal if one is not in the habit of drinking freely of water between +meals, since a certain amount of liquid is necessary to carry on the +digestive process. When there is any digestive difficulty or when there +is merely a weak digestion, hot water can be used to great advantage +fifteen minutes or a half-hour before the meal. Taking hot water in this +manner cleanses the stomach and adds materially to the digestive +capacity by stimulating the glands of the stomach. The quantity of water +taken in this way may range from half a pint to a quart, depending +upon one's physical condition. The amount of liquid taken during a meal +must also be regulated by one's needs. For instance, if you are poorly +nourished and apparently need more weight properly to round out your +body, then an additional amount of liquid will often be of advantage, +provided you do not take so much as actually to interfere with +digestion. Where increased bodily tissue is needed, therefore, in +virtually every instance the free use of water during the meal will be +of decided value; though one should always keep in mind the +necessity of drinking these liquids warm or even hot if taking any +quantity. + +The use of a large amount of cold water at meal-time is likely to be +detrimental. There is a wide-spread custom of drinking ice-water during +the meal. This is one of the most pernicious of all dietetic errors, +since chilling of the stomach invariably retards digestion and +favors dyspepsia. Even water that is very cold, though not iced, is not +desirable, unless used in very small amounts. Also the use of ice- +water or extremely cold water between meals is inadvisable, since +because of its low temperature one cannot comfortably drink enough of +it to satisfy completely his bodily requirements. Water that is only +moderately cold or cool can be used liberally, and is always to be +preferred in the case of overheating through violent exercise. It is +usually advisable to drink water at the temperature that is most +pleasant to you, though large quantities of cold water should always +be avoided. And, as I have said, at meal-time, especially, if much water +or other liquids are used they should be either warm or hot. + +Without question, the greatest of all dietetic errors is to eat without +appetite. It is nothing less than a crime against the stomach, and yet +this practice is one of the most common of all those which contribute to +the prevalence of dyspepsia in civilized communities. No animal, the +human race excepted, would attempt to eat without the relish that +absolutely depends upon the possession of a keen appetite. Many +thousands of people attempt to eat their meals regularly without regard +to the demands of hunger merely because it is "meal-time." Eating in +such cases has only the excuse of habit, although frequently it is +regarded as a duty. Eating should never be regarded as a duty, nor +should it be allowed to become a habit, for when not pleasurable it is +not beneficial. + +One will often, hear the remark that one must "eat to keep up his +strength." While this advice is fundamentally sound in a large sense +under normal conditions and when a true appetite is present, yet there +never was a greater delusion when it is applied to forced eating +when the appetite is lacking. Eating under such conditions does not +keep up one's strength, but on the contrary actually impairs it by +burdening the digestive system with food that cannot be properly +assimilated. It is not what you eat but what you assimilate that +keeps you strong, and digestion depends upon appetite and the +enjoyment associated therewith. The question of enjoyment is really a +question of appetite, and if you are not hungry and cannot relish the +food keenly when meal-time comes it is certainly best to wait until the +next meal or until you are hungry. Every wild animal has sense enough +to follow its natural inclination in this respect, but thousands of +human beings go to the table because it is dinner-time, and force +themselves to eat food that they do not desire simply because of the +stupid delusion that continual and frequent eating is necessary for +strength. + +The discussion of appetite brings up the question of the number of meals +that is proper for each day. The prevailing system of three meals per +day is a custom surviving from a time in which early rising and hard +physical labor throughout a long day was the rule, especially in +connection with out-of-door work. This does not mean, however, that +three meals is always the best plan for civilized life in sedentary +occupations. There are some wild races that eat only two meals per day, +and there have been instances of hunters and even whole populations +following the one-meal-per-day plan. Naturally at the present time the +occupation and the requirements of the individual would have much to do +with the question. If one does hard work, has an appetite for three +meals per day, and seems to thrive on that plan, it is the preferable +one. If, however, you are a sedentary worker, and especially if you do +not have an appetite for three meals per day and cannot thoroughly enjoy +them, the two-meal-per-day plan would be much better. The two-meal- +per-day plan has often proven beneficial even when associated with +the strenuous physical training required for athletic competition in +racing, wrestling, boxing, Marathon running and other vigorous sports. +It is entirely a question of appetite. If you have no appetite for +breakfast then follow the two-meal-per-day plan. I will say, however, +that in many cases one can enjoy and profit by a breakfast of fruit. + +The question of how to eat is closely related to the question of how +many meals one should take. Overeating is a very prevalent failing. +There is no question that large numbers eat themselves, as it were, into +a condition of stupor. Their energies are required for the disposal of +the excessive quantity of food ingested, and they have no energy left +for mental work or for physical activity. They are, so to speak, "food +drunk." I am personally satisfied that the best cure for overeating is +food in less frequent meals and the practice of masticating the food +thoroughly in the manner that I have suggested. In a case of this kind +the two-meal-per-day plan is also to be recommended. Actual experience +shows that those inclined to overeat do not eat any more at one meal +when eating two meals than when eating three meals-they may possibly eat +less, because of the more normal condition of the stomach. Another good +plan to pursue is the use of uncooked foods, or at least the +adoption of a diet consisting in part of uncooked foods. It is +entirely possible to eat too little of nourishing food, just as it is to +eat too much. But one who lives a natural and active life, especially +if out-of-doors a fair part of the time, is not likely to lack a good +appetite nor to eat less than the required amount. Good general health +always brings with it a normal appetite. + +Overeating, however, is no doubt in many cases due very largely to the +inadequate character of the foods consumed. I am satisfied that if +all our foods were eaten in their natural condition and if they +perfectly supplied the needs of the body there would be no +tendency toward overeating. The great trouble is that conventional +methods of food preparation have such a destructive effect upon the +nutritive value of the foods in common use that a healthy body often +craves large quantities of diverse foods in order to get a sufficiency +of certain elements which are lacking. The use of white bread is a +case in point, for, as stated in another chapter, the best part of the +wheat has been eliminated in the process of milling. Furthermore, to +a large extent the mineral salts are removed from our vegetables in the +process of boiling; that is to say, when the water in which they were +boiled is thrown away. The polishing of rice, the use of white flour +in manufacturing macaroni, the refining of our sugar, and many other +processes, are directly responsible for the almost universal habit of +overeating. Certain elements are taken out of the food, the body +craves these elements, and in trying to secure adequate nourishment, one +eats an excessive amount of the refined defective foods. + +CHAPTER XIII: What to Eat + +The suggestions offered in the previous chapter concerning the necessity +for the enjoyment of food, give one a fairly clear idea as to what he +should eat. In other words, he should select those foods that he +thoroughly enjoys, keeping in mind the necessity of using only those +that are at least reasonably wholesome. If you have a large variety +from which to select, this will be to your advantage, provided you do +not include too many foods at one meal. It is a good plan to get your +variety from meal to meal and from day to day, but without including too +many dishes at any one meal. + +One of the most remarkable cases of longevity with which I have ever +come in contact proved in a very pointed way the value of this +suggestion. This was a woman who had lived to be over eighty years of +age. During the last forty years of her life she was as agile, as clear- +headed and as capable as a young woman in the heyday of her youth. I am +satisfied that to a large extent the unusual vitality possessed by this +woman was due to her habit of eating but one article of food two meals +each day, although occasionally she would eat only one. Her +meals were taken irregularly, because she would eat only when she was +hungry. When she had a definite appetite it would nearly always +indicate to her the particular food that she wanted. She would then +prepare a meal of this food and thoroughly satisfy her appetite with it. +Nothing else was eaten at that meal. This woman naturally went through +some very severe trials before she adopted this diet-indeed, a terrible +lesson of some sort seems necessary to compel one to follow a strict +dietetic regimen. At the age of forty she was a physical wreck, having +been for years tortured with rheumatism. Having vainly tried every +other remedy, she finally became interested in diet, and through it +finally overcame her difficulty. It might also be of interest in this +connection to know that she never used salt, pepper, or condiments of +any sort with her meals, and it would be well to emphasize that it is +important to avoid the too free use of condiments and stimulating foods. +We have used salt so long that our bodies seem adapted to it, and +it is usually considered essential to the welfare of domestic stock; +therefore it is a moot question as to whether it is advisable for +human beings to avoid it altogether. Yet the excessive use of it to +which we are prone is certainly harmful. How is this to be avoided? If +we eat our food in a hand, I have found that the longer you are without +it the more you long for it, until the craving becomes much more +intense than is the hunger of a man who fasts (the symptoms are those of +a disease rather than of being hungry). Among the uncivilized +Eskimos the dislike of salt is so strong that a saltiness imperceptible +to me would prevent them from eating at all. This fact was often +useful to me, and when our Eskimo visitors threatened to eat us out of +house and home we could put in a little pinch of salt, and thus +husband our resources without seeming inhospitable. A man who tasted +anything salty at our table would quickly bethink him that he had plenty +of more palatable fare in his own house. On the score of what to eat I +would reiterate what I have said about the use of foods in their +natural condition. The refinement of various foods has made them +entirely unfit for human consumption. Of first importance without doubt +is the use of the whole grain of the wheat for flour. Wheat, as +produced by the Almighty, is practically a perfect food, containing all +the elements required by the human body and in a proportion not very +far from that found in the body. In modern methods of milling, however, +the effort is made to eliminate everything in the wheat grain except +the pure starch, which naturally makes a fine, smooth, white flour. The +miller is not absolutely successful in his endeavor, but he does +succeed in robbing the product of the natural state, that is in an +uncooked form, salt can be more easily avoided, but cooking in many +instances modifies the flavor to such an extent that salt seems necessary. +I am not prepared to admit that it is a necessity, for I know of many who +avoid the use of salt altogether and who have maintained unusual vital +vigor. I have known of others, however, who have tried to eliminate salt +from their diet and the results have been unsatisfactory. We may +therefore say that in most cases the moderate use of salt can be +recommended. + +One of the most interesting expressions of opinion on the subject of +salt that I have seen was a statement by Stefanson, the Arctic explorer, +in his "My Quest in the Arctic," in which he discusses the diet of the +Eskimos and their constitutional aversion to salt. + +"Most people are in the habit of looking upon the articles of our +customary diet, and especially upon salt, as necessities. We have not +found them so. The longer you go without green foods and vegetables the +less you long for them. Salt I have found to behave like a narcotic +poison; in other words, it is as hard to break off its use as it is hard +to stop the use of tobacco. But after you have been a month or so +without salt you cease to long for it, and after six months I have found +the taste of meat boiled in salt water positively disagreeable. In the +case of such a necessary element of food as fat on the other hand, I +have found that the longer you are without it the more you long for it, +until the craving becomes much more intense than is the hunger of a man +who fasts (the symptoms are those of a disease rather than of being +hungry). Among the uncivilized Eskimos the dislike of salt is so +strong that a saltiness imperceptible to me would prevent them from +eating at all. This fact was often useful to me, and when our Eskimo +visitors threatened to eat us out of house and home we could put in a +little pinch of salt, and thus husband our resources without seeming +inhospitable. A man who tasted anything salty at our table would quickly +bethink him that he had plenty of more palatable fare in his own house." + +On the score of what to eat I would reiterate what I have said about the +use of foods in their natural condition. The refinement of various +foods has made them entirely unfit for human consumption. Of first +importance without doubt is the use of the whole grain of the wheat +for flour. Wheat, as produced by the Almighty, is practically a perfect +food, containing all the elements required by the human body and +in a proportion not very far from that found in the body. In modern +methods of milling, however, the effort is made to eliminate everything +in the wheat grain except the pure starch, which naturally makes a +fine, smooth, white flour. The miller is not absolutely successful in +his endeavor, but he does succeed in robbing the product of the larger +part of its food value, until it is absolutely incapable of sustaining +life, and this serious mistake is without question the prime cause of +the prevalence of constipation. The refining of rice by removing the +coating, which contains organic salts, is another process by which is +produced a food that is almost pure starch. The disease beriberi is +now recognized as being due to a diet of polished rice. Where the +natural unpolished rice is used this disease is both prevented and +cured. In refining our sugar a similar denaturing process 'is carried +on. The same is true in the grinding of corn, and in preparing a +whole host of other foods. The practice of "refining" is the great +food crime of the age. In addition to this the average housewife adds to +our difficulties when preparing vegetables and other foods, by +"draining" off the water in which they are cooked, thus throwing away +the invaluable mineral elements which have been dissolved in the liquor +during the process of cooking. The ultimate result of these crimes of +the manufacturer and mistakes of the cook, is that the people are to a +large extent starved, as far as mineral salts are concerned, in spite of +the enormous food supply and the payment of the highest prices. + +Though bread is supposed to be the "staff of life," it might reasonably +be termed the "staff of death" when it is made entirely from white flour +and is depended upon exclusively for nourishment. It is well to point +out also that bread of all kinds should be avoided in some cases of +weak digestion. Under such circumstances it often irritates the lining +of the stomach and intestines. When symptoms of this kind are noticed +bread must not be used-more especially when made with yeast. When the +bread is made without yeast and is masticated very thoroughly it may do +no harm. There are instances also in which there is a Strong craving for +white bread and when graham or whole-wheat bread is not appetizing. When +one has an abundant variety of foods and the alimentary canal is +unusually active the desire for white bread can be satisfied without +harmful results. In fact when the diet is varied by numerous articles +of food at one meal considerable white bread can be used if it is +appetizing. Those taking the treatment for constipation recommended in +this book often stimulate the alimentary canal to such an extent +that graham or whole-wheat products are slightly irritating in their +effect. As long as such symptoms exist white bread can be used. +Remember, however, that whenever there is the slightest sign of +constipation white flour products of all kinds should immediately be +eliminated from the diet. + +As nearly as possible foods should be used in their natural condition. +Those that can be enjoyed when uncooked are more valuable when +eaten without cooking. When cooking is necessary the food should be +cooked in such a way that there is no waste nor loss of the natural +elements. Steaming and baking are both preferable in many cases to +boiling; cooking in a double boiler may be especially recommended in +the case of vegetables, as these are in such a case cooked in their +own juices. Therefore my most important suggestions on what to eat would +be: first, to select only natural foods; and second, to avoid too much +variety at one meal. As to what sort of a diet one should adopt, I might +say that the proper answer to a question of this kind depends largely +upon one's individual condition and requirements. + +Unquestionably a perfect diet is furnished by nuts and fruits. From a +theoretical standpoint this would appear to be ideal. I would +say, however, that very few persons can be thoroughly nourished on a +limited diet of this sort, and therefore it cannot be universally +recommended. + +Perhaps the next diet that closely approximates perfection would be a +raw or uncooked diet. This would include all the foods that can be +made palatable without cooking, such as nuts and fruits of all kinds, +vegetable salads, cereals and dairy products. A diet of this sort +can be continued indefinitely in some cases, and where one can be +thoroughly nourished on this regimen it can be highly recommended. Foods +in their raw state possess a tremendous amount of vitality-building +elements. They are live foods, consequently they give one life, energy, +vivacity. One can usually fast longer with a smaller loss of weight and +energy after a raw than after a cooked diet. But in many instances +this diet does not maintain the weight and the bodily energies at +high-water mark; consequently in such cases it often proves +unsatisfactory, even