II' A It 1 OR THE ART OF KEEPING WE: This book is DUE on the last date stamped below 24 2 ? 1928 MAR 13 1929 MAR 2 7 1929 MAR 2 8 DEC 6 tov RA 775 Sadler - The science of living Southern Branch of the University of California Los Angeles Form L J THE SCIENCE OF LIVING BOOKS BY DR. SADLER THE CAUSE AND CURE OF COLDS With many drawings. 8vo. . . $1.00 net. THE SCIENCE OF LIVING; OR, THE ART OF KEEPING WELL. With Appendix and Index and many drawings. 8vo. $1.50 net. THE PHYSIOLOGY OF FAITH AND FEAR; OR, THE MIND IN HEALTH AND DISEASE. With Appendix and Index and many drawings. 8vo. . . . $1.50 net. A. C. McCLURG & CO., Publishers CHICAGO OR THE ART OF KEEPING WELL BY WILLIAM S. SADLER, M.D. PROFESSOR OP PHYSIOLOGIC THERAPEUTICS, THE POST GRADUATE MEDICAL SCHOOL OF CHICAGO; DIRECTOR OF THE CHICAGO INSTITUTE OF PHYSIOLOGIC THERAPEUTICS: MEMBER OF THE ILLINOIS STATE MEDICAL SOCIETY, THE AMERICAN MEDICAL ASSOCIATION, THE AMERICAN ASSOCIATION FOR THE ADVANCE- MENT OP SCIENCE, THE AMERICAN HEALTH LEAGUE, THE SIXTEENTH INTER- NATIONAL MEDICAL CON- GRESS, ETC. AUTHOR OF " THE CAUSE AND CURE OF COLDS " ILLUSTRATED FOURTH EDITION CHICAGO A. C. McCLURG & CO 1912 COPTBIGHT A. C. McCLURG & CO. 1910 Entered at Stationers' Hall, London; England Published March 26, 1910 Second Edition, April 30, 1910 Third Edition, April 1, 1911 Fourth Edition, April 12, 1912 PKESS OP THE VAIL COMPANY COSHOCTON, U. S. A. 1V A 1 5 12. TO MY ESTEEMED WIPE DR. LENA K. SADLER MY PROFESSIONAL CO-LABORER, FAITHFUL HELPER, AND FRIENDLY CRITIC, THIS VOLUME IS AFFECTIONATELY DEDICATED PREFACE THE author's purpose in this book is to present to the lay reader, the teacher, the student, and the health-seeker, a concise outline of Modern Hygiene as developed in the great research laboratories of the world, free from scientific technicalities and medical terms to tell the Story of Health in plain, everyday English. The largeness of the scope of this work necessarily en- forces brevity, therefore references and citations are largely omitted. The writer has freely consulted the latest stand- ard medical text-books on Physiology and Hygiene, although \ much of the matter appearing in this volume is drawn from ^ his own lectures, " The Natural Life," " The Art of Living/' "The High Pressure Life," "How the Body Resists Dis- ease," " Worry : Its Cause and Cure," and others. His aim is to present a practical, sane, and sensible method of living the Simple Life free from fads and the teachings of fanatical extremists. ^ Almost every new moon witnesses the birth of some new Jj system of healing. The public is deluged with the teach- ings of various cults and " isms," the majority of which, ^j directly or indirectly, have to do with health and healing. ^p Because of these numerous systems of healing, sailing under various guises, there seems to exist a real necessity for a straightforward presentation of the latest discoveries and decrees of science, respecting the standards of living neces- sary to the maintenance of good physical health. Many problems of physics and chemistry are concerned in the human body; and for the sake of those who may be interested in these problems, brief notes appear through the book, considering them as related to health. A brief outline of the physiology and anatomy concerned is also to be found in most of the chapters. vii via . PREFACE Mind and matter are closely related in the organization of the human body. The health of the body is not regulated entirely by physical laws and rules of hygiene. The men- tal condition of the individual, his social surroundings, and even his moral state, are all involved in the consideration of health and disease. It is not the intention to deal with vague theories, or to discuss the philosophy of health. The aim is to furnish practical instruction, such as has proved useful to the thou- sands who have attended the author's lectures at Chautau- quas and other assemblies. If the reader can be convinced that health and disease are not matters of chance ; that they are regulated by the univer- sal laws of sowing and reaping; that health when once lost is ordinarily regained only by faithful cultivation ; that dis- ease is due neither to the anger of the gods nor to a mys- terious dispensation of Providence; that sickness is a con- sequence, directly or indirectly, of a violation of Nature's laws: if these fundamental principles of health and disease are made plainer to the reader, and if the pathway to health can be more clearly opened up, then this book will have ac- complished its mission and fulfilled the design of its author. WILLIAM S. SADLER. 100 Staff Street, Chicago, Feb. i, 1010. CONTENTS CHAPTER PAGE I. INTRODUCTORY i II. THE STRUCTURE OF THE HUMAN BODY 5 III. THE VITALIZING SUNLIGHT 15 IV. NATURAL BREATHING, OR THE VITALIZED LIFE . . 25 V. MUSCULAR EXERCISE, OR THE ACTIVE LIFE ... 35 VI. THE PROPER CLOTHING OF THE BODY . . . . ; 48 VII. THE MARVELS OF DIGESTION 63 VIII. THE NUTRITION OF THE BODY 77 IX. A STUDY OF FOODS 104 X. POISONED AND ADULTERATED FOODS 129 XI. SIMPLE EATING, OR THE NOURISHED LIFE . . . .143 XII. MISTAKES MADE AT MEALS 159 XIII. PURE WATER DRINKING, OR THE REFRESHED LIFE . 176 XIV. REGULAR BATHING, OR THE CLEAN LIFE . . . .195 XV. THE CIRCULATION, OR THE HIGH-PRESSURE LIFE . 212 XVI. How THE BODY RESISTS DISEASE 234 XVII. REST AND SLEEP, OR THE RENEWED LIFE .... 