There is no reason why any human being should die before eighty at

least. With proper care the century mark should be reached in the

majority of cases. This may sound like an extravagant assertion, but it

is absolutely true. It all depends upon taking care of the human

machine. Ask an engineer how long a locomotive would last if drawn at

express speed every day, or if left standing idly on a siding! He will

tell you that overwork or disuse are fatal to mechanism, so far as its

capacity for lasting is concerned. Well, the most finished product of

man’s handiwork in machinery cannot begin to compare with that

wonderful, complex piece of mechanism--the human body; and if care will

prolong the life of the lifeless machine, the veriest dullard cannot

fail to perceive that the same rule applies with ten-fold force to the

human organism, which possesses within itself the power of

recuperation--a living machine, every atom of which is being daily

replaced as fast as the friction of life disintegrates it. If the

locomotive were capable of being reproduced in like manner--of having

the daily waste of substance replaced during rest by proper attention to

its needs--do you think its owners would ever allow it to wear or rust

out? Would they not bend every energy to prolong its existence

indefinitely? Most assuredly they would. And is the body, the earthly

habitation of the real man, of less importance to himself than the

creations of his own hands? Common sense says, “No!” But daily

experience shows us that the bulk of humanity are far less careful of

the earthly husk that shelters the divine _ego_ than of the machinery

that ministers to their wants. We repeat, there is no reason why man

should not live to be a hundred, or even more, if only proper care be

exercised. The hurry of modern life is fatal to the expectation of

longevity, so also is over-indulgence in the pleasures of the table,

which is one of the besetting sins of the present generation. If from

childhood the care of the human body was made the subject of constant

instruction, the second generation from now would see such a marked

change in the personnel of the race as would astound even the most

sanguine. What if a few less dollars were piled on each other? Which is

the more to be desired, a perfect, healthful physique, or a full purse?

To preserve the body in health is an easy matter, if the individual will

only bring the same thoughtful intelligence to bear on the subject that

he does on the ordinary affairs of life. The natural agencies for the

preservation of health are, as previously stated, Pure Water, Sunlight,

Fresh Air, Diet and Exercise. The first three are furnished “without

money and without price” by the all-wise mother, while the two last

simply require a slight exertion of will power, tempered with

intelligence.

Of the quintette of agencies mentioned above, water is one of the most

important. Water is the original source of all animal life. From it the

earliest species were evolved, and by the natural law of correlation, it

continues to be one of the most important factors in sustaining

existence. Water enters more largely into the composition of all organic

substance than the majority of people dream of, and this is notably true

of the human body. Few people realize that seventy per cent. of their

earthly tenement consists of the fluid in which they perform their

ablutions, yet such is the fact.

This important physiological truth should be carefully laid to heart,

for it accentuates the vital necessity of imbibing a sufficient quantity

of fluid daily to preserve the proportion in the system requisite for

health. Water is the only known substance that possesses the power of

permeating every cell and fibre of the living organism, without creating

disturbance or irritation. Water is, in fact, an indispensable necessity

for physical existence--its excess or deficit creating abnormal

conditions; but the latter is the more common condition. Being

universally present in all the tissues of the body, water is the

principal agent in the elimination of waste material from the body,

according to Nature’s plan--hence, for the preservation of health, every

adult should drink from two to three quarts of water per day, certainly

not less than two quarts. One of the remedial factors in the copious use

of water in “flushing the colon” is that a liberal percentage of it is

absorbed through the walls of the colon, directly into the circulation,

thus increasing the amount in the tissues, and causing more fluid to

pass through the kidneys--cleansing them.

Hot water is, in reality, a “natural scavenger,” but its virtues are

only imperfectly known. As a therapeutic agent it is almost without a

peer, and yet it is so little used that it is practically a dead letter.

Chemists are burning the midnight oil in their laboratories searching

for new weapons with which to fight sepsis, while hot, boiled water,

which is one of the best antiseptics in existence, is almost ignored. It

may be asked why (if it is such an invaluable remedial agent) it is not

more extensively used and advocated? In the first place, its merits are

not generally known. In the second place, physicians who know of its

value hesitate to prescribe it, for the reason that the majority of

patients expect the doctor to prescribe drugs, and are disappointed if

he does not. There is a tendency on the part of the majority of people

to slight that which is near at hand and easily obtained, in favor of

those things which are designated by mysterious titles, or are difficult

of attainment. Man has been so long accustomed to regard with a species

of awe the hieroglyphics on orthodox prescriptions, that he finds it

difficult to dissociate from it the idea of talismanic power.

But to return to its uses. Hot water used as a stomach bath (see

description in the appendix at end of book) is a valuable auxiliary in

the preservation and restoration of health.

By its means the stomach is cleansed of mucous accumulations and

particles of undigested food, thus enabling it to perform its functions

satisfactorily. If, as is often the case (more especially with

dyspeptics) undigested food remains in the stomach, it ferments, causing

what is known as sour stomach, and is productive of many evils. If we

keep the ferment out of the stomach by occasionally washing it, and

prevent the generation of foul gases in the colon, by regularly flushing

it, the bile will effectually prevent any fermentation in the

intestines; and with the body in this cleanly condition, sickness is

well-nigh impossible. But there are external applications of water,

which are equally important for the preservation of health, and first

and foremost is the bath.

It is a matter of authentic history that the most highly enlightened and

prosperous people of the world have been celebrated for their devotion

to the bath as a means of securing health and vigor--as a means of

curing disease, and preventing it, by promoting the activity of the

skin. The excavations at Pompeii show the devotion of the people to

luxurious bathing. The Romans are famous to this day for the

magnificence of their lavatories and the universal use of them by the

rich and poor alike. In Russia the bath is general, from the Czar to the

poorest serf, and through all Finland, Lapland, Sweden and Norway, no

hut is so destitute as not to have its family bath. Equally general is

the custom in Turkey, Egypt and Persia, among all classes from the Pasha

down to the poorest camel driver. Pity it is that we cannot say as much

for the people of our own country.

Most people are familiar with the aphorism, “cleanliness is next to

godliness,” a statement that by implication relegates cleanliness to the

second place, but we would transpose this stated sequence of conditions,

and assign the premier position to cleanliness; for we contend that

purity of soul presupposes purity of body. It is true that we sometimes

find a “jewel in an Ethiop’s ear,” but it is the exception that proves

the rule.

But it is not from the moral standpoint that we wish to consider the

subject of physical cleanliness, but from the hygienic. How few people

there are who are _really_ physically clean! The outward semblance of

cleanliness too frequently poses as the real article. Even people who

pride themselves on their cleanliness are frequently guilty of the

unclean practice of sleeping in the underwear they have worn during the

day, and would feel aggrieved if their unclean habit was called by its

right name. Yet, what can be more repulsive to the truly cleanly

individual than the retention, next the body, of garments saturated with

the constant exhalations from the system? Those who think this a

trifling matter, should turn their underwear wrong side outward (after

removing it) when retiring for the night, and in the morning shake it

thoroughly, when they will receive an object lesson in the form of a

cloud of dried effete matter, consisting largely of particles of the

epidermis, removed by abrasion, through the friction of the clothing.

This, being visible, appeals to the sense of sight; but gives no

evidence of the gaseous and liquid refuse matter which was deposited in

the material, and has been allowed to evaporate by the removal of the

clothing. Thus we may see how many so-called cleanly people fall

hopelessly short of true cleanliness.

If the individual keeps the surface of the body clean, by frequent

ablutions, the evil is lessened; but how many people bathe the body

daily? As Hamlet says: “It is a custom more honored in the breach than

the observance.” Among the white races of the earth, the English are the

greatest devotees of the daily tub, to which custom their ruddy

complexions are largely due; but Japan is pre-eminently in the lead in

the matter of daily bathing, for it is doubtful if there could be found

in the land of the “little brown people” a single individual who does

not bathe the whole body daily, unless physically incapacitated.

The skin is such an important excretory organ that the importance of

keeping its innumerable infinitesimal outlets free from obstruction

cannot be overestimated. As the structure of the skin may not be

understood by the average reader, we will briefly describe this

wonderful depurating organ, that the paramount importance of its

functions may be properly appreciated.

The skin consists of two layers, the derma, or true skin, and the

epidermis, or cuticle. It is the principal seat of the sense of touch,

and on the surface of the upper layer are the sensitive papillæ, which

receive and respond to impressions; and within, or imbedded beneath it,

are organs with special functions, viz., the sweat glands, hair

follicles and sebaceous glands. Its value as a means of depuration is

incalculable, as by it, vast quantities of the aqueous and gaseous

refuse matter is conveyed from the body. By the aid of a four diameter

magnifying glass applied to the skin of the palm of the hand, the

curiously inclined will observe that it is divided into fine ridges,

which are punctured regularly with minute holes. These are the mouths of

the sweat glands, and generally known as the pores of the skin. Their

function is to bring moisture to the surface of the skin; which is

secreted from the blood, and chemical analysis reveals the fact that

this moisture is always more or less loaded with worn-out and effete

matter. It is estimated that there are 3,800 of these glands in each

square inch of skin, and that their total length, in an ordinary person,

if placed end to end, would be ten miles. Then there are the sebaceous,

or oil glands, which oil the skin and keep it flexible. Now, as the

processes of destruction and upbuilding are perpetually going on in the

body, and the skin being one of the principal avenues by which the

refuse is removed, the vital necessity of keeping this organ perfectly

clean becomes apparent at once; for this refuse matter, if retained in

the system, acts as a poison, and furnishes food for disease germs to

feed upon.

It has been demonstrated by experiment upon dogs from which the hair had

been shorn, that a coat of varnish applied to the body (thus effectually

closing the pores), will cause death in a very short while. No better

object lesson could be given of the imperative necessity of keeping the

skin perfectly clean, if you wish to enjoy good health.

It is an easy matter to keep all these miles of tubing in a perfectly

natural and active condition, by a strict observance of the fundamental

principle--cleanliness. Bathe the body daily, complete immersion, if

practicable; if this is not possible, then sponge the body thoroughly,

all over; but if both methods are rendered out of the question by

circumstances, then adopt the best substitute, namely, vigorous friction

with a coarse towel.

We know it will be urged that the majority of people have not the time

or convenience for this daily process; but when sickness overtakes them,

they have to find time to submit to medical treatment, and in this, as

in other matters of everyday life, the cleanly individual who is

thoroughly in earnest, will “find a way, or make it.”

As to the temperature of the bath, that must, to a great extent, depend

upon the conditions of life, and the pre-disposition and susceptibility

of the individual; but the cold bath should always be employed in

preference to the warm bath, when conditions permit. The cold bath is a

powerful stimulant to the sympathetic nervous system, and as that is the

great regulator of nutrition, the value of cold bathing to those

afflicted with digestive disturbances will be readily understood, since

all the digestive and assimilative processes are quickened by it. The

glands of the stomach secrete more hydrochloric acid on account of this

stimulus, and a better quality of gastric juice being thus formed, not

only is the digestion improved, but the system is better enabled to

resist microbic invasion. The cold bath also stimulates the vaso-motor

system, which regulates the circulation, by contracting and dilating the

vessels, and increases the activity of the capillaries, or small blood

vessels. It thus increases the resisting power of the skin, by enabling

it to reheat the surface after a chill, and this is the reason why

people who habitually use the cold bath are practically proof against

“colds.”

People employed in sedentary occupations are especially benefited by the

cold bath, but should employ a hot bath for three or four minutes

beforehand. It is also especially beneficial to women, as, being an

excellent nerve tonic, it successfully combats all forms of nervous

weakness, and is an admirable preventive of hysteria.

Children under seven years of age do not bear the application of cold

water very well, and it is advisable not to use the water at a lower

temperature than 70° Fahr., and to employ friction constantly while

administering it; but after that age the temperature may be gradually

lowered. In old age the neutral bath, from 75 to 85° Fahr. will be found

the best for general use, accompanied by friction.