where its first effects are pleasing to an unusual +degree. + +Nearly all restrictive diets are valuable for a short period where there +is evidence of overeating. On this account many enthusiasts who adopt a +restricted diet and who note their improved appearance and general +increase of energy for a time, will be profoundly impressed with the +idea that at last they have found a perfect diet. On account of their +enthusiasm they will often continue such a strict dietetic regimen until +it is productive of seriously harmful results. It should be kept in +mind that any diet which is really adequate for all requirements will +maintain your normal weight and your energy. In other words, you should +feel well and look well, if your diet is as it should be. This is an +invariable test, and can be depended upon absolutely. + +Probably the next diet that can be recommended in many cases would be a +meatless or vegetarian diet. There is absolutely no question as to the +superiority of this plan over a regimen that includes meat, provided +again that you can be fully nourished and that you feel energetic +and capable. A vegetarian diet will usually make a better quality of +tissue; you will have more endurance, and there is but little doubt +that a healthy vegetarian will outlive a meat-eater, since his vital +organs remain in a healthier condition for a longer period than +those of one accustomed to a free use of meat. + +We must admit, however, that many cannot maintain their weight and keep +their full allowance of energy on a vegetarian diet. Where you find a +vegetarian whose skin is white, whose lips are colorless, who is thin +and seemingly in need of nourishment, you can rest assured that the +diet is not agreeing with him. Such persons in virtually every instance +need animal food of some sort. It is therefore wise, if you are +searching for a diet that is capable of developing in you the greatest +degree of mental and physical efficiency, to make a careful study of +your individual condition and requirements. After you have acquired +sufficient knowledge on the subject it might even be well to do some +experimenting, and in that way determine what particular diet is best +suited to your needs. + +It is extremely difficult, however, for one to adopt a regimen which is +radically different from that of those with whom he associates. You may +have sufficient enthusiasm for a time to subsist on a nut-and-fruit diet +or on an uncooked diet, but when your own family and friends are using +other foods at all times the temptation to vary your own diet is +sometimes too strong to resist, consequently you will be inclined +gradually to resume the general regimen of those with whom you live. + +One can, however, maintain good health without being what might be +termed a dietetic crank. To be sure, where one is suffering from a +disease or is definitely in need of some special diet in order to secure +certain results, a very rigid diet is of great importance and should be +adhered to strictly. After such results have been achieved, however, and +after normal health is regained, you can secure at almost any well +supplied table a selection of foods which will furnish satisfactory +nourishment. + +Some intelligence in selection, however, is necessary. There are a few +articles of food that it would always be well to avoid. For +instance, nearly all white-flour products are to be condemned. This +means not only bread but biscuits, cakes, crackers, and pastries made of +white flour. Unquestionably, if one is using meat freely, white-flour +products are not nearly so harmful as when taken with a vegetarian +diet. The meat supplies some of the deficiencies, though not all. At +one time I had an experiment made which proved in a striking +manner the defective character of white flour as a food. The subject +tested the results of a fast of two weeks. He weighed himself before +and after the fast and several times during its progress. He +accurately determined his strength at all times, before, during, and at +the completion of the fast. A considerable time thereafter he +experimented with a diet of white-flour products for the same period +of two weeks, eating white flour as commonly prepared, in the form +of bread, cakes, etc. The result showed that he lost more weight and +more strength while following the white-flour regimen than he had +while fasting absolutely. This would seem to indicate that, in this +case, at least, white-flour products were not a food, but a slow- +acting poison. + +Among foods especially valuable I would call attention to green salads. +If possible one should eat some food of this kind each day, more +especially during warm weather. They are of great value as blood +purifiers and they supply to a very large extent the mineral salts. +Various combinations can be used in the form of salads, and the most +satisfactory dressing is probably a combination of olive oil and lemon +juice. I do not recommend vinegar partly because it is seldom pure, and +one never can tell what combination of chemicals it contains. +Lemon juice is preferable even to the best vinegar for the purpose of +salad dressing. Celery, lettuce, tomatoes, onions, water-cress, parsley, +cucumbers, and other foods of this character are suitable for salad +purposes. Spinach, dandelion leaves, and other greens can be recommended +in their cooked form, and it is unnecessary to add that virtually all +cooked vegetables are of value. + +Fruits of all kinds can be recommended for the same reasons that make +the green salads so useful to the body. They are of the very +greatest value where there is any tendency toward biliousness. In many +cases of this kind where it is undesirable to undertake an absolute +fast as a means of setting the stomach right and where there is a lack +of appetite, a fruit fast can be highly recommended. This is simply an +exclusive diet of fresh acid fruits, such as oranges, grapefruit, +grapes, cherries, apples and other fresh fruits in season. It is +especially important to know in such a case that these fruits should be +eaten in their strictly natural condition, properly ripened and without +the addition of sugar. As a general thing a sufficient allowance of +fruit and green salads will so balance the diet that one is not likely +to have any trouble even if he eats heartily of the foods served at the +ordinary table. + +It would be well also to remember that acid fruits have valuable +antiseptic (cleansing) qualities. They keep the mouth and teeth as well +as the alimentary canal in a wholesome state. In fact the frequent use +of acid fruit, more especially the orange, is of great value in +counteracting the effects of digestive difficulties on the mouth and +teeth. If a small piece of orange is taken whenever there is an +unpleasant taste in the mouth it will destroy the germ life that is +being rapidly propagated under such circumstances, though such symptoms +indicate also the need of acid fruit of some sort by the stomach. +Especially is this required if there is a craving for fruit of this +sort. In such cases the rule against eating between meals may be +disregarded. Whenever you have a strong desire for acid fruits between +meals you are usually safe in using them. In fact they are often sorely +needed under such circumstances to assist in digesting a meal that may +have been eaten some hours previously. Indigestion which leaves the +mouth with a foul, unpleasant taste is often noticed on awakening at +night after a hearty meal the evening before. On such occasions a few +swallows of water, or whatever is needed to satisfy thirst, and a small +quantity of acid fruit, like the orange, are of great value. They +should be well mixed and moved about in the mouth until the acid comes +in contact with every part of the mouth and teeth. + +When there is the slightest sign of digestive difficulties I would +advise that each meal be completed with a small quantity of fruit. If +you stop your meal at a time when you can enjoy the taste of acid fruit +it is usually a definite proof that you have not overeaten. + +Remember too that the orange, lemon and any fruit with a strong acid +flavor is a splendid tooth or mouth wash, and it need not be ejected as +an ordinary wash. It can be enjoyed and swallowed after mouth and teeth +have been cleansed. Therefore the frequent use of oranges as a +dentifrice is a habit of great value. Use them on retiring and on rising +and the results will be unusually pleasing. + +What foods can be used as substitutes for meat? This is a question that +assumes considerable importance to those desirous of testing the +vegetarian diet. I may say that almost any food that is wholesome and +hearty in character and which is craved by your appetite will make +a satisfactory meat substitute. Those containing a large percentage of +protein are particularly desirable for this purpose. The following +list will give one a general idea as to the nature of these foods: +Cereals of all kinds, either in the whole grain or in the form of +flaked grain, contain a fair percentage of protein and may be +recommended for the purpose, although refined flour or polished grains +are of no value in this way. Bread made from the whole wheat or any of +the whole grains may be recommended. The "war bread" used in Europe +since the outbreak of the great war is of this type. The +pumpernickel and "black breads" used in various parts of Europe are so +valuable from a nutritive standpoint that one can live on them +entirely. Many of the farming and peasant classes of Europe live almost +exclusively on breads of this type. Nearly all the prepared foods +ordinarily referred to as breakfast foods, and which are made up of +whole grains of wheat, corn, oats or barley would come under this +class. No breakfast food made of only a part of the wheat would be +recommended for this purpose. + +All kinds of beans are splendid meat substitutes, including navy beans, +lima beans and kidney beans. They are what one may call hearty foods and +as a rule one should lead a fairly active life to enjoy and digest them +satisfactorily. The same may be said of dried peas. Lentils belong in +the same class and are very similar to the bean in its nourishing +elements. Beans, peas and lentils form a class known as the +legumes, and contain a high percentage of protein. + +Nuts of all kinds make splendid meat substitutes, though they may +sometimes be found rich for a weak stomach. They need to be used in +small quantities and should be eaten only at meal-time. Peanuts really +belong to the legume family, but are quite as good as any kind of +nuts. The only mistake in their use lies in the habit of eating them +between meals. Peanut butter and nut butters are of value. When nuts +are easily digested they are satisfactory in every way. + +Perhaps the most popular meat substitute is the egg. Do not, however, +entertain the idea that you are not eating any meat products when eggs +are included in your diet. Eggs must be classed as animal food, but they +are very nourishing. They contain a good supply of lime, sulphur, +iron, phosphorus and other mineral salts in addition to their protein +and fats. It may also be said that milk should be classed as animal +food, though it is of special value from a nutritive standpoint. Milk, +cheese and other milk products naturally make good substitutes for meat. +Butter is a practically pure fat and will not take the place of meat +in supplying protein, although it will take the place of the fatty +portions of the meat. Cheese is often appropriately placed at the last +part of the meal, and the statement that it will to a certain extent +help to digest a hearty meal if but a small quantity is taken has +been proven accurate in numerous cases. + +As a milk product buttermilk may be particularly recommended as a meat +substitute if one uses a considerable quantity of it. We +should distinguish, however, between real buttermilk and the fermented +milk or sour milk which is often sold in cities under the name of +buttermilk. Fermented milk is highly recommended for all food purposes +and is undoubtedly conducive to health, but from the standpoint of +nutrition it has practically the same value as fresh milk. The true +buttermilk, however, from which the fat-forming elements have been +extracted in the form of butter, is a more purely protein product. If +you use sufficient buttermilk, that is to say, two quarts or more a day, +you can rest assured that you will not crave meat. + +CHAPTER XIV: Foods in the Cure of Chronic Constipation + +Constipation is probably the beginning of nearly all human ailments. +There are a few exceptions but not many. It is a tremendous foe +to vitality. Pure blood is absolutely impossible when one is suffering +from this complaint. Active functioning of the alimentary canal +is absolutely essential if the blood stream is to contain those elements +essential to superior vital vigor. The regimen which I suggested in +the chapter on Cleansing and Stimulating the Alimentary Canal will +undoubtedly be sufficient to overcome any trouble of this character +provided there are not dietetic causes that are serious in nature. Where +the disorder is chronic, and especially when it has extended over a term +of many years, a comprehensive dietetic regimen may be necessary in +addition to the adoption of measures previously suggested. + +The direct cause of constipation is a relaxed and weakened condition of +the muscular walls of the stomach and intestines. A certain degree of +strength of these muscular structures is essential properly to +facilitate digestion, assimilation and elimination. The lack of tone +in these muscles is chiefly due in nearly all cases to what might be +termed a concentrated diet. Our foods have been too much refined. As +previously stated they are not eaten as they were created, but have been +put through a prolonged milling process or other method of preparation +which not only eliminates many elements of nourishment but also breaks +up the food into the most minute particles, thus eliminating the rough, +coarse and fibrous material in the food which ordinarily arouses what +is known as the peristaltic activity of the bowels. Our methods of food +preparation also materially lessen the necessity for prolonged and +thorough mastication. The habit of hurriedly swallowing our food +undoubtedly lessens its vitality-building possibilities, besides +materially affecting the strength and general hardiness of the teeth. + +Constipation is also caused in numerous instances by a lack of liquids. +Men and women do not use sufficient water. One frequently loses what +might be termed the water-drinking habit, usually as a result of +sedentary occupations. The method of remedying constipation referred +to in Chapter VI pointedly illustrates the amazing value of water in +remedying conditions of this kind. It is well, however, to remember the +necessity for using at least a reasonable quantity of water throughout +the entire day. If you do not drink water quite freely between meals +then it is advisable and actually necessary to use a certain quantity +with your meals. Those who drink tea and coffee freely seem to recognize +the need of this instinctively. The choice of these beverages, however, +is distinctly bad. Tea and coffee are destructive to both nerves and +health, but aside from these stimulating drinks one can use almost any +wholesome beverage at meal-time in order to supply his cravings in +this direction. Fruit drinks are excellent. I have referred to this +question in a previous chapter. + +Diet naturally has a tremendous influence on alimentary activity. White +bread and white-flour products constitute the most serious cause of +constipation. This defective food is lacking in the elements necessary +to give life and vitality to the body, because the valuable covering +of the grain has been removed in the milling process, while the life +germ of the wheat has also been eliminated. The bran, which +consists of several minute layers covering the wheat berry, has a +distinct value in stimulating peristaltic action, and when it is +removed, the resulting white flour must be a defective food. One of +the first dietetic changes required in remedying constipation, +therefore, is to eliminate white-flour products from the diet. Graham +bread, or that made from the whole wheat, or any of the whole grains, +rye, oats, barley, corn, is a satisfactory article of diet, and +will often remedy constipation without resort to any other dietetic +change. + +What might be termed waste products, or fibrous material in food, are +found especially valuable in promoting digestion and active functioning +of the bowels. The woody fiber found in vegetables is most valuable. It +is sometimes suggested that one should simply consume the juice of +his foods but not the pulp. This pulp or fibrous matter, however, is +especially important. Following this requirement of bulk or waste in our +food, we find such remedies as sand, refined coal oil, a mineral +product that passes through the alimentary canal without change, and +ordinary black dirt, which is usually taken in its dried form. When +using sand, it should be sterilized, and the grains should be rounded +and worn smooth by the action of waves or running water. Do not use +that in which the grains are sharp-edged. One or more of these products +are valuable as a laxative and the devitalizing after-effects of +a drug cathartic will be absent. They are, however, not by any means as +pleasant as food laxatives, and remedies of this sort should not be +employed except as a temporary expedient. + +Whole grains of various kinds, wheat, rye, oats and barley, simmered in +hot water for a long time until properly softened, not only afford a +high degree of nourishment, but will be found of special value as a +means of remedying constipation. They are best if used in their +natural state, just as they come from the farm. They are more valuable +when eaten raw with fruit or cream, or in some other palatable form, +than when cooked. When flaked or crushed, as in the case of ordinary +oatmeal, they may be used with figs, dates, raisins and a little cream, +or they may be eaten with a little honey. One bowl of this class of +food, either raw or cooked, each day, is very effective in +overcoming constipation. Salads of various kinds not only have great +value by way of supplying food for the nerves, but they are also worth +while for their mild laxative effect. I would recommend all forms of +uncooked green food, chiefly to be used in the form of salads, such as +lettuce, tomatoes, onions, celery, radishes, cucumbers, cold slaw, +water-cress, parsley, and the like. All cooked green vegetables such as +spinach, asparagus, string beans, fresh green peas, Brussels sprouts, +dandelion leaves, greens, cabbages, mushrooms and other foods of this +sort will likewise be helpful. + +Fruits are of even greater value for their laxative qualities. One +should use them freely for ordinary health building, but especially +when suffering from this complaint. Apples, oranges, grapefruit, +peaches, plums, grapes, and various berries are exceptionally good for +increasing alimentary activity, though all kinds of fruit are valuable. +Prunes and figs are particularly recommended. Such acid fruits as +lemons, oranges and grapefruit are valuable not only for their +stimulating qualities in connection with constipation, but also +because of their antiseptic influence. + +Cheese is very constipating to those inclined in this direction. All +forms of cheese and food combinations containing it should be +avoided. Spaghetti and macaroni prepared in this way are especially +inadvisable, though it may be said that even when served without cheese +spaghetti and macaroni are constipating. Rice