250 XVIII. FRESH AIR, OR THE OUTDOOR LIFE 267 XIX. THE CAUSE OF WORRY 278 XX. THE CURE OF WORRY 291 XXI. HYGIENE AND SANITATION, OR THE PREVENTION OF DISEASE 306 XXII. HYGIENE AND SANITATION, OR THE PREVENTION OF DISEASE (CONTINUED) 327 XXIII. HEALTH HINTS 347 APPENDIX 367 FOOD TABLES 370 INDEX 387 LIST OF PLATES PAGE FIG. i. Living Cells, Animal and Vegetable 4 ' FIGS. 2, 3. Diagrams illustrating Cell Reproduction ... 6 FIG. 4. Various Cells of the Body 10 FIG. 5. The Lungs and Terminal Bronchiole 26 Flo. 6. Diagrams illustrating Right and Wrong Breathing 28 FIG. 7. Diagrams showing Method of taking Special Breathing Exercises 30 FIG. 8. Improper Sitting Posture 38 FIG. 9. Sitting in the " Reformed Chair " .38 FIG. 10. Diagrams showing how to secure Proper Stand- ing and Sitting Positions . -40 FIG. n. Various Fashion Deformities 54 FIG. 12. Venus de Milo 56 FIG. 13. Diagram of the Digestive System 64 FIG. 14. Diagram illustrating the Pawlow Stomach ... 72 FIG. 15. The Muscles Concerned in Swallowing and the Taste Buds 148 FIG. 16. Diagrams showing Effect of Cooking on Starch Granules 150 FIG. 17. The Kidney 200 FIG. 18. Cabinet Bath 200 FIG. 19. Illustrations of the Wet Sheet Pack 210 FIG. 20. Diagrams showing the Heart and the Circulation of the Blood and the Method of taking the Blood Pressure 214 FIG. 21. Cold Mitten Friction and the Sun Bath .... 228 FIGS. 22-26. How the Body resists Disease .... 240 FIGS. 27-30. How the Body resists Disease .... 244 FIG. 31. The Nervous System and the Nerves .... 252 FIG. 32. The Sympathetic Nervous System 254 FIGS. 33-38. Ventilation Diagrams . . . . ... . . 274 FIG. 39. A Group of Disease Germs 310 FIG. 40. A Group of Animal Parasites 312 FIG. 41. Flies as Disease Carriers . . 328 FIG. 42. How to sleep Out-of-Doors 340 xi THE SCIENCE OF LIVING OR THE ART OF KEEPING WELL CHAPTER I INTRODUCTORY CELL INSTINCT. ANIMAL INSTINCTS. HEALTH AND DISEASE. THE CONQUEST OF DISEASE. HYGIENIC SPENDTHRIFTS. THE secret of life has puzzled the wisest of all ages. The mystery of being, whether manifested in the mi- crobe or in man, presents a thousand problems too wonderful to be grasped. CELL INSTINCT It is certain that all living cells, vegetable and animal, possess a kindred intelligence which constantly leads them in the direction of growth, self-preservation, and the re- production of their kind. On one hand is the blind, unreasoning show of force and energy in the world of inanimate things; on the other hand, and removed from it by all the distance in the world, are the vital energy and seemingly intelligent behavior of the various cells of the animal body which exhibit such won- derful adaptability and show of purpose in their power to accord with their ever-changing surroundings, in the work of maintaining the body's health and defending it against disease. This unique intelligence or instinct of cell-life is not con- fined to the human species. The marvellously wrought nest of the oriole, the ingenious dam of the beaver, the subter- ranean passageways of the underground mansion of the 1 I 2 THE SCIENCE OF LIVING tarantula, the almost human ingenuity shown by the various ant tribes in the construction of their dwelling-places, the skilful silkworm spinners, and even the common spider in the weaving of its web, all bear testimony to the universal intelligence pervading the animal world, ever wisely guiding it in the activities necessary to life, safety, and comfort. Even the plants are not devoid of this peculiar intelligence. Timepieces have been designed, called botanical clocks, hav- ing various plants which open or bloom at stated hours, planted in the proper position upon the earthly dial, which will accurately indicate the time, day or night, within a few minutes. ANIMAL INSTINCTS Man, in common with the lower animals, possesses many natural instincts such as taste, hunger, and thirst, designed to guide him in the pursuit of health and happiness; but, unfortunately, these intuitions have been blunted or destroyed by his unnatural ways of living. Obedience to the laws of hygiene the adoption of right methods of living will result in greatly restoring these injured sensibilities. The homing pigeon circles in the air, then starts in a straight line for home. The sense of smell, so keen in the dog, is almost obliterated in man. Man's sense of hearing is much less acute than that of the lower animals. Sensations of fatigue and pain are friendly voices of warning. They might be called the conscience of the body, warning us against disregard of Nature's laws. Pain has been called the prayer of the nerve for rest or relief. Even the power to awaken morning by morning is a marvellous attribute of animal life, which has not yet been wholly ex- plained by modern science. As the attraction of gravitation seems to draw together and unify the matter and energy of the inanimate world, so cell-instinct, intelligence call it what you will is the unifying, directing impulse of living bodies which, after all, INTRODUCTORY 3 are but collections of tiny living creatures called cells. (See Fig. i.) HEALTH AND DISEASE When all the cells of the human body act in a normal manner ; when nothing is present to irritate or destroy them ; when each little separate cell is healthy in body and properly performs its functions, we have a bodily condition known as " health." When the cells of the body are poisoned, irri- tated, or otherwise crippled or destroyed, so that they are unable to perform their work properly, some form of acute or chronic disease results. Health results when the body is working under favorable and natural