The bath, to be thoroughly beneficial, should be taken at one of the

three following portions of the day, immediately upon rising, about ten

o’clock, or just before going to bed. The early morning bath is,

however, immeasurably the best, and if cold, will be found a wonderful

aid in promoting health and vigor, and being such a necessity,

especially in the preservation of health, and the constant practice of

it, strongly urged, we append the following useful suggestions for

guidance:

A full meal should not be taken in less than half an hour after bathing.

Nor should a bath be taken in less than an hour and a half after eating

a full meal.

You can bathe with impunity in cold water when the body is perspiring

freely, as long as the breathing is not disturbed, nor the body

exhausted by over-exertion.

Never bathe in cool or cold water when the body is cold. First restore

warmth by exercise.

Always wet the head before taking a plunge bath, and the chest also, if

the lungs are weak.

In cases of sickness, where it becomes necessary to assist Nature in

ridding the system of impurities through the medium of the sweat glands,

the “wet sheet pack” will be found invaluable. It is usually regarded by

those imperfectly acquainted with its action as simply the chief factor

in a sweating process, but it is more than that. Not only does it open

up the pores and soften the scales of the skin, but it “draws” the

morbid matter from the interior of the body, through the surface to the

pores. It is of immense value in all cases of fever, especially bilious

fever.

It should be borne in mind that “flushing the colon” should always

precede the use of the “pack.”

If any one doubts the purifying efficacy of this process he can have a

“demonstration strong” by the following experiment: Take any man in

apparently fair health, who is not accustomed to daily bathing, who

lives at a first-class hotel, takes a bottle of wine at dinner, a glass

of brandy and water occasionally, and smokes from three to six cigars

per day. Put him in a pack and let him soak one or two hours. On taking

him out the intolerable stench will convince all persons present that

his blood and secretions were exceedingly befouled and that a process of

depuration is going on rapidly.

Full directions for the use of the pack will be found at the end of this

work.

It will be necessary to take into consideration the vitality of the

patient and regulate the temperature of the sheet accordingly. The best

time to use it is about ten in the morning, or nine in the evening.

The Turkish bath (see last page) is another important factor in

treating disease, also the hot foot bath, for all disturbances of the

circulation, cramps, spasms and affections of the head and throat. Hot

fomentations, which draw the blood to the seat of pain, thereby raising

the local temperature and affording relief, and wet bandages for warming

and cooling purposes will likewise be found valuable aids.

Humanity at large has never estimated water at its true value, yet all

the gifts in Pandora’s fabled box could never equal that one inestimable

boon of the Creator to the human race. Apart from its practical value,

there is nothing in all the wide domain of Nature more beautiful, for in

all its myriad forms and conditions it appeals equally to the artistic

sense. In the restless ocean, now sleeping tranquilly in opaline beauty

beneath the summer sun, now rising in foam-crested mountainous waves

beneath the winter’s biting blast, its sublimity awes us. In the mighty

river, rolling majestically on its tortuous course, impatient to unite

itself with mother ocean, its resistless energy fascinates us. In the

gigantic iceberg, with its translucent sides of shimmering green, its

weird grandeur enthralls us. In the pearly dew drop, glittering on the

trembling leaf, or the hoar frost, sparkling like a wreath of diamonds

in the moon’s silvery rays: in the brawling mountain torrent, or the

gentle brook--meandering peacefully through verdant meadows, in the

mighty cataract or the feathery cascade, in the downy snowflake, or the

iridescent icicle--in each and all of its many witching forms it is

beautiful beyond compare. But its claims to our admiration rest not

alone upon its ever varying beauty. When consumed with thirst, what

beverage can equal a draught of pure, cold water? In sickness its value

is simply incalculable--especially in fevers; in fact, the famous lines

of Sir Walter Scott, in praise of woman, might be justly transposed in

favor of water to read thus:

“When pain and sickness wring the brow,

A health-restoring medium thou.”

And, if we admire it for its beauty and esteem it as a beverage, how

inconceivably should these feelings be intensified by the knowledge that

its remedial virtues are in nowise inferior to its other qualities!

The next in importance of the great health agencies is Fresh Air.

Perhaps we ought to class it as the most important, for although people

have been known to live for days without water, yet without air their

hours would be quickly numbered. Air is a vital necessity to the human

organism, and the fresher the better--it cannot be too fresh. The oxygen

gas in the air is the vitalizing element. The blood corpuscles when they

enter the lungs through the capillaries are charged with carbonic acid

gas (which is a deadly poison), but when brought into contact with the

oxygen, for which they have a wonderful affinity, they immediately

absorb it, after ejecting the carbonic acid gas. The oxygen is at once

carried to the heart, and by that marvelous pumping machine sent

bounding through the arteries to contribute to the animal heat of the

body.

When it is taken into account that the lungs of an average sized man

contain upwards of six hundred millions of minute air cells, the surface

area of which represents many thousands of square feet, the danger of

exposing such a vast area of delicate tissue to the action of vitiated

air can be readily estimated. No matter how nutritious the food may be

that is taken into the stomach, no matter how perfect the processes of

digestion and assimilation are, the blood cannot be vitalized without

fresh air.

It is estimated that the blood is pumped through the lungs at the rate

of eight hundred quarts per hour, and that during that period it rids

itself of about thirty quarts of carbonic acid gas, and absorbs about

the same amount of oxygen. Think for a moment of the madness of

obstructing this interchange of elements which is perpetually going on

and on which life depends!

It is more especially during the hours of sleep that fresh, pure air is

needed, for that is when Nature is busiest, repairing and building up,

and calls for larger supplies of oxygen to keep up the internal fires,

but her efforts at repairing waste are rendered futile if you diminish

the supply of the vitalizing element and compel her to use over again

the refuse material she has already cast off.

The late Prof. Willard Parker, in a lecture delivered before a class of

medical students, made a very forcible illustration of how the air of a

room was vitiated, in the following impressive words: “If, gentlemen,

instead of air you suppose this room filled with pure, clean water, and

that instead of air you were exhaling twenty times a minute a pint of

milk, you can see how soon the water, at first clear and sparkling,

would become hazy and finally opaque; the milk diffusing itself rapidly

through the water, you will thus be able, also, to appreciate how, at

each fresh inspiration you would be taking in a liquid that grew

momentarily more impure. Were we able to see the air as we see the

water, we would at once appreciate how thoroughly we are contaminating

it, and that unless there be some vent for the air thus vitiated, and

some opening large enough to admit a pure supply of this very valuable

material, we will be momentarily poisoning ourselves, as surely as if we

were taking sewage matter into our stomachs.” Don’t leave the matter of

a good supply of air to servants. See to it yourself and see that you

are not robbed of it. It would be better to trust your eating to an

attendant than your breathing. Do that yourself.

In spite of the amount of literature devoted to sanitary matters, it is

astonishing how little is understood of the principles of ventilation,

and its supreme importance to the general welfare. We do not, of course,

refer to ventilation in its broadest scientific sense, such as the

securing of an adequate air supply in large auditoriums, for it is a

melancholy fact that even our prominent architects not only display a

pitiably deficient grasp of that phase of the subject, but of the

simple, yet fundamental principles of the science, which every

intelligent adult should be familiar with. How many heads of families,

for instance, can intelligently ventilate a sleeping room? They will

open a window for a few minutes in the morning, without opening the door

also, to create a current, and think that is amply sufficient to

displace the accumulated carbon dioxide and other substances inimical to

health. No wonder so many people are tormented by bad dreams! In

sleeping apartments the bed should be in the center of the room--never

near a wall. A current of air should be maintained, but without a

draught upon the bed. It is better to open the window two inches at the

bottom, and the same distance at the top, than to have it open for a

foot either at the top or bottom only. If, through inclemency of the

weather, or other causes, the window can only be opened for a few

minutes, then by waving the door back and forth rapidly ten or a dozen

times, the displacement of the vitiated air will be infinitely more

rapid and thorough. Considering the length of time that is spent in the

sleeping apartment, the paramount importance of a constant supply of

fresh air is readily perceived. No matter how perfect digestion and

assimilation may be, if the blood is not thoroughly oxygenated, the best

of foods fail of their intended effect. Even the least fastidious would

object to drinking water that had been used for washing purposes by

others; yet it is quite as objectionable to breathe air that is charged

with the waste products of bodies that may even be diseased. It is

impossible to overestimate the importance of ventilation.

Better let in cold air and put on more bedclothes, as long as you do not

sleep in a draught.

Oxygen keeps up the animal heat of the body, and you can really keep

warmer in a room with plenty of fresh air than in a close room where the

air is vitiated.

But in the sick room fresh air is of paramount importance, not only for

the patient, but for the attendants, who are otherwise compelled to

inhale the poisonous exhalations from the diseased body.

Let no consideration blind you, either in sickness or in health, to the

imperative necessity of plenty of fresh air.

The next great natural agency, and one to which scant attention is paid,

compared with its hygienic importance, is Light, but more especially

Sunlight.

Light is essential to life. If by some monstrous cataclysm the sun was

suddenly extinguished, it is impossible to conceive the misery that

would follow. In the event of such a fearful calamity it would require

but a very short time to depopulate the earth. We repeat, light is a

necessity of existence, and it behooves us all to allow it free access

to our dwellings. What if it does bleach carpets and draperies! Its

beneficent effects are not to be measured by yards of wool and silk.

Love of light is as instinctive as the aversion to darkness. Plants

growing in a dark cellar, where but one struggling ray of light enters,

will instinctively grow in the direction of that ray. It is questionable

whether defective lighting is not productive of as much physical

deterioration in the crowded tenement districts as defective

ventilation--certainly it is only secondary in degree. Light is

necessary. Light is free to all, and why human beings endowed with

reason should attempt to exclude it from their dwellings is a thing that

passes comprehension. Give the light free access to your dwelling. “Let

there be light,” is as imperative now as when the fiat went forth at the

dawn of creation.

But Sunlight is the great health-giving agent. The sun is the great

source of life. Its rays stimulate the growth of every living organism,

and there is no doubt but they exert a chemical action upon living

tissue with which we are as yet but imperfectly acquainted. This fact

has been recognized of late years, hence our winter resorts are

liberally supplied with sun parlors, in which those in quest of health

may enjoy the rejuvenating effect of solar heat without exposing

themselves to the inclemency of wintry weather. This is a revival of an

old Roman custom, for the more opulent of that nation had sun baths on

the roofs of their dwellings. Sunshine is as necessary to robust,

vigorous health as either air or water. Then seize the full enjoyment of

it whenever opportunity offers! It is a stimulant and tonic that has no

superior. Go forth into the sunlight on every possible occasion! It is

one of Nature’s greatest therapeutic agents, and she bestows it

ungrudgingly, without money and without price. If you are wise you will

avail yourself of her bounty.

Do not be afraid to let the sunlight penetrate your dwellings,

especially the morning sun. Thrifty housewives are prone to regard the

actions of the sun’s rays on their carpets and draperies as disastrous

in the extreme, but its exclusion from their dwelling is far more

disastrous to the health of the inmates. There is, of course, a happy

medium in all things, and, therefore, it is not necessary to have the

sun’s rays streaming in through every door and window during the whole

day; but the entire dwelling should be (as far as possible) thrown open

to the vivifying beams of old Sol for a couple of hours in the morning,

which at the same time will thoroughly ventilate the building. There is

more virtue in sunlight than most people are aware of. Its bactericidal

effects are only just beginning to be understood; but if you desire a

healthful dwelling, let God’s bright sunshine freely and frequently

penetrate every corner of it.

