I have already referred to the value of accelerating the activity of the
functions of the skin. The ordinary practice of bathing is of great
importance in this connection. Many diseases would be prevented if the
skin were thoroughly cleansed with due regularity.
Probably a weekly soap-and-water bath is all that is absolutely
essential for cleanliness if one follows a daily regimen which will
maintain a condition of internal cleanliness. In fact, the cleansing of
the external body is not required with such frequency if one secures
sufficient muscular exercise and follows a dietetic and general regimen
that will guarantee sufficient activity of all the eliminative
functions; but if one neglects to employ other measures that help to
maintain the purity of the blood and the activity of the skin, then more
frequent baths are required to insure cleanliness. It has been my
custom to recommend a hot soap-and-water bath once or twice a week,
depending upon the individual requirements, and a daily cold bath. The
hot bath is to be used as a cleansing agent while the cold bath is a
tonic exclusively. A regimen of this sort will usually be
satisfactory where one is taking a general system of exercise nearly
every day which will insure a certain amount of internal functional
activity. Note, however, that the cold bath, though of some value, is
not necessary, when following the hot-water-drinking regimen.
There has been much controversy as to whether or not cold baths are
really beneficial, since in some cases they have proved harmful. Under
such circumstances the failure to secure good results may have been due
to ignorance of the principles involved and to the lack of vitality
essential to reaction from the shock of the cold water. A great deal
depends upon the manner in which the cold bath is taken and the physical
condition of the individual taking it.
A cold bath is a strong stimulant to the entire circulatory system,
provided one can recuperate with a feeling of warmth immediately
thereafter. If this feeling of warmth does not follow, if you feel cold,
uncomfortable, nervous and trembling for some time after the bath, the
shock has been too severe and is not of advantage. Under such
circumstances it is better either to avoid the bath altogether or else
take more exercise in order more thoroughly to warm the body before
taking the bath. Usually if one is warm before bathing and if the cold
bath is taken in a warm room it is easy to recuperate from it.
Another good suggestion in a case of this kind is to decrease the
duration of the bath. Do not stay in the water too long. In some
cases what is sometimes called a hand bath may be advantageous. This
bath is taken by merely wetting the hands several times in the
water and applying the moist palms to all parts of the body. The
familiar sponge bath, so-called, using either a sponge or a washcloth,
is often advised, although the hand bath just mentioned is even easier
to take.
I have also frequently recommended the use of the dry friction bath,
following exercise, as a means of preparing the body for a cold bath.
I have already referred to these dry friction rubbings as a means of
accelerating the activity of the skin. This friction bath will, in
nearly all cases, warm the skin sufficiently to enable one thoroughly to
enjoy the cold water. In fact, this friction is to a cold bath what
appetite is to eating. You should enjoy your meals and you should enjoy
your cold bath. It is only when the cold bath is a pleasure that it is
a benefit. If you dread it, if the mere thought of taking a cold bath
brings a shudder, it will not be of benefit to you. You should
feel sufficiently vigorous and vital really to enjoy it. A friction
bath will put your skin in a condition where the cold water will "feel
good." Exercise that thoroughly warms the body will naturally have the
same effect.
The statement has often been made that to take a cold bath when
overheated is dangerous just as it would be to drink a large amount of
very cold water when overheated. It is said that one should wait until
he cools off before taking the cold drink or cold plunge. To a limited
extent there is wisdom in this advice, especially as it applies to
getting into cold water when overheated and then remaining there until
you have cooled off. Such quick cooling is certainly dangerous, just
as drinking too much very cold water is dangerous. On the other hand, a
short quick cold bath under such circumstances is not dangerous but
highly advisable. The danger in such cases lies in remaining in the
water until chilled. As a matter of fact, when one is overheated he can
thoroughly enjoy the cold water. You will recuperate quickly under such
conditions and you can better afford to take a cold bath when very
hot than when chilled. Do not attempt cold bathing when you have "goose
flesh" or when your hands and feet are cold. Under such circumstances
the hand bath is preferable. It is always best when overheated to cool
off gradually, and after the bath taken under such circumstances to use
a sweater or bath robe or other covering to insure the desired result.
When one is overheated, it is best to drink water lukewarm or hot or
only moderately cool. If you drink lukewarm water when overheated you
can take any quantity desired.
As previously stated, however, I would like to point out that if you are
carrying out the regimen of hot-water-drinking and exercise previously
referred to, a daily cold bath is not at all necessary. It might be
taken with benefit if you are vigorous, but by flushing the body
with a large amount of liquid according to the plan I have suggested
virtually all functions of the body, including that of the skin
itself, are accelerated in their activities. Under such circumstances
less bathing is required, at least for the purpose of maintaining
proper circulation and functional activity. Therefore the question may
be left open for each individual to determine. One may take a cold bath
or not, just as he may desire, while following the regimen referred
to.
