HYGIENE OF PUBERTY.
Home Life; Corsets; Shoes; Underwear; Nutrition; Diet; Water;
Constipation; School Life; Spinal Curvature; Exercise; Walking; Running.
"Every man is the architect of his own fortune."
PSEUDO-SALLUST.
Home Life.-- With beginning menstruation the equilibrium of the body
is very easily disturbed, so that even in the case of the healthy girl
some precautions should be taken and a rational regime should be
adhered to; while in the case of the delicate girl a still more
careful attention will have to be directed toward her weak points, in
order that she may develop into a healthy woman.
For every girl at this time of life home is preeminently the place; so
that she may not only have the benefit of a mother's watchful care,
but also lead a life as free from conventionalities and as much in the
open air as possible. No girl should be sent away to school at this
period of rapid growth and development; nor should girls of the
working classes, when it can possibly be avoided, be sent out to fill
positions as clerks in illy ventilated stores, in factories, or as
domestics. If a girl can be kept at home until she is eighteen years
old, she will be a much stronger, healthier woman than would otherwise
be possible.
Corsets.-- At this period of life it is particularly necessary that
the clothing should be warm and at the same time sufficiently loose to
prevent the constriction of any part of the body. And whatever the
adult woman may elect to do in the matter of wearing corsets herself,
she does her young daughter an irreparable injury by constricting and
moulding her growing body in these corset-splints. Corsets placed on
the young girl interfere with the functions of circulation,
respiration, digestion, and of the pelvic organs, also with muscular
development. In addition to all this, the girl is handicapped in
taking all outdoor exercises and athletic sports.
The lungs, heart, and great blood-vessels are placed in and completely
fill an air-tight, distensiblecage, which is most distensible at its
base.
The least chest girth of the adult woman-- that is, the under-arm
girth around the chest-- that is consistent with health is
twenty-eight inches; and this girth must be enlarged three inches in
forced inspiration. In ordinary respiration the waist expansion should
be one-half to one inch, while during great muscular activity it
should be from one and a half to three or four inches. One-third of
the lungs lie below the point of beginning corset pressure, so that
with tight corsets this amount of lung substance must be more or less
useless.
It is self-evident that any restriction placed about the waist, by
preventing the full expansion of the ribs and the descent of the
diaphragm, will further embarrass the heart's action by diminishing
the amount of room it has to work in, at the same time that it
diminishes the amount of oxygen which is inspired. Fresh air is by far
the most important part of the daily food. It is in the lungs that the
blood throws off its carbonic acid and other impurities; but it is
able to do this only when the lungs are supplied with an abundance of
oxygen. Every inch which a woman adds to her chest measure adds to the
measure of her days.
Great physical injury has followed women playing lawn-tennis while
tightly corseted. And although dancing is a much milder exercise,
since it frequently takes place in an overheated and poorly ventilated
room, fatal results occasionally occur from the same cause.
Standing erect calls into action almost all the muscles of the trunk,
neck, and lower extremities. So long as the line of gravity falls
within the area of the feet, the muscular effort required is so slight
that it is little more than the tonicity contained in all living
muscle. The greater the displacement of the line of gravity, the
greater the muscular effort required to maintain the equilibrium of
the body. Up to a certain extent, exercising the muscle develops the
strength and size of the muscle. On the other hand, when a muscle
within the body is unused, it wastes; when used within certain limits,
it grows. But when the corset splint is applied to the body of the
young girl, it supplants the functions of the abdominal and back
muscles, which is to hold the trunk erect, and these muscles gradually
grow weak and waste. And so the liability to the various spinal
curvatures is increased.
The original object of the corset was to give greater prominence to
the hips and abdomen. But fashions change! In "the French figure" or
straight-front corset now in vogue the pelvis is tilted forward,
producing a sinking in of the abdomen and a marked prominence of the
hips and sacrum, necessitating a compensatory curve of the spine which
increases the curvature forward at the small of the back-- a deformity
which, a few years ago, women were going to orthopedic surgeons to
have corrected. In this attitude the line passing through the centre
of gravity strikes the heels, the knees are hyper-extended, and the
muscles of the calves and thighs are rendered tense.
By interfering with the muscular development and digestion, the girl
is very apt to become angular, flat-chested, anemic, and to have a
muddy complexion. And so the corset really defeats the object for
which it was put on-- that of giving the girl a good figure and
enhancing her beauty.
There is no objection to girls wearing any of the various forms of
hygienic waists now on the market.
Shoes.-- The feet are the part of the body to come in contact with the
greatest degree of cold, whether on the floor of the house or the
pavement of the street. Hence it is a matter of prime importance to
the entire body that the feet should be properly clad.
The thick-soled, flat-heeled shoes which became popular with bicycling
and golf are most hygienic, and it is highly desirable that this style
of shoe should be adhered to for outdoor exercise.
