VITALITY SUPREME

By Bernarr Macfadden

PREFACE

The war cry of to-day in peace no less than in war is for efficiency. Weneed stronger, more capable men; healthier, superior women. Force issupreme-the king of all mankind. And it is force that stands back ofefficiency, for efficiency, first of all, means power. It comesfrom power, and power either comes directly from inheritance or it isdeveloped by an intelligent application of the laws that control theculture of the physique. The value of efficiency is everywhererecognized. The great prizes of life come only to those who areefficient. Those who desire capacities of this sort must recognize theimportance of a strong, enduring physique. The body must be developedcompletely, splendidly. The buoyancy, vivacity, energy, enthusiasm andambition ordinarily associated with youth can be maintained throughmiddle age and in some cases even to old age. If your efforts are to becrowned with the halo of success, they must be spurred on by thepulsating throbbing powers that accompany physical excellence. Thesetruly extraordinary characteristics come without effort to but few ofus, but they can be developed, attained and maintained. 

Why not throb with superior vitality! Why not possess the physicalenergy of a young lion? For then you will compel success. You will standlike a wall if need be, or rush with the force of a charging bisontowards the desired achievements. This book sends forth a message ofparamount importance to those who need added efficiency. Adherence tothe principles laid down herein will add to the characteristics thatinsure splendid achievements. They will increase the power of your bodyand mind and soul. They will help each human entity to become a livepersonality. They will enable you to live fully, joyously. They willhelp you to feel, enjoy, suffer, every moment of each day. It is onlywhen you are thus thrilled with the eternal force of life that youreach the highest pinnacle of attainable capacities and powers. Hidden forces, sometimes marvelous and mysterious, lie within nearlyevery human soul. Develop, expand and bring out these latent powers. Make your body splendid, your mind supreme; for then you become yourreal self, you possess all your attainable powers. And men thusdeveloped possess a capital that can not be financially measured. It isworth infinitely more than money. Within the pages of this volume thepathway leading to these gratifying rewards is clearly described. Adhereto the principles set forth and a munificent harvest of physical, mentaland 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. Itnaturally indicates functional and organic vigor. You cannot bevital unless the organs of the body are possessed of at least a normaldegree of strength and are performing their functionsharmoniously and satisfactorily. To be vital means that you are full ofvim and energy, that you possess that enviable characteristic known asvivacity. It means that you are vibrating, pulsating with life in allits most attractive forms. For life, energy, vitality-call it whatyou wish-in all its normal manifestations, will always be foundattractive. 

A vital man is at all times thoroughly alive. The forces of life seem toimbue every part of his organism with energy, activity and allcharacteristics opposed to things inanimate. A vital man isnaturally enthusiastic. He can hardly avoid being ambitious. Andconsequently success, with all its splendid rewards, comes to such aman in abundance. Life to such a man should be resplendent with worthyachievements. 

No one belittles the importance of success. Everyone is guided to alarge extent by the desire to succeed. When a child toddles off toschool the training which he secures there is given for the singlepurpose of bringing success, but this goal cannot possibly bereached without throbbing vitality. In fact, you are not yourself inevery sense unless you possess vitality of this sort. The emotions andinstincts that come to one when thoroughly developed, with the vitalforces surging within, are decidedly different from those whichinfluence one when lacking in stamina. Many who have grown beyondadult age are still undeveloped, so far as physical condition and vigoris concerned, and this lack of physical development or vitalitymeans immaturity-incompleteness. It means that one is short on manhoodor womanhood. This statement, that one's personality, under suchcircumstances, is not completely brought out, may seem strange to some;but careful reasoning will soon verify its accuracy. Success of theright sort, therefore, depends first of all upon intelligent effortsthat are guided day after day, with a view, first of all, of developingthe physical organism to the highest possible standard, and maintainingit there. 

In other words, it is our first duty to be men, strong and splendid, orwomen, healthy and perfect, if we are desirous of securing life's mostgratifying prizes. Many actually go through life only half alive. Theyare, to a certain extent, doped by their physical deficiencies. Theyhave been handicapped by a lack of the energy that comes with physicaldevelopment. They need to be stirred by the regular use of the physicalpowers of the body. When the body is complete in all of its variousparts it is truly a marvelous organism. Throbbing vitality stirs theimagination, gives one courage and capacity, thrills one with thepossibilities of life, fires the ambitions. The efforts involved inone's daily duties, be they ever so important, then become mere play. To such a man inactivity is impossible. Every day must be filled withactive, interesting duties, and progress in such cases is inevitable. Such a man grows, he improves, he ascends. He becomes a positivedominating force in the world. 

Can pulsating, vibrating, vitality of this kind be developed? Can onewho lacks enthusiasm and organic vigor obtain these valuable forces?If you have failed up to the present to become a complete man, or asplendid woman, can you achieve these extraordinary rewards in thefuture? You can rest assured that if the necessary efforts are made arevolution 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 rewardscomes from the development of the highest degree of physical excellence. You must have strength of body. You cannot have too much strength. Themore nearly you feel like a strong man the more you can achieve in thedesired direction. All successful men are, and have been, men oftremendous energy. Their achievements have been simply the expression ofthe vitality and nerve force which can no more be repressed than thepower of an engine when it has been once liberated. Success is due tothe dynamic quality of energy. It is true that physical energy andbodily strength are not sufficient for success in all fields. One musthave aptitude for his chosen work. Your energy must be directed in theproper channels, but without this energy and vitality you can accomplishvirtually nothing. 

Take the one particular characteristic known as vivacity. How we envythose who possess in abundance this great gift! No matter howirregular one's features may be, even though they repel, if a smileshows vivacity associated with a keen, intelligent personality, one cannot be otherwise than attractive. John Bunny, with featuresrough, unchiseled, ugly, almost uncouth, yet possessed a personalitythat spread its contagious good humor to millions of people in allquarters of the world who mourned his recent death as that of a personalacquaintance. On the other hand, even though a man or woman possessregular features, the lack of animated expression, of vivacity, causesthe person to be regarded as "cold" and "repellent. " Speaking in thevernacular, it puts you in the class of the "dead ones. " One may saythat magnetism and all the desirable qualities that draw others tous are closely associated with the supreme development of the forces oflife. 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 akeen joyous moment. Nor on the other hand has he ever suffered thetortures that are supposed to be associated with the damned, for wemust remember that the power to enjoy carries with it a correspondingpower to suffer. But we should also remember that the possession ofthese extremes, the ability to enjoy or to suffer, indicates theattainment of what might be termed the most complete human development. If we wish to find a perfect picture of the phlegmatic temperament, wecan study a pig to advantage. And yet there are many human beingsincapable of manifesting life-forces equal to those of this humbleanimal. 

But why not be alive, vital, vivacious? Why not be alert, keen, energetic, enthusiastic, ambitious, bubbling over with fieryardor? The possession of these pulsating, vibratory forces proves thatone's physical development has closely approached to perfection. Tosuch vital individuals life opens up opportunities that are almostcountless. 

But those who have never lived in this "world" of fiery ambitions andthrobbing powers, who have never been stirred by the keen, satisfyingjoys that go with these extraordinary, vital qualities, may ask if theseinvaluable powers can be developed. Are these stirring, vital forcesthe possession of favored classes only, or may they be obtained byanyone and everyone? In other words, can they be cultivated ordeveloped? My reply, in nearly all cases, would be in the affirmative. There may be exceptions. There is a limit to the development of thephysical force, but health is attainable by the majority. So long asthere is life you should be possessed of sufficient vitality to attaina normal degree of health. It really takes more power to run adefective machine than it does to operate one in which all parts areworking in harmony, and the same can be said of the body and itsparts or organs. Therefore, if you have vitality enough to continue tolive even though diseased, rest assured that you have enough toacquire health if you conform to Nature's enactments. And this kind ofhealth usually brings a physical and mental exaltation that istruly beyond description. 

It is my purpose in these pages to help the reader to solve the problemsassociated with the attainment of vitality and health at its best. Byfollowing out the suggestions which you will find in this volume, bystimulating the life-forces in connection with the thyroid gland, by straightening and strengthening the spine, by toning up thealimentary canal, and by adopting other suggestions set forth in thesepages, you should be insured the attainment of vital vigor reallybeyond price. Do not be satisfied with an existence. If life is worthanything, it is worth living in every sense of the word. The buildingup 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 allperforming their duties satisfactorily, you can practically be sure ofa plentiful supply of vitality. So it can truly be said that properfunctioning 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 manis what the blood makes of him, you can realize the tremendousimportance of this particular function. If the digestion is carried onproperly, and the blood is made rich in those elements that add to life, health and strength, then the functions of the stomach are beingproperly performed. Strength of this organ, therefore, is absolutelyindispensable in vitality building. 

This blood-making work is then continued by the small intestines, wherea large part of the elements of nourishment essential to life areassimilated, taken up and carried to the portal circulation, thence tothe lungs and heart, and finally throughout the entire body. Itis absolutely impossible for one to enjoy the possession of a highdegree of vitality, or of the general good health upon which vitalitydepends, unless the intestinal tract is in a healthy and vigorouscondition, so that the functions of this particular part of the body-machine may be performed without a flaw. The entire digestive systemmay be compared to a boiler supplying the energy by which the enginedoes its work. 

Then consider the heart itself. One cannot underestimate the functionalimportance of this organ. It is commonly regarded as the most vital spotin the body, the very center of life-indeed the poets have made it theseat of love and the emotions in general. If anything, the brain andnervous system should be regarded as the real center of life, but thefunction of the heart, the marvelous muscle-pump, is so vitaland indispensable that the world is accustomed to thinking of it as theorgan of first importance. And so it is. Should it cease its effortsfor a few moments even, life becomes extinct, and you are no longer ananimate being. A strong heart, therefore, is if anything even moreimportant than a strong stomach. But you must remember that the strengthof the heart to a large extent depends upon the cooperation of a strongstomach, or at least upon the proper digestion of food. For the musclesand 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 thestomach and thus made available for use by the cell structures in allparts of the body. The heart is truly a wonderful organ, the one set ofmuscles which apparently never rest, but work on night and day, yearafter year, throughout our entire life. 

Furthermore, the part played by the lungs in the maintenance of life andhealth cannot be underestimated. Impaired functioning of the lungs hasan immediate and vital effect upon every other part of the body. It isthrough this channel that we secure the oxygen, without whichthe processes of life would terminate almost instantaneously. It isthrough this channel also that the elimination of carbonic acidgas is accomplished. Without the continuous and thorough elimination ofcarbonic acid our tissues would become choked up and poisoned in sucha way that all cell activity and bodily function would come to anabrupt end. If the lungs are sound and healthy in every respect thesupply of oxygen is abundant, and the elimination of carbonic acid, which may be regarded as the "smoke" of the human system, is carried onperfectly. Breathing is only one of the various functions that must becontinuously carried on, but it is of such importance as to requirespecial attention in building vitality. 

In the work of eliminating impurities and keeping the system clean thekidneys are to be classed with the lungs, although they have to dowith poisonous wastes of a different type. Insufficient functioning ofthe kidneys is not so immediately fatal as the failure of the lungsto do their work, but proper action of the kidneys is none the lessimportant. If the poisons which are normally eradicated from the systemin this way are allowed to remain or to accumulate, they poison thebody as truly as any external toxic element that could be introduced. Insufficient activity of the kidneys leads to the accumulation of thosepoisons, bringing on convulsions of the most serious nature, and unlessthe condition is relieved there will be fatal results. The requirementsof health, therefore, demand that the kidneys should be strong andactive, and that their functional capacity should be maintained at thehighest degree of efficiency. 

In supplementing the work of the kidneys and the lungs, the excretoryfunction of the skin is only secondary in importance. The skin hasvarious functions. It is one of our chief organs of sense, the sense oftouch being hardly second to those of sight and hearing. It islikewise a wonderful protective structure, and at the same time is achannel of elimination which cannot be ignored with impunity. Tointerfere with the eliminative function of the skin by absolutelyclogging the pores for a period of several hours means death. One maysay that we really breathe through the skin. 

The importance of all these functions of elimination is vital. Pureblood depends upon the perfect and continuous excretion of the wastesformed in the body through the processes of life, and without keepingthe blood pure in this manner the body rapidly becomes poisoned by itsown waste products, with the result that health, vitality and even lifeare lost. Health is entirely a question of pure blood, and, whilethe blood depends first upon the building material supplied through thedigestive system, it also depends equally as much upon functionalactivity in the matter of elimination. 

The liver, which enjoys the distinction of being the largest organ inthe body, is designed for the performance of a multiplicity offunctions. It not only produces the bile, which has such an importantpart to play in the work of digestion, but it has a very importantwork in the changing of foods absorbed into such material as may beassimilated or used by the cells of the various tissues throughoutthe body. For instance, it is part of the function of the liver tobring about chemical changes in albuminous foods which make it possiblefor the tissues to assimilate these. It also has much to do withbringing about certain chemical changes in sugar or dextrose. Furthermore, the liver has an important function in connection withthe excretion of broken-down bodily tissue, converting this dead matterinto a form in which it can be filtered out of the blood by thekidneys. Failure of the liver to perform its work satisfactorily willupset the digestive and functional system, or may lead to anaccumulation of uric acid in the body, possibly resulting in rheumatism, gout, neuralgia, disturbances of circulation and other evils. When yourliver "goes on strike" you may expect trouble in general. A normalcondition of the entire body depends upon perfect and continuousfunctioning of the liver in cooperation with all the other vital organs. The same may be said of the pancreas, spleen, the thyroid glandand other organs which have a special function to perform. The body isreally a combination of all these various parts and functions, and without strength and activity in all of them, simultaneous andharmonious, 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 thanmere muscular strength, if one could properly make a comparison. 

How, therefore, shall we build this internal, functional strength? Canour organs be made to function more satisfactorily? How may wepromote their greater activity?

It will be the purpose of the succeeding chapters in this volume topoint out how the vital organs may be strengthened and the sum totalof one's vitality thereby increased. It is true that internal strengthis more important than external muscular strength, but the fact is thatthey go together. As a general thing, by building muscular strength oneis able at the same time to develop internal strength. Theinfluence of exercise in purifying the blood and in promoting activityin all the internal organs really strengthens the "department of theinterior" at the same time that it develops the muscles concerned. Muscular stagnation means organic stagnation, to a very large degree. Tobe thoroughly alive and to enjoy the possession of unlimited vitalityit is necessary to be both muscularly and functionally active. Therequirements of Nature, or what are more commonly termed the "laws ofNature, " in reference to all these bodily functions must be strictlyobserved, for it is only under such conditions that life and healthcan 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 hadan engine, a motorcycle, a sewing machine or a printing press that was avery 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 abetter machine to take the place of the poor one. But if your bodyis imperfect, inefficient, weak, rusty and clogged up with grit, dirtand all the waste products due to the "wear" in the bodily structures, you seem nevertheless entirely satisfied. You go on from day to day andfrom year to year without thinking of the possibility of getting abetter physical equipment. But why not consider the body in the samelight as any other machine that is of value to you. Your body is thething that keeps you alive. If it is a poor instrument, then it is moreimportant that you should get a better one than that you should buy anew engine or new printing-press or new sewing-machine. The onlydifference is, that it is within your power to get a better body machineby building up the one that you have. You can repair it, you can addto its vitality, you can strengthen the functional system, you can makeit more perfect and efficient. You can make it a high-power machinethat will be of real value in any undertaking that you may wish to carryout. You can make it strong instead of weak, and you can thus enjoythat superabundant vitality without which life is hardly worth theliving. 

CHAPTER III: The Proper Bodily Posture

The very great value of maintaining the body in a proper position cannotbe too strongly emphasized. Man is the only animal that walks erect. Heis the only animal in whom old age brings a forward bending of thespine. The hanging head, which is the attitude of hopelessness, andwhich is caused to a very large extent by the mental attitude that goeswith approaching old age, no doubt does a great deal to quicken physicaldecline. 

Therefore it would be wise to remember the very grave importance of astraight, erect spine. Each day of your life should be to a certainextent a fight for the best that there is in life and a struggle to holdthe 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 positionwhich is sometimes criticized by the sarcastic statement that "He looksas though he had swallowed a poker, " the more nearly you willapproximate the ideal position. 

As will be shown in the succeeding chapter, it is not necessary to makeextraordinary efforts to hold the shoulders back or to arch the chest. The one idea-chin in, down and backward-will accomplish all that isneeded. The chest and shoulders will naturally take care of themselves. 

Furthermore, it is well to remember that this attitude in itself has atremendous influence upon both the physical and mental organism. The mind, for instance, is affected to an extraordinary degree by thisposition. It quickens the reasoning capacity, helps to clear thebrain of "cobwebs" and unquestionably adds to one's courage. The manwho is afraid hangs his head. He who is void of fear holds his headerect, "looks the world in the face!" There is no question that if aman without fear were to assume the position of fear, with hanginghead and shrinking body, he would quickly find himself stirred by theemotions associated with such a posture. He would soon "get scared!" Infact, the attitude of the body has so much to do with one's mental andemotional state that the question of self-confidence or lack ofconfidence may often be decided simply by throwing your head up and backand assuming the general bodily posture that goes with confidence. Itnot only expresses confidence: it also develops confidence. There is agreat truth here that psychologists and those who write "characterbuilding" books have not sufficiently understood or emphasized. Andwhen you feel discouraged, the best way to overcome the sense ofdepression is to "brace up" physically. It will help you to "brace up"mentally. Try it. 

Then there are the definite physiological results of maintaining anerect spine. The mechanical arrangement of the spine itself is such thatif it is held erect the important nerves that radiate to all parts ofthe body from this central "bureau" are able more perfectly to performtheir functions. Where there is pressure on these nerves there isbound to be imperfect functioning. The affected organ will worklazily, indifferently. In fact, the entire science of the osteopaths andchiropractors is based almost wholly upon the value of spinalstimulation and the remedying of spinal defects. 

There is another way in which an erect carriage has a direct physicalinfluence, namely, in maintaining the proper position of the vitalorgans. When the body is held erect the chest is full, round andsomewhat 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 intestinesall tend to drop or sag below their normal position when the body bendsforward. In maintaining an erect position all these organs are drawnupward and held in their natural position, and this means greatervigor and better functioning on the part of each. This particularconsideration is of special importance in the case of women. It allgoes to show the truly wonderful value of maintaining the spine in aproperly erect attitude. 

The sitting position usually assumed is far from what it should be inorder to insure health. As a rule, we sit humped forward, with adecided bend in the spine, ultimately developing splendid examples ofwhat we call round shoulders. The spine, while sitting, should be heldas nearly straight as possible. The position of the head, to a verylarge extent, determines the general posture of the body. As nearly aspossible the chin should be held inward, downward and backward. I willadmit that this position is almost impossible when one is using theordinary type of chair. 

An extraordinary effort is required to sit properly in the conventionalchair. Furniture of this sort should be made to fit the body in the sameway as our clothing does. The back of a chair should be made to fit thebacks of those who are to occupy the chair. The chair-back should, atleast to a reasonable extent, approximate the normal shape of the spine. If the chair, throughout its entire back, cannot be thus shaped, thenit should be cut off even with the waist line of the occupant. Such alow-back chair will usually allow one to sit erect withoutserious discomfort. 

There has been much criticism of American men on the ground that theyare inclined to sit down on the small of the back. They slide forwardin the chair, with the back bent over and the shoulders humped forward. But the fault really lies with the construction of the chair. The backof a chair does not fit the human back, and the seat is not at the rightangle to rest the body. 

Why is it that men commonly like to tilt a chair backward on the hindlegs? Even when they do not place their feet on a convenient tablethey are prone to tip the chair back and partly balance it on the hindlegs. Why do people instinctively prefer a rocking chair as asource of comfort, even when they do not rock? The fact is that it isnot the rocking that makes a rocking chair comfortable, but the positionof the seat of the chair, with its downward slope toward the back. Therocking chair is comfortable for just the same reason that the ordinarydining chair is made more comfortable when a man tilts it back upon itshind legs. The reason is that in this position one does not tend toslide forward off the chair, the weight of the body naturally carryingthe hips to the back of the chair, where it is supported naturally. Inorder to avoid the "sliding down the cellar door" character of theconventional chair a change should be made in the incline of the seatsimilar to that found in the ordinary rocking chair and in the chairwhen tipped back in the manner I have described. 

The photograph which has been reproduced on the preceding pageillustrates the point I wish to make. In this particular instance I haveused an ordinary chair to show what can be done to improve the chairsin the ordinary home. Both of the back legs of this chair were sawedoff some three or four inches-thus elevating the front part of thechair and lowering the back part, giving the seat an incline towardthe rear which more comfortably accommodates the body. This positionapproximates that of the ordinary swivel desk chair tilted back bybusiness men when they are not leaning forward over their desks. Thissuggestion can be adopted very easily and cheaply in almost any home, for any ordinary chair treated in this manner will be very greatlyimproved, and far greater comfort will be experienced as a result of thechange. Civilized men and women spend such a very large part of thetime in a sitting position that the bodily posture when sitting down isa very great factor in the bodily welfare and health. Specialthought and study, therefore, should be given the question of thesitting posture. Unfortunately, this particular subject seems to havebeen ignored absolutely for hundreds of years in the making of ourchairs. 

It is just as harmful to sit all humped over as it is to stand in such aposition. The nervous system cannot be maintained at its best unlessthe spine is held reasonably erect. Whether sitting or standing, therefore, it is important that you should make a never-ending strugglefor a straight spine. 

If the back of the chair in which you sit is not properly made then itis better, in most cases, to ignore the back altogether. Sitslightly forward from the back and maintain an erect position, with thechin held in, downward and backward. In this position you shouldsit well balanced, as it were. The chest should occupy the samerelative position as when standing erect. If you will hold the head inthe position I have indicated it will help you to keep the chest andback in the right position. As a general thing, it is a much moresimple matter to maintain this erect position when sitting, if eitherone foot, or both feet, are drawn back under the chair. When both feetare stretched out forward upon the floor a person is inclined to sagbackward in a partially reclining position upon the chair. By holdingone foot underneath the chair in such a manner that you could rise to astanding position, if desired, without lurching forward, you will findit easy to maintain a well balanced and erect posture. If at anytime you find yourself slumping forward or slouching in your seat, it isgood to stretch your arms high above the head, or to expand the chestand draw your shoulders backward in the position commonly assumedwhen yawning and stretching. Either of these stretching movementswill give you an erect position, and you can maintain this thereafter bykeeping the head in the right position-chin inward, downward andbackward. These stretching movements will be equally effective forimproving the carriage when standing. 

The same complaint that I have made against the ordinary chair can beregistered with special force against the desks used in theschoolrooms. There is no question that a great deal of spinal curvaturein childhood, to say nothing of round shoulders and flat chests, aredirectly the result of the improper sitting posture in the schoolswhich is enforced upon the children because of the unsuitable characterof their seating arrangements. Thus we practically begin life hamperedby an unsatisfactory environment, so far as our sitting posture isconcerned. 

The chair back or the desk chair should fit the human back. It. Shouldfavor and not hamper one in assuming a normal and straight positionof the spine. 

When you get up in the morning, exercise yourself a little instraightening the spine, chin in, downward and backward. When you walkto business or when you go about your duties, keep the same thought inmind. Force the head back. Take the exercises which you will findin the next chapter, referring to the thyroid gland, at very frequentintervals during the day. 

Remember that in fighting for a straight spine you are fighting foryouth and health and life and energy and courage and enthusiasm. Youare fighting for everything that is best in life, and you should striveand struggle with all the energy you possess to win the rewardsassociated therewith. 

Each day of your life will bring difficulties, worries. Life at its bestis not a bed of roses. All these various influences are inclined tomake you hang your head. You may have moments when you are hopeless, when life seems forbidding and cheerless. Fight against suchinclinations with all the power you possess. Struggle against suchdiscouragements with all your might and main, not only through yourmental attitude but through your determination to maintain an erectspine. 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 bestimpulses and highest ideals would lead you. Life is worth while. It isfilled with glorious opportunities. Reach out and grasp them as theycome up. Hold your head up and be a man or a woman to the fullest extentof your abilities. 

CHAPTER IV: Stimulating the Source of Stamina and Vitality

This is an age of short cuts. Any devious routes to the accomplishmentof an object should be avoided. If you want vitality, and thevivacity, energy and enthusiasm with which it is associated, younaturally search for a method which will bring certain and quickimprovements. The reasonableness and general prevalence of this demandwas in my mind when I began experimentation with a view todiscovering a method for stimulating what I term the source of vitalpower. 

Scientific men while delving into the marvelous secrets of physiology, have learned that the thyroid gland in some peculiar manner possessesan extraordinary influence upon vital stamina and virility. Thismysterious gland is located in front of the neck, about half way betweenthe 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 aconnecting "isthmus. " It is a "ductless" gland, its secretionsapparently being taken up by absorption into the lymph, and from thatinto the blood. 

While the functions of this little organ are not yet very clearlyunderstood, there is nothing more definitely known than itstremendous importance in the bodily economy. Without it there can be nosuch thing as healthy development. Thyroid deficiency in children givesrise to a form of idiocy, bodily malformation and degeneracy known ascretinism, while in adult life it is associated with a similardisorder known as myxedema. Goiter is the most common disorder of thethyroid gland; though not very serious in minor cases, it is capableof becoming very dangerous, assuming such malignant forms asexophthalmic 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 withthe control of the excretion of the waste products from nitrogenousfoods, for it has been found that a meat diet or a high-proteid diet isextremely harmful in disorders of this organ. It has been found thatdogs fed on meat after the thyroid gland has been removed invariably diein a few days, but that they can be kept alive for a long time if fedon a diet very low in proteids. It is found as a rule that thosesuffering from thyroid troubles do very well on a milk diet. 