conditions; the same laws of being produce disease when the body is compelled to do its work under unfavorable and unnatural conditions unsanitary or un- hygienic surroundings. In recent years the methods of studying health and in- vestigating disease have greatly changed. The modern labo- ratory, with its instruments of precision, its great facilities for physical and chemical research, has given birth to the present-day system of preventive medicine or modern hygiene. THE CONQUEST OF DISEASE. Science is rapidly achieving the conquest of the great world-plagues and many death-dealing diseases which af- flict the human race. In the face of this great victory we are compelled to recognize the fact that the majority of chronic diseases, resulting from the disregard of the laws of hygiene, are enormously on the increase. While the dangers of the so-called " germ diseases " are being lessened, the " habit diseases," those resulting from wrong practices of eating, drinking, sleeping, etc., are greatly on the in- crease yes, they are increasing by leaps and bounds. A world-wide struggle is now going on between the ma- lignant forces of disease and the trained forces of science. 4 THE SCIENCE OF LIVING Science wages this war in the arena of hygiene for the pres- ervation of the race. A thousand and one agencies are constantly at work to accomplish man's destruction; and the modern science of hygiene represents the rules of success- ful warfare by which the earnest health-seeker may maintain or regain the priceless boon of health. The human body possesses great inherent capacity for automatic self-repair. There are resident within the body itself, extraordinary and marvellous powers of resistance against the unfriendly forces of disease. When the body is combating the invading foes of health, its success or defeat in the vital struggle is often determined by our ignorance of or inattention to the laws of hygiene the divine rules of life and health. HYGIENIC SPENDTHRIFTS We all know men "and women who seem to enjoy good health in spite of their utter disregard of all the laws of hygiene. These people prove a stumbling-block to many earnest health-seekers, who cannot understand how some people can enjoy health though they live at variance with all its rules. The explanation is simple: they inherited a vast legacy of strength and vitality from their ancestors, more, perhaps, than can be squandered in a single lifetime; but it will be observed that many of these hygienic spend- thrifts exhibit in the lives of their posterity the results of their own foolish living. In the majority of cases, their children are found to be weak and diseased. Like the ex- travagant sons of a wealthy father, they are able luxuriously to spend their inherited vital riches without a sense of dep- rivation during their own lifetimes, but having thus ex- hausted the riches of inherited physical wealth, they are unable to bequeath vital energy and resistance to succeeding generations; and the weazened, pale, and sickly children of such parents testify to the infallible operation of the uni- versal law of sowing and reaping. " The fathers have eaten sour grapes, and the children's teeth are set on edge." t t& J Typhoid Germs (/5 Germs 6/-oi//> of 4mof*t>ae ( S/jgnanl Wiftr) (Ram Water) Vorr,ce//a (.8,1 1 Ani /tutor (Gray Mould) ( Green Scum) Starch Cells Blood Cells rat Cells FIG. I.- Living Cells.- Animal and Vegefable. CHAPTER II THE STRUCTURE OF THE HUMAN BODY SPECIALIZED CELLS. WONDERFUL SIMPLICITY. EPITHELIAL CETJ.S. CONNECTIVE TISSUE CELLS. MUSCLE CELLS. BLOOD CELLS AND BLOOD-VESSELS. THE RED BLOOD CORPUSCLES. THE WHITE BLOOD CORPUSCLES. THE WHITE CELLS IN OLD AGE. THE LYMPH CELLS. NERVE CELLS. SYMPATHETIC NERVES. THE BODY A COMMONWEALTH. THE human body may be compared to an elaborate brick mansion, with an almost infinite number of apartments. The cells of the body may be compared to the bricks of the mansion living bricks, held together by a wonderful ce- ment a substance secreted by the living cells themselves. The cells of both vegetable and animal tissues are con- stantly changing. Some live for days, months, or even years; others live but a few hours. There is, therefore, ne- cessity for constant creation of new cells. This is accom- plished in two ways: 1. The one-celled organisms, such as the amoeba, repro- duce themselves by a simple division of the body. The original " mother " cell divides into two new " daughter " cells, which grow up and reproduce themselves after the same manner. (See Fig. 2.) 2. In the living beings higher up in the scale of life, a more complicated process of cell reproduction occurs. Cer- tain changes take place in the centre of the cell, after which this central portion divides into two halves, each taking up a different position in the cell body, and subsequently the cell itself divides. (See Fig. 3.) The cells of ordinary yeast reproduce themselves by a budding process. Little branches bud out from the parent cell, and sometimes three or four generations will be found existing together at one time. (See Fig. i.) 5 6 THE SCIENCE OF LIVING SPECIALIZED CELLS. In many respects all the cells of the body are alike, but in form and function they differ greatly. The brain cells are devoted to thinking; the stomach cells to secreting gas- tric juice; the liver cells to destroying body poisons; the muscle cells to contraction, etc. Some idea of the enormous number of cells united together in the body, may be had from