Underwear.-- In our cold and changeable climate the most suitable
undergarment is the "combination" woolen undersuit, which reaches from
neck to ankles and has long sleeves. Much greater warmth is afforded
when the undersuit is moderately tight fitting. Such a suit should be
worn the entire year, the grade of weight being adapted to the season.
Nutrition.-- The nutrition of the body is dependent on the food
supply, digestion and excretion. The growing girl should eat more than
the adult woman, because of her more active life and of the fact that
the food which she takes must not only replace the worn-out material
of the body, but also provide new material needed for growth.
Insufficient food and food of defective quality and composition work
proportionately for more harm during the growing age.
The full adult weight is not attained before the twenty-fifth year.
When the final growth of the body and development of the vital organs
is completed, the function of food is simply to replace waste with new
material and to furnish material for the development of force.
Diet.-- The diet should be a mixed one, consisting of the various
kinds of fresh meats, fish, milk, eggs, poultry, vegetables, fruit,
and fat in the shape of cream, butter, and the fat of beef and mutton.
Animal food improves the condition of the muscles, which are made
firmer than they would be through a vegetable diet. Meat in general
has a more stimulating effect upon the system and is more
strengthening than vegetable food, and it gives rise to a sensation of
energy and activity. The common estimate is that meat should occupy
one-fourth and vegetable food three-fourths of a mixed diet.
Common salt in moderate quantity is essential, but all highly spiced
or seasoned foods should be avoided, also pickles and vinegar. All
"sweets" are harmful, because they destroy the appetite for other
things and upset the digestion. Tea and coffee should be tabooed, as
well as all alcoholic beverages.
Good digestion depends for the most part on serving the meals at the
same hour every day, eating leisurely, and masticating the food well.
There is a great tendency on the part of the school girl to sleep late
in the morning, then "bolt" her breakfast in order to get to school in
time. Nothing could be more pernicious to the digestion, unless it is
the eternal nibbling of candy.
A healthy girl needs nothing between meals. A delicate girl will be
the better for a glass of milk in the middle of the morning and at
bed-time; or pure beef juice may be given instead.
Water.-- Water is needed to keep the kidneys properly flushed. The
amount of urine secreted during the twenty-four hours should be three
pints. Of course it will be less than this if the quantity of water is
insufficient. In addition to the urine about ten ounces of water are
lost from the surface of the lungs, and eighteen ounces from the skin,
making a total of about five pints; and this quantity of water must be
taken daily in order to maintain the equilibrium of the body. The
solid food of a mixed diet contains from fifty to sixty per cent. of
water, so that about twenty-five ounces of water are taken into the
system daily as an integral part of the food. In addition, three pints
more should be taken as plain water. The bladder acts as a reservoir
for the urine, and should be emptied at least three or four times a
day.
Constipation.-- In order to keep the digestive system in good
condition, the refuse matter which collects in the lower bowel must be
evacuated every day. And in order to secure this regular bowel
movement, regularity in the time of going to the toilet is a prime
necessity. And now is the time when the habits of a lifetime are being
formed. If a tendency to constipation exists, it can almost always be
overcome by increasing the amount of fruit and vegetables eaten, also
by eating cracked wheat, oatmeal, corn and graham bread; all of which
increase the peristaltic action of the intestines. The small amount of
water taken by girls and women is another fertile source of
constipation.
School Life.-- When it is considered that fully one-half of the girl's
waking hours are spent in school or in study preparing for school, it
becomes evident that the girl's attitude at her desk should be the
correct one. The malpositions at the desk are the most frequent cause
of lateral curvatures, round shoulders, and flat chests. And these
deformities are more common in girls than they are in boys.
The common faults of the desk and seat leading to these malpositions
are unsuitable shape of the back of the seat, too great a distance
between the seat and the desk, and the incorrect slope of the desk.
The edge of the desk should slightly project over the edge of the
chair. The top of the desk should incline downward about ten degrees
toward the student, and be low enough to allow the forearm to rest on
it without raising the shoulder. The seat should be sufficiently deep
to support almost the entire thigh, and close enough to the floor to
allow the soles of the feet to rest firmly on it. The back of the
chair should be arched so as to support the hollow of the back, and
should reach just above the lower part of the shoulder-blades, and so
make it easy and comfortable for even a weakly child to sit upright.
If the seat is too high, the feet do not rest on the floor, and so the
girl does not get the proper aid from the legs and feet to maintain an
erect position. If the desk is too high, the elbow can rest on it only
by curving the spine and raising the shoulder. The work is brought too
close to the eyes and causes extra strain. If the desk is too low, the
child stoops over it and becomes round-shouldered, and there is a
tendency to become short-sighted.