It is astonishing how few people there are who properly estimate the

hygienic value of the sun’s rays. A valuable lesson on this point may be

learned by observing the lower animals, none of which ever neglect an

opportunity to bask in the sun. And the nearer man approaches to his

primitive condition the more he is inclined to follow the example of the

animals. It is a natural instinct which civilization has partially

destroyed in the human race.

The effect of sunshine is not merely thermal, to warm and raise the heat

of the body; its rays have chemical and electric functions. As a clever

physician lately explained, it is more than possible that sunshine

produces vibrations and changes of particles in the deeper tissues of

the body, as effective as those of electricity. Many know by experience

that the relief it affords to wearing pain, neuralgic and inflammatory,

is more effective and lasting than that of any application whatever.

Those who have faceache should prove it for themselves, sitting in a

sunny window where the warmth falls full on the cheek.

For nervous debility and insomnia the treatment of all others is rest in

sunshine. Draw the bed to the window and let the patient lie in the sun

for hours. There is no tonic like it--provided the good effects are not

neutralized by ill-feeling. To restore a withered arm, a palsied or

rheumatic limb, or to bring a case of nervous prostration up speedily, a

most efficient part of the treatment would be to expose the limb or the

person as many hours to direct sunlight as the day would afford. With

weak lungs let the sun fall on the chest for hours. If internal tumor or

ulceration is suspected, let the sun burn through the bear skin directly

on the point of disease for hours daily. There will be no doubt left in

the mind that there is a curative power in the chemical rays of the sun.

For the chilliness which causes blue hands and bad color, resort to the

sun; let it almost blister the skin, and the circulation will answer the

attraction.

It is a finer stimulous than wine, electricity or massage, and we are on

the verge of great therapeutic discoveries concerning it.

Some years ago a London surgeon, by using the sun’s rays (presumably

with a lens), removed a wine mark from a lady’s face, and destroyed a

malignant growth in the same way.

Says Dr. Thayer, of San Francisco:

“During a practice of more than a quarter of a century I have found no

caustic or cautery to compare with solar heat in its beneficial results.

Unlike other caustics, it can be applied with safety on the most

delicate tissues and the system receives this treatment kindly. The

irritation and inflammation following are surprisingly slight and of

short duration, the pain subsiding immediately on removal of the lens.

There is a curative power in the chemical rays of the sun yet

unexplained.”

Women especially need to make systematic trial of the sun’s healing and

rejuvenating rays. The woman who wants a cheek like a rose should pull

her sofa pillows into the window and let the sun blaze first on one

cheek and then on the other, and she will gain color warranted not to

wash off.

Thus it will be seen that the curative properties of sunlight are in

nowise overestimated, but in cases of sickness its beneficial action is

purely supplementary. The system must first be thoroughly cleansed by

“flushing the colon,” then, the ground work of improvement being laid,

Fresh Air and Sunlight will prove themselves worthy and efficient

colleagues in the task of restoring health.

Singly, each is of intrinsic value, but inadequate to cope with disease

single-handed (although they may mitigate it), but combined they form a

Trinity so powerful that disease can never successfully oppose them.

The other two factors in Nature’s great Health curriculum, namely,

Exercise and Diet, will be considered under separate headings.

PART VI.

EXERCISE.

Motion is life. The health of both body and mind depend upon it.

Inaction means stagnation, a condition fatal to health. Hence the

necessity of exercise. As before stated, disuse is as fatal to a piece

of machinery as excessive use; in fact, it is far more likely to rust

out than to wear out. Activity is essential to life and health and can

never be prejudicial, provided that moderation is observed and the

muscular system not strained or overworked.

There are thousands of miles of minute tubing in the human body--the

arterioles, veins, capillaries and lymphatic vessels. They ramify

through every portion of the body tissues, the first carrying the

vitalized blood for nourishment of the parts, the second returning the

impure blood, charged with the waste of the structures, the third being

the intermediate stage between the first and second, while the fourth

and last, the lymphatic vessels, collect the surplus nutrition and

return it to the circulation. In addition the lymphatics assist in the

conveyance of effete matter. Whenever disease germs are present in the

system, they first manifest themselves in the lymph, but this fluid

being densely populated with phagocytes (white blood corpuscles), the

micro-organisms are speedily destroyed, if the body is in a healthy,

vigorous condition.

In view of the vital character of the fluids, activity of motion is

indispensable for the best performance of their separate functions and

exercise supplies the desired stimulus. Whenever a muscle is contracted

the blood is wholly or partially expelled from it proportionately to the

force of the contraction, and in its escape it carries with it the waste

material; but as soon as the muscle is relaxed fresh blood from the

arterial supply re-enters the structure, bearing fresh nutrition.

By a wise provision of Nature, the amount of nutrition supplied is

always in excess of the waste products removed; that is, all things

being equal, so that the more exercise a part is subjected to the more

nutrition it receives. This explains the unusual development of certain

parts of the body which are called into excessive use in certain

occupations. But this unsymmetrical development is a thing to be

avoided, as it is usually productive of certain deformities, such as

stoop shoulders and certain peculiarities of gait, which are plainly

noticeable in men employed in certain avocations.

The reason for this is perfectly simple, and may be expressed in two

words--unequal nutrition--for the muscles that are unduly exercised

appropriate the nutriment that should be equally distributed, so that

the neglected muscles become weakened and stiff. Hence, any system of

exercises designated to develop the body should be so arranged as to

call into play every muscle in the individual, thus insuring harmonious

development in every direction.

Muscular activity stimulates all the functions of the body. It has a

most beneficial effect upon all the vital processes, digestion,

assimilation and nutrition. The digestive powers work more briskly to

prepare the needed nourishment, and the blood circulates more rapidly to

carry the material for repair to the parts that need it, so that by

moderate physical exercise, judiciously distributed, the whole body is

built up and strengthened, and the result is a suppleness of frame and a

clearness of head that makes life indeed worth living.

To the invalid it is, of course, idle to talk of active exercise, but

there are certain forms of passive exercise accessible to such people.

Massage, for instance, which, judiciously administered, will do for the

sick, in a modified degree, what active exercise does for the

comparatively well. It will stimulate the circulation in the deeper

tissues, and set the various fluids of the body moving in a beneficial

manner. There is also a mild form of active exercise which may be

practised by those who have the misfortune to be confined to bed, and

that is by tensing the muscles; such as clenching the hands and

contracting the toes, also by gentle contraction of the arms and legs

alternately.

But one of the most important factors in quickening and stimulating the

movement of the fluids is exercising the lungs, and that can be

accomplished with a fair measure of success even by the bed-ridden.

Every time the chest cavity is emptied by the expiration of the breath a

partial vacuum is created which exerts a tremendous suction power. It is

one of the principal forces concerned in the return of the venous blood

to the heart, but it also exerts a like effect upon the lymphatic

current, hence deep breathing is a valuable exercise for those unable to

take any other.

In commencing the development of the body by any system of physical

culture, the first and most important thing to do is to develop the

lungs. Good lungs and good digestion go together. Before food can be

assimilated it must undergo oxygenation, which is neither more nor less

than chemical combustion. For this oxygen is necessary, which, uniting

with the carbon of the food, results in oxidation, and as the amount of

oxygen inhaled depends upon the capacity of the lungs, it will readily

be seen how much depends upon those organs. We cannot inhale too much

oxygen, while we can take too much food; therefore, the greater the lung

capacity the better the digestion.

We referred to the suction power of the empty chest cavity and its

stimulating effect upon the fluids of the body. Now, the greater the

lung capacity the greater the chest expansion and the vacuum produced by

expiration; consequently the stimulating effect upon the fluids is

correspondingly augmented.

Test your lungs by inhaling a full breath--inflate them to their full

capacity--if it makes you dizzy you are in danger and should proceed at

once to strengthen them. The following simple exercises will speedily

result in improvement and are easy to practice:

HOW TO EXERCISE THE LUNGS.

1. When in the open air, walk erect, head up, chin drawn in, shoulders

thrown back, thoroughly inflate the lungs and retain the air for a

second or two, then expel it gently. Practice this several times a day,

and if your employment keeps you in, make time and go out.

[Illustration: FIG. 1.]

2. The first thing in the morning and the last thing at night, when you

have nothing on but your underclothing, stand with your back against the

wall and fill the lungs to their utmost capacity, then--retaining the

breath--gently tap the chest all over with the open hands. Do this

regularly every morning and night, gently at first, but gradually

increasing the length of time for holding the breath and the force of

the blows as the lungs grow stronger.

3. Stand upright, heels touching, toes turned out. Place the hands on

the hips as in Fig. 1, the fingers resting on the diaphragm, the thumbs

in the soft part of the back. Now, inflate the lungs and force the air

down into the lower back part of the lungs, forcing out the thumbs. Do

this half a dozen times at first, gradually increasing the number. Women

seldom use this part of the lungs--tight dresses and corsets prevent

them.

4. While in the same position, fill the upper part of the lungs full,

then force the air down into the lower part of the lungs and back again

by alternately contracting the upper and lower muscles of the chest. Do

this repeatedly, for, besides being a good lung developer, it is an

excellent exercise for the liver.

5. Stand erect, as in Fig. 2, the arms hanging close by the sides, then

slowly raise the arms until they are in the same position as Fig. 2, at

the same time gradually taking in a full breath until the lungs are

completely filled, then, after holding the breath for a few seconds,

gradually lower the arms, at the same time gradually expelling the

breath. After doing this a few times--while the lungs are full--raise

and lower the arms several times quickly.

6. Hold the arms straight out (see dotted lines in Fig. 2), then slowly

throw them back behind you as far as possible, at the same time taking a

full breath, then bring them slowly back to the front, as at first,

expelling the breath while doing so. Do this several times, then fully

inflate the lungs, and while holding the breath move the arms backward

and forward, in the same way, but quickly. It is important to inflate

and empty the lungs fully and completely during this exercise.

COMBINATION LUNG AND MUSCLE EXERCISES.

7. First rotate the right arm in a circle, as in dotted lines in Fig.

2, downward in front of you a few times, then reverse the movement.

Next, thrust the shoulder back as far as it will go and rotate the arm

in the same manner. Follow with the left arm in the same manner, then

both alternately, but at the same time relax the arms completely,

allowing them to become perfectly limp, at the same time filling and

emptying the lungs completely.

[Illustration: FIG. 2.]

[Illustration: FIG. 3.]

8. Lie flat on the floor, face downward, with the elbows bent and the

palms of the hands flat on the floor by the sides, body fully extended.

Then, keeping the body perfectly rigid, raise it up by the muscles of

the arms alone, until it only rests on the arms and toes, then lower the

body gradually until the chest touches the floor, at the same time

exercising the lungs to their fullest extent. This may be practiced on a

bed or couch to commence with, and should be taken slowly at first,

until it can be done half a dozen times without discomfort.

9. Stand as in Fig. 3, fill the lungs completely and force the air down

into the lower part of the lungs, as in Exercise 3. Then, keeping the

lower limbs perfectly stiff, with muscles tensed, bend the body forward

from the middle of the trunk (see dotted lines in Fig. 3, in front), and

while doing this empty the lungs quickly. Then straighten up again, at

the same time filling the lungs. This should be repeated from 6 to 12

times. Then repeat the operation, but bending backward instead of

forward, paying careful attention to the emptying and filling of the

lungs. Then, with the lungs full and breath retained, move the body

backward and forward quickly several times.

[Illustration: FIG. 4.]

10. Retaining the same position as in last exercise, move the upper

part of the body to the right a few times, then a few times to the left,

after each movement returning to the upright position. Then move in the

same manner from right to left, alternately. By referring to Fig. 4, you

will readily understand the nature of these movements, which not only

benefit the lungs, but impart grace and suppleness to the body.

11. Still retaining the attitude as shown in Fig. 4, press the arms and

elbows forward as far as possible, at the same time expelling the

breath; then press them backward as far as it is possible to force them,

at the same time inflating the lungs to their fullest extent.