the estimate of a German scientist, who ventured the guess that there were 26,500,000,000,000 cells in the human form. Living cells consist of protoplasm, a living substance re- sembling the white of an egg. Protoplasm contracts and expands under the influence of heat and cold or mechanical irritation. It secretes digestive substances, and possesses the wonderful power of self-division, by which it can reproduce itself and thus perpetuate its existence. Protoplasm is composed of certain simple chemical ele- ments hydrogen, oxygen, nitrogen, carbon, sulphur, and phosphorus. It is simply " living dust," or what some one has termed " illuminated dust." When the life has departed from the cell, it is found to consist of nothing more or less than certain dead chemical substances with which the earth itself abounds. WONDERFUL SIMPLICITY. Many of the cells of the body are the same in structure as that one-celled organism, the amoeba, found in stagnant pools ; and they are very similar to it even in function. (See Figs, i, 2.) This unique little animal, although it has no legs, when it desires to go from one place to another, simply pushes out a little, arm-like projection, its body going in that direc- tion, and in this way it moves about in quest of food. Hav- ing no lungs, it breathes with the entire surface of its body. It has no muscles, and yet it can contract, expand, and con- tort its body. It apparently has no brain or nervous system, and yet it seems to show thought in its movements for self- protection, etc. It has no stomach, and yet it eats smaller FIG 2." Simple Division - THE AMCEDA. FIG.J." Complex. Division Ce/ls of higher An i/na/s JJiagrams illustrating cell reproduction. THE STRUCTURE OF THE HUMAN BODY 7 organisms and digests them within a temporary stomach of its body created for this purpose, which disappears at the conclusion of the meal. It has no organs of elimination, and yet it casts out from its body both solid and liquid refuse. Scientists call this little animal a " simple organism " ; but a single-cell body, seen only through the microscope, which can accomplish all these wonders without special organs, cannot but impress one as being a very wonderful and com- plicated little being. In the human body the cells do not possess the wonderful versatility of the amoeba. The amceba represents primitive society, in which every man was his own blacksmith, carpenter, shoemaker, miller, etc.; whereas the cells of the human body represent condi- tions found in modern society, where every man works at his own trade. The carpenter works in wood, buying his shoes from the shoemaker and his flour from the miller. Every cell in the human body has a special work to do. The human body represents the highest specialization of cell- function to be found in the animal world. It will now be in order to review briefly and systematically the various cells and tissues of the body, before taking up the study of their hygiene. The cells or tissues of the body may be divided into five classes: 1. Epithelial tissues, 2. Connective tissues, 3. Muscle tissues, 4. Blood and blood-vessels, 5. Nerve tissues. EPITHELIAL CELLS Epithelial cells are found wherever the body needs pro- tection, as in the case of the skin. The lining of the lungs, kidney, stomach, bowels, and other internal organs, also con- sist of epithelium. (See Fig. 4.) In the lungs the epithe- lium is so thin that gases can readily pass through it; in the stomach, liver, etc., it secretes digestive fluids; while in the intestines it is able to gather up and 'absorb the digested food and carry it into the blood. 8 THE SCIENCE OF LIVING In some portions of the air passages, the epithelial cells have power to move fluids or solids over their surface by means of little cilia or hair-like projections, which execute a waving motion in a given direction. These cells consist of ciliated epithelium. (See Fig. 4.) The skin is made up of several layers of epithelial cells; the outer or " horny " layer is very similar to the hoofs of animals. The finger nails and toe nails are a special forma- tion of this horny layer of the skin. Corns are formed by the long-continued irritation of this horny layer of the skin, causing an increased production of these cells. The average person has about seventeen square feet of skin. Under the microscope, this skin surface looks like a vast mountain range, and because of its uneven surface (many of the glands opening on the sides of these eleva- tions) we have the anomaly of thirty-two thousand square feet of sweat glands opening on only seventeen square feet of skin. There are twenty-five hundred little sweat pores to the square inch in some parts of the body; and one anatomist has estimated that if all the little sweat tubes which pass out through the skin, were united end to end, they would make a sewer ten miles long. The hairs grow out from the deeper layers of the skin and are very thick in some places. Growing from the head of the average individual who is not afflicted with that de- ficiency of covering sometimes observed in the autumn of life, there are to be found about two hundred and fifty thousand hairs. The epithelial lining of the lungs amounts to about two thousand square feet, being equivalent to a lot about fifty by forty feet. One authority has estimated that there are 725,000,000 of little terminal air sacs, through whose thin walls the respiratory gases are exchanged. The mucous membrane lining the bowel consists of