Some students of the subject conclude that the function of the thyroidgland is to destroy poisonous products formed by the decompositionof proteid food substances. It is believed by others that it also has adefensive action against other poisons in the body, including alcoholand poisonous drugs. In other words, it is thought to have an"antitoxic" action. It has also been held that this organ has much todo with the supply of iodine in the system, being particularlyaffected by the lack of iodine in the food. Again, it is said that whenthe thyroid gland has degenerated there ensues a condition of auto-intoxication, followed by a degeneration of other organs which destroyand eliminate poisons in the blood. It is claimed that in many cases ofthyroid deficiency, as in cretinism, good results have been obtained bythe use of thyroid extract, thus supplying the body with the secretionwhich normally should have been obtained from this gland. 

But, whatever may be the function of this remarkable little organ, thefact 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 Icommenced the experiments which, as I have said, led to the discovery ofa method of stimulating the vital forces of the body. The problemseemed simple in some respects. If the thyroid gland has such adefinite effect upon bodily health, the query as to how it can bestrengthened and stimulated to perform its work more satisfactorily, assumed unusual importance and I was strongly moved to discover theanswer. The problem, however, was not by any means an easy one. A longtime elapsed before a satisfactory solution presented itself. The firstthought that naturally occurs to one when endeavoring to stimulatethe activities of any part of the body is to find some means ofincreasing the circulation to that part. Ordinary massage willusually accomplish this purpose to a limited degree, though massage tomy mind is a superficial agent in many cases. It will increase localcirculation, but it does not facilitate tissue changes to the sameextent as exercise which directly affects the structures concerned, orthe mechanical movements of the parts themselves that are brought aboutthrough active use of them in some way. I have known of cases inwhich pressure and massage applied to the region of the thyroid glandhave been followed by harmful effects, such as fainting, andcertainly no one with a weak heart should attempt to stimulate thisorgan in this manner. Therefore, in endeavoring to find a satisfactorymeans of stimulating this important gland, I did not give massageserious thought. And I might as well say that I finally"stumbled" upon the important truth which is the basis of the methodthat I am presenting. 

For many years I have been a student of vocal culture, having taken upthe study of this art chiefly as a recreation, with no thought ofever publicly using any ability I might acquire, though I might mentionthat the additional vocal strength obtained as a result of thistraining assisted me greatly in public speaking. While giving myattention to this particular study, I was greatly impressed by theextreme importance of maintaining an erect spine, holding the chin down, inward and backward, and keeping the shoulders back and the chestexpanded. I found, however, like many others who become "slack" inbodily posture, that a considerable effort was required to maintain aproper position at all times. I therefore began a series of specialexercises intended really to force myself to assume a properly erectposition. While experimenting with these exercises for the purposementioned, I noted a marked effect upon my general vital vigor. Not onlywas this made apparent by an increase in physical strength andstamina, but it was marked in an equal degree by additional mentalenergy and capacity. My mind was clearer, and I could surmountdifficulties presented in business enterprises in which I was interestedwith far more ease than before. I could make decisions more easily andquickly. In addition, a decided gain in weight was noted-not by anymeans in the form of mere fatty tissue, but of firm, substantialflesh. These very pleasing results induced me to go more carefully intothe causes underlying this remarkable improvement. I carried on anelaborate series of careful experiments with a view to proving theconclusions to which I had come in the course of these exercises. Itwas quite apparent that a full development of the back part of the upperspine was necessary in order to maintain the strength essential toextreme vigor and vitality. And it became quite plain to me that thisdevelopment could not be achieved without stimulating to an unusualdegree the thyroid gland. Reasoning along this line, I called to mindthe appearance of various animals noted for their great strength andthere I found my conclusions verified with remarkable emphasis. Thearched neck of the stallion, the huge development of the back of theneck of the domestic bull, the same character in even more pronouncedform in the case of the bull buffalo and the musk-ox, and in varyingdegrees in other animals conspicuous for their vitality and energy-allthis seemed to indicate that I was on the verge of a remarkablediscovery. When you think of a fiery steed, in every instance you bringto mind the arched appearance of the neck. The tight reins that aresometimes used to give a horse a pleasing appearance, are based upon thesame ideal, showing a more or less subconscious recognition of theidea that this particular development is associated with tremendousanimal vigor. 

After giving consideration to various methods that could be used for thepurpose of stimulating this little organ, the thyroid gland, I finallyconcluded as the result of prolonged experimentation that the exercisesillustrated in this chapter can most thoroughly be depended upon forproducing results. All movements here described have proved effective inimparting to the neck a full, arched, well developed appearance, but Ihave given especial attention to the active use of the muscles on theback of the neck. Nearly every movement which to a certain extentdevelops these muscles is inclined to stimulate the thyroid gland. Themore special movements for this purpose are indicated in the variousillustrations accompanying this chapter. This development of the back ofthe neck always indicates great vitality, because definite proof isthereby given that the spine is unusually strong and is maintained in aposition favorable to the functioning of all the organs of the body. Many of the movements illustrated are but slight in character, butthey are the more adaptable because of this. No matter where you may be, whether walking along the street, conversing with a friend, or sittingat a desk, they can be practiced quietly without attracting attention. Furthermore, it is absolutely essential that an erect position of thespine be kept in mind continually. You should begin every morning tohold the spine straight and erect, and each day should represent anincrement of success in the struggle finally to maintain involuntarilythis position of the body. On arising in the morning, practice some ofthe exercises illustrated in this chapter for stimulating the thyroidgland, being careful to perform them just as instructed in eachillustration. Whenever you are unoccupied during the day, it is agood plan to practice these movements occasionally, as they willassist you materially in maintaining the spine in that erect positionwhich I found so important at the beginning of my vocal studies. Themost important movement is to bring the chin downward, inward, andbackward as far as possible, endeavoring to arch as much as you canthe back of the neck. You may have to practice a long while before younotice an outline that will in any way resemble an arch in the back ofyour neck, but all this work you can be assured will be of decidedbenefit to you. And, whether or not you attain the desired arch, youcan be assured of benefits that will be worth all your efforts. When youmake these movements properly, there is no necessity for trying tobring the chest out or the shoulders far back. The simple movements ofthe neck alone as described, if properly performed, will fulfillall requirements. For these movements tend mechanically to raise andarch the chest and to throw the shoulders far backward. Remember alsothe necessity, when taking these movements, of keeping the abdominalregion expanded as fully as possible. Do not draw in the waist line. The importance of this admonition cannot be too strongly emphasized. Ifyou maintain a full abdomen, thyroid-stimulating movements seem to toneup, increase in size, and strengthen all the vital organs lying in thegastric region. 

In further proof of the value of the exercises described in this work asa means of building unusual vital vigor, note the remarkable staminaand virility of men possessing an unusual development of the neck. Wherethe neck is broad and well filled out at the back, you can dependabsolutely upon the possession of great vital vigor. It is quite plain, therefore, that by merely adopting some method of developing this partof the spine you will have accomplished a great deal towards obtaining ahigh degree of vital stamina. Some of the strongest men in the worldcan be found among professional wrestlers. Many of those following thisprofession retain their athletic ability a great many years beyond theathletic life of men in other branches of sport. In fact, championwrestlers sometimes retain their championship honors for a score ofyears beyond the age at which champion boxers and runners retire. It isa well known fact that wrestling requires extraordinary strength of theupper spine. Some of the most strenuous wrestling holds use the musclesof 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 theypossess. 

Accordingly it is well to remember in connection with these exercisesthat many movements which assist in the development of the neckmuscles also serve to stimulate the activities of the thyroid gland. Youcannot go through the process of training for a wrestling matchwithout stimulating this organ to an exceptional degree. Therefore, infollowing the suggestions which are given in this chapter, you aresecuring the full benefit of a vitality-stimulating process thatordinarily can be obtained only by going through a prolonged course ofwrestling. There is no necessity for you to develop a "bull neck, " butyou should make the most strenuous efforts to acquire a sufficientdevelopment of the back of the neck to give it an arched appearance. Themore nearly you can approximate a development of this character, themore vital will you become. And along with this superior power willcome a similar improvement in every other capacity, mental as well asphysical. 

That there may be no mistake, let me reiterate: That the spine must beheld erect at all times when sitting or standing. That frequentlyduring the day when sitting or standing the chin should be brought downand in with a backward movement, the head being turned at times fareither to the right or left side, with a vigorous twist of the stronglytensed muscles. 

That on every occasion when this movement is made, the abdomen must befully expanded-not held in or drawn upward. 

That great emphasis must be given to the importance of bringing the chinslowly but vigorously downward against the chest before the inward andbackward movement is begun. This insures a proper stimulation of thethyroid gland. 

CHAPTER V: Stimulating, Straightening and Strengthening the Spine

The human spine bears the same relation to the body as a whole as thetrunk of a tree does to the rest of the tree. If the trunk is strongthe entire tree is sturdy and vigorous. If the spine is strong the bodyas a whole possesses a similar degree of strength. Therefore, thenecessity for a strong spine is readily apparent. 

This strength is necessary not only because the spine is what may betermed the foundation for our entire physical structure but alsobecause therein are located the nerves that radiate to each organ andevery minute part of the body. These spinal nerves control thefunctional processes of all our bodily tissues and structures. If thespine possesses a proper degree of strength, if the bony structureis properly proportioned, and if the alignment of all the vertebrae iseverything that can be desired, you are then practically assured ofthe pulsating vitality which is a part of superb health. 

It is an interesting fact that the spine is the central and fundamentalstructure of all the higher organisms on this earth. In the course ofthe evolution of life on this planet there developed from the verysimplest forms of animal organisms two different higher forms oflife--on the one hand the vertebrate animals, possessing an internalskeleton, and on the other hand the insects, clams, crustaceans andother creatures that have their skeletons on the outside, as one maysay, in the form of shells. The legs of an insect, for instance, aresmall tubes with the muscles inside. The limbs of vertebrate animals, on the other hand, have the muscle outside the bone. Invertebratescommonly have the main nerve trunk in front, or underneath, instead ofat the back, and likewise often have their brains in their abdomens. Some of them, such as the grasshopper, even hear with theirabdomens. But all vertebrata have the great nerve trunk at the back, contained in the spine and with a bulb on the front or upper endconstituting the brain. In fact, a vertebrate animal is primarily aliving spine, and all other parts of the body are in the nature ofappendages. The limbs, for instance, and in the higher animals the ribsand other parts of the skeleton, are simply attached to the spine, orare 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 andreptiles, and all in common possess a spine which in itsfundamental characteristics is very much the same now as when it wasfirst evolved. In other words, the spine is a bodily structure as oldas the rock-ribbed hills. It has stood the test of time, and thereforemust be regarded as the most highly perfected mechanical structure inthe body. Its strength combined with its flexibility and its perfectadjustment as a container for the central nervous system, makes itperhaps the most wonderful structure in the body outside of the brainand the spinal cord itself. While other organs and features of the bodyhave been changed and modified to such an extent in the variousspecies which have been evolved that they can hardly be recognized ashaving a common origin, yet the spine has remained substantially thesame. It is true that the spine has been shortened in many species asthe result of the loss of the tail, but this means only the droppingoff of a part of it and does not greatly alter its fundamentalcharacter. 

The human spine, however, differs from that of other animals in respectto its suitability for the erect posture. Man is the only animal in theworld who can straighten his body and stand perfectly erect. Even theanthropoid apes when standing on their feet assume a somewhatoblique position. The vertebral column in animal life was firstdeveloped on the horizontal plane, and so, naturally, when man wasevolved and adopted the erect position, certain modifications of thespine were necessary. A new strain developed on the vertebral columnwhich was due to the new position, and so there came about certainchanges in its structure. For one thing the spine became lessflexible and gained in stability, especially in the lower sections. The sacrum, for instance, is created by the fusing together of severalvertebrae into one bone for the sake of greater strength and stability. The sacrum in man is much broader than in animals, for it must supplysolidity and strength to the lower part of the spine, thus adapting itto the vertical position, and in the same way the lower vertebraegenerally are comparatively broader and heavier, gradually decreasingin size and tapering toward the top of the spine like the trunk of atree. 

This particular feature of the human backbone is worthy of specialconsideration because it is the upper section of the spine, in whichthe vertebrae are smaller and tapering, that weakness is most likely toexist. It is in this upper section of the spine that strength is mostneeded in order to preserve it in perfect alignment, and keep the bodyproperly erect. And it is for this reason, as the reader willsee, that exercises affecting the upper parts of the spine are mostimportant. Therefore I have given them special attention. 

The curves in the human spine are characteristic, illustrating inanother way the modification of the vertebral column that has beenmade necessary by the erect position. The new-born baby has a backbonethat is almost straight, and in this respect it bears a strongresemblance to that of many of the lower animals. The typical humancurves, however, begin to take form as soon as the child learns to situp, and they become more marked as he learns to walk and run. Thesecurves are essential to maintaining the balance of the body in the erectposition. 

There are really three curves in the human backbone, the cervical curvebeing convex, the dorsal concave, and the lumbar convex, when each isregarded from the forward aspect. If we consider the sacrum and coccyx, there is really a fourth curve, this being concave, although in animalsgenerally the coccyx curves backwards and is extended to form the tail. In some of the lower animals the spine is nearly straight, while in somecases it virtually forms a complete arch from one end to the other. 

These curves of the spine are generally more marked in the civilizedwhite races than among the black and savage races, and as a rule theyare more pronounced among women than among men. For instance, incomparing the sexes we find that in a woman the lumbar curve is moremarked and extends slightly higher than in a man, and that the broadsacrum characteristic of the human race is even wider, being thusadapted 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 thenormal curves of youth is most important. With the weakness of advancingage the curves, particularly in the upper part of the spine, tend tobecome more pronounced. The more accentuated these curves are thegreater is the weakness of the spine and of the muscles of the back thatis indicated. It is said that a man is as old as his spine, since the deterioration of the spine means the loss of elasticity andsupporting power in the disk-like cartilages between the vertebrae, and also the loss of strength in the muscles and ligaments of the backwhich tend to hold the spinal vertebrae in place. It is usually foundthat vigorous old men who are mentally and physically active at eightyor ninety years are those who have maintained an erect bearing untillate in life, who have kept their spines straight and strong instead ofallowing them to bend over and double up. In other words, thedeterioration of the spine means a general loss of bodily vigor and adecline in the nervous energy or vitality. 

With the flattening down of the cushiony disks or cartilages between thevertebrae, and also with the dislocation even in the slightest degreeof these vertebrae, there is brought about more or less interferencewith the free action of the spinal cord itself and of the spinalnerves. The pinching of these nerves naturally interferes with thesupply of energy to the organs controlled by them, and causes more orless serious derangement of the bodily functions. If one can keep hisspine straight and strong the central nervous system will likewisebe healthy and vigorous, and all organs will be supplied with a normalamount of energy and vitality. 

The special exercises for the spine which I have recommended for yearshave the general effect not only of maintaining the proper alignmentof the vertebrae and thus promoting the health and welfare of thecentral nervous system, but also of strongly stimulating the nervoussystem, and thus toning up the entire bodily organism. All movements ofthe spine, whether of a twisting or bending character, naturallyinfluence the spinal cord and the spinal nerves in a mechanical way. The result is something akin to a massage of these nerve structures, andin this way, as I have long contended, it is possible directly tostimulate the source of energy and vitality. I am convinced for thisreason that muscular exercise for the back is infinitely moreimportant than for any other part of the body, important as it is forall parts. If one has only very little time each day to devote toexercise, then it would pay him best to give that time to movementswhich will strengthen and stimulate the spine. 

The various movements that I am presenting in this chapter have beendevised especially to accompany the hot-water regimen that willbe described in the following chapter. They are intended not only to addto the strength of the backbone itself, but have been devised with aview to stimulating to an unusual degree the nerve centers located inthe spine. As I have already said, the spinal nerves control thefunctions of all the vital organs, and when the activity of theseorgans is stimulated not only through increased nerve force but alsoby the increased supply of blood that will result from the hot water-drinking regimen referred to, then indeed will we have a combination ofstimulating forces which will bring about vital changes, in very manycases, little short of astounding in character. 

Each of these exercises should be taken until a feeling of fatigue hasbeen noticed, after which you may rest a few moments, breathing fullyand deeply with expanded abdomen. You should then be ready to begin thenext exercise. There is little danger of soreness from takingthese movements when they are combined with hot water-drinking, asrecommended in Chapter VI, The water seems to cleanse the tissues ofthe waste products which ordinarily cause soreness when one begins thepractice of exercises to which one is not accustomed. If onepossesses unusual vigor, then to the exercises illustrated in thischapter may be added those movements appearing in the following chapter. All of the exercises given in this chapter are designed exclusivelyfor the stimulation of the spine and nerve centers. Those illustrated inthe next chapter are intended chiefly to accelerate the circulationthroughout the chest, arms, legs and body as a whole, for when goingthrough a treatment of this character it is naturally advisable for oneto arouse the activity of all the functions associated with tissuechanges throughout all parts of the body. 

Although these exercises have not been devised especially for correctivepurposes in cases of spinal curvature, yet they will be of exceptionalvalue in all such cases, or at least, where there is no radicalmechanical deformity of the vertebral column. Curvatures may beprevented in all cases, or may be decreased, or even reduced entirely byexercise of this type. Incidentally the practice of exercises forimproving the spine and giving one the proper erect carriage has avery marked effect upon the chest. An erect position always meansexpanded chest walls, with plenty of room for the free activity ofthe heart and lungs. 

CHAPTER VI: Cleansing and Stimulating the Alimentary Canal

The alimentary canal has been rightly termed the human fire-box. It isthere that the energy is created which runs the human machine. The importance of cleanliness in this part of the physical organismcannot be too greatly emphasized. Nearly all diseases have theirbeginning in the stomach or some other part of the alimentary canal. Defective digestion and imperfect assimilation represent the beginningof many incurable and deadly diseases. 

In seeking methods for building unusual vigor and vitality, one of thefirst requirements is definite information on the care of thealimentary canal. Mere regularity of the bowels does not in all casesindicate a healthy condition of the stomach and bowels. A movement inorder to be of the right sort should be so thorough that it leaves onewith a feeling of emptiness and cleanliness. In other words, you shouldfeel that the colon has been evacuated thoroughly. Many who haveregular bowel movements do not have this satisfying sensationafterwards. When the movement is satisfactory in every way little orno straining is necessary. The colon simply empties itselfthoroughly, and the evacuation is then complete. However, few havemovements of the bowels that are satisfactory to this extent. Thereshould be at least one bowel movement of this kind each day. Twomovements of this character would be better, but one is sufficient ifthorough. 

Do not acquire the idea that the bowels must move at a certain time eachday with unintermitted regularity, for they are subject to the sameextent as the appetite to what might be termed idiosyncrasies, accordingto environment and other influences. For instance, you are not alwayshungry at meal-time. Occasionally you eat very little or skip one ormore meals, and it would be a serious mistake to goad your appetitewith some stimulant or to eat a meal without an appetite. One can hardlysay that to force a bowel movement when its necessity is notnaturally indicated is as harmful as to eat a meal when it is notcraved, but unquestionably it is of advantage to have the bowels moveof their own accord, as the result of a natural impulse. Movementsthat do not come through the call of an instinct for relief are rarelysatisfactory, and, though we strongly emphasize the necessity ofregularity of the bowels, it is not absolutely necessary that this callshould come at a certain time during each day; and though it isundoubtedly of some advantage if such is the case, yet so long as thereis one evacuation each day of the satisfactory sort described, you canbe assured that your alimentary canal is in a normal and healthycondition. 

However, should the bowels fail to move at the regular time this neednot cause concern if you are feeling "up to the mark, " and there areno other symptoms that would indicate possible trouble. I mention thisalimentary peculiarity to enable my readers to avoid the slavish ideathat it is impossible to be in health unless the bowels move at certaintimes with clock-like regularity. 

Naturally when the contents of the alimentary canal are allowed toaccumulate for a considerable period and there is sluggishnessthroughout the various parts of the small and large intestines, poisonsof all kinds are generated and absorbed into the circulation, thuscreating conditions ranging all the way from a feeling of lethargy to acondition of weakness and disease that confines one to an invalid's bed. Regardless of the attention that you may give to the other informationin this book, it is extremely important that you should realize thenecessity for active elimination. 

It is necessary in the maintenance of alimentary health to avoid aslavish adherence to the theory of definitely regular movements of thebowels and still not to make the mistake of allowing them to becomechronically sluggish or irregular. As a rule you should depend uponhaving regular movements each day, though if occasionally a day ismissed you should not allow this deviation to worry you. 

Recognizing as I do the great importance of a healthy alimentary canal Ihave given a vast amount of attention to the various methods which havebeen suggested from time to time by students of natural healing forassisting to regulate the functional processes of this important part ofour organism. The flushing of the lower bowel for instance has beenwidely recommended, and it is unquestionably of value in some cases. However, it cleanses only the lower part of the alimentary canal, thatis to say, the colon. It assists the small intestines no doubt bygiving their contents free access to the colon, but yet this aid cannotdirectly affect them. If you have in view the cleansing of theentire alimentary canal from stomach to rectum, the enema is often ofindifferent value. The use of various laxative foods can be recommendedin most instances, though even these sometimes fail to bring aboutsatisfying results, and then again there are cases where they provide aremedy for only a short period, after which the bowels resume their oldstate of chronic torpidity. Naturally we cannot consider cathartics ofany kind, notwithstanding their power to produce temporary results. Inall cases the after effects of their use are seriously destructiveto the delicate nerves controlling the alimentary canal and itsfunctions in general. Cathartics invariably make the real condition moreobstinate and serious. 

It is well to remember that the real cause of constipation in virtuallyevery instance, is the want of vital vigor of the structures and tissuesinvolved. Digestion, though to a certain extent a chemical process, isvery largely mechanical. The muscles of the stomach "churn" the food inthe beginning of the digestive process, after which the circulatorymuscle fibers of the small intestines continue the work. If thesemuscles are lacking in tone, if they are relaxed, prolapsed and weak, then they cannot properly perform their functions. In attempting tostrengthen this important part of the bodily organism thenecessity for increasing the vigor of the muscular tissues mustinvariably be definitely recognized. Strong muscles for carrying on thework required of these blood-making organs are of far more importancethan strength of the external muscles. For this reason when the systemis toned up by any means a beneficial change in the alimentary functionsand excretions will always be noted. 

During a careful study extending over at least a quarter of a century ofall health-building methods, I have acquainted myself with numeroustheories and remedies which have been applied in accelerating alimentaryactivity. I am, in this chapter, presenting a new system or combinationof means for strengthening and stimulating the alimentary functionswhich experience has proved to be of extraordinary value. This methodhas the advantage of directly affecting the organs involved, and resultscan be obtained speedily in virtually every instance. 

This system of alimentary stimulation can be roughly described as acombination of hot-water-drinking and a nerve-center-stimulatingprocess. The best time for giving this method a thorough trial isimmediately upon arising in the morning. It should not be attempted atany other time of the day, for it is especially important that thestomach should be free of any recently ingested food. 

All that is required to carry out this treatment is one or two quarts ofboiling water, a minute quantity of salt, and a cup that will hold fromone-half a pint to one pint of water. The second phase of this treatmentis exercise and comprises the series of movements illustrated in thiswork. Wherever possible these nerve-stimulating exercises should betaken out-of-doors or before an open window. If the weather is cold, you should wear enough clothing to maintain a satisfactory degree ofwarmth; if the weather is warm, the less clothing worn the better. Ifthe skin is especially inactive, or if it is suffering from a disease inwhich the eliminating process ordinarily accelerated by a Russian orTurkish bath is of value, then wear heavy warm clothing while taking thetreatment. A thick sweater is advantageous under such circumstances. Aprofuse perspiration will result, indicating a purifying process that isof special value when the system needs to be cleansed of theaccumulated poisons which are the direct cause of nearly all diseases. 

If you are capable of taking about two quarts of water in the course ofthe exercise then each cup should contain nearly a pint, but if youcannot drink over one quart each cup should contain not more than half apint. 

Before beginning the nerve-stimulating exercise drink the first cup ofhot water, putting a pinch of salt in the bottom of the cup to takeaway the flat taste of the hot water. Pour the cup half full of boilingwater and then add cold water until it is sufficiently cool to berapidly swallowed. Drink the water as hot as possible without sippingit. Now take exercises 11, 12 and 14. Continue each one of thesemovements until a feeling of fatigue is noticed, after which you areready for a second cup of hot water. 

Don't hurry. Don't continue any movement to exhaustion, though a feelingof local fatigue in the particular muscles concerned is desirable. Thisfeeling, however, should entirely disappear after a rest of one or twominutes. 

After the second cup of hot water you are ready for exercises 13, 7 and8, whereupon you may take a third cup of hot water. You may then takeexercises 15, 16 and 9, followed by another cup of hot water, and thenexercises 17, 6 and 10, and so on. While this is suggested as ageneral plan, it is not imperative that this order be followed strictly, for your individual requirements might be better suited by minorvariations; for instance, by two or four exercises between theintervals of hot-water-drinking. 

If you find your capacity is unequal to the quantity of hot watersuggested, then simply take as much as you can withoutinconvenience or discomfort. Each day, however, while following thismethod you will find your hot-water-drinking capacity will increase, though as a rule, a person of average weight and height can takefrom one to two quarts without serious inconvenience. The hot-water-drinking together with the exercise will naturally very greatlyincrease the pulse, and where there is heart disease or any weakness ofthe heart this treatment must be taken with unusual care. Invirtually every case this method will materially increase the strengthof a weak heart, though there is naturally the possibility of strain, and the treatment should be adapted to your strength in the beginningand very gradually increased week by week. 