ARM AND FINGER EXERCISES.

Completely relax the muscles of the fingers and hands, letting the hands

hang limply from the wrists, then shake them up and down and from side

to side, as if cracking a whip. Then rotate them from the wrists, as

shown in Fig. 5. These movements should all be made with great rapidity,

the hands being rendered as near lifeless as possible.

[Illustration: FIG. 5.]

Next, with the upper part of the arm held out at a right angle from the

body, and the forearm hanging downward, completely relax the muscles of

the elbow. Then shake and rotate the whole of the forearm in the same

manner as described for the hands.

SHOULDER AND ARM EXERCISES.

[Illustration: FIG. 6.]

[Illustration: FIG. 7.]

[Illustration: FIG. 8.]

Allow the arms to hang by the side, now press the shoulder as far back

as it will go, then as high as it will go, then forward as far as it

will go, and drop it again, then rotate it several times. Do the same

with the left, then both together. Strike out with the right hand,

tightly clenched, then the left, then both together. Repeat

horizontally, right and left, then straight up overhead, then down by

the sides.

EXERCISES FOR THE NECK.

14. If Figures 6, 7 and 8 are carefully studied, no explanation will be

needed. The principal thing to be observed is to keep the body perfectly

rigid and use the muscles of the neck only. It is a most valuable

exercise and should be carefully and faithfully practiced.

HIP AND LEG EXERCISES.

15. Assume the position indicated in Fig. 4, but keep all the muscles of

the body (with the exception of the muscles of the hips) perfectly

rigid. Now, without bending the knees, bend the body forward as far as

you can several times, then backward several times, then to each side

successively. Make the bending movements several times in each

direction, and be careful not to relax the muscles other than those of

the hips; and to conclude the exercise rotate the hips round and round.

[Illustration: FIG. 9.]

16. Relax the muscles of the right leg, keeping all the other muscles

firmly tensed. Then swing the leg from the hip joint, like a pendulum,

backward and forward, as shown in Fig. 9. Try to do this without

support,

[Illustration: FIG. 10.]

[Illustration: FIG. 11.]

[Illustration: FIG. 12.]

balanced on the one leg, as it materially assists in developing the

muscles. Then repeat with the left leg. Next, relax the muscles of the

leg from the knee downward, keeping the muscles of the thigh rigid, and

swing the leg backward and forward from the knee only (see dotted lines

in Fig. 10), and increase the number of movements each day, as the

muscles gain strength and you gain experience.

Figures 11 and 12 illustrate some excellent leg exercises, which bring

into play certain muscles which usually receive but little exercise, and

may be practiced with great advantage.

ANKLE AND FOOT EXERCISE.

17. Stand upright, holding yourself firmly and stiffly, then raise

yourself up and down on your toes.

WHOLE BODY EXERCISE.

1. Raise the arms above the head, alongside the ears, then bring them

down with a steady sweep, without bending the knees, until the fingers

touch the floor. Be sure to relax the muscles of the neck and allow the

head to hang.

2. Place the hands upon the breast and drop the head backward, a little

to one side, then bend the body backward as far as possible.

3. Curve the right arm above the head, toward the left shoulder, and

allow the weight of the body to rest on the left leg, the right foot

being carried slightly outward. Allow the body to hang down as far as

possible on the left side, without straining too much. Then reverse the

movement. (See Fig. 13.)

[Illustration: FIG. 13.]

STRETCHING

Is quite a luxury, but few people know how to do it.

[Illustration: FIG. 14.]

Stand in the position indicated in Fig. 14. Then raise yourself on the

tips of your toes and try your best to touch the ceiling. You will

appreciate this exercise as a relaxation.

THE ART OF STANDING PROPERLY

Is only imperfectly understood by the majority of people, and yet it is

the key to a graceful carriage, an accomplishment that most people

desire to possess, especially ladies. Figures 15 and 16 will serve to

illustrate what is necessary to acquire this art and to emphasize the

difference between the correct and the incorrect methods.

[Illustration: FIG. 15.]

[Illustration: FIG. 16.]

[Illustration: FIG. 17.]

THE ART OF GRACEFUL WALKING

Is the natural sequence of correct attitude in standing and may be

readily acquired by attention to the illustrations and instruction given

here. Stand against the wall, as shown in Fig. 17, with the heels,

limbs, hips, shoulders and head all touching and draw the chin inward to

the chest. When in this position you will find it uncomfortable, mainly

because it is incorrect. Gently free yourself from the wall by swaying

the body forward, from the ankles only, keeping the heels touching. You

will then be in the correct position, and should walk off, carefully

maintaining it. This exercise, if constantly practiced, will give you an

easy and graceful carriage that will be the envy of your less fortunate

acquaintances.

In the foregoing list of exercises we have carefully omitted all those

requiring apparatus of any kind, selecting only such as can be practiced

in the privacy of your own room, without assistance from an instructor

or paraphernalia of any kind. Dumb bells, Indian clubs, etc., are

valuable after a certain degree of muscular improvement has been

attained, but when that point is reached we should advise the individual

to join a gymnasium and practice further development under a competent

instructor.

All the exercises given have been proved of great value in building up

the system, and are designed as aids to the preservation of health and

the upbuilding of weakly people--not to develop trained athletes. These

exercises bring into play a number of muscles that are not called into

general use, and thus promote harmonious development of the whole body.

PART VII.

THE DIET QUESTION.

As we have already stated, the human system is in a state of constant

change. Disintegration of tissue is taking place during every moment of

existence, and the preservation of health depends upon the prompt

elimination of the waste material. But the destruction of tissue, due to

the daily friction of life, must be made good, and this replacement of

substance is effected by the food we eat. It becomes a matter of vital

importance, therefore, to every individual to consider the question of

eating from the rational standpoint. Owing to the increased prosperity

of recent years and the luxurious mode of living rendered possible by

it, people have been betrayed into many reprehensible gastronomic

practices. In the olden days, when man toiled hard for existence, food

was produced within his own immediate radius and luxuries were unknown;

but now, with rapid ocean transportation, the ends of the earth are

ransacked and laid under tribute to furnish delicacies to tempt the

palate. The ease with which food may now be procured and the almost

illimitable variety offered to man for his selection has tempted him

into indulgences that have been productive of much evil. Although over

indulgence in eating is a very ancient offense, yet, as before stated,

the multiplicity of foods has given an impetus to this injurious habit,

in combination with the cunningly devised methods of preparation which

the modern cook has evolved.

It is a grave mistake to suppose that it is necessary to eat a large

quantity of food to become healthy and strong. The system only needs

sufficient nourishment to repair the waste that has taken place.

Besides, the digestive fluids are not secreted in an indefinite

quantity, but in proportion to the immediate need. Hence, food taken in

excess of requirements, being only partially digested, acts as a foreign

substance; i. e., a poison, and in addition unduly taxes the system to

dispose of the unnecessary waste.

Hunger is the natural expression of the needs of the system for

nutrition. Appetite is the index as to the quantity of food that should

be taken to replace the loss by waste. It should never be overruled.

Appetite is a wise provision of Nature. Gluttony is a degrading habit.

Yet numbers of people attempt to justify the gratification of their

gluttonous proclivities by the statement that they are “blessed with a

good appetite,” while the truth of the matter is, they are cursed with

an inordinate lust for food. If people were more temperate in the

pleasures of the table, the purveyors of remedies for dyspepsia would

find their incomes considerably lessened. Satisfy your hunger, by all

means, but do not pander to the vice of gluttony.

Instead of “eating to live,” a large proportion of people simply “live

to eat.” But sooner or later Nature exacts the penalty for violation of

one of her cardinal laws, which is “temperance.” An outraged stomach

will not always remain quiescent, and when the reaction comes, the

offender realizes that “they who sow the wind shall reap the whirlwind.”

But people may, and do, continually do violence to that long suffering

organ, the stomach, without being gluttons--we refer to the habit, so

universally practiced in this country, of bolting the food without

properly masticating it. So long as this iniquitous practice is

persisted in, and the equally hurtful one of swallowing large quantities

of liquids with the meals, and so long as sufficient time is not given

the food to digest, just so long will you suffer from a disordered

stomach. Speaking generally, Americans are a nation of dyspeptics,

because they are perpetually in a hurry. The acquisition of wealth, in

moderation, is a commendable pursuit, but it is the height of folly to

sacrifice the priceless jewel of health to acquire it. But it is a fact,

nevertheless, that the average American considers eating an unprofitable

interference with business, without stopping to weigh the advantages of

sound health against the almighty dollar.

This habit must be abandoned by those who are addicted to it, before

they can expect to regain health or preserve it. Strange, is it not,

that a race, proverbial for having an eye to the main chance, should

fail to recognize the financial wisdom of husbanding their health, a

factor so important in successful business enterprises! They might, with

advantage, copy the example of John Bull in the matter of eating.

The average Englishman regards his meals as a solemn responsibility,

and tarries long at the table. The consequence is that with them

dyspepsia is the exception and not, as with Americans, the rule.

What to eat, when to eat and how to eat are questions more nearly

involving the health and happiness of humanity than is generally

recognized.

WHAT TO EAT.

From the days of Pythagoras down to the present time it has been a moot

question whether a vegetable or meat diet was best for man. Each side

can present equally strong arguments; each can point to exceptional

instances of physical development under the different methods; each can

point to ill results that follow rigid adherence to one method or the

other, so that the natural inference would be that a happy mean between

the two extremes presents the only rational solution of the question.

Even the most rabid partisan of the meat diet will readily admit that

the flesh of animals is not indispensable to existence; while, on the

other hand, the fact that the Indians in this country would subsist for

months (without apparent discomfort) solely upon a diet of “pemmican”

(dried buffalo flesh) affords ample proof that a meat diet is not

without its advantages.

Diet is largely a matter of latitude. The whale blubber diet of the

Esquimaux would be impossible at the equator, while the fruit and pulse

diet of the tropics would prove totally inadequate to support life at

the North Pole. Nature always prompts the individual to select the

articles of food best adapted to his bodily needs, according to the

climatic conditions; hence, when a man endeavors to live on the same

dietary in the tropics that he has been accustomed to in the temperate

zone, digestive disturbances are sure to follow.

It is one thing to sit at home theorizing about dietetics and settling

all the food problems (on paper) to one’s entire satisfaction; but it is

quite a different matter to practically test the effects of different

dietary tables under varying climatic conditions. The writer does not

claim to be an expert dietician, but there are few spots on the

habitable globe that he has not visited; scarcely an edible article that

he has not partaken of; scarcely a known species of human being that he

has not eaten with, except the Patagonians and the Esquimaux; so that he

is not entirely without experience, and it may be just possible that

practical experience thus gained may be as valuable as statistics

compiled in an office from data collected from different sources.

We often have the Eastern peoples (notably the Japanese and Hindoos)

quoted as examples of physical health and endurance, and the adoption of

a vegetarian diet urged on those grounds; but these extremists seem to

lose sight of the fact that these peoples are the descendants of

vegetarians for centuries past; that they have inherited the tastes of

their progenitors, and have evolved their present physical condition

through a long period of development along those lines. To say nothing

of the impracticability of suddenly converting a nation to the

principles of vegetarianism, radical changes abruptly undertaken are

always productive of ill effects.

It will help us to a proper understanding of the food question to

consider right here what causes old age, or, rather, the physical signs

of bodily infirmity that almost invariably accompany it. We are all

familiar with the wrinkled body surface, the shrunken limbs and the

stiffness of joints that particularly affect the aged, and are so

accustomed to regard these outward manifestations of infirmity as

inevitable, that few stop to inquire whether it is natural that this

should be so. Undoubtedly, these are natural effects, being the result

of the operation of natural law, but if mankind lived more in harmony

with Nature, these symptoms should not manifest themselves before the

age of ninety or a hundred, if even then.