about eighty square feet of epithelium, while the little suction pumps of the intestines, which draw up and absorb the di- gested food, are thought to number about ten millions. THE STRUCTURE OF THE HUMAN BODY CONNECTIVE TISSUE CELLS The connective tissues consist of various cells, which are built into structures for holding the body together. (See Fig. 4.) Subcutaneous tissue resembles mosquito-bar and binds the skin to the muscles. Another form of connective tissue is the tendon white fibrous tissue which binds the muscles to the bones. Yellow elastic tissue, found in some of the ligaments, also belongs to this class. Adipose, or fatty tissue, is another variety of connective tissue. The fat-cell is simply a cell in which the protoplasm has been largely replaced by fat. These cells serve the double purpose of rounding out the form and providing a fuel reserve. In case of starvation it is the first tissue to be yielded up to the body's demand for heat and energy. Cartilage is another connective tissue found on the ends of bones, separating them where they come in contact. The bones, forming the framework or skeleton of the body, belong to the connective tissues. The human body contains over two hundred distinct and separate bones, which serve for the attachment of muscles, and, in connection with the muscular system, constitute man a great working machine, representing in his anatomy almost every known principle of mechanical leverage. MUSCLE CELLS We have two forms of muscular tissue, the voluntary or striated, and the involuntary or non-striated. (See Fig. 4.) The voluntary muscles receive their nerve supply largely from the brain and spinal cord. The involuntary muscles, which are chiefly found in the internal organs the in- testines, blood-vessels, etc. receive their nerve supply from the sympathetic nervous system, whose great nerve centre is located in the abdomen. Six hundred of the voluntary muscles in the body have been named. The heart is a special form of muscle one of the most powerful in the body. The first day of an infant's life, 10 THE SCIENCE OF LIVING this wonderful muscle contracts and expands two hundred thousand times. In the average adult the heart beats over one hundred thousand times a day, or thirty-seven million times a year; while in a man seventy years of age, this marvellous living pump has discharged its six ounces of blood at each beat, the enormous number of twenty-five hun- dred million times. The amount of work done by the heart in seventy years of service represents the lifting of almost half a million tons. BLOOD CELLS AND BLOOD-VESSELS These living tubes consist of three layers of muscles, con- nective tissue, and a lining which is called endothelium. The smallest vessels the capillaries are just large enough for the blood corpuscles to pass through in single file. The capillaries connect the veins with the arteries, and are largely found in the skin and internal organs. (See Fig. 4.) While the heart is a central pump starting the blood-stream, the arteries perform a regular milking move- ment, which is very important to the circulation of the blood. Much of the liquid portion of the blood is allowed to pass out through the endothelial walls of the capillaries to bathe the tissues with its nourishing substance. This es- caped portion of the blood-stream is gathered up in the lymph spaces and, by means of the lymphatic channels, is carried back to the blood-vessels. The human body has five hundred and fifty arteries which have been dignified with names, while anatomists have esti- mated that all the blood-vessels in the body if placed end to end, would make a great blood-channel one thousand miles long. THE RED BLOOD CORPUSCLES The blood and lymph cells differ from those of the rest of the body cells in that they float about in the body fluids, while the other cells have a fixed location. The red blood A o Red Cells White Cells Blood Cells Simple Ciliated Stratified Epithelial Cells Cartilage Elastic Fibres Connective Tissue Cells Voluntary Muscle Cells Muscle Cells Capillary Heart Muscle B/ood Vessels FIG. 4.- Various Cells of the Body. THE STRUCTURE OF THE HUMAN BODY II corpuscles are little round cells about 1-3200 of an inch in diameter. (See Fig. 4.) There are several millions of these tiny creatures in a single drop of rich, red blood. These cells owe their red color to the combined iron and oxygen found in their bodies. They travel to the lungs, giving up the carbonic acid gas (CO 2 ) taken up from the tissues, receiving oxygen in exchange, which in turn is car- ried to the tissues. THE WHITE BLOOD CORPUSCLES These wonderful little cells can wrap themselves around a disease germ and literally eat it up. (See Fig. 4.) It is due to the presence of these little white cells in the blood that we are able to fight numerous diseases and to destroy the germs of many an infectious malady. They are found in the blood in three different sizes small, medium, and large, and are more commonly called leucocytes. These little white cells are very courageous in their at- tacks upon some disease germs, but are very cowardly in approaching others ; for instance the pneumonia germ. Under no circumstances will they attack the pneumonia germ until the body has secreted a substance called opsonin. This opsonin serves either as a condiment on the pneumonia germ, to make it more palatable, or else as a stimulant to the fighting powers of the white blood cell, or perhaps both purposes. After the secretion of opsonin into the blood- stream, which occurs at or just before the so-called " crisis " of the disease, the white blood cells go out and furiously attack the pneumonia germs, clearing up the blood of these destroying agents within a very few hours, the patient break- ing out into a gentle perspiration, which is soon followed by calm sleep. The sick one has now passed the crisis and is on the road to recovery. How many who have observed such a phe- nomenon, have ever paused to consider what an important part was played by these tiny white blood cells these valiant little creatures which very aptly have been called " first aid " cells and the " standing army of the interior " ? 