in the ordinary polished +form, as usually sold, is practically a pure starch and should be +avoided. The same applies to tapioca, sago and foods of this +character. Needless to say white crackers, cookies and cakes are to be +classed with white bread. One should use brown sugar in place of white +wherever possible, or use the pure New Orleans molasses. It is often +difficult to secure this, however, inasmuch as most of the molasses on +the market is made up chiefly of glucose or corn syrup, and often +contains harmful chemical preservatives. It is best to avoid sugar +altogether and to use honey for all purposes of sweetening, as honey is +less inclined to fermentation. + +Milk in some cases is inclined to produce constipation when used in +connection with the ordinary diet. An exclusive and full diet of milk, +is rarely constipating except during the first few days of the diet, but +when milk is added to the ordinary foods, it frequently has a tendency +in this direction. Buttermilk or fermented milk can often be used to +advantage if sweet milk should prove constipating to the patient. + +Muscular weakness and defective circulation are prominent causes of +constipation in many cases. This accounts for this disorder being found +so frequently among sedentary workers. Inactivity, the cause of many +ills, is particularly prominent in contributing to this trouble. +Therefore muscular exercise is perhaps a most effective means of +permanently remedying constipation. Exercise has a direct mechanical +influence upon the entire alimentary canal. The contraction of the +abdominal muscles and the bending or other movements of the trunk of the +body produce a certain amount of movement in and pressure upon the +digestive organs in a direct mechanical way. Walking, for instance, is +of extraordinary value in remedying this difficulty because of its +stimulating influence upon the entire functional system, and the slight +jar of each step without doubt has a direct mechanical effect. Walking +furthermore is a tremendous factor in the building of vitality and this +helps indirectly in remedying constipation. + +But there are also various special exercises that particularly affect +the alimentary canal. Bending forward and backward and from side to +side and also various twisting movements of the trunk have a special +influence in this direction. They actually massage the internal organs, +and this means a great deal where there is any digestive weakness or +lack of activity in the bowels. What I term inner-strength exercises, or +as they may also be called, pressure movements, are also of considerable +value. An example of this type of exercise will be found in placing +the right forearm across the stomach, grasping the right wrist with the +left hand, and then with the strength of both arms pressing vigorously +inward upon the stomach for a moment. Now relax and repeat. Bringing up +the right knee and left knee alternately, with strong pressure, using +vigorously the strength of the arms against the abdominal region, is +also a good example of this type of exercise, which has proven very +effective in numerous cases. Other exercises of this kind ( see Chapter +XV) can be applied to all parts of the upper body with great advantage +to the inner organs, since such movements are of remarkable value in +stimulating alimentary activity. + +In line with exercise of this kind, massage and percussion treatment of +the abdominal region is likewise effective. The massage should be deep +and may be administered by the closed fist. A wide circular movement is +advantageous for this purpose, the hand being moved in the direction of +the hands of a clock, that is to say, up the right side, across, down +the left side and continuing around in that manner. Rolling a +baseball around in the same manner, pressing deeply though without +strain, will afford an excellent form of massage for this particular +purpose. The percussion treatment that I have suggested consists in +alternate tapping or striking this region of the body with both +hands. A chopping movement, using the outside edge of the hands, is +very effective, and if you are very vigorous, the closed fist may be +used. Striking repeatedly and alternately with the two fists, go over +the entire region of the stomach and abdomen. This can be done gently or +vigorously, according to your condition, and it is an invaluable and +effective means of stimulating peristalsis and functional vigor. +Mechanical vibration may also be suggested. + +Cathartics are always to be condemned. The ordinary cathartic or +laxative acts by reason of its irritating qualities. As a rule it +abstracts the water from the intestinal walls, and the adjacent tissues, +and the ultimate effect is to leave one in worse condition than +before. Those who have been accustomed to the drug treatment of +constipation, usually find the condition growing continuously more +stubborn. Larger and larger doses of the cathartic must be taken to +secure results until the function is practically paralyzed. There could +be no greater mistake. If some laxative is required and sand cannot be +used, the best remedy is ordinary table salt. Stir up a level +teaspoonful in a glass of water and drink it. This has a mild laxative +action. Or take daily two to four tablespoonfuls of ordinary bran in a +glass of water. This bran may also be stirred into soups and +cereals or mixed with whole-wheat flour when making bread. Olive oil +also should be used freely. + +As an emergency treatment, however, the enema is most satisfactory, and +when employed it is best to do it thoroughly. I do not advocate the +regular and continuous use of this measure. One should not come to +depend upon it. A natural action is desirable, and this can +invariably be brought about by a proper diet, as above suggested, by +exercise and by a sufficient amount of water. The enema or colon- +flushing should be used only when absolutely necessary, though in case +of acute disease, where rapid purification is essential, the enema is +imperatively demanded, and no household should be without an outfit for +giving this treatment. + +To some the continuous use of the colon-flushing treatment is inclined +to be debilitating and in rare cases complaints have been made that +it dilates the colon and weakens its muscular structures. This is +occasionally true in the case of the hot enema. A fairly cool enema +is less objectionable, while a cold enema has a decided tonic effect in +contracting and strengthening the peristaltic muscles. The cold enema +is less effective as a cleansing agent, as it does not have the +relaxing effect of the hot enema. In most cases an enema of neutral +temperature, or at about that of the body, may be suggested, though if +one has been using this treatment very much it would be better to use +either a cool or cold enema, if strong enough, in order to secure its +contracting and tonic effect. If the cold water causes cramps one should +modify the temperature. + +Usually it is best to use plain water for the enema. In a case of +illness where quick and radical results are required, a hot soap-suds +enema may be suggested, but you should remember that this always has the +effect of removing the natural oils and is inclined to leave the colon +in an irritated condition. A saline solution is to be especially +commended where there is a serious catarrhal condition of the +intestines, or where there is much inflammation or irritation, such as +might be manifested in extreme cases by bloody stools. For a normal +saline solution use one teaspoonful of ordinary salt to a quart of +water, or four teaspoonfuls to a four-quart enema. Glycerin is +frequently suggested, but it is not to be generally recommended. If one +follows these methods persistently, constipation, even in its most +aggravated forms, can be overcome. In some instances almost any one of +the suggestions offered will bring about the results desired, but in a +chronic case one should depend not on one but on a combination of all of +these various remedial measures. The improvement in the condition of +your skin, in the purity of your blood, and in the degree of energy +that you will enjoy will more than repay you for your efforts in +following the various suggestions made for cleansing, +strengthening, and vitalizing the alimentary canal. + +CHAPTER XV: Pressure Movements for Building Inner Strength + +Several years ago I discovered a unique and very effective means of +strengthening the heart, lungs, stomach and other internal +organs. I arranged a system of lessons, consisting of various pressure +movements, which I termed an Inner Strength Course. As my experience +with this course had been limited, I refrained at the time from +presenting its fundamental theories to the general public. I issued the +course in a series of four lessons, and the strength of each applicant +was ascertained through questions before the course was sent to him. +The experience with several hundred students, however, has so +thoroughly confirmed the value of this method of internal vitality +building that I am now in a position where I can present the ideas +upon which it is based to the general public. The usual price of this +course was five dollars, and several thousand courses were sold at +this price, each student naturally receiving a certain amount of +personal attention. The same ideas, however, are presented in this +chapter, with the warning that those who use the pressure exercises +recommended must take care to avoid pressing upon the internal organs +beyond their resisting power. + +The various forms of pressure movements recommended are clearly +illustrated and those who are not especially strong should begin with +a very mild pressure and with the open hand placed upon the abdomen or +chest, though where ordinary or unusual strength is possessed, the side +of the open or closed hand could be used. These exercises are +especially valuable for strengthening the heart where the pressure +movements are used very freely near this particular organ. They can be +highly recommended for strengthening the stomach though they should not +be used immediately after a meal. I referred to their value in the +chapter on constipation in connection with the treatment of this +ailment. After a long trial this system of increasing the internal +strength is highly recommended, and will be found of special value as a +means of varying the health-building methods that may be adopted for +securing throbbing vitality. They are not a necessary part of the plan +of body building especially recommended in this volume, but are +presented merely as a valuable means of varying your efforts in working +for increased vitality. + +It is an interesting fact that in some forms of athletics, the body is +subjected to a certain amount of internal stimulation similar to +that which I have systematized in these movements. This is especially +true in wrestling, where the vital organism is often compelled to +endure a great deal of pressure of this kind. The same is true of +American football, although this is too violent for those who are not in +an unusually vigorous condition. + +To suit these varying degrees of strength I have arranged these +movements so that the first series (A) is comparatively mild. Those who +are not already vigorous can probably use the advanced form of +treatment, but in most cases it will be best to take them up +gradually. In cases of rupture, or where the abdominal region is +weak, there is a possibility of injury if one makes the movements too +vigorous. + +The first series, however, in which the open palm of the hand is used, +is quite safe in all cases, if reasonable care is used. In each of +these pressure movements remember that the pressure should be applied +for one moment only, and then relaxed, repeating the pressure and +moving the position of the hands in accordance with the directions +accompanying each photograph. + +When a feeling of pain or great tenderness is noted in pressing upon any +part of the body, this should be regarded as a warning that the +pressure is not to be repeated. If there is only a feeling of uneasiness +you can usually continue with the treatment and the discomfort will +disappear in practically every instance. And while an acute sense of +pain indicates the necessity for avoiding pressure on that particular +part, yet it is sometimes a good plan to exert the pressure upon +adjacent or surrounding parts, thereby influencing the circulation, +and continuing the treatment until the inflammation which is the cause +of the pain gradually disappears. One should be careful to exercise +moderation in all cases, however. + +The second series (B) in which the closed hand is used is somewhat more +vigorous, and this is made still more energetic by grasping the first +hand with the other so that the pressure may be applied with the +strength of both the arms. As the student progresses, the number of +times that pressure is applied at each part of the body may be +increased, so that at the conclusion of the treatment he may feel +thoroughly tired, thus showing that he is making good progress toward +the goal in view. + +The third series (C) includes movements especially intended for +stimulating the functional regions from the back of the body, and +should be given close attention. They are especially valuable for +strengthening the kidneys. The last and most vigorous of the movements +(series D ) are especially powerful in their influence upon the organs +lying within the chest as well as upon those beneath the diaphragm. The +heart and lungs will be very effectually stimulated and strengthened +in this way. In chronic bronchitis, coughs and colds on the lungs these +movements applied to the chest will be very helpful, besides directly +strengthening these parts. + +You can absolutely depend upon it that when you have reached a condition +in which you can exert the most vigorous pressure upon all of these +parts, and do it with comfort and pleasurable results, your "department +of the interior" is in a strong and healthy condition. You will find a +radical change in the entire internal organism. You will find that the +abdominal organs feel more solid and substantial, while the +muscular walls of this region are far stronger. You will have a sense of +strength in this region, and this is absolutely the case in so far +as the external muscles of this part of the body are concerned. But the +more valuable gain will be in the strength of the organs themselves. +These organs are partly muscular in character, and they are firm and +strong, or soft and flaccid, in accordance with the intelligent +consideration that they receive and the amount of exercise given them. + +Before long you should be able to use almost your entire strength in +exerting pressure, and feel nothing but beneficial results. But when +doing this it may be well to change the position of the hand slightly +for each application of pressure, rather than to repeat such strenuous +treatment so many times in one spot. The idea is to exert pressure +throughout the entire region of the abdomen, chest, sides and back. + +It may occur to the reader that this form of exercise for the vital +organs has a certain distant similarity to some features of +massage treatment, known as deep massage. However, this method is much +more vigorous than any form of massage, and is of a character to build +a degree of real internal strength that cannot be attained through +massage of any kind. And it has the advantage of being +convenient for self-application. + +After a time you may be able to originate pressure movements of your +own. One of my friends writes that he has used a similar idea +associated with a vibratory motion. He slightly agitates the hand in +different directions while pressing inwards. This is well worth a +trial, and it partakes very much of the nature of massage. Another +good practice is to inhale a deep breath and then while holding this +breath apply pressure all along the central portion of the abdominal +region, from the breastbone downwards, from ten to twenty times. +Then, without exhaling the breath, draw in all the additional air you +can and repeat the pressure movements six to twelve times, after which +you may be able to take in still more air. One should be careful not +to carry this holding of the breath too far. At the first signs of +discomfort the breath should be exhaled quickly. + +CHAPTER XVI: Blood Purification + +If one could maintain his blood in absolute purity disease would be +virtually impossible. The blood is the life. You are what you are +through the influence of the blood that circulates throughout your +entire body. + +Now, a proper supply of pure blood, as previously stated, depends first +of all upon proper digestion and assimilation. This involves naturally a +strengthening diet with a supply of foods that contain all of the +elements required by the body and which will permit of a pure and +perfect condition of the blood. Next in importance are the chemical +changes which take place in this life-giving fluid as it passes through +the lungs. Following this, the purity of the life stream depends upon +the various organs that have to do with elimination; that is to say, the +throwing off from the blood of the various accumulated wastes and +poisons that are inimical to life. Now you might call this the blood- +purifying process. The removal of these various waste elements from the +blood depends entirely upon the proper activity of the depurating +organs. + +I have already referred to the great importance of an active alimentary +canal. You might say that the lower part of the alimentary canal is the +sewer of the body. It removes a large amount of the impurities. In some +cases of fasting that I have personally supervised, there has been a +daily action of the bowels merely from the waste matter that has +accumulated. The debris that is removed from the body in this way does +not by any means consist entirely of the remains of food that is not +absorbed by the circulatory system. The blood is purified to a large +extent by the various waste elements that seek the alimentary canal for +an outlet. If these waste products were allowed to remain in the +circulation they would produce seriously injurious results. Therefore, +in the general scheme of blood purification an active alimentary +canal is of first importance. + +I may say that proper breathing, together with the facilitation of this +function through active exercise, is the next feature of importance in +blood purification. Following this we can without doubt reasonably +maintain that a certain amount of activity of the kidneys is desired. +This will nearly always be accomplished if one drinks the amount of +water which is essential to satisfy a natural thirst. Remember, +however, that modern habits are often inclined partially to eliminate +or entirely to destroy what one might call a natural thirst. For +instance, there are various sedentary occupations in which one becomes +so absorbed in his work that the desire for water will be ignored, and +where this mistake is made for a long period, one acquires the habit of +going without water, and consequently the natural desire is to a large +extent lost. In such cases, it is even important to bring back the +appetite for water. Have a glass of water at hand and take a few +swallows now and then. Or, what would be better yet, carry out the +suggestion which I have given in a former chapter on the drinking of hot +water. That will usually supply the system with the proper amount of +liquid necessary to insure normal activity of the kidneys. + +The next means of blood purification is one which rarely receives a +great amount of attention. I refer to the eliminative function of