What is termed old age is simply ossification (solidification of the

tissues), and this is due to the constant deposition in the system of

earthy substances. The result of these deposits being retained in the

system is: that there is an excess of mineral matter in the bone tissue,

which renders it brittle, and accounts for the susceptibility to

fracture in advanced life; it causes a change in the structure of all

the blood vessels, great and small, thickening their walls and thus

reducing their calibre and also rendering them brittle. With diminished

capacity the blood vessels fail to convey the requisite nutrition to the

tissues, and a general lowering of the vitality follows. The capillaries

no longer supply the skin with its needed pabulum, hence it loses its

elasticity and color--grows yellow and forms in furrows. The circulation

being sluggish, the deposition of these earthy substances in the

neighborhood of the various joints and the muscular structures is

facilitated, and we have the stiffness of joints and muscular pains that

usually accompany age. The supply of blood to the brain and nerve

substance is curtailed in the same manner, and for lack of sustenance

these structures commence to decay, which accounts for diminished mental

activity and sensory impressions. As the process continues there may be

almost complete obliteration of the capillaries, while the larger

vessels may become so thickened that their capacity is sometimes reduced

three-fifths. Then comes death.

Then, since old age is due to the cause just described, it follows, as a

perfectly logical deduction, that if we can prevent the introduction of

these substances into the system, or even check them, then the duration

of life and preservation of function should be proportionately

prolonged.

What are these substances and whence are they obtained? They consist of

carbonate and phosphate of lime, principally, with small quantities of

the sulphates of lime and magnesia, and a small percentage of other

earthy matters. These substances are taken into the system in the food

we eat and the water we drink, and it has been estimated that enough

lime salts are taken into the system during an average lifetime to form

a statue the size of the individual. Of course, the greater part is

eliminated by the natural processes, but enough is retained to make

ossification a formidable fact. Of the disastrous effects of a

preponderance of these mineral salts in the system we have a notable

example in the Cretins, a people in the Swiss Alps, who are the victims

of premature ossification, their bodies being stunted, rarely attaining

a greater height than four feet, and exhibiting all the signs of old age

at thirty years; in fact, they seldom live longer than that. In this

case the cause is directly traceable to the excess of calcium salts in

the drinking water, for although heredity plays an important part in

this matter, yet children from other parts, if brought into the region

at an early age, soon manifest the symptoms and speedily become Cretins

in fact.

Most people are familiar with what is known among housewives as the

formation of “fur” in the common tea kettle. This is nothing more nor

less than the precipitation of the lime salts by evaporation. Four and

five pounds’ weight of this substance has been known to collect in this

manner in a single vessel in twelve months. Many people are under the

mistaken impression that boiling the water removes the lime. Not so. The

precipitation only relates to that proportion of the water that has been

evaporated; the remainder (in all probability) possesses a slightly

higher percentage of solids than it originally did. So great is the

proportion of mineral substance taken into the system in drinking water

that it is safe to assert that, if after maturity was reached only

distilled or other absolutely pure water was partaken of, life would be

prolonged fully ten years. Up to the mature age it would be inadvisable,

as the salts are necessary for bone formation. Good filtered rain water,

or melted snow, are entirely free from mineral deposits, but if they

have stood for any length of time it is advisable to boil them before

using, to destroy any organic matter.

But it is not in water alone that these pernicious earthy matters are

found. All food substances contain them to a greater or lesser extent.

The order in which foods stand in the matter of freedom from earthy

impurities is as follows: Fruits, fish, animal flesh (including eggs),

vegetables, cereals; so that the advocates of a strictly vegetable diet

find themselves confronted by the formidable fact that their mainstay is

that class of foods that contain the largest proportion of those

substances that hasten ossification. Ample proof is at hand that a

strictly vegetable diet results in what is known as atheroma (chalky

deposit), an affection of the arteries. Dr. Winckler, an enthusiastic

food reformer, who wrote extensively on the subject under the nom de

plume of Dr. Alanus, and practised a strict vegetarian diet for some

years, was compelled to abandon it, on account of the above disease

manifesting itself. Numerous similar cases were observed by Raymond, in

a monastery of vegetarian friars, and among the poorer Hindoos, who live

almost exclusively on rice, this trouble is of frequent occurrence.

The reason of this is obvious. Vegetable food is richer in mineral

salts than animal food, and consequently, more are introduced into the

blood. There are exceptions, for instance, fruits, which are an ideal

food, for several excellent reasons. To commence with, they contain less

earthy matter than any other known organic substance; they contain

upward of 70 per cent, of the purest kind of distilled water--distilled

in Nature’s laboratory; and distilled water is an admirable solvent, and

is ready for immediate absorption into the blood, and, lastly, the

starch of the fruit has, by the sun’s action, been converted into

glucose, and is practically ready for assimilation. In point of

nutritive value, fruits may be classed in order as follows: Dates, figs,

bananas, prunes, apples, grapes.

Bread has long been known as the “staff of life,” and although it forms

the main dietary staple for large numbers of people, that does not in

any way prove its eligibility as an article of food. We have seen that

cereals contain a very large proportion of inorganic matter (the mineral

salts), and wheat is as richly endowed in this respect as any of its

fellows. Wheat is rich in heat producing qualities, which is due to the

quantity of starch it contains. Now, this starch must be converted into

glucose before the system can appropriate it, and as exhaustive

experiments have shown that not more than four per cent. of the starch

is converted by the ptyalin in the saliva, the principal work of dealing

with the starch devolves upon the duodenum, or second stomach, the

fluids of the main stomach having no action upon it.

Now, this extra and unnecessary work falling upon the duodenum entails

a delay in the process of digestion, and a corresponding delay in

assimilation, so a habit of intestinal inactivity is induced, and the

seeds of constipation are sown, because the starchy foods, being slow in

giving up their nutritive elements, the refuse is proportionately

backward in being eliminated. Fruits, on the contrary, although equally

rich in heat producing qualities, yet on account of the previous natural

transmutation of starch into glucose, are in a condition for immediate

appropriation by the system, and consequently absorption of nutrition

and elimination of waste are equally prompt. This partially explains the

aperient action of fruits, although there is a chemical reason also. For

the reasons above stated, lightly baked bread should never be eaten; it

should be toasted thoroughly brown first, by which the first step in the

conversion of the starch is accomplished.

Regarding the relative digestibility of white and brown (whole wheat)

bread there is considerable diversity of opinion, but in a series of

experiments described by Dr. John B. Coppock, in the “Herald of Health,”

England, it was shown that in equal portions of 100 ounces, ¼ ounce

more of the white bread was digested, than of the brown; but the

proportion of proteids (muscle and tissue forming constituents)

digested, was as follows: white bread, 85½ ounces; brown bread,

88¾ ounces, or 3¼ ounces more nutrition obtained from the brown

bread than from the white. In any event, we are forced to the conclusion

that as an article of food, bread has hitherto had a value placed upon

it to which it was not legitimately entitled.

Nature has designed albumen as the staple of nutrition for man, and

primarily, vegetable albumen; hence fruits form as nearly as possible a

perfect food, containing, as they do, this important constituent in

addition to the advantages previously mentioned.

Nuts are an excellent article of diet, as they contain a large

percentage of proteid (muscle-forming) substance, and fats--both in a

state of almost absolute purity, but are somewhat deficient in starch.

To those who feel that they really cannot do without meat, nuts

certainly offer the best substitute. There are preparations of nuts on

the markets now, called nut-meats, but our advice would be, to eat all

nuts without preparation, only being careful to masticate them

thoroughly. The peanut is the first in rank for nutritive value, next

comes the chestnut, and third, the walnut.

Our objection to nut-meats applies to all forms of concentrated foods,

that is, that they do not give the digestive functions the proper amount

of exercise. They do not afford sufficient opportunity for mastication,

hence the food is not properly insalivated. And, again, in normal

conditions, Nature demands a certain amount of bulk, that the digestive

organs may have something to contract upon. It is the nature of the

muscular structures to grow if exercised, and there is no reason to

doubt that the stomach and intestinal muscles respond to this stimulus.

Bulk is especially necessary in the intestinal canal, to supply a

certain amount of irritative stimulation, for the purpose of exciting

peristalsis. That is one reason why whole wheat bread is preferable to

white, on account of the bran, which not only supplies the bulk, but

favors elimination by its irritative action.

Before proceeding any further we would call attention to the following

table, showing the nutritive ingredients in food substances, and their

several functions. The ingredients are classified in four divisions: 1,

Proteids; 2, Fats; 3, Starches, or carbo-hydrates; 4, Mineral matters.

This is the main classification; but to enable it to be better

understood, we subdivide it as follows:

{ a. Albuminoids: e. g. albumen (white of

{ egg); casein (curd) of milk; myosin,

{ the basis of muscle (lean meat); gluten

{ of wheat, etc.

{ b. Gelatinoids: e. g. collagen of tendons; ossein

{ of bones, which yield gelatin or glue.

Protein. { (Meats and fish contain very small quantities

{ of so-called “extractives.” They

{ include kreatin and allied compounds,

{ and are the chief ingredients of beef-tea

{ and meat extract. They contain nitrogen,

{ and hence are commonly classed

{ with protein.)

Fats. { e.g. fat of meat; fat (butter) of milk; olive

{ oil; oil of corn, wheat, etc.

Carbohydrates. e.g. sugar, starch, cellulose (woody fibre).

Mineral Matters. { e.g. calcium phosphate or phosphate of lime;

{ sodium chloride (common salt).

In this classification, water is not taken into account, for the reason

that it is not a true nutrient, although of vital importance to the

body. Now, let us consider what ultimately becomes of these

substances--how Nature utilizes them in the physical economy. Protein is

used to build up the solid tissues of the body, the muscles and tendons.

It is also a source of nutrition for brain and nerve substance, and

partially serves as fuel. Fats simply form fatty tissue and serve as

fuel to maintain the heat of the body, by combustion or oxidation.

Carbo-hydrates mainly serve as fuel, owing to the large percentage of

carbon they contain, which readily unites with the oxygen. The mineral

matters, which are also largely obtained from water, are employed in the

formation of bone, and are also utilized in the blood and in other ways.

Thus we see that each constituent of the food substance fulfills a

specific purpose, and the secret of a correct and nutritious diet lies

in the selection of such foods as will furnish the proper proportion of

each constituent to serve the purpose for which it is designed. Any

deviation from this rule must of necessity result in digestive

disturbance, more or less, and although one or two digressions from the

path of correct alimentation may not result in anything worse than a

slight inconvenience, yet persistence in dietetic errors will inevitably

terminate in physical demoralization.

Authorities differ as to the actual proportion the nutritive ingredients

should bear to each other in the daily ration; but after comparing the

statements advanced by different food experts, we think the following

figures will represent a fair average of the various tables. The reader

will see that 100 parts of carbo-hydrates is taken as the basis of

calculation, the figures opposite the other ingredients representing the

proportion they should bear to the basic figure.

Carbo-hydrates (carbonaceous material, starch, sugar,

etc.), fat, and heat formers. 100 parts

Proteids (nitrogenous material), muscle, tissue and

brain formers. 40 “

Fats (animal fats, butter, etc.), fuel formers. 32 “

Mineral salts. 6 “

Water . 670 “

With the above table in mind, it will be easy to select foods that will

furnish, when combined, the proper proportion of each ingredient--that

is--approximately, and to assist in the selection, we subjoin a

condensed list of the more important articles of food, showing the

percentage of each ingredient, as proved by analysis. We would call

attention to the fact that animal foods may slightly differ in the ratio

of the ingredients, owing to the food upon which the animal has been

raised, and its physical condition; and, owing to peculiarities of soil,

vegetable foods may differ in like manner, but for practical purposes it

will be found sufficiently correct.

IN 100 PARTS.

