Following is a brief summary of the suggestions in this volume which may
be incorporated in the daily regimen:
Rise from six to eight o'clock. Drink a cup of hot or cold water
immediately upon arising.
Take the thyroid-stimulating exercises. Follow by spine-strengthening
movements in combination with the hot-water-drinking.
Following these exercises a dry friction bath may be taken, if desired;
also a cold bath. The latter is not necessary to the same extent while
following the hot-water-drinking regimen as under ordinary
circumstances. The bath may be varied from time to time by taking a
cold sitz bath instead of a complete bath.
Before breakfast indulge in a good laugh or a little singing.
Eat a light breakfast-preferably consisting chiefly of acid fruits, such
as oranges, apples, pears, grapefruit, grapes, etc.
Throughout the day while following your daily duties remember the
suggestions in reference to proper position. Make a continuous and
never-ending fight to keep a straight spine. Hold the chin in, down and
backward, with spine erect as nearly as possible, whether sitting or
standing.
Be hopeful, be cheerful, but cultivate the fighting spirit. You cannot
have too much will power, determination.
Eat your first hearty meal between twelve and two o'clock, depending
upon the time at which you had breakfast. From five to six hours
should elapse between meals to insure perfect digestion. Masticate
thoroughly. Enjoy your food as much as possible. Do not eat without a
keen appetite.
Try to take a walk some time during the day. Remember during this walk
to practice the thyroid-stimulating exercise-chin inward, downward
and backward while holding a deep full breath, with the abdomen
expanded.
Do not forget the necessity of using liquids freely. Have water close at
hand so that your thirst can easily be satisfied.
Some time during the day, if possible, take some form of outdoor
exercise which will compel deep full breathing similar to that
induced by running.
Try to get a good laugh or do a little singing before your evening meal.
Your evening meal should be taken between six and eight o'clock,
depending upon the time of breakfast and lunch. Do not forget my
suggestion for closing the meal with a little acid fruit. A few spinal
exercises, a walk or a short run before retiring can be highly
recommended.
During the evening, if convenient, take an air bath.
Take a combination sun bath and air bath in the morning or at any time
during the day that is convenient. If you cannot take a regular sun
bath wear light-colored clothing and walk on the sunny side of the
street when outdoors to get the sun's rays through your clothing.
Take a hot soap-and-water bath once or twice a week.
Retire early enough to awake thoroughly refreshed at proper rising time
without the warning of an alarm clock.
THE END