CARE OF THE PERSON
It is happily the case that in America the importance of personal
cleanliness is more thoroughly understood, and is more generally
practiced than any of the other important hygienic procedures. While it
is true that there are many--particularly those of foreign extraction,
and who live for the most part in the larger cities--to whom an
occasional bath appeals only as a painful necessity, a very large
percentage of those born in this country bathe regularly. It should be
thoroughly understood that a daily bath is essential, not only from the
standpoint of cleanliness, but from the fact that this practice is in the
highest degree conducive to health. It should never be forgotten that by
cleanliness infectious materials are removed from the surface of the
body, and at the same time the skin is put into a condition to eliminate
from the system those waste products which it is its special function to
remove. The close relationship of the proper activity of the skin to
health is perhaps not generally sufficiently appreciated--for it is true
that the body cannot remain normal when the secretory power of its glands
is impaired, and that even death quickly follows when they cease to
functionate altogether.
_Advice as to Bathing._--Much difference of opinion exists as to the
proper temperature of the water for bathing, some holding that it should
be quite cold, while others are equally positive that it should be warm.
Unfortunately it is impossible to give fixed rules concerning this
somewhat important matter, for there is every reason to believe that it
should be determined in each individual case according to circumstances,
and that, therefore, both may be right. Some persons unquestionably do
better with one, and some with the other. It has been established clearly
that the cold bath is highly stimulating, and where not too prolonged,
and when followed by vigorous rubbing, is undoubtedly healthful for a
large number of people. The cold bath is often used by physicians in the
treatment of diseases of low vitality. Many persons however, are
unpleasantly affected by bathing in water of a temperature much below
that of the body; particularly is this true of women, and the like may be
said of thin and nervous persons of the other sex. It is claimed by the
advocates of the cold bath that those who practice this procedure daily
are practically immune from colds, but this, certainly, is not always
true; on the contrary the writer has seen instances where the cold bath
has unquestionably led to chronic nasal catarrh, with increased tendency
to inflammatory conditions of the air passages. It is also the case that
baths of this description tend in some persons to prevent a normal
accumulation of fat beneath the skin, and keep individuals of this kind
unnaturally lean.
The warm bath is perhaps, on the whole, more popular than the cold, since
it is preferred usually by children and women, and is practiced by a
considerable proportion of adult males. It is unquestionably somewhat
enervating, and at best fails entirely to give the agreeable stimulation
experienced by those who take a cold plunge. It is, however, to be
preferred in those instances where cold water produces disagreeable
effects, and if the bath be not too long continued it is followed by no
ill results. Persons who become lean under cold baths not uncommonly take
on flesh when they begin to use warm ones. It is unquestionably true that
the latter is to be preferred in hot climates.
The sea bath is invigorating not only from the water being cool, but as a
consequence of the pleasurable excitement with which it is attended. Its
greatest disadvantage lies in the fact that there is a tendency to overdo
it, many persons remaining in the water for hours. Ten or fifteen minutes
is as long as the average person should indulge in sea-bathing, and it is
a question if even those who are young and vigorous should remain in the
water longer than half an hour.
Bathing of any kind should be indulged in before meals, the best time
being before breakfast in the morning.
_Care of the Teeth._--Nothing in connection with the subject of personal
hygiene is of more importance than keeping the teeth properly cleansed.
The fact is not generally appreciated that sound teeth stand in a most
intimate relationship with good health, and that disastrous consequences
are sure to follow sooner or later where these most important structures
are neglected.
While it is true that in a person of vigorous health one or two decayed
teeth do not, as a rule, occasion obvious trouble at once, ill effects
are sure sooner or later to be felt. For one thing, a person without good
teeth cannot chew his food well. Those who begin by neglecting what at
first are slight defects in the teeth seem to acquire in the course of
time a sort of habit of doing this, and ultimately disregard and fail to
have corrected the more serious diseases of the dental structures.
Nothing is more common than for the practicing physician to find patients
with one or more teeth partially gone, or, even worse, with only the
exposed roots remaining.