Proteids. Starches. Fats. Salts.

Lean Beef 20.2 0.0 3.6 2.0

Fat 16.9 0.0 20.0 3.1

Mutton 17.1 0.0 5.7 1.3

Veal 18.8 0.0 4.4 0.5

Pork 14.5 0.0 37.3 0.8

Poultry 21.0 0.0 3.8 1.2

Smoked Ham 24.0 0.0 36.5 10.1

Mackerel 23.5 0.0 6.7 1.0

Cod 27.0 0.0 0.3 22.0

White of Egg 20.4 0.0 0.0 1.6

Yolk of Egg 16.0 0.0 30.7 1.3

Cow’s Milk 4.2 4.5 3.7 0.7

Cheese 28.0 1.0 23.0 7.0

Butter 2.0 1.0 85.0 1.0

Cabbage 5.0 7.8 0.5 1.2

Asparagus 1.9 2.7 0.2 0.5

Mushrooms 2.5 4.7 0.2 0.7

Potato 2.2 21.8 0.2 1.0

Sweet Potato 1.0 25.2 0.2 2.7

Celery 1.5 0.8 0.4 0.8

French Beans 23.7 55.6 2.2 3.7

Lima Beans 21.9 60.0 1.9 2.9

Green Peas 6.3 12.0 0.5 0.8

Lentils 24.8 54.7 1.8 2.4

Wheat Flour 11.6 71.0 1.3 1.6

Barley Flour 10.5 66.7 2.4 2.6

Oatmeal 12.8 65.6 5.6 3.6

Lentil Flour 25.4 57.3 1.8 2.6

Arrowroot 0.8 83.5 0.0 0.3

Chestnut 14.6 60.0 2.4 3.3

Sweet Almond 23.5 7.8 53.0 3.0

Peanut 28.3 1.8 46.2 3.3

Walnut 15.8 13.0 57.4 2.0

Apple 0.4 7.2 0.0 0.5

Cherry 0.7 10.2 0.0 0.7

Grape 0.6 14.2 0.0 0.5

Banana 4.9 19.2 0.6 1.1

Dates 6.6 54.0 0.2 1.6

Figs 6.1 60.5 0.9 2.3

Honey 0.8 74.6 0.9 0.2

TABLE A.

Showing the relative digestibility of various foods.

---------------------------+-------------------------

| Protein

+-----------+-------------

|Digestible.|Undigestible.

| |

---------------------------+-----------+-------------

| % | %

Beef, round | 23.0 | 0.0

Beef, sirloin | 20.0 | 0.0

Pork, very fat | 3.0 | 0.0

Haddock | 17.1 | 0.0

Mackerel | 18.8 | 0.0

Hens’ eggs | 13.4 | 0.0

Cow’s milk | 3.4 | 0.0

Cheese, whole milk | 27.1 | 0.0

Butter | 1.0 | ...

Oleomargarine | 0.4 | ...

Sugar | 0.3 | ...

Wheat } very fine | 7.6 | 1.3

flour} medium | 9.5 | 2.1

} coarse whole wheat | 8.2 | 2.7

Wheat bread average | 7.7 | 1.2

Black bread | 4.5 | 1.6

Peas | 19.7 | 3.2

Corn (maize) meal | 7.9 | 1.2

Rice | 6.2 | 1.2

Potatoes | 1.5 | 0.5

Turnips | 0.7 | 0.3

---------------------------+-----------+-------------

--------------------------+-------------------------

| Fats

+-----------+-------------

|Digestible.|Undigestible.

| |

--------------------------+-----------+-------------

| % | %

Beef, round | 8.1 | 0.9

Beef, sirloin | 17.1 | 1.9

Pork, very fat | 74.5 | 6.0

Haddock | 0.3 | ...

Mackerel | 7.4 | 0.8

Hens’ eggs | 9.4 | 2.4

Cow’s milk | 3.6 | 0.1

Cheese, whole milk | 34.6 | 0.9

Butter | 85.8 | 1.7

Oleomargarine | 83.9 | 3.3

Sugar | ... | ...

Wheat } very fine | 1.0 | ...

flour} medium | 0.8 | ...

} coarse whole wheat| 1.8 | ...

Wheat bread average | 1.9 | ...

Black bread | 1.8 | ...

Peas | ... | ...

Corn (maize) meal | 3.8 | ...

Rice | 0.4 | ...

Potatoes | 0.2 | ...

Turnips | 0.2 | ...

--------------------------+-----------+-------------

--------------------------+-------------------------+---------+-------

| Carbohydrates | |

+-----------+-------------+---------+-------

|Digestible.|Undigestible.| Mineral | Water.

| | | Matters.|

--------------------------+-----------+-------------+---------+-------

| % | % | % | %

Beef, round | 0.0 | 0.0 | 1.3 | 66.7

Beef, sirloin | 0.0 | 0.0 | 1.0 | 60.0

Pork, very fat | ... | ... | 6.5 | 10.0

Haddock | 0.0 | 0.0 | 1.2 | 81.4

Mackerel | 0.0 | 0.0 | 1.4 | 71.6

Hens’ eggs | 0.7 | 0.0 | 1.0 | 73.1

Cow’s milk | 4.8 | 0.0 | 0.7 | 87.4

Cheese, whole milk | 2.3 | 0.0 | 3.9 | 31.2

Butter | 0.5 | ... | 2.0 | 9.0

Oleomargarine | 0.0 | ... | 2.1 | 10.3

Sugar | 96.7 | 0.0 | 0.8 | 2.2

Wheat } very fine | 74.4 | 0.8 | 0.3 | 14.6

flour} medium | 70.4 | 1.8 | 0.4 | 15.0

} coarse whole wheat| 66.4 | 5.3 | 1.2 | 14.4

Wheat bread average | 54.9 | 0.6 | 1.0 | 32.7

Black bread | 43.3 | 5.3 | 1.5 | 43.8

Peas | 55.7 | 2.1 | 2.5 | 15.0

Corn (maize) meal | 68.7 | 2.3 | 1.6 | 14.5

Rice | 78.7 | 0.7 | 0.4 | 12.4

Potatoes | 19.7 | 1.6 | 1.0 | 75.5

Turnips | 5.6 | 1.3 | 0.7 | 91.2

--------------------------+-----------+-------------+---------+-------

Since the elements are seldom, if ever, found in the proper proportion

in any food substances, it becomes necessary to exercise judgment in

selecting them, so that something like a well-balanced diet may be

obtained; so as a further aid to enable the reader to make his selection

judiciously, we would call attention to Table A on page 139 and Table B

below. Table A shows the proportion of various foods that is ordinarily

digested, while Table B points out the time required for different

articles of food to digest.

TABLE B.

LENGTH OF TIME REQUIRED FOR DIGESTION OF DIFFERENT ARTICLES OF FOOD.

Hours.

Apples, raw 2:00

Barley, boiled 2:00

Beef, roasted 3:00

Beefsteak, broiled 3:00

Beef, boiled 4:00

Beets, boiled 3:45

Brains, animal, boiled 1:45

Bread, corn, baked 3:15

Bread, wheat, baked 3:30

Butter, melted 3:30

Cabbage, raw 2:30

Cabbage, with vinegar 2:00

Cabbage, boiled 4:30

Cake, corn, baked 3:00

Cake, sponge, baked 2:30

Catfish, fried 3:30

Cheese, old strong 3:30

Chicken, fricasseed 2:45

Corn and beans, boiled 3:45

Custard, baked 2:45

Duck, roasted 4:00

Dumpling, apple, boiled 3:00

Eggs, hard boiled 3:30

Eggs, soft boiled 3:00

Eggs, fried 3:30

Eggs, roasted 2:15

Eggs, raw 2:00

Fowls, boiled 4:00

Fowls, roasted 4:00

Goose, roasted 2:30

Lamb, boiled 2:30

Milk, boiled 2:00

Milk, raw 2:15

Mutton, roasted 3:15

Mutton, broiled 3:00

Mutton, boiled 3:00

Oysters, raw 2:55

Oysters, roasted 3:15

Oysters, stewed 3:30

Pig, roasted 2:30

Pigs’ feet, soused 1:00

Pork, roasted 5:15

Pork, salted and fried 4:15

Potatoes, Irish, boiled 3:30

Potatoes, Irish, roasted 2:30

Rice, boiled 1:00

Salmon, salted 4:00

Soup, barley, boiled 1:30

Soup, bean 3:30

Soup, chicken 3:00

Soup, mutton 3:30

Soup, oyster 3:30

Tapioca, boiled 2:00

Tripe, soused 1:00

Trout, salmon, boiled 1:30

Trout, salmon, fried 1:30

Turkey, roast 2:30

Turkey, boiled 2:30

Turnips, boiled 3:30

Veal, broiled 4:00

Veal, fried 4:30

Vegetables and meat, hashed 2:30

Venison steak 1:35

We have seen that certain elements are necessary in our food for the

proper replenishment of the waste that is perpetually going on, and that

they must be combined in proper proportions, so that no one part of the

body shall be over-nourished at the expense of the others--no organ

overtaxed, but that all may be harmoniously developed.

Opinions may, and do, differ as to the source from which this

sustenance for the body should be obtained--whether from the animal or

vegetable kingdoms, or both, and while admitting that vegetarianism and

flesh-eating both have their advantages and disadvantages, our own

conscientious conviction is, that the true solution of the question is

to be found in the happy medium--that a mixed diet is the best for

mankind under existing conditions.

The main argument of our vegetarian friends against the practice of

flesh-eating is the humanitarian one. We are familiar with all the

objections urged--the brutalizing effect upon the human mind of so much

ruthless blood-shed--of the sacredness of life, and of man’s presumption

in daring to deprive a living creature of existence; but with all due

respect to the sensibilities of these worthy people, we are inclined to

think that the argument is scarcely tenable. We do not wish to be

understood as defending the cruelties that are said to be practised in

the abattoirs; but the taking of life is inseparable from existence. It

is simply a question of degree. There is a sect in India, the members of

which are so scrupulous regarding the sanctity of life that they

carefully brush every step of the path in front of them, lest they

should inadvertently step upon any creeping thing. In this, they lift

the burden of responsibility from themselves for any wanton injury; but

the microscope has shown us that there is a countless world of

infinitesimal life all around us, and that it is practically impossible

to draw a breath, or drink a mouthful of water, without destroying some

living thing. If we accept the teaching of the Scriptures, that not a

sparrow falls to the ground without the knowledge of the Creator, then

we must conclude that the life of the ant is of as much importance in

His eyes as that of the ox or sheep. We repeat, we are not posing as

advocates of indiscriminate and wanton slaughter, but on utilitarian

grounds, we consider the use of the flesh of animals, as a food,

justifiable.

If we needed any scriptural authority for the practice, we could point

to the Hebrews, who (according to Holy Writ) received through Moses not

only permission to use meat as an article of diet, but instructions for

the killing of the selected animals, together with injunctions to avoid

the flesh of certain kinds; and they may be cited as a striking example

of the value of a mixed diet.

Here we have one of the most ancient races of the earth--a race that has

endured the most terrible persecutions that ever befell a people, yet

have survived it all, and are to-day a robust and unusually prolific

race; while intellectually and morally they are surpassed by none. They

are a greater power in the world than any other race, by reason of their

skill in finance and natural business instincts. There is no question

but that the sanitary system of living established by Moses has been the

principle factor in perpetuating this hardy race; and a mixed diet was

and is an integral part of that system. It may also be confidently

claimed that the teachings of the Bible, along these lines, have been in

a large degree responsible for the position occupied by the Christian

nations in the world to-day.

However, we have no desire to impose our views upon our readers, and

having given expression to our sentiments, we return to the main

question.

Having disposed of the question, “what to eat,” we will consider

another matter, almost equally important, and that is:

HOW TO EAT.