Temporary attacks of constipation, where severe enough to needattention, can usually be ready for exercises 13, 7 and 8, whereupon youmay take a third cup of hot water. You may then take exercises 15, 16and 9, followed by another cup of hot water, and then exercises 17, 6and 10, and so on. 

While this is suggested as a general plan, it is not imperative thatthis order be followed strictly, for your individual requirements mightbe better suited by minor variations; for instance, by two or fourexercises between the intervals of hot-water-drinking. 

Temporary attacks of constipation, where severe enough to needattention, can usually be quickly remedied by this hot-water-drinking, nerve-stimulating method. Usually, if there is need for amovement of the bowels an instinctive and compelling desire will appearwhile taking the treatment or very shortly thereafter. If, however, you feel there is a necessity for such a movement and it does notappear, you can rest assured that the treatment has brought aboutsufficient benefit to excite the activity of the organs involved andthat the desire will come later. In some very obstinate cases ofconstipation, or in serious temporary attacks of this difficulty, wherea movement of the bowels is desired quickly, from one-quarter toone-half a level teaspoonful of salt can be added to each cup of hotwater. This will in nearly all cases insure a speedy and satisfactorybowel movement. This, however, is not advised unless absolutelynecessary. 

It is well to point out that this treatment in its extreme form canhardly be used with complete satisfaction by those who are belowaverage strength. In any case, however, the drinking of a small amountof 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, beadapted to the requirements of each individual, and it may be well inmost cases to experiment two or three times before following all ofthese suggestions in detail. 

Where one is lacking in vital strength a beginning can be made by takingonly two cups of hot water, using exercises 7, 8 and 9, which can betaken in a reclining position. 

One may continue in this way for a week or two, after which a third cupof hot water might be added. In this way one can gradually increase theamount of water consumed and the vigor and the amount of the exercisetaken. 

Where there is a tendency toward rheumatism, gout, neuritis, neuralgia, or where there are any other symptoms indicating the accumulation ofpoisons or impurities in the system, it is advisable to use distilledwater, though if this cannot be secured ordinary boiled water willbe satisfactory. At least be sure to boil your water before using if itis heavily charged with mineral matter, since boiling tends toprecipitate lime salts. In other words, hard water is not desirable insuch cases. 

The hot-water-drinking regimen in itself has a decidedly beneficialeffect upon the stomach and intestines. But much better results, especially in the case of constipation, are secured when the specialnerve-stimulating exercises recommended are taken in connection withit. By this combination we obtain results that cannot be secured inany other way. In fact, stiffness, soreness and rheumatic "twinges" invarious parts of the body are often removed with astounding rapiditythrough the help of this particular treatment. The cleansing andeliminating functions are stimulated to an extraordinary extent bycombining these two blood-purifying forces: hot-water-drinking and thestimulation of the nerve centers. 

This regimen is also a splendid means of increasing the weight in casesof defective assimilation. It seems to tone up the entire vital andfunctional system, in addition to directly influencing the digestiveorgans. The hot water alone tends to cleanse and empty very thoroughlythe stomach and intestines, also to stimulate the secretion of thedigestive juices. Those who are below normal weight chiefly becauseof poor assimilative powers are especially advised to give this methoda thorough trial for a period of a few weeks. 

Again, if your complexion is sallow, dull, and "muddy, " a remarkableimprovement will speedily appear as a result of this treatment. In arecent case I observed a surprising change at the end of one week in acomplexion that had been sallow and lifeless. The complexion in thisinstance not only assumed an improved color, but the tissues of the facewere also filled out considerably, and when improvement is thusmanifested on the surface you can well realize that the internalchanges are even more pronounced. 

The devitalized condition of the various glands and structures in thispart of the body is gradually remedied by the improvement inthe circulation that comes with what might be termed a stimulatingsupply of liquids, and the same good result is accomplished, so faras the general circulation is concerned, in the welfare of the body asa whole. Those suffering from high blood pressure will find thistreatment of unusual value, though great care should, of course, betaken 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 hotwater adds to its fluidity, and it can then be forced more easilythrough the capillaries, thus greatly lessening the blood pressure. Itis well known that a low blood pressure is conducive to endurance and togeneral health. And when these exercises especially advised forstimulating the nerve centers and for strengthening and vitalizing thespine are combined with a liberal use of hot water, the blood is forcedthrough all the tissues, with the general effect of thoroughlycleansing all parts, in addition to immediately cleansing thealimentary canal. 

It is customary among athletes to use massage, or what is commonlycalled a "rub down, " following their exercise. The purpose of thisis to increase the circulation and thereby to carry out of the musclesthe fatigue-poisons that have accumulated therein during the exercise. Now if a large amount of hot water is used in connection with movementssuch as we are illustrating, this purpose will be even morethoroughly accomplished during the exercise itself, as the muscular andother tissues are virtually flushed out owing to the more fluidcharacter of the blood and its more ready and perfect circulationthrough all parts. One who feels stiff from severe exercise, or findshis tissues sore for other reasons, should be able to overcome thisstiffness and gain a sense of refreshment through this method. 

Referring to the subject of elimination in the case of fatigue, I mightsay that some students have ascribed the feeling of fatigue at the endof the day's work to an accumulation of deposits within the walls of thearteries and veins, which deposits are ordinarily carried off duringsleep. If this theory is true I can think of no simpler or moresatisfactory method of removing this waste matter in the blood-vesselsthan this system of flushing them. For producing immediate results ofany kind there is no other method so far as I know which is so effectiveas this if one has sufficient strength properly to use it. I have knowncases in which a headache has been cured in a few minutes by sprintingor other violent exercise, and cases in which neuralgic toothaches andother pains have yielded to vigorous exercise continued for a prolongedperiod. I have also known the same relief to be obtained by drinking aliberal quantity of hot water, but in all such instances resultswould be more quickly and certainly secured through a combination ofthese stimulating forces. 

To repeat for clearness and emphasis, the method outlined consists ofthe following:

A combination of hot-water-drinking and specially adapted movements forstimulating the nerve centers. 

Half a pint to a pint of hot water-as hot as can be drunk-to be taken onbeginning the treatment immediately on arising in the morning. Anadditional quantity of hot water to be taken each five to ten minutesthereafter until from one to two quarts have been consumed. 

A large amount of clothing to be worn if profuse perspiration isdesired, though where an increase of weight is of advantage and noactual disease exists in the system, no more clothing should be wornthan is necessary to maintain warmth. 

When a bowel movement is definitely needed, a complete and perfectlysatisfactory evacuation is often brought about while taking thistreatment. The cleansing process, however, will result in a clearerbrain and an improved physical as well as mental capacity, whether ornot the bowels act immediately, and one can nearly always depend upona satisfactory movement later. 

When there is suffering from temporary attacks of constipation andimmediate relief is desired, add from one-quarter to one-half alevel teaspoonful of salt to each cup of hot water. Speedy results canbe depended upon in virtually every case. Another method ofaccomplishing the same thing is to continue the hot-water-drinking evenbeyond the two quarts suggested, adding no more than a small pinch ofsalt to each cup, as previously suggested. No harm will come from thisexcessive water-drinking if one is possessed of a normal amount ofvigor. 

If one is athletic, jumping one to two hundred times, as when jumping arope, just previous to moving the bowels is often of value in inducing anatural desire that in nearly all cases brings satisfactory results. Where it is difficult to take the amount of water prescribed, take asmuch as you conveniently can, gradually increasing the quantity eachday. 

This hot-water-drinking regimen is not necessarily recommended as apermanent 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 beresumed as desired, though it would be of advantage to continue takingthe exercises each day, and if even one or two glasses of hot waterare taken beneficial results would accrue. 

CHAPTER VII: Exercise for Vitality Building

Inactivity is non-existence. It means death. Our bodily powers andorgans were given to us for a definite purpose. Failure to use thembrings serious penalties. There can be no real health with physicalstagnation. To be sure, we may point to some men possessingextraordinary vitality who, apparently, have lived without exercise. But a study of their habits of life will usually bring to light someform of muscular activity, even if it be nothing more than a moderateamount of walking. In some cases, such extraordinary vitality may bepossessed that health laws can be broken with apparent impunity, butit will usually be found that a vigorous constitution was developedin early youth from plenty of exercise. However, the failure toobserve these important bodily requirements invariably means troublebefore reaching the period at which old age begins. 

Though the average of human life has been greatly increased through thedecline in infant mortality, the death rate among men of middle age hasmore than doubled in the past thirty years. And even if those ofexceptional vitality can neglect their physical requirements withoutsuffering, 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, regularor otherwise, in order to keep fully alive. It is not a case ofexercise for the sake of muscular strength alone, but for the sake ofhealth and life. There are many people who labor under the delusionthat they are living without exercise, but existing does not meanliving. To live in the full sense of the word means that you arethoroughly alive, and you positively cannot be thoroughly alive unlessall the physical processes involved in the various functions of thebody are active. Functional activity means pure blood, of superiorquality, and when one fails to give the muscular system its proper use, the functions stagnate, the blood is filled with impurities of varioussorts, and under such circumstances the body is not really alive. Whenthe body is harboring an excessive number of dead cells and otherwaste material one cannot say that he is entirely alive. Under suchconditions you are literally half dead and half alive. It is wellknown that the body is dying at all times. Minute cells that constitutethe bodily tissues lose their vitality and life, and are taken up bythe venous blood and carried to the various organs which take part inthe work of elimination. Now these dead cells and minute corpuscleslinger in the tissues if one lives an inactive life. Therefore it isliterally true that you are half dead if you do not give the muscularsystem its proper use. 

Physically the muscular system is such an important part of the bodythat failure to keep it in good condition by failure to keep itactive seriously affects all other parts. The greater part of the foodwe eat is consumed by the muscles. Most of the heat produced by thebody is generated in the muscles. Therefore to neglect this part of ourorganism means to disorganize, to a large extent, the workings ofall other parts. The appetite, under such conditions, fails and theentire functional system loses tone. In fact, I may say that exercise isthe first and most important of all the methods of building functionalstrength. When the muscles are exercised the vital, organs areenergized and the activity of the entire functional system greatlyincreased-all clearly indicating that in taking physical exercise theinternal organs are aroused and stimulated. 

Gigantic strength is not especially needed. It is not necessary for oneto strive to eclipse the feats of famous strong men. Unusual musculardevelopment is of no great value in this age, but a normal degree ofstrength is absolutely necessary in the struggle for health andvitality. No one should be satisfied with less than what might beregarded 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 forgiving the muscles the required activity. Your exercise can take theform of play. It may preferably be taken out-of-doors. But you must keepdefinitely in mind that the body was given you for active use, and someregular method must be adopted that will insure the activity required. 

The exercises referred to in the chapter on Outdoor Life may first ofall be recommended. If you have no bodily defects any one of theseoutdoor sports will probably give your muscles all the exercise needed, but if you are suffering from defects of any kind and you aredesirous of remedying them some special exercises adapted to yourindividual needs should be taken with religious regularity. If you havea flat or sunken chest, if you are round-shouldered, if there is oneshoulder higher than the other, if there is a spinal curvature, or ifthe muscles of the stomach or abdomen are weak, it will be necessaryto give special attention to such parts through systematic movementsintended to have a corrective influence. In another part of thisvolume various exercises have been illustrated that are especiallyrecommended to those who are already in possession of ordinarystrength. In this chapter I am illustrating a series of movements thathave a similar object in view, but which will be found far easierto perform. The exercises in this chapter are especially adapted tothose who are weak or ailing. They are designed, however, for thepurpose of stimulating and strengthening the spine, which, as I havepreviously suggested, is the central source of vitality. The hot-water-drinking regimen referred to in the chapter on Cleansing theAlimentary Canal can also be used in connection with these exercises, though naturally if one is weak but a small quantity of water can betaken. 

CHAPTER VIII: How to Breathe

Volumes have been written upon the value of breathing exercises. Manyexaggerated statements have been made as to what can beaccomplished through deep breathing. Nevertheless, it must be definitelyunderstood that full, deep breaths, which expand the lungs totheir fullest capacity, and are taken at frequent intervals, are ofgreat value. 

Almost any vigorous exercise will enforce deep breathing, and there isno question as to the benefit of the involuntary orspontaneous inhalation and exhalation thus induced. Running andwrestling are types of very vigorous athletic exercises that willcompel one to breathe deeply and fully, and will insure a full lungdevelopment without special breathing exercises. And this is moreespecially true if much exercise of this character is taken regularly, day after day, all the year round. But where the occupation andsurroundings are such that one cannot indulge in such activepastimes, 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 thenatural movement of the abdominal and dorsal region in correctbreathing is illustrated in a small child. In nearly all cases an activehealthy child will breathe properly, and by studying the movementof his abdomen in both standing and reclining positions you will findthat as the breath is inhaled the abdominal region will expand. Whenthe breath is exhaled this part of the body will contract or be drawninward. This demonstrates very conclusively that the movement orexpansion of the body in natural breathing is abdominal, and that thebony framework of the chest should not be involved except when takingfull deep breaths, or when breathing hard from the effects of veryvigorous exercise. 

It is not at all necessary to go through a complicated system in orderto learn proper methods of breathing, since this is comparativelysimple if you are willing to make persistent efforts day after day untilyou are fittingly rewarded. If you simply acquire the habit of drawingin a deep full breath, at frequent intervals during the day, expandingfirst in the abdominal region, you will soon be able to breatheproperly. A correct position of the body is very important, for if youhave the proper erect posture, and have no constricting clothing aboutthe waist and abdominal region, you will almost instinctively beinclined to breathe diaphragmatically, or abdominally, as we call it. Furthermore, when going out in the open air you will find as a result ofthis practice that you are unconsciously expanding in the proper manneras suggested. In fact, you will be more inclined to breathe freely anddeeply at all times if a proper position is maintained. It is hardlynecessary to mention the necessity for breathing pure air, andespecially when taking deep-breathing exercises, if you wish the verygreatest results. Take these deep breaths when in the open air, orelse before an open window. It is a good plan, for instance, when risingin the morning to stand before an open window and inhale perhaps a dozenfull, complete breaths. This will help greatly to brush the cobwebs fromyour brain and brighten you up for the day's duties andresponsibilities. 

All of these suggestions apply with equal force to both sexes. Becauseof the fashions of dress usually in vogue the breathing of women ismuch more restricted than that of men. Furthermore, they are generallyless inclined to athletic pursuits involving exercise which compelsdeep breathing. 

The method of breathing recommended for women is absolutely identicalwith that suggested for men. It is a curious fact that until recentyears the world generally, the medical profession included, held theopinion that there is a fundamental difference between men andwomen in breathing. Observation of the natural breathing of boys andgirls would soon prove the absurdity of this opinion. Owing to theuniversal use of the corset, thoracic breathing, or chest breathing, the result of the artificial constriction of the body at and below thewaist line, appeared to be the natural method of breathing for women, whereas diaphragmatic breathing was recognized as proper and natural formen. Only in recent years have medical authorities recognized thatthis difference was really due only to artificial methods of dress andthat natural breathing in women and men is absolutely the same. Recentfashions have permitted the enlargement of the waist line in women, but unfortunately there is still too much constriction of thisimportant part of the body. When the world becomes more truly civilizedand our methods of dress are based upon common sense and anintelligent understanding of the physical requirements of the body, wemay hope that the dress of women will be such as to permit entirefreedom in the matter of breathing, and the easy expansion of the bodyat the waist line. Some day women will learn the value of suspendingskirts, stockings, etc. , from the shoulders instead of relying upon therestriction at the waist as a means of support. 

If you wish to ascertain more exactly whether or not your breathing isentirely satisfactory, stand up, take a deep breath, and observe notonly the expansion in the region of the stomach and abdomen but also atthe sides and in the back. If you place the palms of your hands uponthe lower ribs in the back, just above the waist line, you should feelthe expansion of the body in this part pressing upward through theaction of the diaphragm as a deep breath is inhaled. Also by pressingthe hands upon the lower ribs at the sides, just above the waistline, you will feel the lateral expansion in this region at the sametime that the expansion is noted in the front of the body. You willtherefore realize that there should be an expansion of the lower ribs atthe back and at the sides along with the expansion in the region of thestomach and abdomen. Of course, when a very full breath is taken therewill also be an expansion of the chest following the filling up of thelower part of the lungs. 

CHAPTER IX: Outdoor Life

Civilized man is an indoor animal. We no longer live in tree-tops noreven in caves, but in houses, and a great many of us spend the largerpart of every year in close, ill-ventilated, overheated rooms. From ahealth viewpoint the cave-dweller would no doubt have the advantageover the average American who follows a sedentary occupation. Thesteam-heated apartments of our great cities are thoroughly airedonly on rare intervals, and consequently those who reside thereinoften 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 thegreat outdoors. Outdoor life adds to one's vitality and vigor. Itincreases one's energies and enthusiasms. You cannot be ambitious orvivacious, you cannot really amount to anything in life, if youare 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 notof very great importance provided this object is secured. You must belured away from your stuffy living rooms and encouraged to breathe thefresh, 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 isconfined principally to increased respiration through the pleasure thatcomes with fast riding, is at least of some value. The health of thenation, as a whole, has been greatly improved by the automobile throughits encouragement of the outdoor life. But if you can join with youroutdoor life some active exercise which will use all the muscles of thebody 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 ordinarystrength. Football is perhaps one of the most strenuous of outdoorgames, and is to be especially advised where one has the vitalityand endurance which fits him for an exercise of this character. Golf isan example of a milder outdoor pastime that is particularly suitedto middle-aged and elderly persons, although young men and women arebenefited 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 tothe game will usually find the muscles of the arms, shoulders and chestsore or at least stiff from the unusual exercise when first attemptingto play this game. 

Tennis furnishes a vigorous exercise that is especially commendable foradding to one's vitality. It is a good endurance builder. Tennis can bemade 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 canbe 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, wellcalculated to develop the best type of physical stamina. For thosepossessing the requisite strength they can all be highly recommended, though as a rule it is best not to specialize in any one of them butto secure as much variety as possible. Specializing in athletics may winchampionships and may stimulate interest in sports, but for the averageman 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 toplay them all, since you will thereby secure a well-rounded physicaldevelopment, and also obtain the maximum of "fun. "

For those who are less rugged but who on that very account are all themore in need of open-air exercise there is a great variety of otherless strenuous pastimes. Cycling and horseback riding can beparticularly recommended as enjoyable forms of outing in combinationwith a certain amount of exercise. Skating is an ideal pastime for thecolder weather as it requires no special strength and adds to the vigorof 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 andvarious similar pastimes are all to be commended. 

Swimming is of great value, both as a means of physical development andas a health builder, but if your vitality is limited do not stay in thewater too long. Swimming may be made mild or very strenuous. If you swimwith the skill of an expert, only a very moderate exertion is required, though some of the new racing strokes tax the strength and endurance ofthe strongest athlete. Swimming combines the pleasures of bathing andexercise, and under proper conditions is invaluable. Those who are"fleshy" can stay in the water a long time, but if you are "thin" takecare lest you lose weight by too much bathing. The slender man or womanmay take a daily swim for its tonic effect. It may even cause one togain in weight if the exercise is not prolonged, but persons of thistype usually lose weight in the course of a season of too much bathing. 

There is one point of special importance in connection with our exerciseand that is to cultivate the play spirit. You will never fully enjoyyour sports and you will never obtain all possible benefit from themuntil you lose your dignity and learn how to play. Try to be glad thatyou are alive and able to play these games. One great drawback toAmerican sports is the tendency to take them too seriously. There is toomuch of strained effort involved in the desire to win the game at anyprice. 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 thefun and benefit that is secured therefrom whether you win or lose. Therehave been cases when members of a boat crew or a football team haveactually cried over a lost game. Imagine the nerve strain involved intaking athletics so seriously! It is splendid to win, but it should alsobe pleasurable to lose to a worthy antagonist. Do not take your gamestoo seriously, but make them a laughing matter. Only by assuming thisattitude can you get the greatest possible benefits that can bederived from games. The nature of your exercise does not matter solong as there is that increased activity of the heart, lungs and otherorgans which tends to improve the circulation throughout the entirebody. The exercise must insure deep breathing, and if a certain amountof perspiration is induced it will be advantageous. First of all getout-of-doors; find some exercise that appeals, some alluring attractionwhich will take you away from the confinement of your home. Live asmuch as you can in the open. If possible, try sleeping out-of-doors. Menand women of today may be aptly compared to sensitive plants. Weare the devitalized product of the universal custom of coddling, and theless we live within four walls, and the more we breathe the freeoutdoor air, the stronger, healthier and more capable we become. 

There is one outdoor exercise that we can all take without expense, andit is by far the best when everything is considered. At least thisstatement is true so far as the building of vitality and endurance isconcerned. I refer to walking. This is an exercise that can bemade decidedly vigorous if desired. And no matter what health-buildingregimen you may follow, a certain amount of walking isessential to maintaining the highest degree of physical vigor. 

Walking is a tonic of very great value to every one of the organicfunctions. It stimulates the activities of the purifying organs to anunusual degree. It is a remedy of great efficacy in overcomingconstipation. It can be highly recommended for strengthening the heart, for stimulating the liver and kidneys, and it will tone up the physicalorganism throughout. Furthermore, this exercise is of unusualvalue as a mental stimulant. It clears the "cobwebs" from the brain. If you are bothered with vexing problems put them aside until you cantake a long walk. With the improved quality of the blood and the moreactive circulation of this functional tonic, your mental efficiency willbe greatly increased. You will think more quickly; your conclusionswill be clearer, more definite and more dependable. I know a successfulnovelist who depends very largely upon his long walks for working outthe themes and plots of his stories. I have frequently followed the sameplan in connection with my own work. I know of other writers who dependupon this method of gaining inspiration. I have been told thatchopping wood is mentally stimulating, and also that horseback ridingand cycling are sometimes helpful in this direction, but walking iswithout doubt the most effective mental stimulant to be found out-of-doors. It accelerates the circulation, and seems to arouse the vitalforces of the body, but does not require such an expenditure ofenergy as to prevent the brain from being exceptionally active. 

Now to secure the real benefits that come from walking there should beno laziness about it. Do not walk as though you were on a fashionparade. The Sunday afternoon stroll on the city streets may be veryalluring, but you cannot under such circumstances secure the realbenefits that may be found in walking. If possible go out on thecountry roads or walk across the fields. Put a certain amount of energyinto your every step. Walk briskly and as though you enjoyed it, andyou will discover that you do enjoy it. Even if your first few stepsrequire an unusual effort on your part, "step lively" just the same, andyou will shortly find that you feel lively, too. A walk of this sortinto which you put real energy in every step is a tonic of amazingvalue. It will stir up your entire organism. It will insure an activefunctioning, and make you feel and be thoroughly alive. If you have theadded advantage that comes from pure country air you are to beenvied. But even without these superior advantages, even if yourroute is confined to city streets, some benefit will still result fromtaking the walk tonic. 

While walking give special attention to my suggestions concerningbreathing. Breathe deeply and fully at frequent intervals. Expand thebody in the abdominal region. If you like, you can carry your breathingstill farther and allow this expansion to extend to the chest walls, though as a rule, this is not necessary. No doubt one of the mostvaluable suggestions for strength and vitality building while walkingis to take at frequent periods several movements which are referredto in the chapter on Thyroid Stimulation, namely, the chin-in-downward-and-backward motion while holding a full breath with abdomen fullyexpanded. In fact this idea, if carried out until the muscles of theback of the neck are fatigued at the completion of the walk, willenergize you mentally and physically. A suggestion that I have oftenoffered in various articles upon this subject is to practice what Imay term harmonious or rhythmic breathing, which I regard as ofexceptional value. By this I mean taking the same amount of time to drawin the breath as you do to exhale it, keeping time with a certain numberof steps. For instance, while taking eight steps, draw in a breathand 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 mindthat carries with it a rhythm that accommodates itself to your stepswhile walking, and if each inhalation and exhalation takes up aneven number of steps, you will find that you are swinging along with asense of harmony and pleasure that will make distances pass awayand cause you to be unconscious of the length of your walk. Thisrhythmic or harmonious breathing is an excellent means of cultivatingthe deep-breathing habit. 

Another exercise is of material value in connection with the practice ofdeep breathing while walking, serving especially to stimulate thedigestive and other internal organs. This consists in holding a fairlyfull breath for a series of four, six or eight steps, and at thesame time expanding the body still further in the region of the stomach. This is accomplished largely through the action of the diaphragm andthe 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 sayby a series of alternate contractions and relaxations rapidly followingeach other. Expand the region of the stomach by this muscular effortfor an instant, relax, repeat, and continue in that way several timesduring the course of the six or eight steps during which you hold thebreath. Then exhale freely and after one or two breaths repeat. This hasthe effect of massaging, as it were, the internal organs, and is ofmaterial value in bringing about improved functioning, as well asstrengthening these parts. 

If you can find an opportunity to go camping there is no better way inwhich to spend a vacation. Everyone knows that a term of two orthree weeks in the woods or by the side of a lake, living out-of-doorsto some extent after the manner of primitive man, and getting a certainamount of pleasurable exercise with the continuous fresh air, will workwonders. 