The pupil should sit erect with the weight equally borne by both
buttocks; the legs should be straight before the trunk, and the feet
firmly resting on the floor. The book should be held about twelve
inches from the eyes.
Spinal Curvatures.-- It should be distinctly borne in mind that
lateral curvature of the spine is a distortion of growth. The
deformity appears and is developed during the growing years. It is
more common in girls than in boys, for two reasons: that at the age
when lateral curvature is first seen, girls grow more rapidly than
boys; and their muscular system is less well developed.
In most early cases the faulty attitudes are clearly the result of
muscular weakness. The growth in size has not been accompanied by a
corresponding development of the muscles. This condition is most
frequently met with in rapidly growing girls, and it is one of the
most common causes of lateral curvature. In these cases proper
gymnastics are indicated, but they should be prescribed and carried
out with much care.
It is upon the erectness, suppleness, and strength of the spinal
column that most of the power and grace of the body depend.
Lack of ventilation is a fertile cause of headache, anemia (or an
impoverished condition of the blood in iron and oxygen), and
dyspepsia. All these are rare before but common after twelve years of
age.
Exercise.-- In physical culture the object aimed at should be the
symmetrical development of all the muscles of the body. Hence the
necessity for bringing every individual muscle into play, at first for
its development, and later for its maintenance.
The tendency of almost all forms of exercise is to develop some
portion of the body at the expense of the rest. The most perfect form
of exercise is therefore that one which will most nearly call into
play all the muscles of the body.
Walking.-- Walking is the only form of exercise which may be said to
be universal. In walking the muscles of the chest get little exercise,
and those of the spine and abdomen even less. In walking the arms
should swing easily at the sides, both from a physiological and an
esthetic point of view. If the girl is weak or is unaccustomed to take
any exercise, the guide for the amount of exercise taken at any one
time must be this: At the first sense of fatigue, stop at once and
rest, otherwise positive harm instead of good may be accomplished. The
girl who depends on walking for her outdoor exercise should walk at
least three miles every day, and walk at the rate of three miles an
hour.
After acquiring as great a walking speed as is consistent with a
graceful and easy carriage, the running exercise should be begun,
gradually increasing the distance, but not the rate of speed.
In exercising, all tight clothing about the neck, chest, and waist
must be removed. Pure air and full breathing are required during and
after exercise. Full breathing not only promotes the change of air in
the lungs, but also quickens the functions of the circulation and
digestion. Eating must be avoided shortly before or shortly after any
considerable exercise, as it impairs digestion.
Running.-- Running is the best exercise for developing the breathing
capacity. While brisk walking is allowable, fast running is not. The
rule for running is to begin slowly, run moderately for perhaps fifty
feet, then increase the speed gradually; but in running for exercise,
never speed to the utmost. A five-mile gait is quite sufficient. The
run should be closed with the same moderation with which it was begun,
and the girl should never stop short, as this sudden arrest of action
gives a most undesirable shock to the heart.
In beginning to take any form of exercise the intensity and duration
of the movements practiced must be increased very gradually, or
positive harm instead of good will be done. As soon as fatigue is
appreciable, the exercise should be discontinued and at once be
followed by complete rest. Rapid respiration, palpitation or
dizziness, headache, the face becoming pale or pinched or flushing
suddenly, a feeling of great heat or excessive perspiration, are all
danger signals showing that the exercise has already been carried too
far and should cease at once. Continued over-exertion carried to a
point of exhaustion leads to an obstinate irritability of the heart as
well as to organic lesions.
Mountain-climbing, rowing, and bicycling call into play almost all the
muscles of the body. Of all the outdoor exercises for girls, swimming
is one of the most perfect. It not only calls into vigorous action
most of the muscles of the body, but spares many of those muscles that
are so commonly overworked, the most of the work being performed by
muscles that are so little used as to have become flabby and weak.
Swimming and sea-bathing must be avoided by girls who have weak hearts
and in whom the reaction after a plunge into cold water is never
established; also by girls with heart disease or kidney disease.
The principal outdoor games are croquet, archery, golf, tennis,
cricket, foot-ball, and base-ball. Of these, croquet is the mildest,
and is for that reason a good beginning exercise. Croquet, archery,
golf, and tennis are all defective in that they cause a greater
development of the right than of the left side of the body.
As the greater majority of these outdoor exercises can only be
indulged in for seven months of the year, they should be supplemented
by exercises in the gymnasium for the remaining five winter months.
There should be the greatest variety possible in the kinds of exercise
taken, not only to develop the body symmetrically, so as to obtain
strength, vigor, grace, celerity, and accuracy of movement, but also
because there is no such potent cause of fatigue as monotonous
repetition of the same act, whether physical or mental.
It has been repeatedly proven that physical deterioration can be
overcome by exercise, and that by so doing the mental capacity is
greatly increased.