the +skin. We have more definite control over and can more easily influence +this particular channel of elimination than any other. The skin +unquestionably throws off a tremendous amount of impurities. Where but +little attention is given it, where one bathes at infrequent intervals +and to a large extent smothers the skin with a surplus amount of +clothing, the activity of the eliminative function of the skin is +greatly reduced. There are various means at hand for stimulating the +activity of the skin which are of unusual value in connection with blood +purification. + +One of the simplest methods both of improvising the texture of the skin +and accelerating its functional processes is found in dry friction. This +friction can be applied with the palm of the hand, with a rough towel, +or with friction brushes. In order to secure the greatest advantages of +a friction bath it is advisable to brush or rub the surface of every +part of the body until it assumes a pinkish glow from the +increased peripheral circulation induced by the friction. Where the skin +is rough or covered with pimples this suggestion is of especial value. +When using friction brushes for this purpose one should not attempt to +use very stiff brushes in the beginning, for they will scratch too much. +Soft, fair skins usually cannot stand such rough treatment as well as +can a thicker skin, or one which is oily in character. In many cases a +dry Turkish bath towel will answer the purpose splendidly. If the skin +is rather tender it suffices to use the palms of both hands. +After becoming accustomed to the friction, however, you will find that +you will be able to enjoy stiffer brushes and I would suggest using a +fairly stiff brush so long as it is not too uncomfortable. You will find +that as you become accustomed to the treatment the skin will become +softer and smoother as a result. Also it will become more active. This +dry friction bath may be taken each morning following your exercises. If +you take a cold bath it should follow the friction. First exercise, then +employ the friction rub, and then bathe. I would suggest that from five +to ten minutes at least be devoted to this friction. It will furnish +some exercise in connection with the rubbing, will quicken the general +circulation, and will give you that warmth of body which makes the +cold bath desirable and delightful. + +Air baths are likewise valuable as a means of promoting activity in the +eliminative function of the skin. Primitive man, living in a state of +Nature, was not burdened with clothing. There was nothing to interfere +with the healthy activity of his epidermis. There can be no question +that the smothering of the skin by our clothing has much to do with +defective elimination of wastes, and the more nearly we can avoid +clothing, or the less clothing we can wear, the better. When possible, +therefore, and especially in warm weather, it is advisable to remove all +clothing and let the air come in contact with the surface of the body. +This not only has a pronounced effect upon the purification of the +blood but it likewise has a tonic effect upon the nervous system. In +the same way the friction rub has a stimulating effect upon the nerves. +This is due to the fact that in the skin are located a million or more +of tiny nerve endings or so-called "end organs" of the nerves. These +peripheral nerve endings are naturally influenced by all conditions +that affect the skin, whether in the form of friction, air baths, cold +baths, or baths of other temperatures. The air bath, therefore, has a +splendid tonic effect and may be particularly recommended for those +suffering with "nerves." + +Sun baths are especially effective as a means of stimulating activity of +the skin, and promoting elimination. Sun baths likewise have a very +powerful influence upon the entire organism inasmuch as they stimulate +metabolism or cell-activity. They directly affect the circulation +and promote the formation of red corpuscles. The sun is the centre of +all energy and life upon this earth. It is our great vitalizing and +life-giving principle, both in the realms of animal life and plant life. +It is only natural, therefore, that sun baths should have a +profound influence upon the body. + +A word of caution, however, is required because of the tremendous power +of the sun and its powerful chemical effect when sun bathing is carried +too far. Those of very fair skins particularly need to be careful. +Brunettes, with considerable pigment of the skin can stand a great +deal of sunlight without harm, but light-skinned persons, while needing +a certain amount of sunlight, should not expose themselves for too long +a time to the midday sun in summer, or at least not until they have +gradually become sufficiently tanned to do so. Everyone knows the +painful character of a sunburn. This only illustrates the powerful +chemical effect of the sun's rays. In taking sun baths one should +very gradually accustom himself to the sunshine until he is so tanned +that the pigment in his skin will protect him. The short or chemical +rays of the sun are actually destructive to white men in the tropics. +In May, June and July they have a pronounced chemical effect even in +our own latitude. They are stimulating up to a certain point, but +beyond that point one should be careful. I may say, therefore, that +brunettes in summer may take sun baths even at noon, but blondes +should take them preferably before nine or ten o'clock in the morning or +after three o'clock in the afternoon. In winter, however, when the +sun's rays are more slanting, the sun baths can be taken even by the +blondes at any time. And because of the more limited amount of +sunlight in winter, special attention should be given to sun bathing +during that season. + +Everyone needs a certain amount of sunlight, and if you cannot take a +sun bath regularly every day you should at least wear clothing of +a character that will permit the light-rays of the sun to penetrate. I +will refer to this again, however, in the chapter on the subject +of clothing. + +After all that we can say in regard to these various methods of +stimulating the skin there is really nothing so effective as active +exercise for those who are strong enough to take a sufficient amount of +it. Exercise, so far as function of the skin is concerned, is valuable +because of the copious perspiration which is induced when one gets +enough of it. In these days great numbers of people no longer "earn +their bread by the sweat of their brow," and their health suffers in +consequence. If you do not have to perform such an amount of physical +labor as will promote free perspiration, then for the sake of +acquiring the very purest quality of blood your special exercise should +be sufficiently active and continuous to bring about free perspiration. +There is really nothing so effective as a good old-fashioned "sweat" for +rapidly purifying the blood. Anyone who perspires each and every day +as a result of physical activity, and whose habits are fairly +satisfactory in other respects, can depend upon enjoying absolutely +pure blood, or a condition which is not far from it. + +It does not matter what form of physical activity is employed to bring +about this result. It may take the form of work that is useful +and productive in character, or it may be play that is sufficiently +active to cause deep, free breathing and bring out the perspiration. +For those who are vigorous enough, cross-country running, wrestling, +boxing, tennis and other games which involve real muscular effort +continued for some time, will all prove satisfactory for this purpose. +If you are anxious to purify your blood in cold weather it might be +well to wear a good heavy sweater while taking such exercise in +order to maintain a marked degree of warmth and thus bring out the +perspiration in plentiful quantities. It is always well to avoid +becoming chilled too quickly after exercise of this kind. + +It is not alone in stimulating the eliminative function of the skin that +exercise has a blood-purifying effect; it accelerates all the functions +of the body, it stimulates greater activity of the lungs and of the +kidneys. It promotes such an active circulation through all the +minute structures of the body that accumulations of waste and dead +matter are taken up and swept on to be thrown out through the natural +channels of elimination. Under conditions of physical stagnation, when +the circulation is less active, much of this waste matter tends to +remain in the tissues of the body, accumulating and interfering with +cell activity and normal functioning in general. The vigorous +circulation of the blood induced by exercise gradually has the effect +of flushing out all of the bodily tissues, and in that way has an +internal cleansing effect that cannot be attained by any other means. +In another chapter I have referred to the powerful influence of the +drinking of hot water in connection with exercise as a means of +promoting a more free circulation, but exercise under any circumstances +tends to the same result, and for this reason as well as because +of the perspiration brought about, exercise must be regarded as perhaps +the most important of all measures for blood purification. No man can +be continuously healthy without exercise. No man or woman can be +internally clean, in the strictist sense, without a proper amount of +daily exercise. + +However, for those who are not strong enough to take a large amount of +exercise, and who cannot in this way bring about free perspiration, +other methods of accelerating the activity of the pores of the skin may +be employed. I have already referred to the influence of air baths, +friction baths and sun baths. Remember that through these agencies the +pores may be made very active without any apparent result in the form +of liquid perspiration, for under ordinary conditions perspiration +evaporates and the body may not become wet. It is only when one +perspires very rapidly that perspiration is manifested in the +moistening of the skin. When taking your air baths there may be marked +activity of the skin without any appearance of "sweat." + +Various forms of bathing have the effect of inducing rapid elimination. +Russian and Turkish baths are commonly used for this purpose, and every +"man about town" knows the value of Russian and Turkish baths as a means +of clearing his system and even of "clearing his head" through the +profuse perspiration induced by the treatment. There is no question that +these baths are effective in this direction, though it may be said that +they are only a poor substitute for daily exercise as a blood-purifying +measure. The man who neglects his requirements in the way of physical +activity may strive to make up for it by a Turkish bath, but cannot get +the same results, although it is true he can accomplish a great deal in +this way. The great objection to Turkish and Russian bath establishments +is to be found in the unsatisfactory ventilation usual in such places. +As a rule the Russian or vapor bath is to be preferred to the Turkish, +or dry, hot air. Especially if one is not very strong the steam bath +is preferable. If one is vigorous, however, and has a strong heart, the +dry hot air room will be very effective. Naturally the "rubbing" and +other adjunctive treatment in the Turkish bath establishment are all +beneficial. + +The influence of these measures (the Russian and Turkish baths) in +purifying the blood may be secured at home through the agency of other +baths. A cabinet bath in the home will be equally effective in providing +either a steam bath or a dry, hot-air bath. Naturally, a shower, or at +least a quick sponging with cold water, should follow all such baths. If +there is no bath cabinet in the home beneficial results can be secured +by means of a hot-water bath. Hot water has a profound influence upon +the elimination of wastes and impurities through the skin. In cases +of kidney disease, where the kidneys are unable to perform their work, +it is often possible to keep one alive by making the skin do the +work of the kidneys through frequent hot baths. The tub should be +filled with hot water at a temperature of from 105 up to 112 or 115 +degrees Fahrenheit, that is to say, as hot as it can be endured, and +one should remain in this bath from ten to twenty minutes, or as long as +one's condition will permit. It may be a good plan to get into the +water at a lower temperature, for instance, starting with water at +102 to 104 degrees, then afterwards adding hot water so as to raise +the temperature to 108 or 112 degrees, or even higher. It is really +necessary to use a bath thermometer (they can be obtained at a cost +of ten or fifteen cents in any drug store) to regulate the temperature +of the water. Sufferers from any derangement of the heart or those +handicapped by serious vital depletion should not use the water too hot. +In such cases it may be well to limit the temperature to 103 to 105 +degrees and to limit the duration of the bath to five or ten minutes. In +such cases it will be necessary to take the bath more frequently, +perhaps each evening, in order to secure results in the way of active +elimination. If one is strong enough, however, and merely wishes to +purify the blood one may be able to stay in the water from twenty to +thirty minutes and to raise the temperature of the bath to 115 degrees +or more. The hot bath is much used in Japan and the natives there +almost parboil themselves, using water at a temperature as high as +120 degrees. But it is not necessary to go to such extremes. It is +most important that one should leave the bath immediately upon +feeling any sense of weakness, dizziness or discomfort of any sort. If +you feel oppressed by a sense of overheating, do not linger in the +water but get out of it immediately. You will usually find that your +face will perspire freely within a few minutes after being in the bath. +This indicates its rapid eliminative effect. Such a bath will not +accomplish exactly the same work as a cabinet or Turkish bath, but +good results can be secured therefrom. The hot bath when used for +perspiration purposes should be followed by a quick sponging with cold +water or by a cold shower. An excellent plan is to have conveniently at +hand what is called a hand spray, attached to a long rubber tube. By +attaching this to the faucet and turning on the cold water one may +quickly spray all parts of the body while standing in the tub of hot +water. Finally, the feet may be sprayed with cold water on getting out +of the tub. Rub dry quickly and thoroughly with a rough towel, after +which wrap up warmly so that you may continue to perspire. It is most +essential that one should not cool off too quickly and certainly that +one should not become chilled after a bath of this sort. This hot +bath is rather strenuous treatment, but it is effective, if one +is strong vitally, for rapidly purifying the blood and eliminating the +poisons in the body in any toxemic condition. It will be found +valuable in the case of grippe or of a bad cold, in syphilis, or in any +other disease characterized by a poisoned condition of the system and +in which there is no fever present. In the case of fever, which also +invariably involves a toxemic condition of the body, the elimination of +the poisons through the skin should be accomplished by methods which do +not involve the external use of heat in this manner. + +Wet-sheet packs, both of the entire body and of parts of the body, are +among the most effective of rapid blood-purifying measures. +Frequently where one is confined to bed a hot-blanket pack will answer +the same purpose as the hot bath just described. Where there is high +fever a cold wet-sheet pack may be employed. This will relieve the +high temperature to a marked extent, and will also eliminate the poisons +of the body in a most remarkable way. The sheet pack is applied by +first wringing one or two sheets out of cold water and then wrapping +them completely around the naked patient, with the exception of the +head. If a single sheet is used the flap on one side may be wrapped +around the body under the arms and the flap from the other side passed +over the outside of the arms. The patient should then be wrapped up +thoroughly with warm blankets, fastened with safety pins. + +He will quickly react with warmth, although if the vitality is low it +may be well to place hot irons at the feet to insure quick +recuperation with warmth. One may remain in such a pack for two or three +hours, or if it is applied in the evening one may remain in it all +night, provided sleep follows and no discomfort is noticed. + +Where the recuperative powers are weak a wet-sheet pack which covers the +entire body, may tax the vitality too much and under such circumstances +a chest and abdominal pack may be used. This is really a partial sheet +pack covering the trunk of the body from the hips and abdomen to the +line running round the chest just under the arms. A hot pack of this +kind is in itself very effective, although where there is fever the pack +should be applied cold. In all such packs it is well to lay several +blankets on your couch first, then quickly place the wet sheet upon +it so that after the sheet has been wrapped around the body the sides +of the blanket can be pulled over so as completely to envelop the +patient. + +These methods are all suggested because of their effectiveness in +stimulating the activity of the skin where one is not able to bring this +about through exercise and perspiration. In all chronic conditions, +however, in which it is essential to purify the blood, the daily +practice of dry friction or air baths is particularly advised. Do not +overlook the value of the hot-water-drinking regimen in combination with +exercise, which I offered in the chapter on Cleansing and Stimulating +the Alimentary Canal. It is especially important to guard against +constipation if there is any tendency in that direction, and above all +things, daily muscular activity is absolutely essential. Inasmuch as +many foods have great value in the purification of the blood, I have +referred to this particular aspect of the question in the chapter on +What to Eat. + +Before leaving this subject it should be said that where there is any +necessity for a rapid, thorough and effective cleansing of the +entire system there is nothing that will accomplish this result as +effectually as fasting. Fasting is the greatest of all methods of +purification. Where there is any derangement of the system, with +temporary loss of appetite, it is usually advisable to fast until the +appetite returns and a short fast of from one to three days is usually +sufficient. Where there is any serious disorder and it is necessary to +undergo an extensive course of blood purification a prolonged fast of +many days or even several weeks may be required. Fasting is such an +important subject in itself that I can-. not give any detailed +suggestions in regard to it in this volume. Before fasting one should +make a comprehensive study of its physical effects and especially +should one be informed on proper methods of breaking a fast. + +During a fast all of the eliminative functions of the body are +exceedingly active. If there is any surplus material the body consumes +it during the fast. Owing to the complete rest of the digestive system +the energy which ordinarily is required in the digestion of food is +free to be diverted to the work of elimination. It would seem that +under these circumstances all of the functions of the body are +especially active in the blood-purifying processes. + +You should remember, however, that even a fast will naturally be made +much more effective by the general blood-purifying methods