But if camping for a short period is beneficial, then a part of each dayin the open air during the summer is well worth while; therefore tryto "camp out" for two or three hours each evening. If you are throughwork at five o'clock, for instance, enjoy a picnic dinner in theopen, instead of a regular supper in the dining-room of your home. It isdaylight until almost eight o'clock during most of the summer, and thisplan would yield two or three hours of open-air life. Or take advantageof part of this time, before supper, to go rowing, or swimming, to playsome game, such as tennis, or to do anything else that will occupy youpleasantly for an hour or two in the open air. At least you can alwaystake a good walk. If you go to bed at a reasonable hour you canprobably rise early enough to permit a walk of one or two hours, or someother open-air activity, before going to work. If your work is in anoffice where you will be confined all day this advice is especiallyimportant. When your office hours begin at eight or nine o'clock inthe 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 inthe open air as much as you can. Many people think they are too busy forthis. They make the plea of lack of time, but when illness appearsthey have plenty of time to stay in bed. The open-air man or woman"side-steps" sickness. Since superabundant vitality can be obtainedthrough open-air life, spend as much time as you can out-of-doors. Cultivate the outdoor habit. It will increase your efficiency so thatyou will do better work in less time. 

CHAPTER X: Strengthening the Stomach

One of the first requirements in vitality building is strengthening thestomach. Within the stomach we find the beginning of all vital blood-making processes. Here is where the food first passes through thechanges essential to create the life-building fluid called theblood. We therefore cannot exaggerate the importance of strength tothis important organ. When referring to a strong stomach, I do not meanstrength in the abdominal muscles lying immediately in front of thestomach; I mean strength of the muscles within the walls of the stomachitself, which, to a large extent, actually constitute the stomach. These layers of muscular fibers which assist in carrying on importantparts of the digestive processes must be strong if digestion is to besatisfactory 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 musthave a due amount of intelligent consideration at all times. Forinstance, you cannot make a garbage can of your stomach and expect toincrease the strength of the organ. It is really necessary, if you areseriously desirous of securing the best results in vitality building, to learn at least the fundamental facts relating to rationaldietetics; and, after acquiring this knowledge, to apply it to yourindividual use throughout every day of your life. The suggestions thatI have offered in the chapter on Cleansing and Stimulating theAlimentary Canal are truly of extreme importance in thesestrengthening processes. In fact in every instance this plan willincrease the assimilative strength, and will enable you to create abetter quality of blood; and this result in turn naturally aids instrengthening the stomach itself as well as all other parts of thebody. Furthermore, this is a method for cleansing directly not only theorgan itself but the various glands which furnish the digestivejuices. Therefore, if difficulties are frequently presented inconnection with the functions of this organ, special attention shouldbe given to the elemental cleansing and strengthening processes asoutlined in the chapter referred to. 

There are various special exercises which will have a certain influenceupon the stomach because of their mechanical stimulation of this organ. All bending and twisting movements of the trunk of the body willnaturally stimulate the action of the stomach because of theirdirect mechanical effect. All movements of this sort are naturallyvaluable under the circumstances, though for a short time after a mealany exercise that is so severe as to interfere with digestion should beavoided. Such interference results when the muscles are used to such anextent that they require greatly increased quantities of blood at atime when a plentiful supply is needed by the stomach to carry on thework of digestion. All my readers no doubt already understand thenecessity for giving the digestive organs every opportunity to carry ontheir processes for at least one hour after a hearty meal. Bendingand body-twisting movements are valuable one hour or more after ameal for strengthening the stomach, but they interfere with digestionif taken immediately thereafter. For increasing the vigor of thismost important organ I would especially recommend the method alreadyreferred to for cleansing the alimentary canal and also the exerciseswhich are given in connection therewith in the same chapter. If oneis not in possession of a fair amount of strength I would suggestmerely the exercises illustrated in Chapter VII to be taken inconjunction with the morning hot-water-drinking regimen. 

It should be remembered, however, that for the strengthening of thestomach one must really depend most of all upon a proper diet and thecare of the stomach generally, rather than upon any system of exercisesintended to invigorate this organ. 

To build up a strong stomach a daily plan of life must be followed whichrequires of the entire body a normal amount of activity, thus demandingand using a fairly liberal supply of nourishment. An active life isalways favorable to good digestion, and especially so if it is anout-of-door life for at least a large part of each day, for then anappetite is created demanding of the stomach that healthy activityessential to strength building; in other words, an active and normallife generally is essential to the maintenance of a strong and healthystomach. The body must be regarded not as an aggregation of parts, butas one complete unit, and anything that affects all parts affects eachseparate part. It is quite true that when the stomach is weakened fromany cause, it is not wise to overtax it by the ingestion of foodsthat are difficult to digest. But at the same time a policy of usingpredigested foods, or others that are suited only to a weak stomach, isnot likely to develop a vigorous digestion. It is essential that oneshould use a proper supply of natural and wholesome foods properlyprepared. If this is done and the general rules of rational dieteticsare observed, there is no reason why any one should not enjoy thepossession of a strong stomach and a vigorous digestion. I cannot, however, place too much emphasis upon the value of outdoor life andgeneral activity and the constitutional benefits that go with themfor 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 beproperly masticated without sound molars. The modern tendency of teethto decay early in life clearly proves that something is wrong with ourdietetic or chewing habits. Like any other part of the body, the teethmust be exercised in order to be properly preserved. Our foods are sofrequently macerated to a fine consistency and they are so often cookedto a mush before they are eaten, that the teeth have little to do. Theydecay 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 hardfood substances that require real vigorous chewing. If this isdifficult, then make a habit of exercising the teeth in some way. Theidea suggested in the illustrations accompanying this chapter will befound of value, though any method can be recommended that serves thesame purpose. Do not, however, depend upon the chewing of gum forhours each day as a means of exercising the teeth. Chewing a hard gumfor a few minutes after a meal might be of advantage, but continual gum-chewing wastes and weakens the digestive elements of the saliva. Inother words, if you sit down to a meal after chewing gum for two orthree hours, the saliva that you mix with your food will not have thenormal digestive elements. One might say that the "strength" of thesaliva has been lost while chewing gum. 

If your teeth are decayed the offending members should be removed or thecavities filled. It is always wise to retain every tooth you can untilextraction is practically compulsory. Decayed teeth should be filledpromptly. 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 acompetent dentist. One good method of keeping the teeth free from tartaris to rub the gums and teeth daily with table salt containingconsiderable grit. Dampen the finger, place a quantity of table saltthereon and then rub the teeth where they meet the gums. Make theprocess sufficiently vigorous to rub off any tartar that may haveaccumulated. The mouth should be rinsed with moderately warm waterimmediately after this process to remove the salt. Any good tooth washthat is sold in the form of paste can be used instead of salt forthis same purpose. This rubbing process is of more value to strengthenthe gums and to cleanse the teeth than brushing the teeth with anordinary tooth brush. 

Tooth brushes, however, are valuable and should be used morning andevening. In caring for the teeth the following plan is suggested:

Soon after rising rinse the mouth out thoroughly with a mild antiseptictooth wash; soap, or salt and water, is fairly good if nothing bettercan be obtained. Plain water will also serve the purpose. Lemon juice towhich 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 pasteson the market at the present time are fairly reliable and satisfactory, particularly those of which the formula is printed on the wrapper. Whenbrushing the teeth, avoid using a brush with the bristles too hard. Amedium- or even a soft-bristle brush is preferable. The lateral actionof the tooth brush, commonly used, is of limited value. One should usea vertical or up-and-down movement, so that the bristles will reach thecrevices between the teeth. It is the spaces between the teeththat particularly need cleaning and the brush should be used in such away as to reach these. It is here that decay usually begins. 

After having brushed the teeth then rub them in the manner previouslydescribed. Spend two or three or even four or five minutes at thisrubbing process. If the teeth are free from tartar do not use the saltmore than once or twice weekly, though any good tooth paste could beused daily to advantage, not for brushing the teeth, mind you, but forrubbing the gums and teeth. 

For removing accumulated food substances from between the teeth silk orlinen floss can be recommended. Holding the thread between the fingersof 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 threadfor the purpose. It does not do one much good to brush the teeth ifhe does not remove decaying and acid-forming matter from between theteeth. The use of dental floss is fully as important as the use of atooth brush. Where Rigg's disease, or pyorrhea, is present, anantiseptic can be used to advantage two or three times daily afterrubbing or washing the teeth. Massage of the gums may prove helpful, if gently applied, though in a serious case of pyorrhea a fasting andgeneral blood-purifying regimen is advisable. 

The condition of the teeth is influenced to a large extent by the stateof the stomach. Where the digestion is perfect, the breath free from allfoul odors, the teeth are less liable to decay and tartar rarelyaccumulates. Where there is any stomach disorder, however, very greatcare must be taken to avoid a number of unpleasant symptoms associatedwith the gradual deterioration of the teeth. If the various suggestionsI have made in this volume for maintaining superior health are followedwith a reasonable amount of care, and the tooth brush is used regularly, in addition to proper attention being given to thorough mastication, theteeth should be retained as long as there is use for them. Remember, however, the very important suggestion made in another chapter inreference to the value of fruit acid in cleansing the mouth and teeth. If you will rinse the mouth out at frequent intervals with the juiceof an orange or eat part or all of an orange, you will besurprised at the cleansing influence of this acid fruit. Almost anyacid fruit will be of value, but the orange is perhaps the best for thispurpose. The free use of water to insure alimentary cleanliness togetherwith the acid fruit habit will form a very superior insurance for ourteeth. 

Finally, and of not least importance, the character of the diet has agreat influence on the teeth. You cannot keep the teeth sound andstrong if the foods you eat do not contain the material out of whichteeth are built. If the food elements that build teeth and bone arelacking, you cannot expect the teeth to last long. A great hue and cryhas 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 theirteeth. Of course this is good as far as it goes, but it does not go farwhen the children are fed upon a diet that is defective. When you findthe child of a poor family given a diet of little more than white breadand coffee you can absolutely depend upon it that his teeth arecrumbling and decaying. No other result is possible, no matter if thegreatest of care is used to keep the teeth well brushed and clean. 

Therefore, my remarks in another chapter upon the influence of refinedfoods will apply particularly in the case of the teeth. Asatisfactory supply of lime in the diet is especially necessary forbuilding teeth and bone. Whole-wheat bread will supply the material forbuilding sound teeth, while oatmeal and other whole grain foods arealmost equally satisfactory for this purpose. 

Some women lose their teeth rapidly as a result of pregnancy, becausethe diet upon which they live is really a starvation diet so far asthese important elements are concerned. Eggs are rich in lime andelements required for building strong teeth, while vegetables andfruits in their natural state are valuable in this way. Good milk isof value for its supply of lime and other organic minerals in the caseof young children. Furthermore, all natural foods that provide goodexercise for the teeth through the necessity for mastication arevaluable on this account for strengthening the teeth, as I havealready said. 

Dentistry is one of our most useful professions. But there would be needfor few dentists if the suggestions given in this chapter were closelyfollowed by men, women and children the whole country over. One may havestrong teeth in practically every instance, as a result of proper careand suitable diet, just as he may have strong muscles, strong organs andstrong nerves. 

CHAPTER XII: How to Eat

Civilization has brought with it a train of evils unknown in the naturallife. There is no need, for instance, to tell a wild animal what toeat; his life is planned for him in advance. His food is supplied byNature and not superabundantly, so he is compelled to eat it in a mannerto secure the greatest amount of vital vigor therefrom. Hunger controlshis eating, and therefore he always enjoys his food. If we wereto eliminate many of the mechanical processes involved in thepreparation of our foods, there would be little or no necessity forinstruction in eating, for, if we ate our food in a natural state, wewould be compelled to masticate it, and this is the fundamentalrequirement of healthy digestion. 

Just here let me point out the importance of appetite. A food cannotpossibly be of benefit unless it is thoroughly enjoyed. It must tastegood. The more delicious a food tastes the more quickly andadvantageously it will digest. The idea is frequently advancedthat dieting must necessarily be unpleasant, for many think that a"diet" must consist of food that cannot possibly be eaten withenjoyment. This is a great mistake. Diet of this character wouldindeed bring about harmful results in nearly every instance. The dietwhich will be of the most value is that which you can enjoy, confiningyour selection, of course, to wholesome articles of food. I cannotemphasize too strongly the extreme necessity for the enjoyment ofyour meals. Do not under any circumstance ignore the demands of yourtaste 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 andactually passes down your throat involuntarily. Food should never beswallowed hastily. Swallowing should be an unconscious processassociated with enjoyment; with a view to prolonging the pleasure ofeating, each mouthful should be retained in the mouth until it isswallowed before you realize it. Thorough mastication is absolutelynecessary to the attainment of the very important requirementsconnected with the complete enjoyment of foods. 

Now note the effect of prolonged enjoyment of food upon the digestiveprocesses. When one is masticating an appetizing meal the digestivesystem is being prepared for the reception of this meal. The variousglands of the stomach that perform such important work in digestionbegin to pour their juices into the stomach; consequently when the foodreaches this organ everything is ready for its reception. To begin with, as a result of thorough mastication and the action of the saliva, thefood is already partly digested, and the stomach is ready to continuethe process. The work is easy and satisfactory under such circumstances, and digestion continues unconsciously. You do not realize that you havea stomach. How often one hears a healthy man say that he has noconscious knowledge of the possession of such an organ! In other words, he has never had a pain or other unpleasant symptom located in itsregion. It is said on the other hand that the dyspeptic is socontinuously and unpleasantly aware of the existence of this organ thathe 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 themeal itself. You should not be seriously diverted in any way. If forinstance you are reading a newspaper or carrying on anengrossing conversation you are directly interfering with the digestiveprocesses; for, as I have already said, a thorough enjoyment ofthe food is necessary to arouse to their greatest activity the glandswhich furnish the digestive juices. Therefore, when meal-time comesaround, devote yourself to the one single purpose of getting as muchenjoyment as possible out of your food. 

If you are desirous of catching a train, do not make the mistake ofbolting a meal. Eat when you arrive at your destination, or eat onthe train, when you can have the leisure to enjoy your food. Rememberthat, with eating as with work, it is not how much but how well. If yourtime is limited it is better to eat only a small amount, and eat itproperly, than to attempt to eat a large meal hurriedly. 

Especially do not eat when you are angry or worried; do not allowanything to distract you at meal-time. If anything comes up thatseriously mars your ability to enjoy your food it is far better to delayyour meal or wait until the next meal, or until you can eat inaccordance with these requirements. 

There can be no objection to light conversation, which requires nospecial amount of mental energy or concentration; in other words, any deviation can be recommended which does not seriously interfere withthe enjoyment of your meal. Music, for instance, if it is of agentle, soothing character, or entertainment of any kind that isrelaxing, is a helpful form of recreation. The "cabaret, " if not carriedto an extreme, is therefore a natural, well-founded institution. Congenial company is also naturally advantageous in helping one to enjoyhis meals. 

There has been much controversy as to whether or not one should drinkduring a meal. I have at all times condemned the usual habit ofdrinking at meal-time for the purpose of washing down food that is eatenhastily. For instance, it is not at all unusual with many people totake three or four mouthfuls of food, hastily swallow them, and thenfind a certain amount of liquid essential to avoid choking. I cannot tooemphatically condemn a habit of this sort. I do, however, recommend theuse of liquids during a meal when they are necessary to satisfy thirst. Furthermore, it is of considerable importance to take some liquid duringa meal if one is not in the habit of drinking freely of water betweenmeals, since a certain amount of liquid is necessary to carry on thedigestive process. When there is any digestive difficulty or when thereis merely a weak digestion, hot water can be used to great advantagefifteen minutes or a half-hour before the meal. Taking hot water in thismanner cleanses the stomach and adds materially to the digestivecapacity by stimulating the glands of the stomach. The quantity of watertaken in this way may range from half a pint to a quart, dependingupon one's physical condition. The amount of liquid taken during a mealmust also be regulated by one's needs. For instance, if you are poorlynourished and apparently need more weight properly to round out yourbody, then an additional amount of liquid will often be of advantage, provided you do not take so much as actually to interfere withdigestion. Where increased bodily tissue is needed, therefore, invirtually every instance the free use of water during the meal will beof decided value; though one should always keep in mind thenecessity of drinking these liquids warm or even hot if taking anyquantity. 

The use of a large amount of cold water at meal-time is likely to bedetrimental. There is a wide-spread custom of drinking ice-water duringthe meal. This is one of the most pernicious of all dietetic errors, since chilling of the stomach invariably retards digestion andfavors dyspepsia. Even water that is very cold, though not iced, is notdesirable, unless used in very small amounts. Also the use of ice-water or extremely cold water between meals is inadvisable, sincebecause of its low temperature one cannot comfortably drink enough ofit to satisfy completely his bodily requirements. Water that is onlymoderately cold or cool can be used liberally, and is always to bepreferred in the case of overheating through violent exercise. It isusually advisable to drink water at the temperature that is mostpleasant to you, though large quantities of cold water should alwaysbe avoided. And, as I have said, at meal-time, especially, if much wateror other liquids are used they should be either warm or hot. 

Without question, the greatest of all dietetic errors is to eat withoutappetite. It is nothing less than a crime against the stomach, and yetthis practice is one of the most common of all those which contribute tothe prevalence of dyspepsia in civilized communities. No animal, thehuman race excepted, would attempt to eat without the relish thatabsolutely depends upon the possession of a keen appetite. Manythousands of people attempt to eat their meals regularly without regardto the demands of hunger merely because it is "meal-time. " Eating insuch cases has only the excuse of habit, although frequently it isregarded as a duty. Eating should never be regarded as a duty, norshould it be allowed to become a habit, for when not pleasurable it isnot beneficial. 

One will often, hear the remark that one must "eat to keep up hisstrength. " While this advice is fundamentally sound in a large senseunder normal conditions and when a true appetite is present, yet therenever was a greater delusion when it is applied to forced eatingwhen the appetite is lacking. Eating under such conditions does notkeep up one's strength, but on the contrary actually impairs it byburdening the digestive system with food that cannot be properlyassimilated. It is not what you eat but what you assimilate thatkeeps you strong, and digestion depends upon appetite and theenjoyment associated therewith. The question of enjoyment is really aquestion of appetite, and if you are not hungry and cannot relish thefood keenly when meal-time comes it is certainly best to wait until thenext meal or until you are hungry. Every wild animal has sense enoughto follow its natural inclination in this respect, but thousands ofhuman beings go to the table because it is dinner-time, and forcethemselves to eat food that they do not desire simply because of thestupid delusion that continual and frequent eating is necessary forstrength. 

The discussion of appetite brings up the question of the number of mealsthat is proper for each day. The prevailing system of three meals perday is a custom surviving from a time in which early rising and hardphysical labor throughout a long day was the rule, especially inconnection with out-of-door work. This does not mean, however, thatthree meals is always the best plan for civilized life in sedentaryoccupations. There are some wild races that eat only two meals per day, and there have been instances of hunters and even whole populationsfollowing the one-meal-per-day plan. Naturally at the present time theoccupation and the requirements of the individual would have much to dowith the question. If one does hard work, has an appetite for threemeals per day, and seems to thrive on that plan, it is the preferableone. If, however, you are a sedentary worker, and especially if you donot have an appetite for three meals per day and cannot thoroughly enjoythem, the two-meal-per-day plan would be much better. The two-meal-per-day plan has often proven beneficial even when associated withthe strenuous physical training required for athletic competition inracing, wrestling, boxing, Marathon running and other vigorous sports. It is entirely a question of appetite. If you have no appetite forbreakfast 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 howmany meals one should take. Overeating is a very prevalent failing. There is no question that large numbers eat themselves, as it were, intoa condition of stupor. Their energies are required for the disposal ofthe excessive quantity of food ingested, and they have no energy leftfor mental work or for physical activity. They are, so to speak, "fooddrunk. " I am personally satisfied that the best cure for overeating isfood in less frequent meals and the practice of masticating the foodthoroughly in the manner that I have suggested. In a case of this kindthe two-meal-per-day plan is also to be recommended. Actual experienceshows that those inclined to overeat do not eat any more at one mealwhen eating two meals than when eating three meals-they may possibly eatless, because of the more normal condition of the stomach. Another goodplan to pursue is the use of uncooked foods, or at least theadoption of a diet consisting in part of uncooked foods. It isentirely possible to eat too little of nourishing food, just as it is toeat too much. But one who lives a natural and active life, especiallyif out-of-doors a fair part of the time, is not likely to lack a goodappetite nor to eat less than the required amount. Good general healthalways brings with it a normal appetite. 

Overeating, however, is no doubt in many cases due very largely to theinadequate character of the foods consumed. I am satisfied that ifall our foods were eaten in their natural condition and if theyperfectly supplied the needs of the body there would be notendency toward overeating. The great trouble is that conventionalmethods of food preparation have such a destructive effect upon thenutritive value of the foods in common use that a healthy body oftencraves large quantities of diverse foods in order to get a sufficiencyof certain elements which are lacking. The use of white bread is acase in point, for, as stated in another chapter, the best part of thewheat has been eliminated in the process of milling. Furthermore, toa large extent the mineral salts are removed from our vegetables in theprocess of boiling; that is to say, when the water in which they wereboiled is thrown away. The polishing of rice, the use of white flourin manufacturing macaroni, the refining of our sugar, and many otherprocesses, are directly responsible for the almost universal habit ofovereating. Certain elements are taken out of the food, the bodycraves these elements, and in trying to secure adequate nourishment, oneeats an excessive amount of the refined defective foods. 

CHAPTER XIII: What to Eat

The suggestions offered in the previous chapter concerning the necessityfor the enjoyment of food, give one a fairly clear idea as to what heshould eat. In other words, he should select those foods that hethoroughly enjoys, keeping in mind the necessity of using only thosethat are at least reasonably wholesome. If you have a large varietyfrom which to select, this will be to your advantage, provided you donot include too many foods at one meal. It is a good plan to get yourvariety from meal to meal and from day to day, but without including toomany dishes at any one meal. 

One of the most remarkable cases of longevity with which I have evercome in contact proved in a very pointed way the value of thissuggestion. This was a woman who had lived to be over eighty years ofage. 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 amsatisfied that to a large extent the unusual vitality possessed by thiswoman was due to her habit of eating but one article of food two mealseach day, although occasionally she would eat only one. Hermeals were taken irregularly, because she would eat only when she washungry. When she had a definite appetite it would nearly alwaysindicate to her the particular food that she wanted. She would thenprepare a meal of this food and thoroughly satisfy her appetite with it. Nothing else was eaten at that meal. This woman naturally went throughsome very severe trials before she adopted this diet-indeed, a terriblelesson of some sort seems necessary to compel one to follow a strictdietetic regimen. At the age of forty she was a physical wreck, havingbeen for years tortured with rheumatism. Having vainly tried everyother remedy, she finally became interested in diet, and through itfinally overcame her difficulty. It might also be of interest in thisconnection to know that she never used salt, pepper, or condiments ofany sort with her meals, and it would be well to emphasize that it isimportant to avoid the too free use of condiments and stimulating foods. We have used salt so long that our bodies seem adapted to it, andit is usually considered essential to the welfare of domestic stock;therefore it is a moot question as to whether it is advisable forhuman beings to avoid it altogether. Yet the excessive use of it towhich we are prone is certainly harmful. How is this to be avoided? Ifwe eat our food in a hand, I have found that the longer you are withoutit the more you long for it, until the craving becomes much moreintense than is the hunger of a man who fasts (the symptoms are those ofa disease rather than of being hungry). Among the uncivilizedEskimos the dislike of salt is so strong that a saltiness imperceptibleto me would prevent them from eating at all. This fact was oftenuseful to me, and when our Eskimo visitors threatened to eat us out ofhouse and home we could put in a little pinch of salt, and thushusband our resources without seeming inhospitable. A man who tastedanything salty at our table would quickly bethink him that he had plentyof more palatable fare in his own house. On the score of what to eat Iwould reiterate what I have said about the use of foods in theirnatural condition. The refinement of various foods has made thementirely unfit for human consumption. Of first importance without doubtis the use of the whole grain of the wheat for flour. Wheat, asproduced by the Almighty, is practically a perfect food, containing allthe elements required by the human body and in a proportion not veryfar from that found in the body. In modern methods of milling, however, the effort is made to eliminate everything in the wheat grain exceptthe pure starch, which naturally makes a fine, smooth, white flour. Themiller is not absolutely successful in his endeavor, but he doessucceed in robbing the product of the natural state, that is in anuncooked form, salt can be more easily avoided, but cooking in manyinstances 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 whoavoid the use of salt altogether and who have maintained unusual vitalvigor. I have known of others, however, who have tried to eliminate saltfrom their diet and the results have been unsatisfactory. We maytherefore say that in most cases the moderate use of salt can berecommended. 

One of the most interesting expressions of opinion on the subject ofsalt 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 theEskimos and their constitutional aversion to salt. 