Where cavities exist, food is constantly forced into them, and undergoing
decomposition, the breath of their owner becomes foul, and portions of
decayed food mixed with multitudes of bacteria are constantly swallowed;
sooner or later there inevitably follows under such circumstances
catarrhal conditions of the stomach, which reaches a point in some
individuals where the health is seriously threatened. Not only do bad
teeth produce trouble in the way just mentioned, but there is every
reason to believe that germs that produce disease--particularly those
that cause consumption--not uncommonly find their way to the interior of
the body through the resulting cavities.
It is the duty of everyone to properly cleanse the teeth at least once
daily--to do so after each meal would be even still better. This should
be done with a moderately soft brush, with which it is unnecessary to use
tooth-powders or lotions--though many prefer to do so. Where something of
the kind is desired, ordinary lime-water is perhaps as satisfactory as
anything else; peroxide of hydrogen, diluted eight or ten times with
water, to which a pinch or two of ordinary cooking soda has been added,
undoubtedly aids the cleansing process, and has the advantage that it
leaves a pleasant after-taste in the mouth. In brushing the teeth care
should be taken that every part of the tooth receives attention, it being
not sufficient, as is so often done, merely to brush the front. It should
be the practice of everyone to have the teeth looked over at least once a
year by a good dentist, as even where cleansing is diligently performed
decay frequently sets in on their inner sides.
The utmost care should be taken of the permanent teeth especially, and as
long as it is possible to prevent it no one should be allowed to pull
them. There can be no doubt that life is shortened by the early loss of
the permanent teeth in most, if not in all, cases--not to count loss in
health and happiness that follows their absence.
_Clothing,--Material and Color._--Clothing will be considered in this
article only as regards its function of properly protecting the body,
which it does by preventing the escape of heat, thus keeping the body
warm, or, under other circumstances, by keeping out excessive heat or
cold.
Materials of which clothing is made differ very greatly in their ability
to accomplish the object just mentioned, some being comparatively poor
conductors of heat and hence fulfill the desired function admirably,
while others, for opposite reasons, are of comparatively little value for
this purpose. In general it may be said that structures of animal origin,
such as wool and silk, are much poorer heat conductors than those
obtained from the vegetable world, and as a consequence the former are
justly held in much higher esteem as material for clothing than the
latter. It should not be forgotten, however, that the protective value of
a fabric also depends upon the manner in which it is woven, since those
that are loosely constructed are much warmer, other things being equal,
than those that are put together more closely; this depends upon the fact
that in the former there are innumerable small cavities between the
fibers in which air is contained, and as this substance is a very poor
conductor of heat, it follows that a garment made loosely and containing
many such chambers is warmer than where the number is less. It may well
be the case that a fabric constructed of a material which is a poor
conductor of heat and closely woven may be actually cooler than another
composed of a substance which is a much better conductor of heat but of a
loose texture.
The efficiency of different materials of which clothing is made also
depends upon their capacity to absorb water. This may be done in two
ways: the water may simply collect between the fibers, in which case it
may be in a large measure removed by wringing, or it may be actually
absorbed into the substance composing the fabric, and, as a consequence,
the latter, even though containing much moisture, do not appear damp.
Fabrics made from vegetable materials, as cotton or linen, have little
power of actually absorbing water, and hence they become wet on the
slightest addition of moisture, while on the other hand those of animal
origin have the capacity of absorbing water, and appear dry even after
the addition of this substance in considerable amounts. A person,
therefore, dressed in cotton fabrics will find after active perspiration
has begun that his clothing quickly becomes moist, while if he have on
woolen garments this will not occur. It is particularly noteworthy that
water is gradually removed by evaporation from animal fabrics, which
causes a general cooling without producing a chill; it is therefore
readily understood that woolen clothing is much to be preferred where
active exercise is being taken.