12 THE SCIENCE OF LIVING They are the scavengers of the body, as well as the soldiers, as they clear up the refuse from the battlefield of life. THE WHITE CELLS IN OLD AGE When the white blood cells are compelled constantly to live in an irritating blood-stream filled with the poisons of narcotics, alcohol, and numerous other drugs, or when the blood-stream is surcharged with poisonous elements ab- sorbed from the bowel in chronic indigestion or constipation after years of such poisoning these policemen of the body become perverted in their instincts. They become, as it were, intoxicated, and instead of performing their custom- ary work of protecting the body against disease germs, they actually turn insurgent attack the body cells liter- ally devour the body itself, actually eat up some of the brain cells, kidney cells, etc.; and this, as Professor Metchnikoff has shown, contributes to the bringing on of a large number of the manifestations of old age. THE LYMPH CELLS The lymph cells resemble the larger white blood corpus- cles. They are sturdy little fighters in the battle against infection, having their residence in the lymph glands, the swelling of which indicates that that region of the body is beset by some of the many foes of life and health, and that Nature is enlarging her fortifications spreading out her works of defence to increase enormously the production of lymph cells. It is estimated that there are thirty thousand million red corpuscles in the blood and sixty million white cells. It requires three thousand blood corpuscles placed in a row to make one inch. The blood cells must constantly be renewed. The average length of life of many of the white blood corpuscles is less than twenty-four hours, owing to the hazardous nature of their calling in the defence of the body against disease. This necessitates a constant creation of blood cells to re- THE STRUCTURE OF THE HUMAN BODY 13 emit the depleted ranks of these body-defenders. It has been computed, therefore, that white and red blood cells are created as follows: i day, about 700,000,000 cells, i hour, about 30,000,000 cells. I minute, about 500,000 cells, i second, about 8,000 cells. NERVE CELLS The voluntary nervous system, having its headquarters in the brain, sends branches from the spinal cord to every part of the body. These living wires carry messages to and from the brain. (See Fig. 4.) The unit of the nervous system is called a neuron, consist- ing of a cell body usually having one large branch which carries messages away from the cell, while it has many smaller branches bringing impressions to the cell. Different nerve cells and their branches are never actually connected. They merely touch each other, so that the nerve paths from the feet to the brain are not really continuous, all impulses having to pass through a number of relay stations and over several different nerves. SYMPATHETIC NERVES The sympathetic nervous system the involuntary nerves do not enter the brain. They are found along either side of the spinal column, in the chest, abdomen, and pelvis. They send branches to the nerves which go to the brain, and form a great mass of nerve matter called the solar plexus, or " abdominal brain," which has much to do with the va- rious vital organs. There are thousands of living nerve wires passing to and from the nerve centres. A noted oculist estimates that there are one million fibres in the optic nerve the nerve of sight. The organ of Corti, the harp-like structure connected with the sense of hearing, contains twenty-six thousand cells in its pillars, while there are estimated to be twenty-four 14 THE SCIENCE OF LIVING thousand fibres in the floor upon which the pillars rest. One scientist has estimated that there are over two thousand million nerve cells in the brain and spinal cord. THE BODY A COMMONWEALTH The body is thus found to be a great commonwealth of living cells. The skeleton serves as the framework; the muscles and tendons are the machinery by which it is moved; the various connective tissues bind muscles and bones together; the fatty tissues fill in and round out the structure ; the great blood and lymph systems are vital canals through which flow the streams of life, and by which the body rids itself of refuse having a marvellous liv- ing pump as its centre ; the epithelium of the skin and mucous membranes constitutes a vast protective system of external covering and internal lining; the nervous systems one centring in the brain and the other in the abdomen, and both radiating to the uttermost parts of the body, in complete touch with every living cell carry instructions from the tiny workers to the great centres of intellect, which are all the while sending forth the orders of the mind cen- tres to these untold millions of microscopic