"Most people are in the habit of looking upon the articles of ourcustomary diet, and especially upon salt, as necessities. We have notfound them so. The longer you go without green foods and vegetables theless you long for them. Salt I have found to behave like a narcoticpoison; in other words, it is as hard to break off its use as it is hardto stop the use of tobacco. But after you have been a month or sowithout salt you cease to long for it, and after six months I have foundthe taste of meat boiled in salt water positively disagreeable. In thecase of such a necessary element of food as fat on the other hand, Ihave 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 manwho fasts (the symptoms are those of a disease rather than of beinghungry). Among the uncivilized Eskimos the dislike of salt is sostrong that a saltiness imperceptible to me would prevent them fromeating at all. This fact was often useful to me, and when our Eskimovisitors threatened to eat us out of house and home we could put in alittle pinch of salt, and thus husband our resources without seeminginhospitable. A man who tasted anything salty at our table would quicklybethink 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 theuse of foods in their natural condition. The refinement of variousfoods has made them entirely unfit for human consumption. Of firstimportance without doubt is the use of the whole grain of the wheatfor flour. Wheat, as produced by the Almighty, is practically a perfectfood, containing all the elements required by the human body andin a proportion not very far from that found in the body. In modernmethods of milling, however, the effort is made to eliminate everythingin the wheat grain except the pure starch, which naturally makes afine, smooth, white flour. The miller is not absolutely successful inhis endeavor, but he does succeed in robbing the product of the largerpart of its food value, until it is absolutely incapable of sustaininglife, and this serious mistake is without question the prime cause ofthe prevalence of constipation. The refining of rice by removing thecoating, which contains organic salts, is another process by which isproduced a food that is almost pure starch. The disease beriberi isnow recognized as being due to a diet of polished rice. Where thenatural unpolished rice is used this disease is both prevented andcured. In refining our sugar a similar denaturing process 'is carriedon. The same is true in the grinding of corn, and in preparing awhole host of other foods. The practice of "refining" is the greatfood crime of the age. In addition to this the average housewife adds toour difficulties when preparing vegetables and other foods, by"draining" off the water in which they are cooked, thus throwing awaythe invaluable mineral elements which have been dissolved in the liquorduring the process of cooking. The ultimate result of these crimes ofthe manufacturer and mistakes of the cook, is that the people are to alarge extent starved, as far as mineral salts are concerned, in spite ofthe enormous food supply and the payment of the highest prices. 

Though bread is supposed to be the "staff of life, " it might reasonablybe termed the "staff of death" when it is made entirely from white flourand is depended upon exclusively for nourishment. It is well to pointout also that bread of all kinds should be avoided in some cases ofweak digestion. Under such circumstances it often irritates the liningof the stomach and intestines. When symptoms of this kind are noticedbread must not be used-more especially when made with yeast. When thebread is made without yeast and is masticated very thoroughly it may dono harm. There are instances also in which there is a Strong craving forwhite bread and when graham or whole-wheat bread is not appetizing. Whenone has an abundant variety of foods and the alimentary canal isunusually active the desire for white bread can be satisfied withoutharmful results. In fact when the diet is varied by numerous articlesof food at one meal considerable white bread can be used if it isappetizing. Those taking the treatment for constipation recommended inthis book often stimulate the alimentary canal to such an extentthat graham or whole-wheat products are slightly irritating in theireffect. As long as such symptoms exist white bread can be used. Remember, however, that whenever there is the slightest sign ofconstipation white flour products of all kinds should immediately beeliminated 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 wheneaten without cooking. When cooking is necessary the food should becooked in such a way that there is no waste nor loss of the naturalelements. Steaming and baking are both preferable in many cases toboiling; cooking in a double boiler may be especially recommended inthe case of vegetables, as these are in such a case cooked in theirown juices. Therefore my most important suggestions on what to eat wouldbe: first, to select only natural foods; and second, to avoid too muchvariety at one meal. As to what sort of a diet one should adopt, I mightsay that the proper answer to a question of this kind depends largelyupon one's individual condition and requirements. 

Unquestionably a perfect diet is furnished by nuts and fruits. From atheoretical standpoint this would appear to be ideal. I wouldsay, however, that very few persons can be thoroughly nourished on alimited diet of this sort, and therefore it cannot be universallyrecommended. 

Perhaps the next diet that closely approximates perfection would be araw or uncooked diet. This would include all the foods that can bemade palatable without cooking, such as nuts and fruits of all kinds, vegetable salads, cereals and dairy products. A diet of this sortcan be continued indefinitely in some cases, and where one can bethoroughly nourished on this regimen it can be highly recommended. Foodsin their raw state possess a tremendous amount of vitality-buildingelements. They are live foods, consequently they give one life, energy, vivacity. One can usually fast longer with a smaller loss of weight andenergy after a raw than after a cooked diet. But in many instancesthis diet does not maintain the weight and the bodily energies athigh-water mark; consequently in such cases it often provesunsatisfactory, even where its first effects are pleasing to an unusualdegree. 

Nearly all restrictive diets are valuable for a short period where thereis evidence of overeating. On this account many enthusiasts who adopt arestricted diet and who note their improved appearance and generalincrease of energy for a time, will be profoundly impressed with theidea that at last they have found a perfect diet. On account of theirenthusiasm they will often continue such a strict dietetic regimen untilit is productive of seriously harmful results. It should be kept inmind that any diet which is really adequate for all requirements willmaintain your normal weight and your energy. In other words, you shouldfeel well and look well, if your diet is as it should be. This is aninvariable test, and can be depended upon absolutely. 

Probably the next diet that can be recommended in many cases would be ameatless or vegetarian diet. There is absolutely no question as to thesuperiority of this plan over a regimen that includes meat, providedagain that you can be fully nourished and that you feel energeticand capable. A vegetarian diet will usually make a better quality oftissue; you will have more endurance, and there is but little doubtthat a healthy vegetarian will outlive a meat-eater, since his vitalorgans remain in a healthier condition for a longer period thanthose of one accustomed to a free use of meat. 

We must admit, however, that many cannot maintain their weight and keeptheir full allowance of energy on a vegetarian diet. Where you find avegetarian whose skin is white, whose lips are colorless, who is thinand seemingly in need of nourishment, you can rest assured that thediet is not agreeing with him. Such persons in virtually every instanceneed animal food of some sort. It is therefore wise, if you aresearching for a diet that is capable of developing in you the greatestdegree of mental and physical efficiency, to make a careful study ofyour individual condition and requirements. After you have acquiredsufficient knowledge on the subject it might even be well to do someexperimenting, and in that way determine what particular diet is bestsuited to your needs. 

It is extremely difficult, however, for one to adopt a regimen which isradically different from that of those with whom he associates. You mayhave sufficient enthusiasm for a time to subsist on a nut-and-fruit dietor on an uncooked diet, but when your own family and friends are usingother foods at all times the temptation to vary your own diet issometimes too strong to resist, consequently you will be inclinedgradually to resume the general regimen of those with whom you live. 

One can, however, maintain good health without being what might betermed a dietetic crank. To be sure, where one is suffering from adisease or is definitely in need of some special diet in order to securecertain results, a very rigid diet is of great importance and should beadhered to strictly. After such results have been achieved, however, andafter normal health is regained, you can secure at almost any wellsupplied table a selection of foods which will furnish satisfactorynourishment. 

Some intelligence in selection, however, is necessary. There are a fewarticles of food that it would always be well to avoid. Forinstance, nearly all white-flour products are to be condemned. Thismeans not only bread but biscuits, cakes, crackers, and pastries made ofwhite flour. Unquestionably, if one is using meat freely, white-flourproducts are not nearly so harmful as when taken with a vegetariandiet. The meat supplies some of the deficiencies, though not all. Atone time I had an experiment made which proved in a strikingmanner the defective character of white flour as a food. The subjecttested the results of a fast of two weeks. He weighed himself beforeand after the fast and several times during its progress. Heaccurately determined his strength at all times, before, during, and atthe completion of the fast. A considerable time thereafter heexperimented with a diet of white-flour products for the same periodof two weeks, eating white flour as commonly prepared, in the formof bread, cakes, etc. The result showed that he lost more weight andmore strength while following the white-flour regimen than he hadwhile fasting absolutely. This would seem to indicate that, in thiscase, 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, moreespecially during warm weather. They are of great value as bloodpurifiers and they supply to a very large extent the mineral salts. Various combinations can be used in the form of salads, and the mostsatisfactory dressing is probably a combination of olive oil and lemonjuice. I do not recommend vinegar partly because it is seldom pure, andone never can tell what combination of chemicals it contains. Lemon juice is preferable even to the best vinegar for the purpose ofsalad dressing. Celery, lettuce, tomatoes, onions, water-cress, parsley, cucumbers, and other foods of this character are suitable for saladpurposes. Spinach, dandelion leaves, and other greens can be recommendedin their cooked form, and it is unnecessary to add that virtually allcooked vegetables are of value. 

Fruits of all kinds can be recommended for the same reasons that makethe green salads so useful to the body. They are of the verygreatest value where there is any tendency toward biliousness. In manycases of this kind where it is undesirable to undertake an absolutefast as a means of setting the stomach right and where there is a lackof appetite, a fruit fast can be highly recommended. This is simply anexclusive diet of fresh acid fruits, such as oranges, grapefruit, grapes, cherries, apples and other fresh fruits in season. It isespecially important to know in such a case that these fruits should beeaten in their strictly natural condition, properly ripened and withoutthe addition of sugar. As a general thing a sufficient allowance offruit and green salads will so balance the diet that one is not likelyto have any trouble even if he eats heartily of the foods served at theordinary table. 

It would be well also to remember that acid fruits have valuableantiseptic (cleansing) qualities. They keep the mouth and teeth as wellas the alimentary canal in a wholesome state. In fact the frequent useof acid fruit, more especially the orange, is of great value incounteracting the effects of digestive difficulties on the mouth andteeth. If a small piece of orange is taken whenever there is anunpleasant taste in the mouth it will destroy the germ life that isbeing rapidly propagated under such circumstances, though such symptomsindicate also the need of acid fruit of some sort by the stomach. Especially is this required if there is a craving for fruit of thissort. In such cases the rule against eating between meals may bedisregarded. Whenever you have a strong desire for acid fruits betweenmeals you are usually safe in using them. In fact they are often sorelyneeded under such circumstances to assist in digesting a meal that mayhave been eaten some hours previously. Indigestion which leaves themouth with a foul, unpleasant taste is often noticed on awakening atnight after a hearty meal the evening before. On such occasions a fewswallows of water, or whatever is needed to satisfy thirst, and a smallquantity of acid fruit, like the orange, are of great value. Theyshould be well mixed and moved about in the mouth until the acid comesin contact with every part of the mouth and teeth. 

When there is the slightest sign of digestive difficulties I wouldadvise that each meal be completed with a small quantity of fruit. Ifyou stop your meal at a time when you can enjoy the taste of acid fruitit is usually a definite proof that you have not overeaten. 

Remember too that the orange, lemon and any fruit with a strong acidflavor is a splendid tooth or mouth wash, and it need not be ejected asan ordinary wash. It can be enjoyed and swallowed after mouth and teethhave been cleansed. Therefore the frequent use of oranges as adentifrice is a habit of great value. Use them on retiring and on risingand the results will be unusually pleasing. 

What foods can be used as substitutes for meat? This is a question thatassumes considerable importance to those desirous of testing thevegetarian diet. I may say that almost any food that is wholesome andhearty in character and which is craved by your appetite will makea satisfactory meat substitute. Those containing a large percentage ofprotein are particularly desirable for this purpose. The followinglist 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 offlaked grain, contain a fair percentage of protein and may berecommended for the purpose, although refined flour or polished grainsare of no value in this way. Bread made from the whole wheat or any ofthe whole grains may be recommended. The "war bread" used in Europesince the outbreak of the great war is of this type. Thepumpernickel and "black breads" used in various parts of Europe are sovaluable from a nutritive standpoint that one can live on thementirely. Many of the farming and peasant classes of Europe live almostexclusively on breads of this type. Nearly all the prepared foodsordinarily referred to as breakfast foods, and which are made up ofwhole grains of wheat, corn, oats or barley would come under thisclass. No breakfast food made of only a part of the wheat would berecommended 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 andas a rule one should lead a fairly active life to enjoy and digest themsatisfactorily. The same may be said of dried peas. Lentils belong inthe same class and are very similar to the bean in its nourishingelements. Beans, peas and lentils form a class known as thelegumes, and contain a high percentage of protein. 

Nuts of all kinds make splendid meat substitutes, though they maysometimes be found rich for a weak stomach. They need to be used insmall quantities and should be eaten only at meal-time. Peanuts reallybelong to the legume family, but are quite as good as any kind ofnuts. The only mistake in their use lies in the habit of eating thembetween meals. Peanut butter and nut butters are of value. When nutsare 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 eggsare included in your diet. Eggs must be classed as animal food, but theyare very nourishing. They contain a good supply of lime, sulphur, iron, phosphorus and other mineral salts in addition to their proteinand fats. It may also be said that milk should be classed as animalfood, 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 meatin supplying protein, although it will take the place of the fattyportions of the meat. Cheese is often appropriately placed at the lastpart of the meal, and the statement that it will to a certain extenthelp to digest a hearty meal if but a small quantity is taken hasbeen proven accurate in numerous cases. 

As a milk product buttermilk may be particularly recommended as a meatsubstitute if one uses a considerable quantity of it. Weshould distinguish, however, between real buttermilk and the fermentedmilk or sour milk which is often sold in cities under the name ofbuttermilk. Fermented milk is highly recommended for all food purposesand is undoubtedly conducive to health, but from the standpoint ofnutrition it has practically the same value as fresh milk. The truebuttermilk, however, from which the fat-forming elements have beenextracted in the form of butter, is a more purely protein product. Ifyou 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 foeto vitality. Pure blood is absolutely impossible when one is sufferingfrom this complaint. Active functioning of the alimentary canalis absolutely essential if the blood stream is to contain those elementsessential to superior vital vigor. The regimen which I suggested inthe chapter on Cleansing and Stimulating the Alimentary Canal willundoubtedly be sufficient to overcome any trouble of this characterprovided there are not dietetic causes that are serious in nature. Wherethe disorder is chronic, and especially when it has extended over a termof many years, a comprehensive dietetic regimen may be necessary inaddition to the adoption of measures previously suggested. 

The direct cause of constipation is a relaxed and weakened condition ofthe muscular walls of the stomach and intestines. A certain degree ofstrength of these muscular structures is essential properly tofacilitate digestion, assimilation and elimination. The lack of tonein these muscles is chiefly due in nearly all cases to what might betermed a concentrated diet. Our foods have been too much refined. Aspreviously stated they are not eaten as they were created, but have beenput through a prolonged milling process or other method of preparationwhich not only eliminates many elements of nourishment but also breaksup the food into the most minute particles, thus eliminating the rough, coarse and fibrous material in the food which ordinarily arouses whatis known as the peristaltic activity of the bowels. Our methods of foodpreparation also materially lessen the necessity for prolonged andthorough mastication. The habit of hurriedly swallowing our foodundoubtedly lessens its vitality-building possibilities, besidesmaterially 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 whatmight be termed the water-drinking habit, usually as a result ofsedentary occupations. The method of remedying constipation referredto in Chapter VI pointedly illustrates the amazing value of water inremedying conditions of this kind. It is well, however, to remember thenecessity for using at least a reasonable quantity of water throughoutthe entire day. If you do not drink water quite freely between mealsthen it is advisable and actually necessary to use a certain quantitywith your meals. Those who drink tea and coffee freely seem to recognizethe need of this instinctively. The choice of these beverages, however, is distinctly bad. Tea and coffee are destructive to both nerves andhealth, but aside from these stimulating drinks one can use almost anywholesome beverage at meal-time in order to supply his cravings inthis direction. Fruit drinks are excellent. I have referred to thisquestion in a previous chapter. 

Diet naturally has a tremendous influence on alimentary activity. Whitebread and white-flour products constitute the most serious cause ofconstipation. This defective food is lacking in the elements necessaryto give life and vitality to the body, because the valuable coveringof the grain has been removed in the milling process, while the lifegerm of the wheat has also been eliminated. The bran, whichconsists of several minute layers covering the wheat berry, has adistinct value in stimulating peristaltic action, and when it isremoved, the resulting white flour must be a defective food. One ofthe first dietetic changes required in remedying constipation, therefore, is to eliminate white-flour products from the diet. Grahambread, or that made from the whole wheat, or any of the whole grains, rye, oats, barley, corn, is a satisfactory article of diet, andwill often remedy constipation without resort to any other dieteticchange. 

What might be termed waste products, or fibrous material in food, arefound especially valuable in promoting digestion and active functioningof the bowels. The woody fiber found in vegetables is most valuable. Itis sometimes suggested that one should simply consume the juice ofhis foods but not the pulp. This pulp or fibrous matter, however, isespecially important. Following this requirement of bulk or waste in ourfood, we find such remedies as sand, refined coal oil, a mineralproduct that passes through the alimentary canal without change, andordinary black dirt, which is usually taken in its dried form. Whenusing sand, it should be sterilized, and the grains should be roundedand worn smooth by the action of waves or running water. Do not usethat in which the grains are sharp-edged. One or more of these productsare valuable as a laxative and the devitalizing after-effects ofa drug cathartic will be absent. They are, however, not by any means aspleasant as food laxatives, and remedies of this sort should not beemployed except as a temporary expedient. 

Whole grains of various kinds, wheat, rye, oats and barley, simmered inhot water for a long time until properly softened, not only afford ahigh degree of nourishment, but will be found of special value as ameans of remedying constipation. They are best if used in theirnatural state, just as they come from the farm. They are more valuablewhen eaten raw with fruit or cream, or in some other palatable form, than when cooked. When flaked or crushed, as in the case of ordinaryoatmeal, 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 offood, either raw or cooked, each day, is very effective inovercoming constipation. Salads of various kinds not only have greatvalue by way of supplying food for the nerves, but they are also worthwhile for their mild laxative effect. I would recommend all forms ofuncooked green food, chiefly to be used in the form of salads, such aslettuce, tomatoes, onions, celery, radishes, cucumbers, cold slaw, water-cress, parsley, and the like. All cooked green vegetables such asspinach, asparagus, string beans, fresh green peas, Brussels sprouts, dandelion leaves, greens, cabbages, mushrooms and other foods of thissort will likewise be helpful. 

Fruits are of even greater value for their laxative qualities. Oneshould use them freely for ordinary health building, but especiallywhen suffering from this complaint. Apples, oranges, grapefruit, peaches, plums, grapes, and various berries are exceptionally good forincreasing alimentary activity, though all kinds of fruit are valuable. Prunes and figs are particularly recommended. Such acid fruits aslemons, oranges and grapefruit are valuable not only for theirstimulating qualities in connection with constipation, but alsobecause of their antiseptic influence. 

Cheese is very constipating to those inclined in this direction. Allforms of cheese and food combinations containing it should beavoided. Spaghetti and macaroni prepared in this way are especiallyinadvisable, though it may be said that even when served without cheesespaghetti and macaroni are constipating. Rice in the ordinary polishedform, as usually sold, is practically a pure starch and should beavoided. The same applies to tapioca, sago and foods of thischaracter. Needless to say white crackers, cookies and cakes are to beclassed with white bread. One should use brown sugar in place of whitewherever possible, or use the pure New Orleans molasses. It is oftendifficult to secure this, however, inasmuch as most of the molasses onthe market is made up chiefly of glucose or corn syrup, and oftencontains harmful chemical preservatives. It is best to avoid sugaraltogether and to use honey for all purposes of sweetening, as honey isless inclined to fermentation. 

Milk in some cases is inclined to produce constipation when used inconnection with the ordinary diet. An exclusive and full diet of milk, is rarely constipating except during the first few days of the diet, butwhen milk is added to the ordinary foods, it frequently has a tendencyin this direction. Buttermilk or fermented milk can often be used toadvantage if sweet milk should prove constipating to the patient. 

Muscular weakness and defective circulation are prominent causes ofconstipation in many cases. This accounts for this disorder being foundso frequently among sedentary workers. Inactivity, the cause of manyills, is particularly prominent in contributing to this trouble. Therefore muscular exercise is perhaps a most effective means ofpermanently remedying constipation. Exercise has a direct mechanicalinfluence upon the entire alimentary canal. The contraction of theabdominal muscles and the bending or other movements of the trunk of thebody produce a certain amount of movement in and pressure upon thedigestive organs in a direct mechanical way. Walking, for instance, isof extraordinary value in remedying this difficulty because of itsstimulating influence upon the entire functional system, and the slightjar of each step without doubt has a direct mechanical effect. Walkingfurthermore is a tremendous factor in the building of vitality and thishelps indirectly in remedying constipation. 

But there are also various special exercises that particularly affectthe alimentary canal. Bending forward and backward and from side toside and also various twisting movements of the trunk have a specialinfluence in this direction. They actually massage the internal organs, and this means a great deal where there is any digestive weakness orlack of activity in the bowels. What I term inner-strength exercises, oras they may also be called, pressure movements, are also of considerablevalue. An example of this type of exercise will be found in placingthe right forearm across the stomach, grasping the right wrist with theleft hand, and then with the strength of both arms pressing vigorouslyinward upon the stomach for a moment. Now relax and repeat. Bringing upthe right knee and left knee alternately, with strong pressure, usingvigorously the strength of the arms against the abdominal region, isalso a good example of this type of exercise, which has proven veryeffective in numerous cases. Other exercises of this kind ( see ChapterXV) can be applied to all parts of the upper body with great advantageto the inner organs, since such movements are of remarkable value instimulating alimentary activity. 

In line with exercise of this kind, massage and percussion treatment ofthe abdominal region is likewise effective. The massage should be deepand may be administered by the closed fist. A wide circular movement isadvantageous for this purpose, the hand being moved in the direction ofthe hands of a clock, that is to say, up the right side, across, downthe left side and continuing around in that manner. Rolling abaseball around in the same manner, pressing deeply though withoutstrain, will afford an excellent form of massage for this particularpurpose. The percussion treatment that I have suggested consists inalternate tapping or striking this region of the body with bothhands. A chopping movement, using the outside edge of the hands, isvery effective, and if you are very vigorous, the closed fist may beused. Striking repeatedly and alternately with the two fists, go overthe entire region of the stomach and abdomen. This can be done gently orvigorously, according to your condition, and it is an invaluable andeffective means of stimulating peristalsis and functional vigor. Mechanical vibration may also be suggested. 

Cathartics are always to be condemned. The ordinary cathartic orlaxative acts by reason of its irritating qualities. As a rule itabstracts the water from the intestinal walls, and the adjacent tissues, and the ultimate effect is to leave one in worse condition thanbefore. Those who have been accustomed to the drug treatment ofconstipation, usually find the condition growing continuously morestubborn. Larger and larger doses of the cathartic must be taken tosecure results until the function is practically paralyzed. There couldbe no greater mistake. If some laxative is required and sand cannot beused, the best remedy is ordinary table salt. Stir up a levelteaspoonful in a glass of water and drink it. This has a mild laxativeaction. Or take daily two to four tablespoonfuls of ordinary bran in aglass of water. This bran may also be stirred into soups andcereals or mixed with whole-wheat flour when making bread. Olive oilalso should be used freely. 

As an emergency treatment, however, the enema is most satisfactory, andwhen employed it is best to do it thoroughly. I do not advocate theregular and continuous use of this measure. One should not come todepend upon it. A natural action is desirable, and this caninvariably be brought about by a proper diet, as above suggested, byexercise and by a sufficient amount of water. The enema or colon-flushing should be used only when absolutely necessary, though in caseof acute disease, where rapid purification is essential, the enema isimperatively demanded, and no household should be without an outfit forgiving this treatment. 

To some the continuous use of the colon-flushing treatment is inclinedto be debilitating and in rare cases complaints have been made thatit dilates the colon and weakens its muscular structures. This isoccasionally true in the case of the hot enema. A fairly cool enemais less objectionable, while a cold enema has a decided tonic effect incontracting and strengthening the peristaltic muscles. The cold enemais less effective as a cleansing agent, as it does not have therelaxing effect of the hot enema. In most cases an enema of neutraltemperature, or at about that of the body, may be suggested, though ifone has been using this treatment very much it would be better to useeither a cool or cold enema, if strong enough, in order to secure itscontracting and tonic effect. If the cold water causes cramps one shouldmodify the temperature. 

Usually it is best to use plain water for the enema. In a case ofillness where quick and radical results are required, a hot soap-sudsenema may be suggested, but you should remember that this always has theeffect of removing the natural oils and is inclined to leave the colonin an irritated condition. A saline solution is to be especiallycommended where there is a serious catarrhal condition of theintestines, or where there is much inflammation or irritation, such asmight be manifested in extreme cases by bloody stools. For a normalsaline solution use one teaspoonful of ordinary salt to a quart ofwater, or four teaspoonfuls to a four-quart enema. Glycerin isfrequently suggested, but it is not to be generally recommended. If onefollows these methods persistently, constipation, even in its mostaggravated forms, can be overcome. In some instances almost any one ofthe suggestions offered will bring about the results desired, but in achronic case one should depend not on one but on a combination of all ofthese various remedial measures. The improvement in the condition ofyour skin, in the purity of your blood, and in the degree of energythat you will enjoy will more than repay you for your efforts infollowing 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 ofstrengthening the heart, lungs, stomach and other internalorgans. I arranged a system of lessons, consisting of various pressuremovements, which I termed an Inner Strength Course. As my experiencewith this course had been limited, I refrained at the time frompresenting its fundamental theories to the general public. I issued thecourse in a series of four lessons, and the strength of each applicantwas ascertained through questions before the course was sent to him. The experience with several hundred students, however, has sothoroughly confirmed the value of this method of internal vitalitybuilding that I am now in a position where I can present the ideasupon which it is based to the general public. The usual price of thiscourse was five dollars, and several thousand courses were sold atthis price, each student naturally receiving a certain amount ofpersonal attention. The same ideas, however, are presented in thischapter, with the warning that those who use the pressure exercisesrecommended must take care to avoid pressing upon the internal organsbeyond their resisting power. 

The various forms of pressure movements recommended are clearlyillustrated and those who are not especially strong should begin witha very mild pressure and with the open hand placed upon the abdomen orchest, though where ordinary or unusual strength is possessed, the sideof the open or closed hand could be used. These exercises areespecially valuable for strengthening the heart where the pressuremovements are used very freely near this particular organ. They can behighly recommended for strengthening the stomach though they should notbe used immediately after a meal. I referred to their value in thechapter on constipation in connection with the treatment of thisailment. After a long trial this system of increasing the internalstrength is highly recommended, and will be found of special value as ameans of varying the health-building methods that may be adopted forsecuring throbbing vitality. They are not a necessary part of the planof body building especially recommended in this volume, but arepresented merely as a valuable means of varying your efforts in workingfor increased vitality. 