The one fundamental principle underlying this question is thorough

mastication, and we cannot too strongly impress upon our readers the

necessity for its proper observance. We have already stated that

digestion commences in the mouth--that by the action of the saliva, the

starchy matter in food is converted into glucose. It is therefore

necessary that the saliva should be brought into intimate contact with

every part of the bolus; and for that purpose thorough mastication is

absolutely necessary. In addition, the separation of the food into small

fragments, by the teeth, assists stomach digestion, by permitting the

gastric juice freer access to the food. It is stated that Mr. Gladstone

formed the habit of thorough mastication by making it a rule to count

thirty-two while masticating each mouthful. Mastication need not be slow

to be thorough, although there is an impression to that effect, for, as

a matter of fact, quick and vigorous chewing excites the salivary glands

to more energetic action.

Drinking at meals should be avoided as much as possible, and whenever

any digestive trouble is present, not only should no liquids accompany

the meal, but nothing in the form of fluids should be partaken of within

half an hour preceding or following a meal. The philosophy of this is

apparent, when we reflect that all digestive disturbances are

accompanied by imperfect secretion of the gastric juices, and to dilute

them with an excess of fluid is to weaken its power of action on the

food. It is as if a man, when attempting to dissolve a piece of metal in

a powerful acid, should deliberately add water to the acid, and thereby

arrest, wholly or in part, the process of decomposition. It is plain,

therefore, that although the practice of drinking at meals may help the

food to pass more easily down the æsophagus, yet it must inevitably

retard digestion when it reaches the stomach.

But the most pernicious practice of all is that of drinking ice water at

meals, since, in addition to the ill effects described above, it

temporarily paralyzes the stomach--driving the blood away from that

organ when it is needed most of all. A fact which should not be lost

sight of is, that no physical operation, however slight, can be

accomplished without the expenditure of force (nervous energy), even

though it be only the winking of an eye-lid; and the labor entailed upon

the system, of raising the temperature of the stomach to normal figures,

after deluging it with ice water, involves a ruinous waste of vital

force, in addition to the other reasons urged against it. It cannot be

doubted that this essentially American habit is responsible for a large

proportion of the dyspepsia that sits like an incubus upon the nation.

Every substance taken into the stomach, whether fluid or solid, should

be about the same temperature as the body, to be in harmony with natural

principles.

All condiments promote indigestion. They over-stimulate the stomach,

exciting the secreting glands to abnormal action, and irritating the

sensitive mucous surface. In addition, they overheat the blood, excite

the nervous system, inflame the passions, and are largely responsible

for many of the excesses into which men plunge under this unnatural

stimulation.

WHEN TO EAT

Is a question that has excited a great deal of discussion of late years.

The publication of Dr. Dewey’s book, extolling the no-breakfast plan,

caused the subject to be debated, with considerable fervor for a time,

but the matter remains practically where it was. It is impossible to lay

down a hard and fast rule that shall govern all cases, a fact that most

theorists seem to lose sight of--hence the collapse of so many promising

and alluring schemes. For people in health, we strongly advise the three

meals a day system, which experience has shown to be successful. They

should be moderate in quantity, and should be eaten as follows: The

first, from half an hour to an hour after rising (having previously

bathed and exercised); the second, not less than four hours afterwards;

the third, not less than five hours later.

This gives the stomach time to rid itself of one meal before the next is

introduced, otherwise the undigested food remaining in the stomach

prevents that organ from acting properly on the fresh food. It is for

this reason that it is unwise to eat between meals, as, when the stomach

is occupied by articles of food in various stages of digestion,

undigested portions will pass out with the digested food; not only

entailing a serious loss of energy and nutrition, but irritating the

intestinal canal and creating unnecessary waste to be eliminated.

The above rules, as stated, apply to people in ordinarily good health.

In wasting disease it may be necessary to supply nutrition even as often

as every half hour; and in all serious digestive troubles it is wiser to

eat six times a day than three, the meals to be light, nutritious in

quality, and small in quantity, so as not to impose too great a burden

at one time on the weakened digestive apparatus.

We will now consider the action of several substances, in common use,

that are inimical to health, and that have an especially demoralizing

effect upon digestion.

The first of these is alcohol, which only serves as fuel, but does not

form tissue. Its best friends in the medical profession no longer claim

anything for it but a stimulating effect. Its action on the digestive

organs (especially the stomach) is disastrous in the extreme. It

destroys the appetite, although it temporarily sustains vigor by

unnatural excitation.

Without going so far as to say that a man is lost to all sense of

decency because he takes an occasional drink, we will say that it is in

nowise necessary to the system--that the habit, indulged in to excess,

is the most fatal that can be contracted, and that inasmuch as the

majority of people have not sufficient will-power to curb their

appetites, the wisest plan is to avoid the use of alcoholic beverages

altogether.

The man who is addicted to the excessive use of alcoholic stimulants is

over-taxing the vital organs of his body in the most outrageous manner,

and although Nature incessantly enters protest against being overworked,

he either ignorantly fails to recognize the warnings, or wantonly

disregards them. Let us for a few moments consider the work which the

heart is called upon to do, and the amount of extra labor imposed upon

it by the unwise use of alcohol. The average life of a man is

thirty-eight years, and, in a healthy man, the number of heart-beats per

minute is seventy, or during an average life, 76,536,740,000. Now, the

use of alcohol in anything like an excessive quantity increases the

action of the heart ten beats per minute, making 600 extra beats per

hour, 14,400 per day, 482,000 per month, 9,784,000 per year, 195,568,000

in twenty years, and 372,793,000 in a lifetime of thirty-eight years.

Or, supposing a man should live fifty years, the number of pulsations of

the heart during that period, at the normal rate, would be 917,239,680.

Now, if ten extra beats be added to this, for, say the last twenty-five

years, we find that the heart is called upon to make 91,840,000 extra

beats. Think of that enormous amount of additional work imposed upon a

delicate, complex piece of mechanism like the human heart!

But that is not the worst of it. The heart should rest and sleep when we

do. During sleep, the character of the beats is different from what it

is during our waking hours--the beats are made singly and deliberately,

with a pause between, for the heart is taking its necessary rest, to fit

it for its functions on the morrow; but, if we take alcohol into the

system before retiring, then the heart works harder during sleep than a

healthy man’s when he is awake.

Is it any wonder that we hear of so many cases of heart failure? Is it

strange that the average duration of human life is steadily and surely

growing shorter? Three-score and ten was the average number of years for

man to sojourn here, it is now thirty-eight, and will inevitably become

still less if man persists in wilfully violating the laws that govern

his being.

Tea and coffee are substances which neither form tissue nor serve as

fuel, and may be banished from the table with decided advantage. Few

people realize that the difference between the drinking of alcohol and

tea is simply a question of degree. It is true that the consequences of

excessive tea drinking are not as severe as those from over-indulgence

in ardent spirits, but the pernicious effects of the constant drinking

of strong infusions of tea justify us in calling the practice a serious

menace to health. Tea leaves contain from 2 to 4 per cent. of caffeine,

or theine, which is an alkaloid, and always found in combination with

tannin. They also contain a volatile oil, which is the source of the

aroma, and in addition possess a sedative quality. Tannin is a powerful

astringent, and hence is strongly provocative of constipation. Its

action upon the mucous surface of the stomach is highly detrimental to

that organ, as it arrests the excretion of the gastric juice by its

contractile effect upon the glands. Its constant use will almost

invariably result in digestive disturbances, and will certainly

aggravate such troubles, if previously existing. It is true that a cup

of hot tea is a refreshing beverage, but not more so than a cup of hot

milk--in fact, it is the heat that imparts the sense of comfort

experienced on drinking it. Children should never be allowed to drink

either tea or coffee, as the seeds of a baneful habit may be sown, for

in tea, as in dram drinking, it is a habit easily acquired.

The above remarks apply in a less degree to the frequent use of coffee.

The constant use of these substances produce the following

results--first, increase of circulation, rise in pulse, a desire to

frequently pass urine, and an exhilaration resembling intoxication. Tea

tasters, as is well known, are subject to headache and giddiness, and

prone to attacks of paralysis. The votaries of the tea and coffee cup by

far outnumber those of Bacchus, so that granting that the drinking of

these beverages is a little less severe in its constitutional effects,

yet the greater prevalence of the habit renders them equal to alcohol in

their destructive effects.

GENERAL SUGGESTIONS.

One of the causes that conduce to digestive disturbances is that of

solitary eating. Owing to the strenuousness of modern city life, many

people, of both sexes, are compelled to practice the most rigid economy,

which, in a large proportion of cases, involves what is known as “light

housekeeping,” or preparing a part, if not all of their meals over a gas

jet in their room. In the case of the male housekeeper, this generally

means that when he seats himself to eat he places his book or paper in

front of him, to beguile the time; the consequence being that he not

only calls the blood away from the stomach, where it is needed, but,

engrossed in his reading, he masticates imperfectly, or suddenly coming

to himself, he finds that he has been so intent on his reading that his

food has become cold, whereupon he devours it in haste. Women are not

such great sinners in this respect as men; but are equally culpable in

another direction. It is a pretty well-known fact that a woman would

just as soon not eat at all as to eat alone, and as a result frequently

deprives herself of the necessary amount of nutrition. In fact, she

impairs her digestion by not giving it sufficient work to do, while the

man ruins his by spasmodically overtaxing it. For the above reasons, the

boarding house (much as it leaves to be desired) is preferable as an

abiding place for hundreds of men and women who are too busy by day and

too tired at night to pay proper attention to the physical needs of the

system. Companionship at meals is a most desirable thing, especially if

it is congenial, and light, cheerful conversation, with a little

hilarity intermingled, is an excellent aid to digestion.

This is, no doubt, due to mental influence. The whole of the alimentary

process is under the control of the nervous system, which has its seat

in the brain, consequently, a cheerful mental attitude favors digestion.

It is well known that a fit of anger may temporarily stop digestion. The

mind exerts such a vast influence over every function that it is

impossible to set bounds to it. We are the creatures of habit. We eat so

many times a day, from sheer force of habit. We habituate ourselves to

partake of articles of food against which, at first, the senses rebel,

by the same force; but it is left wholly to man’s reasoning powers

whether his habits shall be cultivated according to the needs of the

system. If they are, perfect nutrition will be established; if they are

not, he is worse off than the animal who knows only to follow the

instincts of the original habits of the species. A man can exercise his

will power to partake of a diet which his taste had not been able to

appreciate, yet no will power can ever provide good nutrition out of a

diet against which taste constantly rebels. Consciousness of the

digestive organs is an offense to them. The more a man is conscious of

his stomach, the less will be its capacity for performing good service;

therefore, a dyspeptic should never attempt to follow a course of

experimental dietetics with himself, for if he watches his stomach after

his carefully selected meal, to see how it will serve him, he will

always find abnormal symptoms. It is never wise to expect anything but

good results from anything which has been allowed to pass beyond the

palate, for that is Nature’s infallible safeguard, its province being to

reject every objectionable thing.

We would again remind the reader that one of the most important offices

of the lungs is to promote the movement of the blood and lymph currents

throughout the body. Active respiration assists all forms of lymph

absorption, but gives special aid to the absorption of food substances

from the stomach and intestines, because these particular lymph vessels

are situated so close to the chest cavity that they are more directly

under the influence of the suction action of the chest.

A few minutes spent in vigorous deep breathing exercise after each meal

is one of the best means of remedying the sense of heaviness and weight

of which so many complain after eating.

Thus we see that deep breathing, by favoring absorption, promotes the

nourishment of the body--will assist in building tissue, in fact. Oxygen

is a vital necessity for the body, and it is necessary to absorb a large

quantity for the actual needs of the system, while all absorbed over the

quantity means added nutrition. Now, deep, or diaphragmatic breathing,

infallibly increases the lung capacity, so that the possibility for

absorption of oxygen is increased, and health and strength promoted.