workers, who are thereby enabled to carry forward their vital tasks in cooperation and coordination, with unity of purpose and action. CHAPTER III THE VITALIZING SUNLIGHT PHYSICS AND CHEMISTRY OF SUNLIGHT. SUNSHINE THE FOUN- TAIN OF ENERGY. L'lGHT A GERM DESTROYER. SUNLIGHT AND VITAL RESISTANCE. SUNSHINE AND THE HOME. SUNLIGHT AND CHILDREN. THE VALUE OF SUN-BATHS. SUNSTROKE AND, HEATSTROKE. SUN ENERGY. RADIUM AND THORIUM. CHEM- ICAL ENERGY. LIGHT, heat, and electricity are interchangeable forms of energy. If heat vibrations are increased, they may become light, and likewise the light vibrations, if greatly increased, may be manifested as electricity. Light travels through space at the rate of one hundred and eighty-six thousand and four hundred miles a second. The sun is about ninety-two million miles from the earth, yet light can travel from the sun to our earth and back again in sixteen and a half minutes. It would require sound waves twenty- nine years to travel this distance. PHYSICS AND CHEMISTRY OF SUNLIGHT The rate of oscillation of light rays determines the mani- festation of color. Light rays are visible when their oscil- lations vary from 477,000,000,000 per second red light running up through orange, yellow, green, blue, indigo, and violet, to 699,000,000,000 oscillations per second. Oscilla- tions below the limit of vision are recognized as heat, and those above constitute the ultra-violet rays, X-rays, etc., the borderland of electricity. Sunlight consists of three rays: 1. Heat rays. 2. Light rays. 3. Chemical or actinic rays. 15 1 6 THE SCIENCE OF LIVING It is the action of the actinic rays on certain silver salts that produces the negative in photography or the sunburn of the skin, resulting from long exposure to the sunlight. A further and most important chemical effect of light is its action upon chlorophyl, the green coloring substance of plants and vegetables. Under the influence of sunlight, chlorophyl has power to take the poisonous carbonic acid gas (CO 2 ) of the air, the water of the ground, etc., and build them up into the food substances of starch, sugar, etc. During this process, the plant gives off oxygen, but this is true only while the sun is shining. At night or on cloudy days, plants give off no oxygen, but exhale poisonous car- bonic acid gas just the same as animals. Plants are there- fore healthful companions in the living room, but are in- jurious at night in the sleeping room. Light is analyzed by means of the spectroscope, which reduces the ray of light to its simple colors, and in this way astronomers study the great sun flames which sometimes shoot up seventy thousand miles high, thereby learning of the elements present in these solar explosions. What is color f When all the primary colors of light are present in the ray, it appears white. When all are ab- sorbed by the surfacemen which it falls, the surface appears black. When only part of the colors in the white ray of light are absorbed by the reflecting surface, the same assumes the color of the unabsorbed rays. For instance, the so-called red barn is a structure whose paint-pigment absorbs all the colors of white light except red. The reflection of these unabsorbed red-colored rays back to the eye, produces the sensations of redness in eye and brain, and so we call the barn red. SUNSHINE THE FOUNTAIN OF ENERGY Sunshine is the source of all earthly energy. Whether used in the form of coal from the buried forests of the long ago, to warm our houses; or as the fresh and growing vege- table of to-day, to nourish our bodies; it is the same radiant THE VITALIZING SUNLIGHT 17 energy that we are utilizing the same vitalizing rays of sunshine. The green plants are energy-gatherers or food-builders, for man and the animal world. The animal body is an energy-consumer. Animals are dependent upon food for their heat and energy; therefore, directly or indi- rectly, man, in common with all animals, is dependent upon the vegetable kingdom to furnish him the necessary food from which he may derive the heat and energy requi- site to the maintenance of life and health. As previously noted, it is the green part of the plant, called chlorophyl, which under the influence of the sunlight is able to organize the dead minerals of earth and the life- less gases of the air into such wonderfully complex foods as starch, sugar, cellulose, etc., foods that are perfectly suited to the use of man and the animal world for purposes of heat and energy. LIGHT A GERM DESTROYER While sunshine is indispensable to the life and health of the human race and other higher forms of life, it is im- portant to know that this same wonderful and beneficent sunlight is almost instantaneously fatal to the vast majority of disease germs, and microorganisms which prey upon man and, in a thousand and one ways, constantly jeopardize his health and happiness. The same ray of sunlight which carries health and physical salvation to the waning consump- tive, is immediately fatal to the life of his great enemy the tiny tubercular bacillus the cause of the great "white plague." Since we know that about one-quarter of the population of civilized countries is afflicted with some form of tuberculosis, how urgent it is that human dwelling places, sleeping rooms, living rooms, working rooms, etc., in fact, all that pertains to the life of man, should be so arranged as to give free access to the glorious sunshine ! How important that intelli- gent human beings should utilize this wonderful