It is an interesting fact that in some forms of athletics, the body issubjected to a certain amount of internal stimulation similar tothat which I have systematized in these movements. This is especiallytrue in wrestling, where the vital organism is often compelled toendure a great deal of pressure of this kind. The same is true ofAmerican football, although this is too violent for those who are not inan unusually vigorous condition. 

To suit these varying degrees of strength I have arranged thesemovements so that the first series (A) is comparatively mild. Those whoare not already vigorous can probably use the advanced form oftreatment, but in most cases it will be best to take them upgradually. In cases of rupture, or where the abdominal region isweak, there is a possibility of injury if one makes the movements toovigorous. 

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 ofthese pressure movements remember that the pressure should be appliedfor one moment only, and then relaxed, repeating the pressure andmoving the position of the hands in accordance with the directionsaccompanying each photograph. 

When a feeling of pain or great tenderness is noted in pressing upon anypart of the body, this should be regarded as a warning that thepressure is not to be repeated. If there is only a feeling of uneasinessyou can usually continue with the treatment and the discomfort willdisappear in practically every instance. And while an acute sense ofpain indicates the necessity for avoiding pressure on that particularpart, yet it is sometimes a good plan to exert the pressure uponadjacent or surrounding parts, thereby influencing the circulation, and continuing the treatment until the inflammation which is the causeof the pain gradually disappears. One should be careful to exercisemoderation in all cases, however. 

The second series (B) in which the closed hand is used is somewhat morevigorous, and this is made still more energetic by grasping the firsthand with the other so that the pressure may be applied with thestrength of both the arms. As the student progresses, the number oftimes that pressure is applied at each part of the body may beincreased, so that at the conclusion of the treatment he may feelthoroughly tired, thus showing that he is making good progress towardthe goal in view. 

The third series (C) includes movements especially intended forstimulating the functional regions from the back of the body, andshould be given close attention. They are especially valuable forstrengthening the kidneys. The last and most vigorous of the movements(series D ) are especially powerful in their influence upon the organslying within the chest as well as upon those beneath the diaphragm. Theheart and lungs will be very effectually stimulated and strengthenedin this way. In chronic bronchitis, coughs and colds on the lungs thesemovements applied to the chest will be very helpful, besides directlystrengthening these parts. 

You can absolutely depend upon it that when you have reached a conditionin which you can exert the most vigorous pressure upon all of theseparts, and do it with comfort and pleasurable results, your "departmentof the interior" is in a strong and healthy condition. You will find aradical change in the entire internal organism. You will find that theabdominal organs feel more solid and substantial, while themuscular walls of this region are far stronger. You will have a sense ofstrength in this region, and this is absolutely the case in so faras the external muscles of this part of the body are concerned. But themore valuable gain will be in the strength of the organs themselves. These organs are partly muscular in character, and they are firm andstrong, or soft and flaccid, in accordance with the intelligentconsideration that they receive and the amount of exercise given them. 

Before long you should be able to use almost your entire strength inexerting pressure, and feel nothing but beneficial results. But whendoing this it may be well to change the position of the hand slightlyfor each application of pressure, rather than to repeat such strenuoustreatment so many times in one spot. The idea is to exert pressurethroughout the entire region of the abdomen, chest, sides and back. 

It may occur to the reader that this form of exercise for the vitalorgans has a certain distant similarity to some features ofmassage treatment, known as deep massage. However, this method is muchmore vigorous than any form of massage, and is of a character to builda degree of real internal strength that cannot be attained throughmassage of any kind. And it has the advantage of beingconvenient for self-application. 

After a time you may be able to originate pressure movements of yourown. One of my friends writes that he has used a similar ideaassociated with a vibratory motion. He slightly agitates the hand indifferent directions while pressing inwards. This is well worth atrial, and it partakes very much of the nature of massage. Anothergood practice is to inhale a deep breath and then while holding thisbreath apply pressure all along the central portion of the abdominalregion, from the breastbone downwards, from ten to twenty times. Then, without exhaling the breath, draw in all the additional air youcan and repeat the pressure movements six to twelve times, after whichyou may be able to take in still more air. One should be careful notto carry this holding of the breath too far. At the first signs ofdiscomfort the breath should be exhaled quickly. 

CHAPTER XVI: Blood Purification

If one could maintain his blood in absolute purity disease would bevirtually impossible. The blood is the life. You are what you arethrough the influence of the blood that circulates throughout yourentire body. 

Now, a proper supply of pure blood, as previously stated, depends firstof all upon proper digestion and assimilation. This involves naturally astrengthening diet with a supply of foods that contain all of theelements required by the body and which will permit of a pure andperfect condition of the blood. Next in importance are the chemicalchanges which take place in this life-giving fluid as it passes throughthe lungs. Following this, the purity of the life stream depends uponthe various organs that have to do with elimination; that is to say, thethrowing off from the blood of the various accumulated wastes andpoisons that are inimical to life. Now you might call this the blood-purifying process. The removal of these various waste elements from theblood depends entirely upon the proper activity of the depuratingorgans. 

I have already referred to the great importance of an active alimentarycanal. You might say that the lower part of the alimentary canal is thesewer of the body. It removes a large amount of the impurities. In somecases of fasting that I have personally supervised, there has been adaily action of the bowels merely from the waste matter that hasaccumulated. The debris that is removed from the body in this way doesnot by any means consist entirely of the remains of food that is notabsorbed by the circulatory system. The blood is purified to a largeextent by the various waste elements that seek the alimentary canal foran outlet. If these waste products were allowed to remain in thecirculation they would produce seriously injurious results. Therefore, in the general scheme of blood purification an active alimentarycanal is of first importance. 

I may say that proper breathing, together with the facilitation of thisfunction through active exercise, is the next feature of importance inblood purification. Following this we can without doubt reasonablymaintain that a certain amount of activity of the kidneys is desired. This will nearly always be accomplished if one drinks the amount ofwater which is essential to satisfy a natural thirst. Remember, however, that modern habits are often inclined partially to eliminateor entirely to destroy what one might call a natural thirst. Forinstance, there are various sedentary occupations in which one becomesso absorbed in his work that the desire for water will be ignored, andwhere this mistake is made for a long period, one acquires the habit ofgoing without water, and consequently the natural desire is to a largeextent lost. In such cases, it is even important to bring back theappetite for water. Have a glass of water at hand and take a fewswallows now and then. Or, what would be better yet, carry out thesuggestion which I have given in a former chapter on the drinking of hotwater. That will usually supply the system with the proper amount ofliquid necessary to insure normal activity of the kidneys. 

The next means of blood purification is one which rarely receives agreat amount of attention. I refer to the eliminative function of theskin. We have more definite control over and can more easily influencethis particular channel of elimination than any other. The skinunquestionably throws off a tremendous amount of impurities. Where butlittle attention is given it, where one bathes at infrequent intervalsand to a large extent smothers the skin with a surplus amount ofclothing, the activity of the eliminative function of the skin isgreatly reduced. There are various means at hand for stimulating theactivity of the skin which are of unusual value in connection with bloodpurification. 

One of the simplest methods both of improvising the texture of the skinand accelerating its functional processes is found in dry friction. Thisfriction can be applied with the palm of the hand, with a rough towel, or with friction brushes. In order to secure the greatest advantages ofa friction bath it is advisable to brush or rub the surface of everypart of the body until it assumes a pinkish glow from theincreased peripheral circulation induced by the friction. Where the skinis rough or covered with pimples this suggestion is of especial value. When using friction brushes for this purpose one should not attempt touse very stiff brushes in the beginning, for they will scratch too much. Soft, fair skins usually cannot stand such rough treatment as well ascan a thicker skin, or one which is oily in character. In many cases adry Turkish bath towel will answer the purpose splendidly. If the skinis rather tender it suffices to use the palms of both hands. After becoming accustomed to the friction, however, you will find thatyou will be able to enjoy stiffer brushes and I would suggest using afairly stiff brush so long as it is not too uncomfortable. You will findthat as you become accustomed to the treatment the skin will becomesofter and smoother as a result. Also it will become more active. Thisdry friction bath may be taken each morning following your exercises. Ifyou take a cold bath it should follow the friction. First exercise, thenemploy the friction rub, and then bathe. I would suggest that from fiveto ten minutes at least be devoted to this friction. It will furnishsome exercise in connection with the rubbing, will quicken the generalcirculation, and will give you that warmth of body which makes thecold bath desirable and delightful. 

Air baths are likewise valuable as a means of promoting activity in theeliminative function of the skin. Primitive man, living in a state ofNature, was not burdened with clothing. There was nothing to interferewith the healthy activity of his epidermis. There can be no questionthat the smothering of the skin by our clothing has much to do withdefective elimination of wastes, and the more nearly we can avoidclothing, or the less clothing we can wear, the better. When possible, therefore, and especially in warm weather, it is advisable to remove allclothing and let the air come in contact with the surface of the body. This not only has a pronounced effect upon the purification of theblood but it likewise has a tonic effect upon the nervous system. Inthe 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 moreof tiny nerve endings or so-called "end organs" of the nerves. Theseperipheral nerve endings are naturally influenced by all conditionsthat affect the skin, whether in the form of friction, air baths, coldbaths, or baths of other temperatures. The air bath, therefore, has asplendid tonic effect and may be particularly recommended for thosesuffering with "nerves. "

Sun baths are especially effective as a means of stimulating activity ofthe skin, and promoting elimination. Sun baths likewise have a verypowerful influence upon the entire organism inasmuch as they stimulatemetabolism or cell-activity. They directly affect the circulationand promote the formation of red corpuscles. The sun is the centre ofall energy and life upon this earth. It is our great vitalizing andlife-giving principle, both in the realms of animal life and plant life. It is only natural, therefore, that sun baths should have aprofound influence upon the body. 

A word of caution, however, is required because of the tremendous powerof the sun and its powerful chemical effect when sun bathing is carriedtoo far. Those of very fair skins particularly need to be careful. Brunettes, with considerable pigment of the skin can stand a greatdeal of sunlight without harm, but light-skinned persons, while needinga certain amount of sunlight, should not expose themselves for too longa time to the midday sun in summer, or at least not until they havegradually become sufficiently tanned to do so. Everyone knows thepainful character of a sunburn. This only illustrates the powerfulchemical effect of the sun's rays. In taking sun baths one shouldvery gradually accustom himself to the sunshine until he is so tannedthat the pigment in his skin will protect him. The short or chemicalrays of the sun are actually destructive to white men in the tropics. In May, June and July they have a pronounced chemical effect even inour own latitude. They are stimulating up to a certain point, butbeyond that point one should be careful. I may say, therefore, thatbrunettes in summer may take sun baths even at noon, but blondesshould take them preferably before nine or ten o'clock in the morning orafter three o'clock in the afternoon. In winter, however, when thesun's rays are more slanting, the sun baths can be taken even by theblondes at any time. And because of the more limited amount ofsunlight in winter, special attention should be given to sun bathingduring that season. 

Everyone needs a certain amount of sunlight, and if you cannot take asun bath regularly every day you should at least wear clothing ofa character that will permit the light-rays of the sun to penetrate. Iwill refer to this again, however, in the chapter on the subjectof clothing. 

After all that we can say in regard to these various methods ofstimulating the skin there is really nothing so effective as activeexercise for those who are strong enough to take a sufficient amount ofit. Exercise, so far as function of the skin is concerned, is valuablebecause of the copious perspiration which is induced when one getsenough of it. In these days great numbers of people no longer "earntheir bread by the sweat of their brow, " and their health suffers inconsequence. If you do not have to perform such an amount of physicallabor as will promote free perspiration, then for the sake ofacquiring the very purest quality of blood your special exercise shouldbe sufficiently active and continuous to bring about free perspiration. There is really nothing so effective as a good old-fashioned "sweat" forrapidly purifying the blood. Anyone who perspires each and every dayas a result of physical activity, and whose habits are fairlysatisfactory in other respects, can depend upon enjoying absolutelypure blood, or a condition which is not far from it. 

It does not matter what form of physical activity is employed to bringabout this result. It may take the form of work that is usefuland productive in character, or it may be play that is sufficientlyactive 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 effortcontinued for some time, will all prove satisfactory for this purpose. If you are anxious to purify your blood in cold weather it might bewell to wear a good heavy sweater while taking such exercise inorder to maintain a marked degree of warmth and thus bring out theperspiration in plentiful quantities. It is always well to avoidbecoming chilled too quickly after exercise of this kind. 

It is not alone in stimulating the eliminative function of the skin thatexercise has a blood-purifying effect; it accelerates all the functionsof the body, it stimulates greater activity of the lungs and of thekidneys. It promotes such an active circulation through all theminute structures of the body that accumulations of waste and deadmatter are taken up and swept on to be thrown out through the naturalchannels of elimination. Under conditions of physical stagnation, whenthe circulation is less active, much of this waste matter tends toremain in the tissues of the body, accumulating and interfering withcell activity and normal functioning in general. The vigorouscirculation of the blood induced by exercise gradually has the effectof flushing out all of the bodily tissues, and in that way has aninternal cleansing effect that cannot be attained by any other means. In another chapter I have referred to the powerful influence of thedrinking of hot water in connection with exercise as a means ofpromoting a more free circulation, but exercise under any circumstancestends to the same result, and for this reason as well as becauseof the perspiration brought about, exercise must be regarded as perhapsthe most important of all measures for blood purification. No man canbe continuously healthy without exercise. No man or woman can beinternally clean, in the strictist sense, without a proper amount ofdaily exercise. 

However, for those who are not strong enough to take a large amount ofexercise, and who cannot in this way bring about free perspiration, other methods of accelerating the activity of the pores of the skin maybe employed. I have already referred to the influence of air baths, friction baths and sun baths. Remember that through these agencies thepores may be made very active without any apparent result in the formof liquid perspiration, for under ordinary conditions perspirationevaporates and the body may not become wet. It is only when oneperspires very rapidly that perspiration is manifested in themoistening of the skin. When taking your air baths there may be markedactivity 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 meansof clearing his system and even of "clearing his head" through theprofuse perspiration induced by the treatment. There is no question thatthese baths are effective in this direction, though it may be said thatthey are only a poor substitute for daily exercise as a blood-purifyingmeasure. The man who neglects his requirements in the way of physicalactivity may strive to make up for it by a Turkish bath, but cannot getthe same results, although it is true he can accomplish a great deal inthis way. The great objection to Turkish and Russian bath establishmentsis 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 bathis preferable. If one is vigorous, however, and has a strong heart, thedry hot air room will be very effective. Naturally the "rubbing" andother adjunctive treatment in the Turkish bath establishment are allbeneficial. 

The influence of these measures (the Russian and Turkish baths) inpurifying the blood may be secured at home through the agency of otherbaths. A cabinet bath in the home will be equally effective in providingeither a steam bath or a dry, hot-air bath. Naturally, a shower, or atleast a quick sponging with cold water, should follow all such baths. Ifthere is no bath cabinet in the home beneficial results can be securedby means of a hot-water bath. Hot water has a profound influence uponthe elimination of wastes and impurities through the skin. In casesof kidney disease, where the kidneys are unable to perform their work, it is often possible to keep one alive by making the skin do thework of the kidneys through frequent hot baths. The tub should befilled with hot water at a temperature of from 105 up to 112 or 115degrees Fahrenheit, that is to say, as hot as it can be endured, andone should remain in this bath from ten to twenty minutes, or as long asone's condition will permit. It may be a good plan to get into thewater at a lower temperature, for instance, starting with water at102 to 104 degrees, then afterwards adding hot water so as to raisethe temperature to 108 or 112 degrees, or even higher. It is reallynecessary to use a bath thermometer (they can be obtained at a costof ten or fifteen cents in any drug store) to regulate the temperatureof the water. Sufferers from any derangement of the heart or thosehandicapped 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 105degrees and to limit the duration of the bath to five or ten minutes. Insuch cases it will be necessary to take the bath more frequently, perhaps each evening, in order to secure results in the way of activeelimination. If one is strong enough, however, and merely wishes topurify the blood one may be able to stay in the water from twenty tothirty minutes and to raise the temperature of the bath to 115 degreesor more. The hot bath is much used in Japan and the natives therealmost parboil themselves, using water at a temperature as high as120 degrees. But it is not necessary to go to such extremes. It ismost important that one should leave the bath immediately uponfeeling any sense of weakness, dizziness or discomfort of any sort. Ifyou feel oppressed by a sense of overheating, do not linger in thewater but get out of it immediately. You will usually find that yourface will perspire freely within a few minutes after being in the bath. This indicates its rapid eliminative effect. Such a bath will notaccomplish exactly the same work as a cabinet or Turkish bath, butgood results can be secured therefrom. The hot bath when used forperspiration purposes should be followed by a quick sponging with coldwater or by a cold shower. An excellent plan is to have conveniently athand what is called a hand spray, attached to a long rubber tube. Byattaching this to the faucet and turning on the cold water one mayquickly spray all parts of the body while standing in the tub of hotwater. Finally, the feet may be sprayed with cold water on getting outof the tub. Rub dry quickly and thoroughly with a rough towel, afterwhich wrap up warmly so that you may continue to perspire. It is mostessential that one should not cool off too quickly and certainly thatone should not become chilled after a bath of this sort. This hotbath is rather strenuous treatment, but it is effective, if oneis strong vitally, for rapidly purifying the blood and eliminating thepoisons in the body in any toxemic condition. It will be foundvaluable in the case of grippe or of a bad cold, in syphilis, or in anyother disease characterized by a poisoned condition of the system andin which there is no fever present. In the case of fever, which alsoinvariably involves a toxemic condition of the body, the elimination ofthe poisons through the skin should be accomplished by methods which donot involve the external use of heat in this manner. 

Wet-sheet packs, both of the entire body and of parts of the body, areamong the most effective of rapid blood-purifying measures. Frequently where one is confined to bed a hot-blanket pack will answerthe same purpose as the hot bath just described. Where there is highfever a cold wet-sheet pack may be employed. This will relieve thehigh temperature to a marked extent, and will also eliminate the poisonsof the body in a most remarkable way. The sheet pack is applied byfirst wringing one or two sheets out of cold water and then wrappingthem completely around the naked patient, with the exception of thehead. If a single sheet is used the flap on one side may be wrappedaround the body under the arms and the flap from the other side passedover the outside of the arms. The patient should then be wrapped upthoroughly with warm blankets, fastened with safety pins. 

He will quickly react with warmth, although if the vitality is low itmay be well to place hot irons at the feet to insure quickrecuperation with warmth. One may remain in such a pack for two or threehours, or if it is applied in the evening one may remain in it allnight, provided sleep follows and no discomfort is noticed. 

Where the recuperative powers are weak a wet-sheet pack which covers theentire body, may tax the vitality too much and under such circumstancesa chest and abdominal pack may be used. This is really a partial sheetpack covering the trunk of the body from the hips and abdomen to theline running round the chest just under the arms. A hot pack of thiskind is in itself very effective, although where there is fever the packshould be applied cold. In all such packs it is well to lay severalblankets on your couch first, then quickly place the wet sheet uponit so that after the sheet has been wrapped around the body the sidesof the blanket can be pulled over so as completely to envelop thepatient. 

These methods are all suggested because of their effectiveness instimulating the activity of the skin where one is not able to bring thisabout through exercise and perspiration. In all chronic conditions, however, in which it is essential to purify the blood, the dailypractice of dry friction or air baths is particularly advised. Do notoverlook the value of the hot-water-drinking regimen in combination withexercise, which I offered in the chapter on Cleansing and Stimulatingthe Alimentary Canal. It is especially important to guard againstconstipation if there is any tendency in that direction, and above allthings, daily muscular activity is absolutely essential. Inasmuch asmany foods have great value in the purification of the blood, I havereferred to this particular aspect of the question in the chapter onWhat to Eat. 

Before leaving this subject it should be said that where there is anynecessity for a rapid, thorough and effective cleansing of theentire system there is nothing that will accomplish this result aseffectually as fasting. Fasting is the greatest of all methods ofpurification. Where there is any derangement of the system, withtemporary loss of appetite, it is usually advisable to fast until theappetite returns and a short fast of from one to three days is usuallysufficient. Where there is any serious disorder and it is necessary toundergo an extensive course of blood purification a prolonged fast ofmany days or even several weeks may be required. Fasting is such animportant subject in itself that I can-. Not give any detailedsuggestions in regard to it in this volume. Before fasting one shouldmake a comprehensive study of its physical effects and especiallyshould one be informed on proper methods of breaking a fast. 

During a fast all of the eliminative functions of the body areexceedingly active. If there is any surplus material the body consumesit during the fast. Owing to the complete rest of the digestive systemthe energy which ordinarily is required in the digestion of food isfree to be diverted to the work of elimination. It would seem thatunder these circumstances all of the functions of the body areespecially active in the blood-purifying processes. 

You should remember, however, that even a fast will naturally be mademuch more effective by the general blood-purifying methods which Ihave given in this chapter. The measures suggested for increasing theactivity of the skin will all be especially valuable if employed asadjuncts to the fast. The free drinking of water and especially the hot-water-drinking plan, together with the colon-flushing treatment, willlikewise help to facilitate the cleansing and blood-purifying action ofthe fast. 

Pure blood is the all-important factor in health. If the blood is notpure it can be made pure by the methods which I have suggested. Remember that this purity depends first upon pure food and functionalstrength, in order that a good quality of blood may be produced; andsecondly, upon active elimination of wastes, poisons and impurities ingeneral. 

CHAPTER XVII: Hints on Bathing

I have already referred to the value of accelerating the activity of thefunctions of the skin. The ordinary practice of bathing is of greatimportance in this connection. Many diseases would be prevented if theskin were thoroughly cleansed with due regularity. 

Probably a weekly soap-and-water bath is all that is absolutelyessential for cleanliness if one follows a daily regimen which willmaintain a condition of internal cleanliness. In fact, the cleansing ofthe external body is not required with such frequency if one securessufficient muscular exercise and follows a dietetic and general regimenthat will guarantee sufficient activity of all the eliminativefunctions; but if one neglects to employ other measures that help tomaintain the purity of the blood and the activity of the skin, then morefrequent baths are required to insure cleanliness. It has been mycustom to recommend a hot soap-and-water bath once or twice a week, depending upon the individual requirements, and a daily cold bath. Thehot bath is to be used as a cleansing agent while the cold bath is atonic exclusively. A regimen of this sort will usually besatisfactory where one is taking a general system of exercise nearlyevery day which will insure a certain amount of internal functionalactivity. Note, however, that the cold bath, though of some value, isnot necessary, when following the hot-water-drinking regimen. 

There has been much controversy as to whether or not cold baths arereally beneficial, since in some cases they have proved harmful. Undersuch circumstances the failure to secure good results may have been dueto ignorance of the principles involved and to the lack of vitalityessential to reaction from the shock of the cold water. A great dealdepends upon the manner in which the cold bath is taken and the physicalcondition 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 immediatelythereafter. If this feeling of warmth does not follow, if you feel cold, uncomfortable, nervous and trembling for some time after the bath, theshock has been too severe and is not of advantage. Under suchcircumstances it is better either to avoid the bath altogether or elsetake more exercise in order more thoroughly to warm the body beforetaking the bath. Usually if one is warm before bathing and if the coldbath 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 theduration of the bath. Do not stay in the water too long. In somecases what is sometimes called a hand bath may be advantageous. Thisbath is taken by merely wetting the hands several times in thewater and applying the moist palms to all parts of the body. Thefamiliar sponge bath, so-called, using either a sponge or a washcloth, is often advised, although the hand bath just mentioned is even easierto 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 ofaccelerating the activity of the skin. This friction bath will, innearly all cases, warm the skin sufficiently to enable one thoroughly toenjoy the cold water. In fact, this friction is to a cold bath whatappetite is to eating. You should enjoy your meals and you should enjoyyour cold bath. It is only when the cold bath is a pleasure that it isa benefit. If you dread it, if the mere thought of taking a cold bathbrings a shudder, it will not be of benefit to you. You shouldfeel sufficiently vigorous and vital really to enjoy it. A frictionbath will put your skin in a condition where the cold water will "feelgood. " Exercise that thoroughly warms the body will naturally have thesame effect. 

The statement has often been made that to take a cold bath whenoverheated is dangerous just as it would be to drink a large amount ofvery cold water when overheated. It is said that one should wait untilhe cools off before taking the cold drink or cold plunge. To a limitedextent there is wisdom in this advice, especially as it applies togetting into cold water when overheated and then remaining there untilyou have cooled off. Such quick cooling is certainly dangerous, justas drinking too much very cold water is dangerous. On the other hand, ashort quick cold bath under such circumstances is not dangerous buthighly advisable. The danger in such cases lies in remaining in thewater until chilled. As a matter of fact, when one is overheated he canthoroughly enjoy the cold water. You will recuperate quickly under suchconditions and you can better afford to take a cold bath when veryhot than when chilled. Do not attempt cold bathing when you have "gooseflesh" or when your hands and feet are cold. Under such circumstancesthe hand bath is preferable. It is always best when overheated to cooloff gradually, and after the bath taken under such circumstances to usea 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 oronly moderately cool. If you drink lukewarm water when overheated youcan take any quantity desired. 