which I +have given in this chapter. The measures suggested for increasing the +activity of the skin will all be especially valuable if employed as +adjuncts to the fast. The free drinking of water and especially the hot- +water-drinking plan, together with the colon-flushing treatment, will +likewise help to facilitate the cleansing and blood-purifying action of +the fast. + +Pure blood is the all-important factor in health. If the blood is not +pure it can be made pure by the methods which I have suggested. +Remember that this purity depends first upon pure food and functional +strength, in order that a good quality of blood may be produced; and +secondly, upon active elimination of wastes, poisons and impurities in +general. + +CHAPTER XVII: Hints on Bathing + +I have already referred to the value of accelerating the activity of the +functions of the skin. The ordinary practice of bathing is of great +importance in this connection. Many diseases would be prevented if the +skin were thoroughly cleansed with due regularity. + +Probably a weekly soap-and-water bath is all that is absolutely +essential for cleanliness if one follows a daily regimen which will +maintain a condition of internal cleanliness. In fact, the cleansing of +the external body is not required with such frequency if one secures +sufficient muscular exercise and follows a dietetic and general regimen +that will guarantee sufficient activity of all the eliminative +functions; but if one neglects to employ other measures that help to +maintain the purity of the blood and the activity of the skin, then more +frequent baths are required to insure cleanliness. It has been my +custom to recommend a hot soap-and-water bath once or twice a week, +depending upon the individual requirements, and a daily cold bath. The +hot bath is to be used as a cleansing agent while the cold bath is a +tonic exclusively. A regimen of this sort will usually be +satisfactory where one is taking a general system of exercise nearly +every day which will insure a certain amount of internal functional +activity. Note, however, that the cold bath, though of some value, is +not necessary, when following the hot-water-drinking regimen. + + +There has been much controversy as to whether or not cold baths are +really beneficial, since in some cases they have proved harmful. Under +such circumstances the failure to secure good results may have been due +to ignorance of the principles involved and to the lack of vitality +essential to reaction from the shock of the cold water. A great deal +depends upon the manner in which the cold bath is taken and the physical +condition of the individual taking it. + +A cold bath is a strong stimulant to the entire circulatory system, +provided one can recuperate with a feeling of warmth immediately +thereafter. If this feeling of warmth does not follow, if you feel cold, +uncomfortable, nervous and trembling for some time after the bath, the +shock has been too severe and is not of advantage. Under such +circumstances it is better either to avoid the bath altogether or else +take more exercise in order more thoroughly to warm the body before +taking the bath. Usually if one is warm before bathing and if the cold +bath is taken in a warm room it is easy to recuperate from it. +Another good suggestion in a case of this kind is to decrease the +duration of the bath. Do not stay in the water too long. In some +cases what is sometimes called a hand bath may be advantageous. This +bath is taken by merely wetting the hands several times in the +water and applying the moist palms to all parts of the body. The +familiar sponge bath, so-called, using either a sponge or a washcloth, +is often advised, although the hand bath just mentioned is even easier +to take. + +I have also frequently recommended the use of the dry friction bath, +following exercise, as a means of preparing the body for a cold bath. +I have already referred to these dry friction rubbings as a means of +accelerating the activity of the skin. This friction bath will, in +nearly all cases, warm the skin sufficiently to enable one thoroughly to +enjoy the cold water. In fact, this friction is to a cold bath what +appetite is to eating. You should enjoy your meals and you should enjoy +your cold bath. It is only when the cold bath is a pleasure that it is +a benefit. If you dread it, if the mere thought of taking a cold bath +brings a shudder, it will not be of benefit to you. You should +feel sufficiently vigorous and vital really to enjoy it. A friction +bath will put your skin in a condition where the cold water will "feel +good." Exercise that thoroughly warms the body will naturally have the +same effect. + +The statement has often been made that to take a cold bath when +overheated is dangerous just as it would be to drink a large amount of +very cold water when overheated. It is said that one should wait until +he cools off before taking the cold drink or cold plunge. To a limited +extent there is wisdom in this advice, especially as it applies to +getting into cold water when overheated and then remaining there until +you have cooled off. Such quick cooling is certainly dangerous, just +as drinking too much very cold water is dangerous. On the other hand, a +short quick cold bath under such circumstances is not dangerous but +highly advisable. The danger in such cases lies in remaining in the +water until chilled. As a matter of fact, when one is overheated he can +thoroughly enjoy the cold water. You will recuperate quickly under such +conditions and you can better afford to take a cold bath when very +hot than when chilled. Do not attempt cold bathing when you have "goose +flesh" or when your hands and feet are cold. Under such circumstances +the hand bath is preferable. It is always best when overheated to cool +off gradually, and after the bath taken under such circumstances to use +a sweater or bath robe or other covering to insure the desired result. +When one is overheated, it is best to drink water lukewarm or hot or +only moderately cool. If you drink lukewarm water when overheated you +can take any quantity desired. + +As previously stated, however, I would like to point out that if you are +carrying out the regimen of hot-water-drinking and exercise previously +referred to, a daily cold bath is not at all necessary. It might be +taken with benefit if you are vigorous, but by flushing the body +with a large amount of liquid according to the plan I have suggested +virtually all functions of the body, including that of the skin +itself, are accelerated in their activities. Under such circumstances +less bathing is required, at least for the purpose of maintaining +proper circulation and functional activity. Therefore the question may +be left open for each individual to determine. One may take a cold bath +or not, just as he may desire, while following the regimen referred +to. + +Many who enjoy a cold bath are inclined to stay in the water too long. +In this way one may deprive himself of some of the benefits that might +be derived therefrom. It is safer to limit the cold bath to a short +period. The chief value lies in the reaction. If this is secured then +all is well. The first effect of the cold water is to contract the +tissues at the surface of the body, including the blood vessels, thus +forcing the blood away from the skin. In the reaction the blood is +brought back to the surface in large quantities, producing the glow that +is noticed after a successful cold bath. After a short plunge or quick +shower this reaction should be secured. By staying in the water too long +one may overtax his vitality and become chilled. When taking a plunge +simply allow the water to come in contact with all parts of the body; +then immediately get out. + +If the recuperative powers are defective you should not use cold water, +though the hand bath as described should be satisfactory. In such cases, +however, by maintaining the warmth of the feet you can recuperate +quickly and easily. If you will stand with your feet in hot water while +taking the hand bath, or sponge bath, or when using a hand spray in the +bathtub, recuperation will be easier. When the feet are warm the +circulation is more easily maintained. Following a hot bath, the hand +spray can be used for the shower, applying the water quickly to all +parts of the body before getting out of the tub. One should always +use a cold sponge, spray, or shower, after a hot bath to close the +pores. Then rub dry quickly and vigorously with a Turkish towel. + +A sitz bath is recommended instead of a full tub bath, as it is a tonic +of great value through its effect upon certain sympathetic nerve +centers. This bath consists in immersing only the central part of the +body, namely, the hips and abdomen. Special sitz tubs are +manufactured, but one can use an ordinary wash tub. An ordinary bathtub +will serve if filled with water about six to ten inches deep. Put the +feet on the edge of the tub and lower the hips down into the water. This +bath is especially valuable as a means of stimulating functional +activity. The colder the water for the sitz bath the better, although +if one is lacking in vitality, it should not be below 70 degrees +Fahrenheit. A hot sitz bath may sometimes be suggested for +inflammatory and painful conditions in the pelvic region. In +inflammation of the bladder, for instance, it is valuable. + +When taking hot baths for cleansing purposes the soap used is of some +importance; especially so if the skin is thin or too dry. In such +cases strong soaps are injurious, although their effect may be overcome +to some extent by rubbing the body after the bath with a very little +bit of olive oil. I would suggest, however, the use of a pure vegetable +oil soap, such as castile, which is one of the best examples of a +vegetable soap. This soap may be suggested in all cases, but it is +particularly important when the skin is thin or dry. Very frequently +dryness of skin is noticed in those of very light complexion. In the +preceding chapter on Blood Purification I referred to a hot bath for the +purpose of rapidly eliminating poisons and wastes in the body. An +ordinary warm bath for cleansing purposes need not be taken at such a +high temperature. In other words a soap-and-water bath will be +perfectly satisfactory at a temperature of 103 to 105 degrees F. and need +not occupy more than a very few minutes, whereas the hot bath referred to +for the special purpose of blood purification may be of longer duration +and of a much higher temperature, running up to 110 or 115 degrees +Fahrenheit. + +There is another type of warm bath, however, which is of special value +in many cases. This is what I have sometimes termed a neutral +bath, inasmuch as it is neither hot nor cold. This is a bath at about +the temperature of the body, that is to say, 95 to 98 degrees +Fahrenheit. One should use a bath thermometer to be sure of the right +temperature. This neutral bath has a sedative or quieting effect upon +the nerves through its effect upon the innumerable nerve endings in +the skin. It is neither hot nor cold, neither stimulating nor weakening, +and one could remain in such a bath for hours without harm. It has a +quieting effect upon the nerves and reference has been made to it in the +chapter on Sleep as a means of overcoming excitement or nervousness. +In attacks of mania it is especially valuable, and is now extensively +used in all insane asylums because of its wonderful effect in quieting +the nerves. This bath at 98 degrees is also especially commended in +the case of severe burns covering a large surface. It is about the +only way in which a person suffering from such an extensive burn can be +made comfortable. It is also one of the most perfect forms of +treatment in a case of that kind. The serious character of the burn +depends not so much upon the severity as upon the extent of the +surface involved. Therefore, one who has been seriously burned could +remain immersed in a bath at 98 degrees F. for many days continuously, +or until the skin has had a chance to heal. Immersion in water is a +natural condition, for there was a time away back when all the animal +life of the earth was found in the water. It was only through special +variation in the character of evolution that certain forms of life +finally became adapted to a life outside of the water. Therefore, +immersion in water, except for the head, is not entirely an unnatural +condition. + +CHAPTER XVIII: Some Facts About Clothing + +The statement is often heard that a man is made or marred by the clothes +he wears. This is frequently said with a view to emphasizing the +importance of being presentably appareled, but it has a meaning beyond +this. To a certain extent we are really made, or we may more properly +say marred, by the clothes we wear. Civilized costumes have become what +they are through the dictation of the creators of style, the +clothing manufacturers. Every year the styles change through the +commands of those whose profits are increased by this continual +variation in the fashions. It is said that a woman would rather be out +of the world than out of style. Therefore, each year she discards her +old-style costumes and buys the latest modes. + +We have to recognize, however, that clothing is a necessary evil at this +period of human progress, so-called. There was a time when clothing was +worn entirely as a matter of protection or as a means of adding warmth +to the body. There was no thought given to the necessity for covering +the body, for every part of the human anatomy was as commonplace as +nose, fingers and toes. But now clothing is commanded as a means of +hiding our bodily contour. Prudery has come in and branded the human +anatomy as indecent and consequently it must be covered. + +Now in considering what we should wear we are compelled to adhere, at +least to a reasonable extent, to what we call style, but beyond this +our first thought must be for bodily comfort. And in speaking of comfort +we mean not only the warmth essential to this but also the ability to +use every part of our bodily structure with as little restraint as +possible. If we could wear a costume which would permit us to feel just +as free and untrammeled in our movements as we do when without clothing +such a form of dress would be ideal. Our movements should not be +restricted by our clothing any more than is absolutely unavoidable. The +ordinary skirt, supposed to be a necessary part of feminine apparel, Is +in its nature an evil of first importance. Every step taken by a woman +wearing such a garment is hampered; she is continuously handicapped by +her skirt. If a man were compelled to walk through tall, heavy grass +all his life he would get some idea of the extent to which the feminine +skirt interferes with the freedom of woman. + +Numerous other defects of our costumes interfere with bodily freedom. +Take our tight and ungainly shoes. Here is an abominable instance of +our slavery to style. In most instances the foot is made to fit the +shoe, and the suffering that is endured by many so-called stylish people +for the purpose of making the foot fit the shoe would be difficult to +describe. A shoe should fit the foot. The more nearly you approximate +the same freedom when walking in a shoe as you do when barefooted the +more perfect the shoe. The toes should not be squeezed out of shape. The +great toe should follow the straight line of the inside of the foot +instead of being bent over to the position normally occupied by the +middle toe. All the toes should be allowed to spread out in the shoe, +at least to a reasonable extent. Furthermore, a shoe that really +fits should feel comfortable the first time it is put on. There should +be no necessity for "breaking in" a shoe. + +The artificial heel added to the ordinary shoe is another curious freak +of fashion. If the Almighty in perfecting the human foot had found a +high heel necessary it would have been provided. The artificial heel, +especially the very high heel commonly used on shoes worn by women, is +an insult to Nature, to the Creator. Some day, when we are really +civilized, high heels will be unknown. I am convinced that the +Omnipotent Creator knew his business thoroughly when he created the +human foot, that the sole of the human foot, heel included, was made for +locomotion, and that it is impossible for human ingenuity to improve +upon the foot. In other words, if you can secure footwear that will +enable you to walk with the same freedom that you can enjoy when +barefooted, you will then have attained perfection in foot covering. +Sandals and moccasins allow the feet the same freedom as one enjoys +when barefooted. The sole of these forms of footwear has the same +freedom in gripping the ground and adapting itself to the +requirements of every step as the bare foot, and it is a curious and yet +significant fact that whereas more or less foot trouble is the rule +rather than the exception among civilized peoples, yet those races who +wear moccasins or sandals, or go barefooted, never have flatfoot, +broken arches, bunions or other defects of this type. + +Passing to the other extreme of the body, our tight hats should be +condemned. Hats should be as light as possible and should not be so +tight as to interfere with the circulation of the scalp. Many bald +headed men owe their loss of hair to tight hats. The stiff collars worn +everywhere at the present time mar the natural contour of the neck, +make an erect position more difficult, and are one cause of the round +shoulders that are so common everywhere to-day. The suspenders worn by +men have also an influence of this sort. They are inclined to pull the +shoulders forward and make it more difficult to maintain an erect +position. The flat-chested man will not feel his suspenders, but the man +with a full round chest, properly carried, is under continuous +pressure from his suspenders. + +If I were to select an ideal costume for men I am inclined to think that +I would go back to the Roman toga, to the flowing drapery of the +Greeks, or to the Scottish kilt. The kilt is undoubtedly better suited +than the robe to the colder weather of Northern Europe and America. +These costumes not only allow a reasonable amount of freedom for all +bodily movements, encouraging rather than discouraging the correct +position of the body, but they also allow free circulation of air to +the central portions of the body. As a hygienic feature this is of +tremendous value. The air coming in contact with the skin is of value +at all times, but it is especially required in these important parts of +the bodily organism. Many weaknesses are brought about through the +unhealthful covering and restriction of these parts. Trousers are not +by any means an ideal garment. To be sure, they are a vast +improvement over the long skirt, but they are not by any means equal in +healthfulness to the costume of the Scottish Highlanders. + +In feminine apparel corsets are perhaps productive of more injury than +any other part of the costume. The injury wrought by tight lacing is +now everywhere understood, and in recent years large waists have become +stylish. This tendency of the times will ultimately mean the elimination +of the corset. + +When fully clothed we should have the same freedom of movement as when +unclothed. The most perfect costume is our "birthday clothing," +the clothing with which we came into the world, the human skin. To be +sure, in cold climates bodily covering is necessary for warmth a part +of the year, though in warm climates, or warm seasons, the more nearly +we avoid restrictive apparel, the more happy and more healthy we are. +The ideal costume in warm weather, therefore, would be no costume, but +conventions demand that we cover our nakedness, and