Many who enjoy a cold bath are inclined to stay in the water too long.
In this way one may deprive himself of some of the benefits that might
be derived therefrom. It is safer to limit the cold bath to a short
period. The chief value lies in the reaction. If this is secured then
all is well. The first effect of the cold water is to contract the
tissues at the surface of the body, including the blood vessels, thus
forcing the blood away from the skin. In the reaction the blood is
brought back to the surface in large quantities, producing the glow that
is noticed after a successful cold bath. After a short plunge or quick
shower this reaction should be secured. By staying in the water too long
one may overtax his vitality and become chilled. When taking a plunge
simply allow the water to come in contact with all parts of the body;
then immediately get out.
If the recuperative powers are defective you should not use cold water,
though the hand bath as described should be satisfactory. In such cases,
however, by maintaining the warmth of the feet you can recuperate
quickly and easily. If you will stand with your feet in hot water while
taking the hand bath, or sponge bath, or when using a hand spray in the
bathtub, recuperation will be easier. When the feet are warm the
circulation is more easily maintained. Following a hot bath, the hand
spray can be used for the shower, applying the water quickly to all
parts of the body before getting out of the tub. One should always
use a cold sponge, spray, or shower, after a hot bath to close the
pores. Then rub dry quickly and vigorously with a Turkish towel.
A sitz bath is recommended instead of a full tub bath, as it is a tonic
of great value through its effect upon certain sympathetic nerve
centers. This bath consists in immersing only the central part of the
body, namely, the hips and abdomen. Special sitz tubs are
manufactured, but one can use an ordinary wash tub. An ordinary bathtub
will serve if filled with water about six to ten inches deep. Put the
feet on the edge of the tub and lower the hips down into the water. This
bath is especially valuable as a means of stimulating functional
activity. The colder the water for the sitz bath the better, although
if one is lacking in vitality, it should not be below 70 degrees
Fahrenheit. A hot sitz bath may sometimes be suggested for
inflammatory and painful conditions in the pelvic region. In
inflammation of the bladder, for instance, it is valuable.
When taking hot baths for cleansing purposes the soap used is of some
importance; especially so if the skin is thin or too dry. In such
cases strong soaps are injurious, although their effect may be overcome
to some extent by rubbing the body after the bath with a very little
bit of olive oil. I would suggest, however, the use of a pure vegetable
oil soap, such as castile, which is one of the best examples of a
vegetable soap. This soap may be suggested in all cases, but it is
particularly important when the skin is thin or dry. Very frequently
dryness of skin is noticed in those of very light complexion. In the
preceding chapter on Blood Purification I referred to a hot bath for the
purpose of rapidly eliminating poisons and wastes in the body. An
ordinary warm bath for cleansing purposes need not be taken at such a
high temperature. In other words a soap-and-water bath will be
perfectly satisfactory at a temperature of 103 to 105 degrees F. and need
not occupy more than a very few minutes, whereas the hot bath referred to
for the special purpose of blood purification may be of longer duration
and of a much higher temperature, running up to 110 or 115 degrees
Fahrenheit.
There is another type of warm bath, however, which is of special value
in many cases. This is what I have sometimes termed a neutral
bath, inasmuch as it is neither hot nor cold. This is a bath at about
the temperature of the body, that is to say, 95 to 98 degrees
Fahrenheit. One should use a bath thermometer to be sure of the right
temperature. This neutral bath has a sedative or quieting effect upon
the nerves through its effect upon the innumerable nerve endings in
the skin. It is neither hot nor cold, neither stimulating nor weakening,
and one could remain in such a bath for hours without harm. It has a
quieting effect upon the nerves and reference has been made to it in the
chapter on Sleep as a means of overcoming excitement or nervousness.
In attacks of mania it is especially valuable, and is now extensively
used in all insane asylums because of its wonderful effect in quieting
the nerves. This bath at 98 degrees is also especially commended in
the case of severe burns covering a large surface. It is about the
only way in which a person suffering from such an extensive burn can be
made comfortable. It is also one of the most perfect forms of
treatment in a case of that kind. The serious character of the burn
depends not so much upon the severity as upon the extent of the
surface involved. Therefore, one who has been seriously burned could
remain immersed in a bath at 98 degrees F. for many days continuously,
or until the skin has had a chance to heal. Immersion in water is a
natural condition, for there was a time away back when all the animal
life of the earth was found in the water. It was only through special
variation in the character of evolution that certain forms of life
finally became adapted to a life outside of the water. Therefore,
immersion in water, except for the head, is not entirely an unnatural
condition.