As previously stated, however, I would like to point out that if you arecarrying out the regimen of hot-water-drinking and exercise previouslyreferred to, a daily cold bath is not at all necessary. It might betaken with benefit if you are vigorous, but by flushing the bodywith a large amount of liquid according to the plan I have suggestedvirtually all functions of the body, including that of the skinitself, are accelerated in their activities. Under such circumstancesless bathing is required, at least for the purpose of maintainingproper circulation and functional activity. Therefore the question maybe left open for each individual to determine. One may take a cold bathor not, just as he may desire, while following the regimen referredto. 

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 mightbe derived therefrom. It is safer to limit the cold bath to a shortperiod. The chief value lies in the reaction. If this is secured thenall is well. The first effect of the cold water is to contract thetissues at the surface of the body, including the blood vessels, thusforcing the blood away from the skin. In the reaction the blood isbrought back to the surface in large quantities, producing the glow thatis noticed after a successful cold bath. After a short plunge or quickshower this reaction should be secured. By staying in the water too longone may overtax his vitality and become chilled. When taking a plungesimply 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 recuperatequickly and easily. If you will stand with your feet in hot water whiletaking the hand bath, or sponge bath, or when using a hand spray in thebathtub, recuperation will be easier. When the feet are warm thecirculation is more easily maintained. Following a hot bath, the handspray can be used for the shower, applying the water quickly to allparts of the body before getting out of the tub. One should alwaysuse a cold sponge, spray, or shower, after a hot bath to close thepores. 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 tonicof great value through its effect upon certain sympathetic nervecenters. This bath consists in immersing only the central part of thebody, namely, the hips and abdomen. Special sitz tubs aremanufactured, but one can use an ordinary wash tub. An ordinary bathtubwill serve if filled with water about six to ten inches deep. Put thefeet on the edge of the tub and lower the hips down into the water. Thisbath is especially valuable as a means of stimulating functionalactivity. The colder the water for the sitz bath the better, althoughif one is lacking in vitality, it should not be below 70 degreesFahrenheit. A hot sitz bath may sometimes be suggested forinflammatory and painful conditions in the pelvic region. Ininflammation of the bladder, for instance, it is valuable. 

When taking hot baths for cleansing purposes the soap used is of someimportance; especially so if the skin is thin or too dry. In suchcases strong soaps are injurious, although their effect may be overcometo some extent by rubbing the body after the bath with a very littlebit of olive oil. I would suggest, however, the use of a pure vegetableoil soap, such as castile, which is one of the best examples of avegetable soap. This soap may be suggested in all cases, but it isparticularly important when the skin is thin or dry. Very frequentlydryness of skin is noticed in those of very light complexion. In thepreceding chapter on Blood Purification I referred to a hot bath for thepurpose of rapidly eliminating poisons and wastes in the body. Anordinary warm bath for cleansing purposes need not be taken at such ahigh temperature. In other words a soap-and-water bath will beperfectly satisfactory at a temperature of 103 to 105 degrees F. And neednot occupy more than a very few minutes, whereas the hot bath referred tofor the special purpose of blood purification may be of longer durationand of a much higher temperature, running up to 110 or 115 degreesFahrenheit. 

There is another type of warm bath, however, which is of special valuein many cases. This is what I have sometimes termed a neutralbath, inasmuch as it is neither hot nor cold. This is a bath at aboutthe temperature of the body, that is to say, 95 to 98 degreesFahrenheit. One should use a bath thermometer to be sure of the righttemperature. This neutral bath has a sedative or quieting effect uponthe nerves through its effect upon the innumerable nerve endings inthe 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 aquieting effect upon the nerves and reference has been made to it in thechapter on Sleep as a means of overcoming excitement or nervousness. In attacks of mania it is especially valuable, and is now extensivelyused in all insane asylums because of its wonderful effect in quietingthe nerves. This bath at 98 degrees is also especially commended inthe case of severe burns covering a large surface. It is about theonly way in which a person suffering from such an extensive burn can bemade comfortable. It is also one of the most perfect forms oftreatment in a case of that kind. The serious character of the burndepends not so much upon the severity as upon the extent of thesurface involved. Therefore, one who has been seriously burned couldremain 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 anatural condition, for there was a time away back when all the animallife of the earth was found in the water. It was only through specialvariation in the character of evolution that certain forms of lifefinally became adapted to a life outside of the water. Therefore, immersion in water, except for the head, is not entirely an unnaturalcondition. 

CHAPTER XVIII: Some Facts About Clothing

The statement is often heard that a man is made or marred by the clotheshe wears. This is frequently said with a view to emphasizing theimportance of being presentably appareled, but it has a meaning beyondthis. To a certain extent we are really made, or we may more properlysay marred, by the clothes we wear. Civilized costumes have become whatthey are through the dictation of the creators of style, theclothing manufacturers. Every year the styles change through thecommands of those whose profits are increased by this continualvariation in the fashions. It is said that a woman would rather be outof the world than out of style. Therefore, each year she discards herold-style costumes and buys the latest modes. 

We have to recognize, however, that clothing is a necessary evil at thisperiod of human progress, so-called. There was a time when clothing wasworn entirely as a matter of protection or as a means of adding warmthto the body. There was no thought given to the necessity for coveringthe body, for every part of the human anatomy was as commonplace asnose, fingers and toes. But now clothing is commanded as a means ofhiding our bodily contour. Prudery has come in and branded the humananatomy as indecent and consequently it must be covered. 

Now in considering what we should wear we are compelled to adhere, atleast to a reasonable extent, to what we call style, but beyond thisour first thought must be for bodily comfort. And in speaking of comfortwe mean not only the warmth essential to this but also the ability touse every part of our bodily structure with as little restraint aspossible. If we could wear a costume which would permit us to feel justas free and untrammeled in our movements as we do when without clothingsuch a form of dress would be ideal. Our movements should not berestricted by our clothing any more than is absolutely unavoidable. Theordinary skirt, supposed to be a necessary part of feminine apparel, Isin its nature an evil of first importance. Every step taken by a womanwearing such a garment is hampered; she is continuously handicapped byher skirt. If a man were compelled to walk through tall, heavy grassall his life he would get some idea of the extent to which the feminineskirt 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 ofour slavery to style. In most instances the foot is made to fit theshoe, and the suffering that is endured by many so-called stylish peoplefor the purpose of making the foot fit the shoe would be difficult todescribe. A shoe should fit the foot. The more nearly you approximatethe same freedom when walking in a shoe as you do when barefooted themore perfect the shoe. The toes should not be squeezed out of shape. Thegreat toe should follow the straight line of the inside of the footinstead of being bent over to the position normally occupied by themiddle toe. All the toes should be allowed to spread out in the shoe, at least to a reasonable extent. Furthermore, a shoe that reallyfits should feel comfortable the first time it is put on. There shouldbe no necessity for "breaking in" a shoe. 

The artificial heel added to the ordinary shoe is another curious freakof fashion. If the Almighty in perfecting the human foot had found ahigh heel necessary it would have been provided. The artificial heel, especially the very high heel commonly used on shoes worn by women, isan insult to Nature, to the Creator. Some day, when we are reallycivilized, high heels will be unknown. I am convinced that theOmnipotent Creator knew his business thoroughly when he created thehuman foot, that the sole of the human foot, heel included, was made forlocomotion, and that it is impossible for human ingenuity to improveupon the foot. In other words, if you can secure footwear that willenable you to walk with the same freedom that you can enjoy whenbarefooted, you will then have attained perfection in foot covering. Sandals and moccasins allow the feet the same freedom as one enjoyswhen barefooted. The sole of these forms of footwear has the samefreedom in gripping the ground and adapting itself to therequirements of every step as the bare foot, and it is a curious and yetsignificant fact that whereas more or less foot trouble is the rulerather than the exception among civilized peoples, yet those races whowear 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 becondemned. Hats should be as light as possible and should not be sotight as to interfere with the circulation of the scalp. Many baldheaded men owe their loss of hair to tight hats. The stiff collars worneverywhere at the present time mar the natural contour of the neck, make an erect position more difficult, and are one cause of the roundshoulders that are so common everywhere to-day. The suspenders worn bymen have also an influence of this sort. They are inclined to pull theshoulders forward and make it more difficult to maintain an erectposition. The flat-chested man will not feel his suspenders, but the manwith a full round chest, properly carried, is under continuouspressure from his suspenders. 

If I were to select an ideal costume for men I am inclined to think thatI would go back to the Roman toga, to the flowing drapery of theGreeks, or to the Scottish kilt. The kilt is undoubtedly better suitedthan the robe to the colder weather of Northern Europe and America. These costumes not only allow a reasonable amount of freedom for allbodily movements, encouraging rather than discouraging the correctposition of the body, but they also allow free circulation of air tothe central portions of the body. As a hygienic feature this is oftremendous value. The air coming in contact with the skin is of valueat all times, but it is especially required in these important parts ofthe bodily organism. Many weaknesses are brought about through theunhealthful covering and restriction of these parts. Trousers are notby any means an ideal garment. To be sure, they are a vastimprovement over the long skirt, but they are not by any means equal inhealthfulness to the costume of the Scottish Highlanders. 

In feminine apparel corsets are perhaps productive of more injury thanany other part of the costume. The injury wrought by tight lacing isnow everywhere understood, and in recent years large waists have becomestylish. This tendency of the times will ultimately mean the eliminationof the corset. 

When fully clothed we should have the same freedom of movement as whenunclothed. The most perfect costume is our "birthday clothing, "the clothing with which we came into the world, the human skin. To besure, in cold climates bodily covering is necessary for warmth a partof the year, though in warm climates, or warm seasons, the more nearlywe avoid restrictive apparel, the more happy and more healthy we are. The ideal costume in warm weather, therefore, would be no costume, butconventions demand that we cover our nakedness, and this command shouldbe followed in a manner that will restrain our movements as little aspossible. 

The question of color is an important factor in clothing. This isespecially true in summer when exposure to the sun makes itespecially necessary to consider our comfort. All dark-colored clothingabsorbs the heat and the sun becomes very oppressive to the wearer. Then, too, black and dark-colored coverings shut out the light, anotherobjectionable feature. In my reference to sun baths in the precedingchapter on Blood Purification I placed special emphasis upon the valueof light as a vitalizing and stimulating factor in life and health. Ordinarily we not only smother our skins so far as the air isconcerned, but we also shut out the light, hiding our bodies in acellar, so to speak. Our bodies need light as well as air and forthis reason dark colored clothing cannot be recommended. For warmth whenin the sunshine during the winter, black is very effective. When outof the sunshine black is cooler in winter than light-colored fabricsbecause it quickly radiates the body heat. It is well known that ablack stove radiates the heat much faster than a nickel-plated orbrightly polished stove. 

White or light-colored garments are advised in summer, both because theyare cooler and because they permit the light to reach the skin. TheArabs, Bedouins and others who live in unforested countries where theyare much exposed to the tropical sun use turbans and flowing robesof 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 thelower latitudes. The various races of the earth enjoy a degreeof pigmentation of the skin corresponding to the intensity of thesunlight in the latitude to which they have become accustomed throughthe course of evolution. Equatorial races are black, far-northern racesare blonde with very fair skin, and those occupying mean latitudes areeither brown or olive-hued. Brunettes or fairly dark-complexioned whitemen can stand more sunshine than the blue-eyed, fair-skinned typesof Scotland, Norway and Sweden. Where the latter are exposed tointensely strong sunshine in latitudes further south than their naturalhome, and especially when visiting the tropics, where the sun's raysare nearly vertical, some special protection from the excessive lightis necessary. Then the upper or outer clothing should be white orlight-colored, but an undergarment of some opaque or dark-coloredmaterial should be used to shut out the light. In the case of tropicalanimals Nature provides a light-colored or tawny growth of hair, with an underlying black or heavily pigmented skin. The white manwhen in the tropics or when subject to the chemical rays of the sun inmidsummer would do well to follow Nature's example, wearing lightclothing outside with black- or orange-colored or other opaqueunderwear. The hat should be white or tan or light-colored on top, butwith a dark-colored lining extending under the brim. Blonde typesspending the summer in a latitude like that of Texas or Mexico woulddo well to consider these suggestions. Sunlight is essential to life. Sun baths are invaluable and ordinarily our clothing should be such asto permit the light to reach the skin. But when the sun's rays arenearly vertical fair-skinned persons may easily protect themselvesand maintain comfort by following this suggestion. 

As a general thing, during both winter and summer, one should wear nomore clothing than necessary, and that should be of a type to permiteasy access of air to the skin. For this reason the character of one'sunderwear is important. Wool is undoubtedly warmer and more or lesssuitable for exceptionally cold weather; yet for most purposes linen isto be preferred because of its more porous character. Linen permitsof free circulation of the air, and when the underwear is woven with anopen mesh it is especially satisfactory. Next to linen cotton isto be preferred, being likewise porous. The question of underwear isone to be determined largely by individual taste and requirements, butalways it should be understood that one should wear underwear as lightas is consistent with warmth and as porous as possible. This principleshould also apply in the matter of shoes. Air-tight foot coverings arehighly detrimental as well as uncomfortable. Leather in its naturalstate is porous and therefore a healthful foot covering. Patent-leather shoes, however, have been made air-tight by a specialprocess, and are very hot, uncomfortable and unsanitary. The sole ofthe shoe should consist of nothing but plain leather. So-calledwaterproofing processes, making the shoe air-tight as well aswaterproof, should be avoided. Patented, waterproof soles are highlyobjectionable. If you can have your shoes made to order see to it thatthe sole consists of nothing but leather-indeed a single layer of goodsole leather is most satisfactory. Although such shoes will absorbwater they will dry readily, and the disadvantage of wet feet onoccasions is more than offset by the benefits gained from a porousfoot covering the rest of the time. Anyway, wet feet are unimportant ifthe feet are warm. 

A word about winter clothing. Heavy underclothing is entirely unsuitedto the temperatures maintained inside our houses during the winter. We usually have a summer temperature indoors in winter and should wearsummer clothing. It is true that we require warmer clothing out-of-doorsin winter, but this should be used only when out-of-doors; we should notwear heavy, warm garments both indoors and out. Therefore, whilethe farmer who spends the day in the open would probably need heavy warmunderwear, the city man should dress approximately the same as insummer when indoors, and add the garments necessary for additionalwarmth when going out. Sweaters, gaiters and overcoats should bedepended on when going out-of-doors instead of heavy undergarments. 

Clothing, as I have said, is a necessary evil. So far as possible itshould not hamper our movements and should not deprive our bodies oflight and air. Since it is necessary to wear clothing, I would stronglyemphasize the importance of taking air baths at frequent intervals. When spending the evening in the privacy of your own room, studying orwriting letters, you have a good opportunity to enjoy an air bathduring the entire evening. And furthermore, when at home you should layaside your coat and use no more bodily covering than is necessary. Ifyou cannot take sun baths at a special hour each day, then I wouldadvise that when taking your walk out-of-doors in the sunshine you wearclothing of such a character as to admit the rays of the sun, thusenabling you to enjoy a sun bath during your walk. A special suit ofclothes, 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 buildingvitality. There are differences of opinion as to how much sleepmay be necessary to health, but that sufficient sleep is required ifone wishes to maintain the maximum of energy no one can question. 

Sleep is far more necessary than food. One can fast for many days, ormany weeks if necessary, and without any special disadvantage if heis well nourished before beginning the fast and has a satisfactory foodsupply after ifs conclusion, but no one can "fast" from sleep for morethan a few days at a time without experiencing ill effects. One canscarcely endure an entire week of absolute sleeplessness. It has beenfound that dogs kept awake even though sufficiently fed, suffer morethan when deprived of food and permitted to sleep. When kept awakecontinuously they die in four or five days. Man can endure the strain alittle longer than the dogs, but five or six days usually marks thelimit of human life under such conditions. In early English historycondemned criminals were put to death by being deprived of sleep, andthe same method has been employed in China. Enforced sleeplessness, infact, has been used as a form of torture by the Chinese, being morefeared than any other. The men subjected to this frightful ordeal alwaysdie 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 partiallack of sleep is at least devitalizing and detrimental to health. The late hours kept by large numbers of people in civilized countriesundoubtedly contribute very largely to neurasthenia and allieddiseases. Improvements in artificial lights have contributed largelytoward the increase of the evil of late hours, injurious not onlythrough the loss of sleep entailed, but also because of the eye-strainincidental to strong artificial lights and the drain on the nervoussystem. If civilized man would follow the example of primitive man andof many of the birds and animals in retiring to bed with the coming ofdarkness and arising with the appearance of daylight, this one changewould revolutionize the health of the whole human race. 

How much sleep do we need? This is a question that cannot be answeredarbitrarily as applying in all cases. Individuals differ. Withoutdoubt, some require more sleep than others. 

Thomas A. Edison, who is an extraordinary man, not only in respect tohis vitality but in every other characteristic as well, hasfrequently been quoted as saying that most men and women sleep too much. Mr. Edison himself claims to maintain the best of health with from threeto five hours' sleep out of every twenty-four. We have heard of othercases too, of men and women with exceptional vitality, who have seemedto thrive on four or five hours' sleep. It is possible that this smallallowance of sleep may be sufficient in such cases, but if so, it isundoubtedly due to the exceptionally powerful organism which theseparticular persons have inherited. 

No definite rule can be laid down as to the amount of sleep required bydifferent individuals, for those possessing the greatest amount ofvitality and the strongest organisms will require less sleep than thoseof limited vitality and weak functional powers. Those possessing astrong functional system and great vitality are able to build up energyduring sleep and recuperate from the exertions of the preceding day morerapidly than can those less favored in this respect. In other words, avery strong man can be quickly rested. His system can more rapidlythan that of a weak man repair the wear and tear of his daily work. Theman or woman with limited strength and a less vigorous functionalsystem would require a longer time in which to recuperate. Therefore, what would hold good in the case of such an extraordinary man asMr. Edison cannot be depended upon in the case of the average man orwoman, and certainly will not meet the needs of those who aredebilitated and striving to build vitality. 

Generally speaking, therefore, I maintain that most people at thepresent day sleep too little rather than too much. I would notstipulate any special number of hours for sleeping but I would adviseeveryone to secure as much sleep as he requires. It has often beensaid that if you sleep too much you will be stupid as a result. Suchresults are usually brought about by sleeping in unsatisfactoryenvironment, particularly in stuffy rooms in which the air is vitiatedand really unfit to breathe. I cannot imagine one feeling stupid as aresult of oversleeping when sleeping out-of-doors, or when the supplyof air is absolutely fresh. Excessive heat would probably be conduciveto restlessness, but this is purely a detail which I shall take uplater. Under natural and healthful conditions one will rarely sleep toomuch. If you sleep until you wake up naturally there is little dangerof your sleeping too much. Without doubt most people need from seven toeight hours' sleep; some of them need more, particularly women andchildren, who in many cases require from nine to ten hours' sleep oreven more. These are general statements. Individual exceptions will bemany, but, as I have said, it will be found that those who need lesssleep are men and women of extraordinary vitality. 

The quality of sleep is really more important than the duration ofsleep. It is quality or depth of sleep that is really what counts, and to secure this it is necessary that certain healthful conditions beobserved. The first of these is a normal condition of physical ormuscular fatigue. This is easily distinguished from nervous fatigue orexhaustion in which the entire system is more or less upset. Abnormalstates of this sort arise from excitement, excessive mental work, orother conditions involving severe nerve strain. This nervous fatigue isnot usually conducive to sleep, but a tired condition of the muscles ofthe body generally, as a result of natural physical activity, is alwaysfavorable to sleep. Many who complain of insomnia, therefore, wouldoften be able to remedy their trouble by the simple expedient of a longwalk, covering sufficient distance to bring about the physical fatiguewhich makes sleep possible. Conditions of air, temperature and bedcovering are also important factors in connection with the quality ofsleep. 

If you are a sound sleeper it may be possible for you to secure morebenefit from three to four hours' sleep than a shallow sleeper maysecure in eight hours of a lighter degree of sleep. This extreme depthof sleep means complete rest for the brain, absolute loss ofconsciousness, and, to a certain extent, loss of sensibility in respectto our senses. In the lighter degree of sleep certain parts of the brainmay be at rest, while others are more or less active. Dreamingrepresents a state of partial consciousness rather than a condition ofcomplete rest, inasmuch as various parts of the brain are active. Onemay thus be conscious of his dreams. There is no doubt, however, that inother cases various parts of the brain may be active though we may notbe conscious of their activity. We have all heard of instances wheremathematical problems appear to have been worked out during sleep, andwe have heard of musical compositions and poems being producedduring sleep. All these phenomena represent a condition in which oneis partly asleep and partly awake; in other words, some parts of thebrain are active and others are asleep. In extreme depth of sleep whenall the mental faculties are at rest, the energies are relaxed, and theactivities of the body are at a low ebb; it is such sound sleep thatmakes for rapid recuperation. The deepest sleep generally occurs withinthe first few hours after falling to sleep, and it gradually becomeslighter and lighter in degree until consciousness is reached. Dreams, therefore, represent partial consciousness and usually appear in theearlier hours of the morning. When one states that he dreams all nighthe is invariably mistaken. One may seem to live over periods of daysand even years in a dream, the actual duration of which may be measuredin minutes. The chances are that the dreamer enjoyed a soundsleep before his dreaming commenced. 

Although I have said that depth of sleep is more important than theduration of sleep, yet it is true that when one sleeps very soundlyhe usually sleeps longer. In other words, when one reaches great depthof 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 itwould if one did not sleep so deeply, or, as we would say, so soundly. It will be found that healthy children, who unquestionably sleep verysoundly, also sleep for many hours at a time. They may have dreams butthese 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 ofsleep that a vigorous child en joys will undoubtedly spend the biggerpart of the night in sleep and will acquire exceptional vitality as aresult. 

Bodily rest, even without sleep, is undoubtedly of great value forpurposes of recuperation. To a certain extent such rest, especially if associated with a state of very complete relaxation ofthe muscles, will make it possible to take less sleep withoutserious devitalizing results. The man or woman who suffers frominsomnia should learn that he can recuperate to a considerableextent through simple physical relaxation without the unconsciousnessof sleep. Undoubtedly the physical inactivity common among civilizedraces has much to do with their ability to keep late hours. But ofcourse this involves more or less nerve strain. The brain does not getsufficient rest, and the loss of sleep involves such an expenditure ofenergy through the brain as to constitute a serious drain upon thenervous system. Even though rest for the body during consciousness is ofcertain value, it cannot go very far in taking the place of true sleep. To the higher centers of the brain and nervous system anopportunity must be given for the complete relaxation that comes onlywith the entire loss of consciousness. 

As I have already said, those who are lacking in vitality and who aretrying to build strength need more sleep than those who arealready strong. Especially those who find it difficult to sleep needadditional nervous strength and should carefully observes rules thatwill promote sleep. One will often hear sufferers from insomniacomplain that they never sleep! They are convinced that night afternight and week after week passes without their being able to close theireyes in slumber. They are deluded in every case, because they could notmaintain life for more than five or six days if this were true. Thefact is that they drop off to sleep and then awaken without beingconscious that they have been asleep. At the same time, in all suchconditions, it is necessary to improve the quality of sleep so that itwill be truly refreshing. I have already referred to the influence ofgood healthy muscular fatigue as a means of enabling one to sleep. Walking and out-of-door life will in almost every case make thenervous 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 conditionof bodily fatigue. To induce this, I would recommend a walk in theevening before going to bed, covering several miles. Although walkingfor health should ordinarily be brisk enough to stimulate breathingand arouse an active circulation, thus strengthening the internalorgans, for the purpose of promoting drowsiness the last mile or twoof the evening walk should preferably be very slow. Fast movements arestimulating to mind and nerves. Slow movements have a sedativeeffect. By walking very slowly as if one were tired the desired effectof fatigue is more satisfactorily secured. One imagines the need of restunder such conditions. 

The quality of the air is another important factor, though I need notdwell upon that here. The air you breathe during sleep shouldbe especially fresh and pure, particularly so because of the moreshallow character of the breathing. If you are in a room, all thewindows should be open as wide as possible. If you have a coveredbalcony or porch, or if you can avail yourself of a flat roof, it isalways advisable to sleep out-of-doors. The increased vitality willmore than repay you for your trouble. There is something aboutout-of-door sleeping that vitalizes, energizes, and refreshes one toan unusual extent. 

Circulation is another important factor in sound sleep, especially fornervous persons. Many of those who complain of an inability tosleep suffer more or less from congestion of blood in the brain; alsothey complain of cold feet or cold hands and feet. In such instances, warm feet will often bring a solution of the problem. In some instancesdrinking a half cup of hot milk or hot water before going to bed willdraw the blood from the brain and enable one to sleep. A hot foot bathbefore going to bed will do the same thing, or one may use a hot-waterbag or hot flatiron wrapped up in flannels, or even a hot brick treatedin the same way, to keep the feet warm when in bed. In extreme cases itmight be advisable to apply cold packs to the head while applying heatto the feet or when taking the hot foot bath. 

Another measure of special value for nervous persons is a bath at thetemperature of the body, to be taken for a half-hour before goingto sleep. In cases of extreme excitement, anger or nervousness this bathis invaluable. Fill the tub with water at 96 degrees Fahrenheit or98 degrees Fahrenheit. You can remain in this bath for several hourswithout harm, for it is neither weakening nor stimulating. It has asoothing effect upon the nerves and is even valuable in preventingattacks of hysteria or other nervous difficulties. This particularbath is so effective in hospitals for the insane that it hasfrequently obviated the use of padded cells and straight jackets. It isjust as effective for the nervous person who wishes to overcome theexcitement that is preventing sleep. A half-hour bath should besufficient for ordinary purposes. Another remedy of great value forsoothing the nerves is the air bath. I have referred to this in anotherpart of this volume, but it is extremely valuable for quieting thenerves in cases of insomnia. If the room is comfortably warm, an airbath can be advantageously taken for half an hour before going tobed. 