Color is also of some importance in determining the value of a fabric for
protecting the body from the sun's heat. Within recent times we have
learned a great deal respecting the wonderful penetrating power of the
invisible light rays, and we have every reason to believe that these
modify to a very considerable degree every process going on within the
body. The violet and ultra-violet rays are those that unquestionably
exert most influence, and it has been suggested that they may be broken
up and rendered innocuous by covering the body with materials having a
reddish-yellow color. It is not necessary to put these materials on the
outside where they would be conspicuous, but they may be used as lining
for hats and clothing; and there are good reasons to believe that if
their use were generally adopted suffering and actual loss of life from
overheating would be greatly reduced, particularly in warm countries.
_Work and Rest._--Very slowly the people of our country are beginning to
realize that it is quite as necessary to rest as to work, though
unfortunately in some quarters a strenuous life is urged as being only
secondary in importance to possessing a big family; that there is an
intimate association between the two there can be no doubt, since the
latter beyond peradventure would entail the former. It has ever been the
habit and misfortune of sages now and then to desert the field of their
own peculiar activities and to make incursions into unknown
regions--generally giving advice with a dogmatism and finality
proportionate to their ignorance of the subject under discussion.
As a matter of fact the average American works entirely too much, and
while he sometimes accumulates an immense fortune with astounding
rapidity, to his sorrow he often learns later that he has likewise
acquired a damaged heart, premature thickening of his blood-vessels or
nervous dyspepsia with all of its attendant evils. Descended as we are in
a large measure from the most vigorous and adventurous Europeans of the
last few centuries, and coming into possession of a new world where
everything was to be done, this tendency to overwork is most
natural,--and for this reason is all the more to be combated. That we
have been able so successfully to carry the burden for several
generations is indeed remarkable, but there are not wanting numerous
indications that the strain is beginning to tell. If we do not call a
halt, and devote more time to rest and agreeable pastimes, disastrous
consequences are sure to follow, and we will become in the course of time
a race of neurasthenics and degenerates. Attention should likewise be
directed to the fact that men do not develop to the highest point of
mentality who devote their entire time to work, as leisure is absolutely
essential for thought and the development of all that is best in man.
Let us then cast aside the shallow and ignorant preachments of those who
do not understand the subject, and devote a reasonable time to the
reading of good books, to thought, to the cultivation of the arts and
sciences, and to pleasurable pastimes. In these particulars we are far
behind Europe, and we shall never take our place as an intellectual
people until we radically change our method of life. A nation must dream
before becoming great. Let it not be understood from the foregoing that
the writer would in the slightest degree minimize the necessity for a
reasonable amount of work, for he thoroughly appreciates that without
labor neither the individual nor the nation itself could remain sound--it
is only urged that excessive work is quite as much to be feared as none
at all.
_Health and Labor._--As to the number of hours that should be devoted to
labor no rule can be laid down. It all depends on the age, physical and
mental vigor of the individual, and likewise, to a considerable degree,
on the character of the work. Occupations requiring intense mental or
physical strain can only be kept up for short periods of continuous
application, while, on the other hand, quite naturally, those of a less
strenuous nature would permit longer hours. The young man, in pride of
perfect bodily and mental vigor, too often assumes, because he has been
able in the past to do pretty much anything that pleased him without
ill-effect, that he can continue to do the same through life. No greater
mistake could be made.
Anything that has a tendency to undermine the health, repeated
sufficiently often, will ultimately cause a complete breakdown. How often
do we see the strength and beauty of early manhood blighted and turned to
premature old age and death as a consequence of disregarding the warnings
that have just been given! How frequently do we observe young men
rejoicing in the emancipation from home and school and spurred on by the
fatal delusion that while others might suffer they will not, becoming in
the end the victim of that arch enemy of early manhood, consumption!
Every practicing doctor has seen this, not once, but hundreds of times,
and in the vast majority of instances he can say with truth that the
frightful result is a consequence of overwork--too often associated with
nocturnal dissipation. The man who works during the day, and devotes his
nights to alcohol and gay company when he should be sleeping, will
assuredly, sooner or later--and usually sooner--suffer the inevitable
consequences.