Deep breathing is as necessary for the proper absorption and

assimilation of nutrition as the selection of a well-balanced diet. It

has saved thousands of lives, and is a factor in promoting health that

cannot be disregarded.

“Order is Heaven’s first law,” and nowhere is this law better

exemplified than in the human body. Order, or regularity, is an

essential for success in human affairs--moral, mental, or physical; but

especially in the latter. The successful conduct of large business

organizations is only possible by regularity in the performance of every

detail of duty.

If this be so when only physical results are involved, how much more so

is it where vital interests are at stake? The human body is a

wonderfully complex piece of mechanism, and if left to itself or rather

to natural guidance, its manifold functions are performed with unfailing

regularity; and regularity in function means health--irregularity,

disease.

Mark the rhythmic regularity of respiration, or of the heart’s

contractions! Long continued regularity begets habit, which is a form of

automatism; hence the necessity of regularity in action along fixed

lines, and in consonance with physiological law, that good habits only

may be formed.

Good habits are absolutely essential to health, which is equivalent to

saying that regularity in living is an imperative necessity to that end.

Regularity in rising and retiring; regularity in eating and drinking;

regularity in exercise, all are equally important.

Not only does this regularity of conduct conduce to the attainment and

maintenance of perfect health, but it enables the individual to

accomplish more within the limits of the day, partly by economizing

time, and partly by the added vigor due to improved health.

First, regularity in the hours of rising and retiring, namely,

regulating the minimum period to be devoted to sleep. There is much

conflict of opinion as to the amount of sleep necessary for the average

adult. We have in mind an old saying which runs as follows: “Six hours’

sleep for a man, seven for a woman, and eight for a fool.” This is

somewhat arbitrary, and, moreover, is not in harmony with physiological

law. In the first place, no hard and fast rule can be laid down that

will cover all cases. Apart from the difference of sex, there are

temperamental conditions which vary with every case. We are decidedly of

the opinion that eight hours’ sleep is necessary for the adult

individual. It has been affirmed by some authorities that the more the

individual sleeps the longer he will live, which is a perfectly rational

claim, in view of the fact that night is Nature’s repair time, when she

is busy at work replacing the ravages committed by wear and tear during

the day. It is a well-known fact that nearly all growth takes place

during sleep.

Again, it is a fact not generally known that the heart receives no

nourishment during the period of contraction, owing to the pressure upon

the arteries which supply it with nutriment. It is only during the

infinitesimal pause between the contractions that these arteries can

carry blood to the heart tissue; hence during sleep the heart-beats

differ from those of our waking hours, being fewer in number, and with a

more decided pause between. Now, the heart being to the body what the

mainspring is to a watch, the necessity of affording it ample time for

recuperation becomes apparent.

Having stated that eight hours’ sleep is the minimum amount for the

individual, the question of regularity presents itself, and this should

be understood to refer especially to the time of rising, which, unless

the individual is in ill health, should be at 6 A.M. This not only

proves invaluable in economizing time, but paves the way for regularity

in eating, which we will now consider.

There is much diversity of opinion as to the number of meals that

should be eaten during the day, and recently the practice of eating only

two meals a day has largely obtained. This, although preferable to the

practice of eating four and five meals a day, or of indiscriminate

lunching between meals, is yet (we consider) running into the other

extreme. Unless an exceedingly hearty breakfast is eaten, the tax upon

the vitality before the next meal hour arrives is too severe. Our rule,

which we commend to our readers, is as follows: Rise at six, then take

your bath, either plunge or sponge bath, followed by ten to fifteen

minutes of moderate exercise. This, we will say, occupies until seven;

then eat a light meal of juicy fruit, such as oranges, grapes or

berries, followed by the perusal of the morning newspaper, or, if you

are a student, devote an hour to study. At eight o’clock take your

proper breakfast, which should consist of some preparation of wheat

(with milk or fruit juice), followed by toast, boiled or poached eggs,

and a glass of milk. Take a light lunch at 1 P.M., and a moderately good

dinner at 7 P.M.

If regularity in the hours for meals be strictly observed, and the

quantity and character of the meals carefully considered, the system

will rapidly acquire the habit of expecting sustenance at those hours,

and regularity, like virtue, will be its own reward.

Next comes the question of exercise. Too little attention is paid to

this matter, more especially by those engaged in sedentary occupations;

yet it is in the highest degree important that the balance between the

mental and physical energies should be maintained. To preserve this

balance while the mind is active and the body untaxed, artificial

exercise must be practiced, for physical strength cannot be promoted

without some kind of bodily exercise. Unused muscles soon become flabby,

as athletes and their trainers well know. The best time for taking

exercise is, as stated above, just after the morning bath, and it is

astonishing what results can be obtained from fifteen minutes of

intelligently directed exercise each morning. Here, again, regularity

will work wonders. It may be a week or two before you will notice any

marked improvement in the muscular condition, but you will be amply

repaid by the glow of health which pervades the system as the result of

stimulated circulation.

Last, but by no means least, comes the matter of solicitation of the

bowels. In this case regularity in solicitation will invariably produce

regularity in movement. The bowels should be solicited every morning,

soon after rising, and every night just before retiring. We only wish

that we could impress every one of our readers with the importance of

this practice, and of the immense benefit of regularity in the pursuance

of it. Just as the stomach acquires the habit of expecting food when

regularly supplied to it at stated intervals, even so will the bowels

respond to solicitation if regularity be persisted in.

Nature is inexorably opposed to caprice. She executes all her processes

in an orderly manner, and if not interfered with, with the greatest

regularity, and if man will only co-operate with her by strict

regularity in the important duties previously mentioned, the result will

be a surprise to him in the form of renewed health and vigor. He will

have an unclouded mind, and be ready to face the trials of everyday

existence with a courage that nothing can daunt.

But Nature demands an accurate accounting. Man thinks but little of the

drafts he is continually making upon his vitality, but sooner or later

the account will be presented, and payment exacted in full. There is no

such thing as vicarious payment. The debtor must pay in person, and it

therefore behooves every man to watch the debit side of his life’s

ledger, and make a daily balance of his account with Nature.

PART VIII.

TREATMENT OF DISEASE.

HEART DISEASE.

There are numerous affections of the heart, divided into two

classes--organic and functional, the former being the more serious; but

it is safe to say that seventy-five per cent. of cases belong in the

latter class. The most common, and at the same time most serious, of the

organic troubles, are pericarditis (inflammation of the heart-envelope),

and valvular insufficiency (imperfect closure of the valves). The

functional disturbances are (almost without exception) due to digestive

difficulties. In the first class, if the case is well advanced and the

patient past the meridian of life, recovery is improbable, although life

may be considerably prolonged. The second class of cases can be cured,

with reasonable certainty, by removing the cause.

TREATMENT.

In pericarditis--the symptoms of which are fever and sharp pain under

left nipple, radiating to the armpit, use the “Cascade” daily while the

condition is acute; the wet sheet should also be employed daily, the

temperature varying with the degree of fever. It is usually the sequel

of rheumatism. In valvular insufficiency, which is caused by deposits

upon the valves of the heart, the symptoms of which are principally

difficulty of respiration, not much pain, but a feeling of uneasiness in

the heart region, and a peculiar sound termed “the murmer,” to be

detected by the stethoscope, the use of the “Cascade” will sometimes

effect wonders. It arrests all further deposition of impurities in the

blood, thus preventing any further accumulation on the valves, while the

increased liquidity and purity of the blood enables it to re-absorb the

existing deposits and thus restore normal action. Functional

difficulties, as stated, chiefly result from digestive troubles, due to

fermentation of food in the stomach and the consequent formation of gas,

which frequently collects in large quantities, and by actual pressure

impedes the heart’s action. The chief symptoms are shortness of breath,

palpitation, and great irregularity of the heart’s action; sometimes the

heart appears to miss a beat altogether. In such cases, a faithful

observance of the formula of treatment for dyspepsia (see index) will

accomplish surprising results.

ANÆMIA.

This is a disease of the blood, characterized by a deficiency of

albumen and red corpuscles. It is a disease that more frequently affects

women than men; the very young and the very old are most subject to it,

and especially, if of a nervous, irritable or hysterical disposition.

Among the exciting causes are defective hygiene, poor diet, want of, or

excessive exercise, grief, or other strong emotions. The symptoms are

great pallor, muscular weakness, frequent pulse, dizziness,

breathlessness on slight exertion and fainting. There is another form of

this trouble, known as Essential Anæmia, or Progressive Pernicious

Anæmia, which almost invariably terminates in death; while in the first

form, or simple anæmia, there is no reason whatever for a fatal result,

if treated judiciously.

TREATMENT.

The condition of the blood must be improved, and as the blood is only

formed from the food that is eaten, the importance of getting the

digestive function into good working order is apparent. Also to supply

those elements to the system that the condition of the blood shows to be

necessary, all of which can be furnished in properly selected articles

of food. The body must be cleansed internally, by means of the

“Cascade,” using it as frequently as the condition of the patient will

permit, without unduly taxing the system. The skin should be kept active

by frequent warm or tepid baths, followed by gentle friction with a soft

towel. A half pint of hot water should be slowly sipped soon after

rising, and no nourishment partaken of for at least half an hour. Gentle

exercise should be employed, to promote circulation; or if too weak,

substitute massage. Eggs and milk should be freely partaken of. The eggs

are preferable raw, beaten in milk, if not, then lightly boiled or

poached. Milk should only be taken in quantities of from two to four

ounces at a time. Some good preparation of whole wheat should be

partaken of once daily for the benefit of the phosphates contained in

it, but iron is the element most needed, and this is to be obtained in

the following articles: first and foremost, spinach, then beets,

tomatoes, dark skinned grapes and ditto plums. Lastly, and most

important, is the practice of deep breathing to thoroughly oxygenate the

blood.

BLOOD POISONING.

This may arise from various causes, such as the infection of a wound,

contact with some irritating vegetable substance like the poison ivy, or

by inhaling noxious gases, or handling certain metals, such as copper

and lead; but the most common cause is the re-absorption into the blood,

through the intestinal walls, of the waste products of the system; in

fact, it may be confidently asserted that ninety-nine per cent. of such

cases are due to this cause. When it is considered that a virulent

poison introduced in the rectum has been known to cause death in a

rabbit within two minutes, the absorptive character of the walls of the

colon may be faintly estimated. True, the toxic substances generated in

the body are not so rapid in their action, but they are none the less

deadly. It is to this that all skin diseases, together with rheumatism,

gout, neuralgia and a host of other troubles, are undoubtedly due.

TREATMENT.

Clean out the human cesspool by frequent use of the “Cascade,” thus

preventing any further deposition of these impure substances in the

blood, and keep it clean by more or less constant use. In acute cases,

take frequent Turkish baths, to help elimination by way of the skin, and

keep that organ active by frequent warm baths and vigorous friction with

a moderately coarse towel. Let the diet be plain and moderate, never

eating to excess, and drink freely of water, to keep the blood liquid,

and practice the habit of breathing deeply, to oxygenate the blood.

CONSUMPTION.

Of all diseases, consumption is the most widespread and destructive to

human life. Over 3,000,000 people die annually from this disease. It is

not only an acquired disease, but surely preventable, and in its early

stages, curable. In the majority of cases it commences just beneath the

collar bone, because here is the part of the lung that is least used,

the reserve portion, not much used in ordinary breathing. In most of the

avocations of life the shoulders are drawn forward, thus cramping the

lungs, and weakening them, then the consumption bacillus finds lodgment.

A person with healthy lungs might inhale millions of tubercle bacilli

daily with impunity, hence the inference is plain--to prevent

consumption, distend the lungs fully, by deep breathing, hundreds of

times daily.