this command should +be followed in a manner that will restrain our movements as little as +possible. + +The question of color is an important factor in clothing. This is +especially true in summer when exposure to the sun makes it +especially necessary to consider our comfort. All dark-colored clothing +absorbs the heat and the sun becomes very oppressive to the wearer. +Then, too, black and dark-colored coverings shut out the light, another +objectionable feature. In my reference to sun baths in the preceding +chapter on Blood Purification I placed special emphasis upon the value +of light as a vitalizing and stimulating factor in life and health. +Ordinarily we not only smother our skins so far as the air is +concerned, but we also shut out the light, hiding our bodies in a +cellar, so to speak. Our bodies need light as well as air and for +this reason dark colored clothing cannot be recommended. For warmth when +in the sunshine during the winter, black is very effective. When out +of the sunshine black is cooler in winter than light-colored fabrics +because it quickly radiates the body heat. It is well known that a +black stove radiates the heat much faster than a nickel-plated or +brightly polished stove. + +White or light-colored garments are advised in summer, both because they +are cooler and because they permit the light to reach the skin. The +Arabs, Bedouins and others who live in unforested countries where they +are much exposed to the tropical sun use turbans and flowing robes +of white as a means of keeping cool. Pure white is often unserviceable, +because it quickly becomes soiled, and therefore gray and tan- +colored garments are recommended. + +It is easily possible to absorb too much sunshine, especially in the +lower latitudes. The various races of the earth enjoy a degree +of pigmentation of the skin corresponding to the intensity of the +sunlight in the latitude to which they have become accustomed through +the course of evolution. Equatorial races are black, far-northern races +are blonde with very fair skin, and those occupying mean latitudes are +either brown or olive-hued. Brunettes or fairly dark-complexioned white +men can stand more sunshine than the blue-eyed, fair-skinned types +of Scotland, Norway and Sweden. Where the latter are exposed to +intensely strong sunshine in latitudes further south than their natural +home, and especially when visiting the tropics, where the sun's rays +are nearly vertical, some special protection from the excessive light +is necessary. Then the upper or outer clothing should be white or +light-colored, but an undergarment of some opaque or dark-colored +material should be used to shut out the light. In the case of tropical +animals Nature provides a light-colored or tawny growth of hair, +with an underlying black or heavily pigmented skin. The white man +when in the tropics or when subject to the chemical rays of the sun in +midsummer would do well to follow Nature's example, wearing light +clothing outside with black- or orange-colored or other opaque +underwear. The hat should be white or tan or light-colored on top, but +with a dark-colored lining extending under the brim. Blonde types +spending the summer in a latitude like that of Texas or Mexico would +do well to consider these suggestions. Sunlight is essential to life. +Sun baths are invaluable and ordinarily our clothing should be such as +to permit the light to reach the skin. But when the sun's rays are +nearly vertical fair-skinned persons may easily protect themselves +and maintain comfort by following this suggestion. + +As a general thing, during both winter and summer, one should wear no +more clothing than necessary, and that should be of a type to permit +easy access of air to the skin. For this reason the character of one's +underwear is important. Wool is undoubtedly warmer and more or less +suitable for exceptionally cold weather; yet for most purposes linen is +to be preferred because of its more porous character. Linen permits +of free circulation of the air, and when the underwear is woven with an +open mesh it is especially satisfactory. Next to linen cotton is +to be preferred, being likewise porous. The question of underwear is +one to be determined largely by individual taste and requirements, but +always it should be understood that one should wear underwear as light +as is consistent with warmth and as porous as possible. This principle +should also apply in the matter of shoes. Air-tight foot coverings are +highly detrimental as well as uncomfortable. Leather in its natural +state is porous and therefore a healthful foot covering. Patent- +leather shoes, however, have been made air-tight by a special +process, and are very hot, uncomfortable and unsanitary. The sole of +the shoe should consist of nothing but plain leather. So-called +waterproofing processes, making the shoe air-tight as well as +waterproof, should be avoided. Patented, waterproof soles are highly +objectionable. If you can have your shoes made to order see to it that +the sole consists of nothing but leather-indeed a single layer of good +sole leather is most satisfactory. Although such shoes will absorb +water they will dry readily, and the disadvantage of wet feet on +occasions is more than offset by the benefits gained from a porous +foot covering the rest of the time. Anyway, wet feet are unimportant if +the feet are warm. + +A word about winter clothing. Heavy underclothing is entirely unsuited +to the temperatures maintained inside our houses during the winter. +We usually have a summer temperature indoors in winter and should wear +summer clothing. It is true that we require warmer clothing out-of-doors +in winter, but this should be used only when out-of-doors; we should not +wear heavy, warm garments both indoors and out. Therefore, while +the farmer who spends the day in the open would probably need heavy warm +underwear, the city man should dress approximately the same as in +summer when indoors, and add the garments necessary for additional +warmth when going out. Sweaters, gaiters and overcoats should be +depended on when going out-of-doors instead of heavy undergarments. + +Clothing, as I have said, is a necessary evil. So far as possible it +should not hamper our movements and should not deprive our bodies of +light and air. Since it is necessary to wear clothing, I would strongly +emphasize the importance of taking air baths at frequent intervals. +When spending the evening in the privacy of your own room, studying or +writing letters, you have a good opportunity to enjoy an air bath +during the entire evening. And furthermore, when at home you should lay +aside your coat and use no more bodily covering than is necessary. If +you cannot take sun baths at a special hour each day, then I would +advise that when taking your walk out-of-doors in the sunshine you wear +clothing of such a character as to admit the rays of the sun, thus +enabling you to enjoy a sun bath during your walk. A special suit of +clothes, made of natural-colored linen, with a thin light shirt, light- +colored socks and no underwear, would answer all purposes admirably. + +CHAPTER XIX: Suggestions About Sleep + +Sleep is one of the first essentials in maintaining or in building +vitality. There are differences of opinion as to how much sleep +may be necessary to health, but that sufficient sleep is required if +one wishes to maintain the maximum of energy no one can question. + +Sleep is far more necessary than food. One can fast for many days, or +many weeks if necessary, and without any special disadvantage if he +is well nourished before beginning the fast and has a satisfactory food +supply after ifs conclusion, but no one can "fast" from sleep for more +than a few days at a time without experiencing ill effects. One can +scarcely endure an entire week of absolute sleeplessness. It has been +found that dogs kept awake even though sufficiently fed, suffer more +than when deprived of food and permitted to sleep. When kept awake +continuously they die in four or five days. Man can endure the strain a +little longer than the dogs, but five or six days usually marks the +limit of human life under such conditions. In early English history +condemned criminals were put to death by being deprived of sleep, and +the same method has been employed in China. Enforced sleeplessness, in +fact, has been used as a form of torture by the Chinese, being more +feared than any other. The men subjected to this frightful ordeal always +die raving maniacs. + +These facts illustrate only too well the imperative necessity for sleep. +Unfortunately "late hours" prevail, especially in large cities. +Manifestly, if complete lack of sleep is fatal, late hours and partial +lack of sleep is at least devitalizing and detrimental to health. +The late hours kept by large numbers of people in civilized countries +undoubtedly contribute very largely to neurasthenia and allied +diseases. Improvements in artificial lights have contributed largely +toward the increase of the evil of late hours, injurious not only +through the loss of sleep entailed, but also because of the eye-strain +incidental to strong artificial lights and the drain on the nervous +system. If civilized man would follow the example of primitive man and +of many of the birds and animals in retiring to bed with the coming of +darkness and arising with the appearance of daylight, this one change +would revolutionize the health of the whole human race. + +How much sleep do we need? This is a question that cannot be answered +arbitrarily as applying in all cases. Individuals differ. Without +doubt, some require more sleep than others. + +Thomas A. Edison, who is an extraordinary man, not only in respect to +his vitality but in every other characteristic as well, has +frequently been quoted as saying that most men and women sleep too much. +Mr. Edison himself claims to maintain the best of health with from three +to five hours' sleep out of every twenty-four. We have heard of other +cases too, of men and women with exceptional vitality, who have seemed +to thrive on four or five hours' sleep. It is possible that this small +allowance of sleep may be sufficient in such cases, but if so, it is +undoubtedly due to the exceptionally powerful organism which these +particular persons have inherited. + +No definite rule can be laid down as to the amount of sleep required by +different individuals, for those possessing the greatest amount of +vitality and the strongest organisms will require less sleep than those +of limited vitality and weak functional powers. Those possessing a +strong functional system and great vitality are able to build up energy +during sleep and recuperate from the exertions of the preceding day more +rapidly than can those less favored in this respect. In other words, a +very strong man can be quickly rested. His system can more rapidly +than that of a weak man repair the wear and tear of his daily work. The +man or woman with limited strength and a less vigorous functional +system would require a longer time in which to recuperate. Therefore, +what would hold good in the case of such an extraordinary man as +Mr. Edison cannot be depended upon in the case of the average man or +woman, and certainly will not meet the needs of those who are +debilitated and striving to build vitality. + +Generally speaking, therefore, I maintain that most people at the +present day sleep too little rather than too much. I would not +stipulate any special number of hours for sleeping but I would advise +everyone to secure as much sleep as he requires. It has often been +said that if you sleep too much you will be stupid as a result. Such +results are usually brought about by sleeping in unsatisfactory +environment, particularly in stuffy rooms in which the air is vitiated +and really unfit to breathe. I cannot imagine one feeling stupid as a +result of oversleeping when sleeping out-of-doors, or when the supply +of air is absolutely fresh. Excessive heat would probably be conducive +to restlessness, but this is purely a detail which I shall take up +later. Under natural and healthful conditions one will rarely sleep too +much. If you sleep until you wake up naturally there is little danger +of your sleeping too much. Without doubt most people need from seven to +eight hours' sleep; some of them need more, particularly women and +children, who in many cases require from nine to ten hours' sleep or +even more. These are general statements. Individual exceptions will be +many, but, as I have said, it will be found that those who need less +sleep are men and women of extraordinary vitality. + +The quality of sleep is really more important than the duration of +sleep. It is quality or depth of sleep that is really what counts, +and to secure this it is necessary that certain healthful conditions be +observed. The first of these is a normal condition of physical or +muscular fatigue. This is easily distinguished from nervous fatigue or +exhaustion in which the entire system is more or less upset. Abnormal +states of this sort arise from excitement, excessive mental work, or +other conditions involving severe nerve strain. This nervous fatigue is +not usually conducive to sleep, but a tired condition of the muscles of +the body generally, as a result of natural physical activity, is always +favorable to sleep. Many who complain of insomnia, therefore, would +often be able to remedy their trouble by the simple expedient of a long +walk, covering sufficient distance to bring about the physical fatigue +which makes sleep possible. Conditions of air, temperature and bed +covering are also important factors in connection with the quality of +sleep. + +If you are a sound sleeper it may be possible for you to secure more +benefit from three to four hours' sleep than a shallow sleeper may +secure in eight hours of a lighter degree of sleep. This extreme depth +of sleep means complete rest for the brain, absolute loss of +consciousness, and, to a certain extent, loss of sensibility in respect +to our senses. In the lighter degree of sleep certain parts of the brain +may be at rest, while others are more or less active. Dreaming +represents a state of partial consciousness rather than a condition of +complete rest, inasmuch as various parts of the brain are active. One +may thus be conscious of his dreams. There is no doubt, however, that in +other cases various parts of the brain may be active though we may not +be conscious of their activity. We have all heard of instances where +mathematical problems appear to have been worked out during sleep, and +we have heard of musical compositions and poems being produced +during sleep. All these phenomena represent a condition in which one +is partly asleep and partly awake; in other words, some parts of the +brain are active and others are asleep. In extreme depth of sleep when +all the mental faculties are at rest, the energies are relaxed, and the +activities of the body are at a low ebb; it is such sound sleep that +makes for rapid recuperation. The deepest sleep generally occurs within +the first few hours after falling to sleep, and it gradually becomes +lighter and lighter in degree until consciousness is reached. Dreams, +therefore, represent partial consciousness and usually appear in the +earlier hours of the morning. When one states that he dreams all night +he is invariably mistaken. One may seem to live over periods of days +and even years in a dream, the actual duration of which may be measured +in minutes. The chances are that the dreamer enjoyed a sound +sleep before his dreaming commenced. + +Although I have said that depth of sleep is more important than the +duration of sleep, yet it is true that when one sleeps very soundly +he usually sleeps longer. In other words, when one reaches great depth +of sleep the transition to the period of wakefulness is only gradual, +and it requires a longer time to complete the sleep and wake up than it +would if one did not sleep so deeply, or, as we would say, so soundly. +It will be found that healthy children, who unquestionably sleep very +soundly, also sleep for many hours at a time. They may have dreams but +these occur in the later hours of sleep, as every mother has observed. +The man or woman well advanced in years who can secure the same depth of +sleep that a vigorous child en joys will undoubtedly spend the bigger +part of the night in sleep and will acquire exceptional vitality as a +result. + +Bodily rest, even without sleep, is undoubtedly of great value for +purposes of recuperation. To a certain extent such rest, +especially if associated with a state of very complete relaxation of +the muscles, will make it possible to take less sleep without +serious devitalizing results. The man or woman who suffers from +insomnia should learn that he can recuperate to a considerable +extent through simple physical relaxation without the unconsciousness +of sleep. Undoubtedly the physical inactivity common among civilized +races has much to do with their ability to keep late hours. But of +course this involves more or less nerve strain. The brain does not get +sufficient rest, and the loss of sleep involves such an expenditure of +energy through the brain as to constitute a serious drain upon the +nervous system. Even though rest for the body during consciousness is of +certain value, it cannot go very far in taking the place of true sleep. +To the higher centers of the brain and nervous system an +opportunity must be given for the complete relaxation that comes only +with the entire loss of consciousness. + +As I have already said, those who are lacking in vitality and who are +trying to build strength need more sleep than those who are +already strong. Especially those who find it difficult to sleep need +additional nervous strength and should carefully observes rules that +will promote sleep. One will often hear sufferers from insomnia +complain that they never sleep! They are convinced that night after +night and week after week passes without their being able to close their +eyes in slumber. They are deluded in every case, because they could not +maintain life for more than five or six days if this were true. The +fact is that they drop off to sleep and then awaken without being +conscious that they have been asleep. At the same time, in all such +conditions, it is necessary to improve the quality of sleep so that it +will be truly refreshing. I have already referred to the influence of +good healthy muscular fatigue as a means of enabling one to sleep. +Walking and out-of-door life will in almost every case make the +nervous man or woman sleep like a child. One should not be too fatigued, +but sufficiently so to thoroughly enjoy the sensation of lying down. +One cannot truly enjoy sleep except when he has reached this condition +of bodily fatigue. To induce this, I would recommend a walk in the +evening before going to bed, covering several miles. Although walking +for health should ordinarily be brisk enough to stimulate breathing +and arouse an active circulation, thus strengthening the internal +organs, for the purpose of promoting drowsiness the last mile or two +of the evening walk should preferably be very slow. Fast movements are +stimulating to mind and nerves. Slow movements have a sedative +effect. By walking very slowly as if one were tired the desired effect +of fatigue is more satisfactorily secured. One imagines the need of rest +under such conditions. + +The quality of the air is another important factor, though I need not +dwell upon that here. The air you breathe during sleep should +be especially fresh and pure, particularly so because of the more +shallow character of the breathing. If you are in a room, all the +windows should be open as wide as possible. If you have a covered +balcony or porch, or if you can avail yourself of a flat roof, it is +always advisable to sleep out-of-doors. The increased vitality will +more than repay you for your trouble. There is something about +out-of-door sleeping that vitalizes, energizes, and refreshes one to +an unusual extent. + +Circulation is another important factor in sound sleep, especially for +nervous persons. Many of those who complain of an inability to +sleep suffer more or less from congestion of blood in the brain; also +they complain of cold feet or cold hands and feet. In such instances, +warm feet will often bring a solution of the problem. In some instances +drinking a half cup of hot milk or hot water before going to bed will +draw the blood from the brain and enable one to sleep. A hot foot bath +before going to bed will do the same thing, or one may use a hot-water +bag or hot flatiron wrapped up in flannels, or even a hot brick treated +in the same way, to keep the feet warm when in bed. In extreme cases it +might be advisable to apply cold packs to the head while applying heat +to the feet or when taking the hot foot bath. + +Another measure of special value for nervous persons is a bath at the +temperature of the body, to be taken for a half-hour before going +to sleep. In cases of extreme excitement, anger or nervousness this bath +is invaluable. Fill the tub with water at 96 degrees Fahrenheit or +98 degrees Fahrenheit. You can remain in this bath for several hours +without harm, for it is neither weakening nor stimulating. It has a +soothing effect upon the nerves and is even valuable in preventing +attacks of hysteria or other nervous difficulties. This particular +bath is so effective in hospitals for the insane that it has +frequently obviated the use of padded cells and straight jackets. It is +just as effective for the nervous person who wishes to overcome the +excitement that is preventing sleep. A half-hour bath should be +sufficient for ordinary purposes. Another remedy of great value for +soothing the nerves is the air bath. I have referred to this in another +part of this volume, but it is extremely valuable for quieting the +nerves in cases of insomnia. If the room is comfortably warm, an air +bath can be advantageously taken for half an hour before going to +bed. + +One of the most valuable remedies for those suffering from sleeplessness +is to lie in an air bath during the entire night. This idea can be +carried out very easily by raising the bed covering in such a way as to +remove its weight from the body, thus providing what we might call a +chamber of air in which to sleep. With the aid of a large safety-pin or +a horse-blanket safety-pin, the bed clothing may be kept thus suspended. +The safety-pin is pinned through all the coverings in the centre of the +bed and then by means of a string passing through the safety-pin and +running from the top of the head of the bed to the top of the foot of +the bed the bed covering can easily be raised to the desired height. +The appearance of the bed is then somewhat like that of a small tent. +One may not feel warm immediately after entering, if the weather is +cold, but if the covering is thick enough and the air is entirely +excluded, a perfect air bath, warm and comfortable, can be enjoyed +during the entire night. The head, of course, will keep its usual +position outside of the covers. No underclothing or night clothing +should be worn when attempting to carry out this idea. + +The problems associated with covering are of considerable importance. +Many people are unable to sleep because of cold feet and many +are overheated by an excess of covering. It should not be necessary to +bury one's self underneath a heavy load of covers in order to keep the +feet warm. Use as little covering as possible and still maintain the +bodily warmth. Eider-down bed covers are very valuable because of +their light weight and great warmth-retaining qualities. Overheating +during sleep produces restlessness and robs one of the sense of +refreshment on awakening. The question of cold feet I have already +dealt with. The difficulty, in most cases, is one of defective +circulation before going to bed. If one will be sure that his feet are +warm and his circulation good before retiring to bed he will invariably +have no trouble of this kind, even during winter time. I do not mean +that one should be chilled by insufficient bedding, but I certainly +would advise as little covering as is compatible with a comfortable +degree of warmth. + +The feather beds, much used in Europe, are undesirable, as they are +unsanitary and are too warm for nearly all seasons of the year. It is +always best to sleep between clean linen sheets. For purposes of warmth, +however, bear in mind that cotton is of very little value, whereas +animal-product covers such as wool and down, or feathers, are +exceptionally warm. Cotton comforters in cold weather are very heavy, +but cold, whereas woolen blankets, wool-filled comforters or down- +filled comforters are warm, but light. "A warmth without weight" should +be the chief consideration in cold weather. And in using woolen +coverings you can get sufficient warmth without much weight and with the +very least quantity of covering. In summer use only a single woolen +blanket or a light cotton coverlet over the sheet. When the nights are +hot and sultry it would be well to use no covering of any kind. + +For warmth in winter special attention should be given to warm fabrics +underneath the lower sheet as well as the coverings. One may +become chilled from underneath if lying upon a thin mattress or an +uncovered mattress. A wool-filled comforter, or double woolen blanket, +placed over the mattress and under the sheet will contribute greatly to +one's warmth. If the mattress is of proper thickness one can be +comfortable with less covering and therefore less weight. However, I +would suggest as a better plan the one that I have presented of sleeping +in a virtual air bath the whole night through. + +The use of a pillow is necessary in nearly all cases. When one is +sleeping on his back a pillow is certainly an objectionable feature. It +tips the head forward and is conducive to round shoulders. A pillow is +of value when sleeping on the side or in the partial face-downward +position, as indicated in the illustration. + +The accompanying illustration shows a special position that I can +recommend for securing restful sleep and for insuring deeper +respiration. In this position you sleep with the body tipped forward +partly upon the chest, and on the forearm, with one elbow just back of +the body and hand under the waist. The knee of the upper leg will be +drawn up somewhat. While this is a very comfortable position its chief +advantage lies in the effect upon the respiration. It will be noted +that in this position the organs lying below the diaphragm are placed in +a suspended position, so to speak. The stomach and other organs by +their own weight pull downward from the diaphragm, thus naturally +allowing more space in the lungs, and particularly in the lower part +of the lungs. Through the simple effect of gravitation, therefore, this +position allows one to breathe a larger amount of air through the +entire night. One may turn from one side to the other in order to change +the position, as it will be equally comfortable on right or left +sides. In cases where there is weakness of the heart the left-side +position can not be recommended if discomfort of any sort is noticed. + +One often hears a reference to beauty sleep and is often asked: "Is it +really true that an hour of sleep before midnight is equal to two +hours after midnight?" There are many writers who claim that the time +when you sleep matters but little if you secure a sufficient amount of +sleep. It is doubtful, however, if this view is absolutely correct. I am +inclined to lean towards the old-fashioned view as to the good effect +of early retiring on beauty development that is based on health +building. + +In one sense, it is reasonable to conclude that an hour of sleep before +midnight is worth more than an hour thereafter. I am satisfied that +there is greater exhaustion of the body from late than from normal +hours, and it is difficult to get the full benefit from sleep when +going to bed after midnight. At least the nerve strain of artificial +light tends to produce a certain degree of vital depletion that one +would not experience if his waking hours included only the daylight. +Then again, there is probably some mysterious influence that we +do not fully comprehend which makes sleep at night more restful than +sleep during the daylight. Those who go to bed at midnight or +thereafter use several hours of daylight in the early morning for +sleeping. I realize that there are nocturnal animals and that the human +race has developed nocturnal habits to a certain extent, but the human +race and the animal life of the world generally have followed the habit +through the ages of sleeping at night. Without doubt a revolutionary +change in this habit has more or less effect upon the restful character +of our sleep. Perhaps the mere question of light has much to do with +it. Daylight is stimulating. Light has a chemical action and tends +to stimulate animal metabolism. Darkness, or the lack of light, tends +to a restful condition. Without doubt this question of light has much to +do with the supposed benefits of sleep before midnight. The old saying +that "early to bed and early to rise makes a man healthy, wealthy and +wise" may not hold true in the matter of wisdom and wealth in all +cases, but there is no doubt it has much to do with the development of +health and vitality. + +CHAPTER XX: Mind-The Master-force for Health or Disease + +We hear of many miraculous achievements in the building of health and +the cure of disease through mental influence. The mind is unquestionably +a master-force. I will not go so far as to say it is limitless, for +certainly a hungry man cannot imagine he is eating a dinner and +secure the same benefits that he would from the meal itself. Nor can a +man who is passing away into the other world, through a definite vital +defect, bring back life through mental force. + +But we should remember that many diseases are to a great extent +imaginary. And some of those not actually imaginary may at least be +brought about through fears that are the results of abnormal delusions. +And where such diseases are combated by mental forces of the right sort, +a cure can be effected in many instances. In numerous cases, also, it +is well to remember that the mental state is the actual cause of +disease. You become blue, hopeless and to a certain extent helpless. +You see nothing in the future. Life is dull. Ambition, enthusiasm, have +all disappeared. It would not be at all difficult for this state of mind +to bring about disease in some form. + +Health, strength, vitality of the right sort, should radiate all the +elements and forces associated with life's most valuable +possessions. Happiness and health are close friends. It is very +difficult to be gloomy and miserable if you are healthy. It is perhaps +even more difficult to be healthy if you are gloomy and mentally ugly. + +Therefore it is a wise precaution to cultivate a hopeful spirit. If the +day is gloomy, if the sun is obscured by clouds, then develop the +sunshine in your own spirit. Try to radiate good cheer. By seeking to +cheer up others you will cheer yourself up, for always when we +help others, we inevitably help ourselves, though this should not be our +main purpose in the action. When we try to build up the characters, +improve the morals and add to the mental and physical stability of +others our efforts develop our own powers. Therefore, the best way to +help yourself is to help others. + +We have a remarkable exemplification of the value of mental influence in +what is known as Christian Science. Even the most prejudiced enemy of +this cult will admit that many remarkable cures have been accomplished +through the principles it advocates. These cures alone indicate +clearly that the mind is a dominating force that works for good or for +evil. They prove that your thoughts are building up or tearing down +your vital forces; that to a certain extent "Thoughts are things," that +good thoughts are a real tangible influence for developing mental +or physical force, and-that bad thoughts have an opposite influence. It +is well for each one of us to determine clearly whether the thoughts +that fill our minds each day are constructive or destructive in +nature. + +Your thoughts can actually destroy you. They can kill you as unerringly +as a bullet fired from a rifle. Keep this fact very definitely before +you, and try to make your thoughts each day the means of adding to your +life forces. There are many emotions that are harbored on occasions, +which are devitalizing and destructive. + +We are all, to a certain extent, slaves of habit, whether good or bad. +For instance, there is the worrying habit, for worry is really a +habit. Therefore, it is a splendid plan to become slaves of good habits. +One who has acquired the chronic habit of worrying needs a mental +antiseptic. Worry never benefited anyone; it has brought thousands to an +untimely grave. To give prolonged and grave thought to a problem that +may come into your life, with the view of forming an intelligent +conclusion, should not be called worry, but anxiety. There is a very +great difference between worry and concentrated study of a vexing +problem. The characteristic of worry is a tendency to brood anxiously +over fancied troubles. The typical worrying mind will take mere +trifles and magnify them until they become monumental difficulties. Many +acquire the habit of going over and over again, and still again, the +various unpleasant experiences which they have passed through during +life. This inclination is baneful in its influence, To such persons I +would say, eliminate the past. Try the forgetting habit, cultivate +health and along with it good cheer. Make your mind a blank so far as +the past is concerned, and fill it with uplifting thoughts for the +present and the future. Worry is a mental poison, the toxic element +produced in the mind by retention of waste matter, thoughts of the dead +past that should have been eliminated with the passing of out-worn +periods of existence. + +Self-pity is another evil. It is closely allied to worry. There are many +who cultivate a mental attitude of this sort because of the sorrows +through which they have passed. Such individuals find their chief +delight in portraying, in vivid details, the terrific sufferings which +they have had to endure. No one has suffered quite so much as they have. +They harrow their friends by going over frequently and persistently +the long, gruesome details of their "awful" past. This habit is +destructive to an extreme degree. Why harbor past experiences that +only bring sorrows to mind? Why add to the bitterness of your daily +life by dragging up the lamentable past? Why pass along to +your friends and acquaintances pain, sorrow and gloom? Each human +entity is a radiating power. You have the capacity of passing around +pain or happiness. As a rule, when you ask a friend to "have +something with you" your offer is supposed to bring good cheer. You +surely would not ask a friend to have pain with you, or share with you +the gall of bitter, experiences through which you have lived. Therefore, +if you are the victim of self-pity and if your own past sufferings +discolor your every pleasant thought, at least do not taint the minds of +your friends. At least keep your direful broodings to yourself if you +are determined to retain them. It is, however, far wiser and manlier to +avoid such thoughts, in which case your memory of these torturing +experiences will gradually fade away. Live in the future and forget the +past. The man or woman who lives in the future, and for the +future, will invariably be optimistic and cheerful. It is a good habit +to cultivate. + + +Then there is a mental poison called anger. Avoid it as you would a +venomous snake. It has indeed been said by scientists that the venom of +the snake is developed through anger, induced by impure circulation, for +in reptiles the pure arterial blood mixes in the imperfectly formed +heart with the impure venous blood. Scientists have also stated that +anger produces a poison in the perspiration that emanates from the +human body. This may or may not be true, but there is no question, +however, about anger being a mental poison. It represents a tremendous +waste of nervous energy. To be sure, there may be occasions when anger +is justified, when it is actually desirable, but such occasions are +rare. Learn to master such emotions. Get control of your feelings and +mental states. Avoid useless anger definitely and finally. It usually +indicates a lack of mental control, and should be recognized as a +destructive force to be carefully avoided. + +Hate is, to a certain extent, synonymous with anger. One may call it +anger in a chronic form. Hate and the personal enmities associated with +it develop emotions and characteristics that unquestionably have a +destructive influence. Why hate anybody? Why waste your nervous +energies by trying to "get even" with a fancied enemy? A tremendous +amount of human energy is wasted in this manner. You may be impressed +with the idea that someone has wronged you. You lie awake at night +forming plans for "getting even." Every mental effort spent in this +direction is not only destructive to body, mind and character, but it +represents a waste of nervous energy. One's life should be so filled +with useful activities that no time will be left for a waste of this +sort. Show me a man who spends his time and efforts trying to "get even" +with his supposed enemies, and I will show you a shining example of +failure. No man can succeed who wastes his nervous forces in this +manner. + +Then there is the poison of avarice. Financial gain seems to be the one +end and aim of many ambitious men. They struggle day after day and year +after year in the whirlpool of perverted enthusiasm, looking +continuously for wealth and still more wealth. But there is something +more in life than money. Health, for instance, is worth a thousand +times, and self-respect should be rated a million times, more than +money. Do not allow a struggle of this sort to enslave you. Do not +allow pursuits of any sort to interfere with the development and +maintenance of those powers that indicate superior manhood and +womanhood. It is also well to avoid the complaining and critical spirit. +You will find frequent references in the Good Book to what might be +termed the thankful spirit. It commands us to be thankful for what we +have received. And whether or not the tenets of theology appeal to you, +the thought presented is of the greatest value. If you can be thrilled +each day with gladness because of the remembrance of pleasures that you +have enjoyed the previous day the mental influence will be invaluable. +Being thankful for what you have received does not necessarily indicate +that you should not strive for more and better things. Dissatisfaction +or discontent is not always necessary to spur one on to added powers and +responsibilities. Avoid the complaining spirit, which will add gloom and +despair to your life, no matter what may be your environment. Be +thankful for the favors and opportunities that may have come to you, be +they large or small, and your mental attitude in this respect will +represent a potent health-building influence. + +Envy is another evil it will be well to avoid, largely because it is +inspired by selfish attributes. Do not envy others the joy of +possessions that may be theirs. Happiness, after