To those who live sedentary lives, active out-door exercise is very
essential, but inasmuch as this little volume is being written for those
who live a saner and more healthful existence, it is not deemed necessary
to discuss here this phase of the subject.
_Value of Sleep._--Closely connected with the subject just discussed is
sleep. Here also we have no rules, or laws, from which we can clearly
determine the amount required in individual cases. Overwise philosophers
have asserted that seven hours for a man, eight hours for a woman, and
nine hours for a fool, was the allotted time for sleep. As a matter of
fact, the necessity for repose varies greatly in different individuals,
some of them requiring less while others demand more. It is a safe rule
to follow that every man should sleep as long as he naturally desires,
for nature is a much better mentor than any man could be--however
learned. The majority of men require at least eight hours of sleep for
the day and night, and this should be secured if possible at such a time
as will permit it to be undisturbed; hence it is that man usually prefers
to sleep at night, and, all things considered, it is probably the time
best suited for his repose. We read many marvelous stories of certain
great men who required little or no sleep. Within recent years the press
has frequently contained articles recounting the extraordinary fact that
a certain prominent inventor of this country lived daily on a mere
spoonful or so of food, and only slept a few hours now and then when
there was nothing else particularly to do. Such stories should be
accepted only on absolute proof, as, irrespective of their utter
improbability, one may observe that they are generally insisted upon in
and out of season with a pertinacity that would indicate that they were
conceived and are scattered abroad with the sole idea of impressing the
general public with what a marvelous and unusual person the individual in
question is. There can be no reasonable doubt that they are merely
evidences of childish vanity and puerile mendacity, and are only referred
to here for the reason that young persons, ignorant of the laws of
health, might attempt to emulate them, with results that could be but
disastrous. _Nothing so preserves youth, health, and good looks as a
sufficient amount of sleep, and it is pre-eminently the secret of long
life._
Reference will be made in the chapter on the Hygiene of Infancy to the
necessity of children sleeping as much as is possible. It will do no harm
to say again here that nothing is so essential for the proper development
of the body as sleep, _and that it is absolutely a crime to awaken a
child except under circumstances of absolute necessity._
_Precautions in Respect to Eating._--A sufficient amount of sleep, and a
proper quantity of digestible and nutritious food, thoroughly cooked and
carefully masticated, are the things which above all others are most
important for the maintenance of health. In the chapter on Foods, the
nutritive values and digestibility of the various articles eaten by man
will be discussed with sufficient thoroughness to instruct the reader as
to a wholesome dietary; it is, therefore, not necessary here to go into
the matter fully, but the subject is so important that a few general
remarks will not be out of place.
Eating should never, so far as is possible, be hurried. Nothing is more
important for the proper digestion of food than its thorough
mastication, and this can only be accomplished when sufficient time is
allowed for eating. It is not necessary that this be done to the extreme
advocated by some, but it is certainly of the highest importance that the
food be so thoroughly chewed that it is reduced to fine particles, and
that it should be so soaked in saliva that it may be swallowed without
the aid of liquids of any kind.
It is also desirable that food should not be taken while the individual
is tired, so that it is a good plan where this condition exists for one
to lie down for a short time before eating.
Regularity in eating is likewise of importance, it being best to take the
meals at stated periods; the consumption of food at irregular hours often
leads to indigestion and is a practice which should not be indulged in.
It is highly desirable to have food served under agreeable circumstances,
digestion being accomplished in a much more satisfactory manner if
pleasant conversation be indulged in during the meal, and if the food be
of an appetizing character. Nothing is of more importance in connection
with this subject than to have the food properly prepared. Not only is
thorough cooking important from the standpoint of making foods
digestible, but as is shown in another part of this volume, grave and
sometimes fatal diseases are contracted by a neglect of this important
procedure.
Fruits, contrary to what is generally thought, contain but little
nourishment, and severely tax the digestive powers of those who have a
tendency to dyspepsia. When eaten at all, they should be perfectly ripe
and fresh, and should always be taken after meals rather than before.