One of the most valuable remedies for those suffering from sleeplessnessis to lie in an air bath during the entire night. This idea can becarried out very easily by raising the bed covering in such a way as toremove its weight from the body, thus providing what we might call achamber of air in which to sleep. With the aid of a large safety-pin ora 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 thebed and then by means of a string passing through the safety-pin andrunning from the top of the head of the bed to the top of the foot ofthe 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 iscold, but if the covering is thick enough and the air is entirelyexcluded, a perfect air bath, warm and comfortable, can be enjoyedduring the entire night. The head, of course, will keep its usualposition outside of the covers. No underclothing or night clothingshould 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 manyare overheated by an excess of covering. It should not be necessary tobury one's self underneath a heavy load of covers in order to keep thefeet warm. Use as little covering as possible and still maintain thebodily warmth. Eider-down bed covers are very valuable because oftheir light weight and great warmth-retaining qualities. Overheatingduring sleep produces restlessness and robs one of the sense ofrefreshment on awakening. The question of cold feet I have alreadydealt with. The difficulty, in most cases, is one of defectivecirculation before going to bed. If one will be sure that his feet arewarm and his circulation good before retiring to bed he will invariablyhave no trouble of this kind, even during winter time. I do not meanthat one should be chilled by insufficient bedding, but I certainlywould advise as little covering as is compatible with a comfortabledegree of warmth. 

The feather beds, much used in Europe, are undesirable, as they areunsanitary and are too warm for nearly all seasons of the year. It isalways best to sleep between clean linen sheets. For purposes of warmth, however, bear in mind that cotton is of very little value, whereasanimal-product covers such as wool and down, or feathers, areexceptionally 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" shouldbe the chief consideration in cold weather. And in using woolencoverings you can get sufficient warmth without much weight and with thevery least quantity of covering. In summer use only a single woolenblanket or a light cotton coverlet over the sheet. When the nights arehot and sultry it would be well to use no covering of any kind. 

For warmth in winter special attention should be given to warm fabricsunderneath the lower sheet as well as the coverings. One maybecome chilled from underneath if lying upon a thin mattress or anuncovered mattress. A wool-filled comforter, or double woolen blanket, placed over the mattress and under the sheet will contribute greatly toone's warmth. If the mattress is of proper thickness one can becomfortable with less covering and therefore less weight. However, Iwould suggest as a better plan the one that I have presented of sleepingin a virtual air bath the whole night through. 

The use of a pillow is necessary in nearly all cases. When one issleeping on his back a pillow is certainly an objectionable feature. Ittips the head forward and is conducive to round shoulders. A pillow isof value when sleeping on the side or in the partial face-downwardposition, as indicated in the illustration. 

The accompanying illustration shows a special position that I canrecommend for securing restful sleep and for insuring deeperrespiration. In this position you sleep with the body tipped forwardpartly upon the chest, and on the forearm, with one elbow just back ofthe body and hand under the waist. The knee of the upper leg will bedrawn up somewhat. While this is a very comfortable position its chiefadvantage lies in the effect upon the respiration. It will be notedthat in this position the organs lying below the diaphragm are placed ina suspended position, so to speak. The stomach and other organs bytheir own weight pull downward from the diaphragm, thus naturallyallowing more space in the lungs, and particularly in the lower partof the lungs. Through the simple effect of gravitation, therefore, thisposition allows one to breathe a larger amount of air through theentire night. One may turn from one side to the other in order to changethe position, as it will be equally comfortable on right or leftsides. In cases where there is weakness of the heart the left-sideposition can not be recommended if discomfort of any sort is noticed. 

One often hears a reference to beauty sleep and is often asked: "Is itreally true that an hour of sleep before midnight is equal to twohours after midnight?" There are many writers who claim that the timewhen you sleep matters but little if you secure a sufficient amount ofsleep. It is doubtful, however, if this view is absolutely correct. I aminclined to lean towards the old-fashioned view as to the good effectof early retiring on beauty development that is based on healthbuilding. 

In one sense, it is reasonable to conclude that an hour of sleep beforemidnight is worth more than an hour thereafter. I am satisfied thatthere is greater exhaustion of the body from late than from normalhours, and it is difficult to get the full benefit from sleep whengoing to bed after midnight. At least the nerve strain of artificiallight tends to produce a certain degree of vital depletion that onewould not experience if his waking hours included only the daylight. Then again, there is probably some mysterious influence that wedo not fully comprehend which makes sleep at night more restful thansleep during the daylight. Those who go to bed at midnight orthereafter use several hours of daylight in the early morning forsleeping. I realize that there are nocturnal animals and that the humanrace has developed nocturnal habits to a certain extent, but the humanrace and the animal life of the world generally have followed the habitthrough the ages of sleeping at night. Without doubt a revolutionarychange in this habit has more or less effect upon the restful characterof our sleep. Perhaps the mere question of light has much to do withit. Daylight is stimulating. Light has a chemical action and tendsto stimulate animal metabolism. Darkness, or the lack of light, tendsto a restful condition. Without doubt this question of light has much todo with the supposed benefits of sleep before midnight. The old sayingthat "early to bed and early to rise makes a man healthy, wealthy andwise" may not hold true in the matter of wisdom and wealth in allcases, but there is no doubt it has much to do with the development ofhealth and vitality. 

CHAPTER XX: Mind-The Master-force for Health or Disease

We hear of many miraculous achievements in the building of health andthe cure of disease through mental influence. The mind is unquestionablya master-force. I will not go so far as to say it is limitless, forcertainly a hungry man cannot imagine he is eating a dinner andsecure the same benefits that he would from the meal itself. Nor can aman who is passing away into the other world, through a definite vitaldefect, bring back life through mental force. 

But we should remember that many diseases are to a great extentimaginary. And some of those not actually imaginary may at least bebrought 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, itis well to remember that the mental state is the actual cause ofdisease. You become blue, hopeless and to a certain extent helpless. You see nothing in the future. Life is dull. Ambition, enthusiasm, haveall disappeared. It would not be at all difficult for this state of mindto bring about disease in some form. 

Health, strength, vitality of the right sort, should radiate all theelements and forces associated with life's most valuablepossessions. Happiness and health are close friends. It is verydifficult to be gloomy and miserable if you are healthy. It is perhapseven more difficult to be healthy if you are gloomy and mentally ugly. 

Therefore it is a wise precaution to cultivate a hopeful spirit. If theday is gloomy, if the sun is obscured by clouds, then develop thesunshine in your own spirit. Try to radiate good cheer. By seeking tocheer up others you will cheer yourself up, for always when wehelp others, we inevitably help ourselves, though this should not be ourmain purpose in the action. When we try to build up the characters, improve the morals and add to the mental and physical stability ofothers our efforts develop our own powers. Therefore, the best way tohelp yourself is to help others. 

We have a remarkable exemplification of the value of mental influence inwhat is known as Christian Science. Even the most prejudiced enemy ofthis cult will admit that many remarkable cures have been accomplishedthrough the principles it advocates. These cures alone indicateclearly that the mind is a dominating force that works for good or forevil. They prove that your thoughts are building up or tearing downyour vital forces; that to a certain extent "Thoughts are things, " thatgood thoughts are a real tangible influence for developing mentalor physical force, and-that bad thoughts have an opposite influence. Itis well for each one of us to determine clearly whether the thoughtsthat fill our minds each day are constructive or destructive innature. 

Your thoughts can actually destroy you. They can kill you as unerringlyas a bullet fired from a rifle. Keep this fact very definitely beforeyou, and try to make your thoughts each day the means of adding to yourlife 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 ahabit. Therefore, it is a splendid plan to become slaves of good habits. One who has acquired the chronic habit of worrying needs a mentalantiseptic. Worry never benefited anyone; it has brought thousands to anuntimely grave. To give prolonged and grave thought to a problem thatmay come into your life, with the view of forming an intelligentconclusion, should not be called worry, but anxiety. There is a verygreat difference between worry and concentrated study of a vexingproblem. The characteristic of worry is a tendency to brood anxiouslyover fancied troubles. The typical worrying mind will take meretrifles and magnify them until they become monumental difficulties. Manyacquire the habit of going over and over again, and still again, thevarious unpleasant experiences which they have passed through duringlife. This inclination is baneful in its influence, To such persons Iwould say, eliminate the past. Try the forgetting habit, cultivatehealth and along with it good cheer. Make your mind a blank so far asthe past is concerned, and fill it with uplifting thoughts for thepresent and the future. Worry is a mental poison, the toxic elementproduced in the mind by retention of waste matter, thoughts of the deadpast that should have been eliminated with the passing of out-wornperiods of existence. 

Self-pity is another evil. It is closely allied to worry. There are manywho cultivate a mental attitude of this sort because of the sorrowsthrough which they have passed. Such individuals find their chiefdelight in portraying, in vivid details, the terrific sufferings whichthey have had to endure. No one has suffered quite so much as they have. They harrow their friends by going over frequently and persistentlythe long, gruesome details of their "awful" past. This habit isdestructive to an extreme degree. Why harbor past experiences thatonly bring sorrows to mind? Why add to the bitterness of your dailylife by dragging up the lamentable past? Why pass along toyour friends and acquaintances pain, sorrow and gloom? Each humanentity is a radiating power. You have the capacity of passing aroundpain or happiness. As a rule, when you ask a friend to "havesomething with you" your offer is supposed to bring good cheer. Yousurely would not ask a friend to have pain with you, or share with youthe gall of bitter, experiences through which you have lived. Therefore, if you are the victim of self-pity and if your own past sufferingsdiscolor your every pleasant thought, at least do not taint the minds ofyour friends. At least keep your direful broodings to yourself if youare determined to retain them. It is, however, far wiser and manlier toavoid such thoughts, in which case your memory of these torturingexperiences will gradually fade away. Live in the future and forget thepast. The man or woman who lives in the future, and for thefuture, will invariably be optimistic and cheerful. It is a good habitto cultivate. 

Then there is a mental poison called anger. Avoid it as you would avenomous snake. It has indeed been said by scientists that the venom ofthe snake is developed through anger, induced by impure circulation, forin reptiles the pure arterial blood mixes in the imperfectly formedheart with the impure venous blood. Scientists have also stated thatanger produces a poison in the perspiration that emanates from thehuman body. This may or may not be true, but there is no question, however, about anger being a mental poison. It represents a tremendouswaste of nervous energy. To be sure, there may be occasions when angeris justified, when it is actually desirable, but such occasions arerare. Learn to master such emotions. Get control of your feelings andmental states. Avoid useless anger definitely and finally. It usuallyindicates a lack of mental control, and should be recognized as adestructive force to be carefully avoided. 

Hate is, to a certain extent, synonymous with anger. One may call itanger in a chronic form. Hate and the personal enmities associated withit develop emotions and characteristics that unquestionably have adestructive influence. Why hate anybody? Why waste your nervousenergies by trying to "get even" with a fancied enemy? A tremendousamount of human energy is wasted in this manner. You may be impressedwith the idea that someone has wronged you. You lie awake at nightforming plans for "getting even. " Every mental effort spent in thisdirection is not only destructive to body, mind and character, but itrepresents a waste of nervous energy. One's life should be so filledwith useful activities that no time will be left for a waste of thissort. 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 offailure. No man can succeed who wastes his nervous forces in thismanner. 

Then there is the poison of avarice. Financial gain seems to be the oneend and aim of many ambitious men. They struggle day after day and yearafter year in the whirlpool of perverted enthusiasm, lookingcontinuously for wealth and still more wealth. But there is somethingmore in life than money. Health, for instance, is worth a thousandtimes, and self-respect should be rated a million times, more thanmoney. Do not allow a struggle of this sort to enslave you. Do notallow pursuits of any sort to interfere with the development andmaintenance of those powers that indicate superior manhood andwomanhood. It is also well to avoid the complaining and critical spirit. You will find frequent references in the Good Book to what might betermed the thankful spirit. It commands us to be thankful for what wehave received. And whether or not the tenets of theology appeal to you, the thought presented is of the greatest value. If you can be thrilledeach day with gladness because of the remembrance of pleasures that youhave enjoyed the previous day the mental influence will be invaluable. Being thankful for what you have received does not necessarily indicatethat you should not strive for more and better things. Dissatisfactionor discontent is not always necessary to spur one on to added powers andresponsibilities. Avoid the complaining spirit, which will add gloom anddespair to your life, no matter what may be your environment. Bethankful for the favors and opportunities that may have come to you, bethey large or small, and your mental attitude in this respect willrepresent a potent health-building influence. 

Envy is another evil it will be well to avoid, largely because it isinspired by selfish attributes. Do not envy others the joy ofpossessions that may be theirs. Happiness, after all, is worth butlittle if it comes unearned. Life's greatest pleasures aresecured only through intelligent and diligent efforts. They come asthe results of hard work. A man who inherits great wealth secures littleor no benefit from it. It adds but little to his pleasure in life, forthe greatest possible happiness comes from the pursuit rather than theattainment of an object. More happiness comes from the pursuit ofwealth or pleasure than from its actual attainment. Let the attainmentof truth be your aim. Truth is magnificent. It is tremendouslyweighted 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 maybe devious and hard to follow. Dangers of all sorts may beset you, asyou struggle along the rugged pathway that leads to truth, but therewards will amply repay you for every effort. 

Don't be a leaner. Try to stand alone. Be yourself. Bring out your ownpersonal 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 areeducational brick factories tuning out their products stamped exactlyalike. Individuality is crushed out. Now the child is not so much likeclay to be molded into any form, as it is like a precious crystal, thatmust be shaped with regard to its original nature. Each human soul isan uncut diamond. It often has within it capacities and powerswhich, if developed, might achieve results which we now expect onlyfrom exceptional human beings. Therefore; be yourself. Hold up yourhead, throw back your shoulders; remember that the earth and all thatis thereon belongs to you. Anyway, it is well to be inspired by such athought. It is the proper mental attitude. Life is a hard battle, andthe rewards are to the strong and courageous. Be inspired by thedominating determination to get all there is in your life. Develop allyour capacities and powers to their utmost limit, and then you can restassured, that every thought that stirs your soul will be upbuildingrather than destructive in nature. 

CHAPTER XXI: The Laugh Cure

The physiological effects of the mechanical and mental processesinvolved in laughing are not generally understood and appreciated. The"laugh cure" is a reality, for it is a remedy of very great value. Manya man, placed in a trying situation, would have been saved fromtragical consequences if he could have found some means of arousing theemotions 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 emotionsassociated with laughter and good humor should be encouraged at everyopportunity. There is no question that laughter has valuablevitalizing qualities. It undoubtedly adds to one's stamina. It gives onea 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 cloudsobscure the sky. No matter what other efforts you may be making tobuild strength and vitality, do not allow the serious aide of life tooccupy you continuously. 

Each day should have its laughing time, or its many laughing times. Itis barely possible, of course, that laughing, like any otheremotional expression, would become tiresome if overdone, but I aminclined to doubt the possibility of harmful effect under anycircumstances. "All work and no play makes Jack a dull boy, " and therelaxation and recuperation that go with laughing should be soughtwith a certain amount of regularity. If you cannot find recreationof this kind through any other source, then attend a "funny show. " Go toa theatre where merriment is supreme. On such occasions at least Iwould avoid tragedies or dramas that are inclined too much toward thesorrowful side of life. Personally, I have never had much use for playsof this sort. There are slough serious experiences in life withoutsearching for recreation in the sorrows of others, which are, afterall, only the expression of the imagination of some brooding dramatist. Some abnormal characters find pleasure in misery. I have heard somewomen say that "they enjoyed a good cry so much, " and that "cryingdramas were just grand. " But I have been unable to discover anythingrational in such sentiments. 

I may say, however, that in a sense there is a certain basis for thissentiment under certain circumstances. For crying, like laughter, hasthe physiological effect of producing a relaxation of tense nerves. There is a fundamental basis for crying, but this applies only toexceptional instances in which there is too much nervous tension. Whennerves are strained to the "breaking point, " crying will bring abouta state of relaxation, and one will feel better. If there are times ofstrain when laughter is utterly impossible, then crying might even bebeneficial. The effect on the breathing is very much the same in bothcases, and there is a curious similarity in the action of thediaphragm and the mechanical character of the expulsion of the breath. Looking tat a person from behind, one cannot tell whether he is laughingor crying. Both produce relaxation of the nerves, both increase theactivity of the lungs, and both involve a form of gymnastics for thediaphragm and entire breathing apparatus. 

But, while crying offers relief from extreme tension or grief, it doesnot justify crying for the so-called pleasure derived from it. Laughter is a pleasure, in itself, as well as a symptom of merriment. Itis the expression of keen, bounding joy. It is an emotivemanifestation that stirs one's whole nature and vitalizes every part ofthe body. There is a sound, physiological basis for amusements that makeus laugh. Taking the world over, incalculable sums of money are spentfor amusements that make us laugh, and it is money well spent. It is asound and healthy instinct that leads the tired business man or thetired laborer to seek for mirth-provoking recreations. Professional"funny men" like John Bunny and Charles Chaplin undoubtedly add tothe health of the human race, and they add to the vitality of thosein whom they stimulate laughter. I feel sorry for anyone who has lostthe power to laugh freely and heartily. When a man has brooded so muchover 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 oneof the truest things that Ella Wheeler Wilcox ever said. For a laughthat is spontaneous and heartfelt is truly contagious, and in yourlittle world, the circle of your friends, laughing brings a richreward in increasing your own happiness as well as theirs. 

The bodily expression and mechanical efforts that go with happiness willoften induce the feelings and emotions associated therewith. To provethe accuracy of this statement, some morning when you are feelingespecially gloomy and unpleasant, look into your mirror and gothrough the process of trying to make yourself smile. Screw up yourfeatures in such a manner as to force the required contractions of thefacial muscles. If you continue your efforts long enough you willsurely be rewarded by a real smile, and with the sense of good cheerthat a smile will bring. You will make the surprising discovery at itis no longer an effort, for you will smile spontaneously. 

To go even further try the laugh cure in the following manner. First ofall assume a laughing position, in order to laugh properly and to securethe best results. Stand with feet far apart, and with the knees slightlybent. Now bring the palms of both hands down and "slap" them vigorouslyon the legs just above the knees, and then swing your bent armsoverhead, making a noise as nearly as possible like laughing. Yes, youare quite right, it will sound very much like a cold stage laugh atfirst, and you will have to force it, but as you go on with theexperiment it will gradually become more natural. Continue this longenough and I defy anyone to differentiate the emotions aroused fromthose associated with a real, spontaneous laugh. 

In fact, if you have company while you are going through this process, Iwill guarantee that they will soon be "guffawing" loudly and violently. This experiment is an excellent one to thy on a company that isespecially dull and in need of something unusual to awaken the spiritof good cheer. 

CHAPTER XXII: Singing-The Great Tonic

Singing was designed by the Creator as a means of giving vent to joyousemotions. When one is overflowing with happiness it is entirely naturalfor him to break forth into song. Therefore when you sing the bodilymechanical efforts associated therewith are naturally inclined toarouse the mental attitude of joy, delight and allied emotions. I havealready explained the tremendous value of certain bodilypositions and mechanical efforts as a means of influencing the mentalattitude. If singing is naturally the expression of joy, then by forcingoneself to sing when mentally downcast one encourages, and at timesactually produces, happiness and good cheer. 

But it is not only for its influence upon the mind that singing isvaluable. It is a physical exercise requiring considerable effort. Itwakes up the diaphragm. It promotes active circulation. It improvesdigestion. Therefore it has a double value for stimulating the physicalas well as the mental functions. I would by all means encourage everyinclination towards physical efforts of this sort. 

Remember that the cultivation of the singing voice especially requiresthe expansion of the lungs. It means that breathing exercises ofunusual value will be practiced diligently and persistently on everyoccasion that you exercise your vocal powers. It not only affects thelungs but the action of the diaphragm involved, and serves to massage, stimulate and invigorate the internal organs lying underneath. Thereis no need to dilate upon the value of exercise of this sort, for Ihave referred to this aspect of the question in a previous chapter. 

If you have no special knowledge or training in the use of the singingvoice, then simply do your best. Sing at every opportunity. If thereis no music in your voice do not allow this to discourage you. Followout the idea that singing is an exercise pure and simple. Let yourfriends understand that you are not impressed with your vocal ability, but that it is simply a form of exercise you take with religiousregularity. Naturally if you can secure the opportunities associatedwith a musical education you are to be congratulated, and musicaltraining largely devoted to vocal culture is far more valuable in itsinfluence upon physical and mental powers than when limited toinstrumental 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 voicewill improve the speaking voice to a similar degree. Effective speakersdo not always have musical voices, but all good singers possess goodspeaking voices. Therefore the work that you may do with a view toimproving your singing voice will surely add to your vocal capital. 

Furthermore, all the time spent in the development of your voice shouldbe 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 "awayfrom oneself. " You will find no more effective means of diversion fromexhausting mental responsibilities, since you cannot think of somethingelse 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. Tosing properly you should really be influenced by joyous emotions, and, though your musical efforts may be forced and mechanical in thebeginning, you will usually find that the delight ordinarily associatedwith vocal expression will soon appear as a result of the physicaland mechanical efforts involved in the training of the voice. 

Naturally it is advisable to use the singing voice in the mostadvantageous manner, if possible, and it would therefore be well tosecure the advice of competent instructors if you can, or at least togain what helpful information there is in books on the subject. It is, of course, impossible to give any detailed advice in this shortchapter, but I may say that I am engaged in the preparation of a bookon vocal culture which will deal with the subject in an unusuallypractical manner. Voice culture, in many instances, is a mysterious andintricate study that even many of its teachers do not seem tounderstand in every detail. It is a notorious fact that many so-calledvocal instructors, including some of the highest-priced members of theprofession, frequently ruin magnificent voices by wrong methods ofinstruction. It is a simple matter to build up a good voice, but it isalso a simple matter to ruin one by unnatural methods of training. 

It is therefore well to learn to use the voice in a strictly naturalmanner, 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 thevoice. Although there may be a reasonable excuse for a difference onsome of the minor details of voice culture, yet there are certainfundamental principles upon which there should be a definite agreement, and it is these basic principles which will be presented in the bookto which I have just referred. 

At all events, whether or not you desire to take up vocal culture in aserious way, at least you should make it a point to sing atevery opportunity. Break forth into song whenever the slightest excuseappears. If your voice is harsh, unpleasant and reminds your friendsof a carpenter filing a saw, do not be discouraged. Every vocal artisthad to make a beginning. No matter how bad your efforts may beyou can probably recall voices that are still worse. Remember also thatall voices improve with training. It is a matter of commonagreement among instructors that anyone who possesses a speaking voicecan also learn to sing. Anyway, at the worst, your hours of practice canbe so arranged as to avoid annoying other people, or you can adopt amethod that I have often used. For instance, when you are on a train, orin a busy centre of the city in which there is a combination of noiseswhich will drown your own voice, you can then sing or hum to yourheart's content without annoying others. Remember that humming, if youcarry it out with sufficient breath to produce real resonance, ispractically as good as singing for the training of the voice. 

There is one particular point of special value, and that is theadvantage of singing when the stomach is empty. Vocal artists commonlyrefuse to sing immediately after eating. Your voice is free and full andclear when the stomach is empty. A few minutes of singing before eachmeal would enable one to digest his food far more satisfactorily. Itwould also establish the mental attitude best suited to perfectdigestion. 

Whenever you find responsibilities crowding upon you beyond your powerto bear them, or when you realize that your mental attitude issour, crabbed and pessimistic, then is the time to break forth intosong. Nothing will bring about a pleasing change more quickly. Hum atune. Sing some popular song. Put your soul into your efforts as muchas possible, and you will literally be amazed at the value of thissuggestion. 

CHAPTER XXIII: The Daily Regimen

Following is a brief summary of the suggestions in this volume which maybe incorporated in the daily regimen:

Rise from six to eight o'clock. Drink a cup of hot or cold waterimmediately upon arising. 

Take the thyroid-stimulating exercises. Follow by spine-strengtheningmovements 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 whilefollowing the hot-water-drinking regimen as under ordinarycircumstances. The bath may be varied from time to time by taking acold 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, suchas oranges, apples, pears, grapefruit, grapes, etc. 

Throughout the day while following your daily duties remember thesuggestions in reference to proper position. Make a continuous andnever-ending fight to keep a straight spine. Hold the chin in, down andbackward, with spine erect as nearly as possible, whether sitting orstanding. 

Be hopeful, be cheerful, but cultivate the fighting spirit. You cannothave too much will power, determination. 

Eat your first hearty meal between twelve and two o'clock, dependingupon the time at which you had breakfast. From five to six hoursshould elapse between meals to insure perfect digestion. Masticatethoroughly. Enjoy your food as much as possible. Do not eat without akeen appetite. 

Try to take a walk some time during the day. Remember during this walkto practice the thyroid-stimulating exercise-chin inward, downwardand backward while holding a deep full breath, with the abdomenexpanded. 

Do not forget the necessity of using liquids freely. Have water close athand so that your thirst can easily be satisfied. 

Some time during the day, if possible, take some form of outdoorexercise which will compel deep full breathing similar to thatinduced 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 mysuggestion for closing the meal with a little acid fruit. A few spinalexercises, a walk or a short run before retiring can be highlyrecommended. 

During the evening, if convenient, take an air bath. 

Take a combination sun bath and air bath in the morning or at any timeduring the day that is convenient. If you cannot take a regular sunbath wear light-colored clothing and walk on the sunny side of thestreet 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 timewithout the warning of an alarm clock. 

THE END