all, is worth but +little if it comes unearned. Life's greatest pleasures are +secured only through intelligent and diligent efforts. They come as +the results of hard work. A man who inherits great wealth secures little +or no benefit from it. It adds but little to his pleasure in life, for +the greatest possible happiness comes from the pursuit rather than the +attainment of an object. More happiness comes from the pursuit of +wealth or pleasure than from its actual attainment. Let the attainment +of truth be your aim. Truth is magnificent. It is tremendously +weighted with power. Whatever your ambitions or hopes in life may be, +seek for the truth. In some cases the road that leads to this goal may +be devious and hard to follow. Dangers of all sorts may beset you, as +you struggle along the rugged pathway that leads to truth, but the +rewards will amply repay you for every effort. + +Don't be a leaner. Try to stand alone. Be yourself. Bring out your own +personal characteristics, do not be a stereotype, a parrot, a copy. +Let others live their own lives, but you see to it that you live yours. +Many of our public schools are turning out factory-made human beings; +each pupil, as far as possible, a duplicate of every other. They are +educational brick factories tuning out their products stamped exactly +alike. Individuality is crushed out. Now the child is not so much like +clay to be molded into any form, as it is like a precious crystal, that +must be shaped with regard to its original nature. Each human soul is +an uncut diamond. It often has within it capacities and powers +which, if developed, might achieve results which we now expect only +from exceptional human beings. Therefore; be yourself. Hold up your +head, throw back your shoulders; remember that the earth and all that +is thereon belongs to you. Anyway, it is well to be inspired by such a +thought. It is the proper mental attitude. Life is a hard battle, and +the rewards are to the strong and courageous. Be inspired by the +dominating determination to get all there is in your life. Develop all +your capacities and powers to their utmost limit, and then you can rest +assured, that every thought that stirs your soul will be upbuilding +rather than destructive in nature. + +CHAPTER XXI: The Laugh Cure + +The physiological effects of the mechanical and mental processes +involved in laughing are not generally understood and appreciated. The +"laugh cure" is a reality, for it is a remedy of very great value. Many +a man, placed in a trying situation, would have been saved from +tragical consequences if he could have found some means of arousing the +emotions expressed in a good hearty laugh. + +Naturally there may be times in life when a laugh is utterly impossible, +or may seem so. Nevertheless the inclination to stimulate the emotions +associated with laughter and good humor should be encouraged at every +opportunity. There is no question that laughter has valuable +vitalizing qualities. It undoubtedly adds to one's stamina. It gives one +a hopeful spirit. It leads one to look upon the bright side of life. +When you can laugh, the sun is shining regardless of how many clouds +obscure the sky. No matter what other efforts you may be making to +build strength and vitality, do not allow the serious aide of life to +occupy you continuously. + +Each day should have its laughing time, or its many laughing times. It +is barely possible, of course, that laughing, like any other +emotional expression, would become tiresome if overdone, but I am +inclined to doubt the possibility of harmful effect under any +circumstances. "All work and no play makes Jack a dull boy," and the +relaxation and recuperation that go with laughing should be sought +with a certain amount of regularity. If you cannot find recreation +of this kind through any other source, then attend a "funny show." Go to +a theatre where merriment is supreme. On such occasions at least I +would avoid tragedies or dramas that are inclined too much toward the +sorrowful side of life. Personally, I have never had much use for plays +of this sort. There are slough serious experiences in life without +searching for recreation in the sorrows of others, which are, after +all, only the expression of the imagination of some brooding dramatist. +Some abnormal characters find pleasure in misery. I have heard some +women say that "they enjoyed a good cry so much," and that "crying +dramas were just grand." But I have been unable to discover anything +rational in such sentiments. + +I may say, however, that in a sense there is a certain basis for this +sentiment under certain circumstances. For crying, like laughter, has +the physiological effect of producing a relaxation of tense nerves. +There is a fundamental basis for crying, but this applies only to +exceptional instances in which there is too much nervous tension. When +nerves are strained to the "breaking point," crying will bring about +a state of relaxation, and one will feel better. If there are times of +strain when laughter is utterly impossible, then crying might even be +beneficial. The effect on the breathing is very much the same in both +cases, and there is a curious similarity in the action of the +diaphragm and the mechanical character of the expulsion of the breath. +Looking tat a person from behind, one cannot tell whether he is laughing +or crying. Both produce relaxation of the nerves, both increase the +activity of the lungs, and both involve a form of gymnastics for the +diaphragm and entire breathing apparatus. + +But, while crying offers relief from extreme tension or grief, it does +not justify crying for the so-called pleasure derived from it. +Laughter is a pleasure, in itself, as well as a symptom of merriment. It +is the expression of keen, bounding joy. It is an emotive +manifestation that stirs one's whole nature and vitalizes every part of +the body. There is a sound, physiological basis for amusements that make +us laugh. Taking the world over, incalculable sums of money are spent +for amusements that make us laugh, and it is money well spent. It is a +sound and healthy instinct that leads the tired business man or the +tired laborer to seek for mirth-provoking recreations. Professional +"funny men" like John Bunny and Charles Chaplin undoubtedly add to +the health of the human race, and they add to the vitality of those +in whom they stimulate laughter. I feel sorry for anyone who has lost +the power to laugh freely and heartily. When a man has brooded so much +over the sorrows and miseries of life that he can no longer laugh, +his condition is indeed serious. + +"Laugh and the world laughs with you; weep and you weep alone," is one +of the truest things that Ella Wheeler Wilcox ever said. For a laugh +that is spontaneous and heartfelt is truly contagious, and in your +little world, the circle of your friends, laughing brings a rich +reward in increasing your own happiness as well as theirs. + +The bodily expression and mechanical efforts that go with happiness will +often induce the feelings and emotions associated therewith. To prove +the accuracy of this statement, some morning when you are feeling +especially gloomy and unpleasant, look into your mirror and go +through the process of trying to make yourself smile. Screw up your +features in such a manner as to force the required contractions of the +facial muscles. If you continue your efforts long enough you will +surely be rewarded by a real smile, and with the sense of good cheer +that a smile will bring. You will make the surprising discovery at it +is no longer an effort, for you will smile spontaneously. + +To go even further try the laugh cure in the following manner. First of +all assume a laughing position, in order to laugh properly and to secure +the best results. Stand with feet far apart, and with the knees slightly +bent. Now bring the palms of both hands down and "slap" them vigorously +on the legs just above the knees, and then swing your bent arms +overhead, making a noise as nearly as possible like laughing. Yes, you +are quite right, it will sound very much like a cold stage laugh at +first, and you will have to force it, but as you go on with the +experiment it will gradually become more natural. Continue this long +enough and I defy anyone to differentiate the emotions aroused from +those associated with a real, spontaneous laugh. + +In fact, if you have company while you are going through this process, I +will guarantee that they will soon be "guffawing" loudly and violently. +This experiment is an excellent one to thy on a company that is +especially dull and in need of something unusual to awaken the spirit +of good cheer. + +CHAPTER XXII: Singing-The Great Tonic + +Singing was designed by the Creator as a means of giving vent to joyous +emotions. When one is overflowing with happiness it is entirely natural +for him to break forth into song. Therefore when you sing the bodily +mechanical efforts associated therewith are naturally inclined to +arouse the mental attitude of joy, delight and allied emotions. I have +already explained the tremendous value of certain bodily +positions and mechanical efforts as a means of influencing the mental +attitude. If singing is naturally the expression of joy, then by forcing +oneself to sing when mentally downcast one encourages, and at times +actually produces, happiness and good cheer. + +But it is not only for its influence upon the mind that singing is +valuable. It is a physical exercise requiring considerable effort. It +wakes up the diaphragm. It promotes active circulation. It improves +digestion. Therefore it has a double value for stimulating the physical +as well as the mental functions. I would by all means encourage every +inclination towards physical efforts of this sort. + +Remember that the cultivation of the singing voice especially requires +the expansion of the lungs. It means that breathing exercises of +unusual value will be practiced diligently and persistently on every +occasion that you exercise your vocal powers. It not only affects the +lungs but the action of the diaphragm involved, and serves to massage, +stimulate and invigorate the internal organs lying underneath. There +is no need to dilate upon the value of exercise of this sort, for I +have referred to this aspect of the question in a previous chapter. + +If you have no special knowledge or training in the use of the singing +voice, then simply do your best. Sing at every opportunity. If there +is no music in your voice do not allow this to discourage you. Follow +out the idea that singing is an exercise pure and simple. Let your +friends understand that you are not impressed with your vocal ability, +but that it is simply a form of exercise you take with religious +regularity. Naturally if you can secure the opportunities associated +with a musical education you are to be congratulated, and musical +training largely devoted to vocal culture is far more valuable in its +influence upon physical and mental powers than when limited to +instrumental work. + +Even apart from singing a good voice represents capital of great value. +Any efforts that you make with a view to developing the singing voice +will improve the speaking voice to a similar degree. Effective speakers +do not always have musical voices, but all good singers possess good +speaking voices. Therefore the work that you may do with a view to +improving your singing voice will surely add to your vocal capital. + +Furthermore, all the time spent in the development of your voice should +be looked upon as a recreation. If you can make voice culture a hobby, +so much the better. There is really no better means of taking one "away +from oneself." You will find no more effective means of diversion from +exhausting mental responsibilities, since you cannot think of something +else while devoting your entire attention to singing. + +Your mental attitude makes considerable difference in the results. +Singing, as I have previously explained, is an expression of joy. To +sing properly you should really be influenced by joyous emotions, and, +though your musical efforts may be forced and mechanical in the +beginning, you will usually find that the delight ordinarily associated +with vocal expression will soon appear as a result of the physical +and mechanical efforts involved in the training of the voice. + +Naturally it is advisable to use the singing voice in the most +advantageous manner, if possible, and it would therefore be well to +secure the advice of competent instructors if you can, or at least to +gain what helpful information there is in books on the subject. It is, +of course, impossible to give any detailed advice in this short +chapter, but I may say that I am engaged in the preparation of a book +on vocal culture which will deal with the subject in an unusually +practical manner. Voice culture, in many instances, is a mysterious and +intricate study that even many of its teachers do not seem to +understand in every detail. It is a notorious fact that many so-called +vocal instructors, including some of the highest-priced members of the +profession, frequently ruin magnificent voices by wrong methods of +instruction. It is a simple matter to build up a good voice, but it is +also a simple matter to ruin one by unnatural methods of training. + +It is therefore well to learn to use the voice in a strictly natural +manner, and without any straining or forcing of the tone. For instance, +it is advisable to avoid any constriction of the muscles of the throat; +that is to say, there should be no tension in the throat when singing. +One should learn how to "place" the voice. Resonance is all-important. + +Many really good teachers differ as to the proper methods of using the +voice. Although there may be a reasonable excuse for a difference on +some of the minor details of voice culture, yet there are certain +fundamental principles upon which there should be a definite agreement, +and it is these basic principles which will be presented in the book +to which I have just referred. + +At all events, whether or not you desire to take up vocal culture in a +serious way, at least you should make it a point to sing at +every opportunity. Break forth into song whenever the slightest excuse +appears. If your voice is harsh, unpleasant and reminds your friends +of a carpenter filing a saw, do not be discouraged. Every vocal artist +had to make a beginning. No matter how bad your efforts may be +you can probably recall voices that are still worse. Remember also that +all voices improve with training. It is a matter of common +agreement among instructors that anyone who possesses a speaking voice +can also learn to sing. Anyway, at the worst, your hours of practice can +be so arranged as to avoid annoying other people, or you can adopt a +method that I have often used. For instance, when you are on a train, or +in a busy centre of the city in which there is a combination of noises +which will drown your own voice, you can then sing or hum to your +heart's content without annoying others. Remember that humming, if you +carry it out with sufficient breath to produce real resonance, is +practically as good as singing for the training of the voice. + +There is one particular point of special value, and that is the +advantage of singing when the stomach is empty. Vocal artists commonly +refuse to sing immediately after eating. Your voice is free and full and +clear when the stomach is empty. A few minutes of singing before each +meal would enable one to digest his food far more satisfactorily. It +would also establish the mental attitude best suited to perfect +digestion. + +Whenever you find responsibilities crowding upon you beyond your power +to bear them, or when you realize that your mental attitude is +sour, crabbed and pessimistic, then is the time to break forth into +song. Nothing will bring about a pleasing change more quickly. Hum a +tune. Sing some popular song. Put your soul into your efforts as much +as possible, and you will literally be amazed at the value of this +suggestion. + + +CHAPTER XXIII: The Daily Regimen + +Following is a brief summary of the suggestions in this volume which may +be incorporated in the daily regimen: + +Rise from six to eight o'clock. Drink a cup of hot or cold water +immediately upon arising. + +Take the thyroid-stimulating exercises. Follow by spine-strengthening +movements in combination with the hot-water-drinking. + +Following these exercises a dry friction bath may be taken, if desired; +also a cold bath. The latter is not necessary to the same extent while +following the hot-water-drinking regimen as under ordinary +circumstances. The bath may be varied from time to time by taking a +cold sitz bath instead of a complete bath. + +Before breakfast indulge in a good laugh or a little singing. + +Eat a light breakfast-preferably consisting chiefly of acid fruits, such +as oranges, apples, pears, grapefruit, grapes, etc. + +Throughout the day while following your daily duties remember the +suggestions in reference to proper position. Make a continuous and +never-ending fight to keep a straight spine. Hold the chin in, down and +backward, with spine erect as nearly as possible, whether sitting or +standing. + +Be hopeful, be cheerful, but cultivate the fighting spirit. You cannot +have too much will power, determination. + +Eat your first hearty meal between twelve and two o'clock, depending +upon the time at which you had breakfast. From five to six hours +should elapse between meals to insure perfect digestion. Masticate +thoroughly. Enjoy your food as much as possible. Do not eat without a +keen appetite. + +Try to take a walk some time during the day. Remember during this walk +to practice the thyroid-stimulating exercise-chin inward, downward +and backward while holding a deep full breath, with the abdomen +expanded. + +Do not forget the necessity of using liquids freely. Have water close at +hand so that your thirst can easily be satisfied. + +Some time during the day, if possible, take some form of outdoor +exercise which will compel deep full breathing similar to that +induced by running. + +Try to get a good laugh or do a little singing before your evening meal. + +Your evening meal should be taken between six and eight o'clock, +depending upon the time of breakfast and lunch. Do not forget my +suggestion for closing the meal with a little acid fruit. A few spinal +exercises, a walk or a short run before retiring can be highly +recommended. + +During the evening, if convenient, take an air bath. + +Take a combination sun bath and air bath in the morning or at any time +during the day that is convenient. If you cannot take a regular sun +bath wear light-colored clothing and walk on the sunny side of the +street when outdoors to get the sun's rays through your clothing. + +Take a hot soap-and-water bath once or twice a week. + +Retire early enough to awake thoroughly refreshed at proper rising time +without the warning of an alarm clock. + +THE END + + + + + +End of the Project Gutenberg EBook of Vitality Supreme, by Bernarr Macfadden + +*** END OF THIS PROJECT GUTENBERG EBOOK VITALITY SUPREME *** + +***** This file should be named 19208.txt or 19208.zip ***** +This and all associated files of various formats will be found in: + http://www.gutenberg.org/1/9/2/0/19208/ + +Produced by Jerry Kuntz as part of the Lawson's Progress Project. + +Updated editions will replace the previous one--the old editions +will be renamed. + +Creating the works from public domain print editions means that no +one owns a United States copyright in these works, so the Foundation +(and you!) can copy and distribute it in the United States without +permission and without paying copyright royalties. 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