_Drinks,--Coffee, Tea, Milk, etc._--Much misconception exists, among
people generally, and even among the medical profession, concerning the
proper amount of water that should be drunk. While this substance is
unquestionably the most wholesome of all drinks, there exists no
necessity for taking it in great quantities at times when the system does
not call for it. It would perhaps be a good rule for all to form the
habit of drinking little while eating, the reason for which will be
explained hereafter.
Coffee is exceedingly popular both on account of its delicious odor and
taste when properly made, and for the reason that it is highly
stimulating. While it is borne by young and vigorous persons of either
sex with apparent impunity, there frequently comes a time in life when it
can no longer be drunk without ill effects. As a general rule, dyspeptics
do not bear it well.
Tea, if properly prepared, is a most palatable beverage, and one that is
generally better borne than coffee. It is more wholesome when taken
without lemon juice, and like coffee it is less disposed to produce
trouble if largely diluted with milk, or if taken without cream or sugar.
Cocoa and chocolate are often used as substitutes for tea or coffee, and
where they agree with the individual are perhaps as wholesome as either.
Both, however, contain considerable quantities of fat, and as they are
frequently prepared with cream, or very rich milk, they are not as a rule
well borne.
While milk might be considered as being almost as much a food as a drink
still the fact that it is fluid, and that it contains a very large
percentage of water, causes it to be regarded as a beverage. When taken
slowly--and this precaution is particularly necessary where it is fresh
and sweet--milk is a drink that should be regarded as being on a par with
water. It contains no injurious substances, but sour milk should, as a
rule, be avoided by dyspeptics.
The cardinal principle in taking beverages of any kind at mealtime is
that they should be drunk alone after the food has been swallowed, as
when they are taken with the purpose of softening the latter, mastication
is seriously interfered with and the proper soaking of the food in the
saliva prevented.
_Alcoholic Beverages._--Alcoholic drinks are so fully discussed in a
latter part of this book that here it may merely be stated that they
cannot be regarded as having food-value to any degree, and so far as the
matter is at present understood, appear to be entirely superfluous, and
even positively injurious. If taken at all, they should be consumed in
extreme moderation, after meals rather than before. The young especially
should be particularly warned against the use of all beverages of this
class.
_A Word on "Soft Drinks."_--Mention should also be made of those drinks
commonly sold at soda-fountains. The vast majority of them may be taken
occasionally without any appreciable ill effects, but the habitual use of
beverages containing considerable quantities of syrup is not entirely
wholesome. Particularly is this true where the drink contains stimulating
drugs, such as do some of those most advertised. Some of them are, if no
worse, the equivalent of a strong cup of coffee, and should, therefore,
no more be taken every hour or two during the day than a cup of the
substance just mentioned. If their use is persisted in, it is sure to be
followed by indigestion, and in many instances nervous disorders of even
a serious character. The reader should also be warned against the use of
drinks containing medicine for the relief of pain--particularly those
that are advertised as remedies for headache. Practically without
exception, all such drinks contain coal-tar preparations that greatly
depress the heart, and have in a number of instances been followed by
death. Drugs of this character should be taken with the utmost
circumspection, and only on the prescription of a competent physician.
_Tobacco._--Tobacco, of all nerve sedatives, is the most universally
used. In moderation it could not be said that it is followed by any
apparent ill effects in the majority of people, but if used in excess
oftentimes sets up serious disturbances. It is peculiarly injurious to
boys, and should never be indulged in until manhood is reached. Some
persons seem to possess a natural immunity to the ill effects of
nicotine, and appear to be able throughout their lives to chew or smoke
tobacco in any amount without harmful results; such instances are,
however, rare--its excessive use being usually followed by symptoms that
may be of a serious nature. Of the two methods of use perhaps smoking is
less open to objection, though it is unquestionably true that chewing is
not so apt to cause disturbances of the heart. Smoking affects the
stomach, but not to the extent that chewing does.