agency of 1 8 THE SCIENCE OF LIVING Nature, coming as it does with its twofold benefaction pro- moting the health of the man and destroying the life of his most malignant foe the germ of consumption ! It is this disinfecting and germ-destroying power of sun- shine that has probably saved us from a universal scourge of tuberculosis that would otherwise have resulted from the careless spitting of consumptives in public places. While thousands of innocent men, women, and children, no doubt contract tuberculosis as the result of such carelessness, many thousands of others are undoubtedly saved by the efficient and constant action of sunlight in destroying un- told billions of these tubercular microbes. SUNLIGHT AND VITAL RESISTANCE The foremost of modern scientists agree perfectly with the teachings of the Old Book, which declares that man was made to live in a garden. Modern biologists are coming to look upon man as an out-door animal. Physicians are becoming more and more convinced that the maintenance of health and the recovery from disease are mightily in- fluenced by the number of hours an individual spends each day in the sunshine of the open air. All students of hy- giene recognize that the more mankind live out of doors, the better the health, the fewer the diseases from which they suffer, and the more quickly they recover from most bodily afflictions. Carefully compiled statistics show that the vital resistance of any family or group of families is in an exact inverse ratio to the number of years they have been away from the soil; that is, the longer you have been away from the farm from the outdoor life of fresh air and sunshine the more likely you are to contract disease, and the more diffi- cult will be your recovery. On the other hand, the shorter the time you have been away from the farm the outdoor life the more vital resistance you have, the less likely you are to contract disease, and the more quickly and surely you will recover from any accidental infection or other malady. THE VITALIZING SUNLIGHT 19 SUNSHINE AND THE HOME In the development of the modern house, with all its con- veniences and splendid sanitary arrangements, altogether too little provision has been made for the admission of an adequate amount of sunlight. The march of science has delivered us from the innu- merable itches and skin diseases which were the scourge of the Middle Ages; the advent of the iron bedstead has doomed the bedbug; modern sanitary plumbing has delivered us from sewer gas and other kitchen filth; but the scien- tific conquest of foul air and darkness the problems of satisfactory illumination and proper ventilation remain for this or another generation to solve. The site of a human dwelling-place should be upon ele- vated ground with good natural or artificial drainage. It is imperative that the southern exposure should be unob- structed and that all living and bed rooms should be located on this side of the house, that they may be constantly flooded with the glorious sunlight. The growing fashion of bay windows should be encour- aged. The more the glass that enters into the construction of a dwelling-house, the better will be the health of its occu- pants, and the worse it will be for any disease germ that may chance to lurk therein. The glass house is not art improbable innovation of the future. A dwelling so con- structed could, by shifting blinds and rugs, be daily disin- fected and sterilized from the attic to the cellar, by flush- ing every square foot of space with the cleansing light of the sun. The practice of massing houses together side by side in our cities and villages, and of constructing flats, many of which admit sunlight to but a single room, is indeed per- nicious. One of the sanitary laws needed most at the present time is one compelling suitable space to be al- lowed on the southern exposure of every human dwelling- place to permit of proper illumination and daily solar ster- ilization. 20 THE SCIENCE OF LIVING What a pity that the foundation of the house the en- closure of the cellar, that dark and prolific breeding ground for the microbes of disease should be so universally built without provision for ventilation or the admission of sun- light ! By attention to this matter, damp walls, which breed mould and microbes, would cease to exist. Let us hope that at some future day only a licensed ar- chitect will be permitted to draw the plans for our dwellings, and that, to secure such a license, he must demonstrate that he is thoroughly trained and competent in all these mat- ters of house-hygiene, which so vitally concern the life and health of the race. SUNLIGHT AND CHILDREN Who would think of trying to raise a plant without an abundance of sunlight? Yet how many fond but ignorant parents are endeavoring to rear their little ones with but a tithe of the sunshine which their health demands ! What if the sunlight does fade your carpets, your tapestries, and other precious fabrics? Would it not be better to have these lose some of their color, than to continue to see the once rosy cheeks of your darling babes fade increasingly? It is true the sunlight may dissipate the artificial colors of the still more artificial hangings of your living rooms, but what matter, so long as it restores the natural color the bloom of health to the pallid cheeks of the little ones? It is a crime against the rising generation to locate the nur- sery anywhere except on the sunny side of the house. THE VALUE OF SUN-BATHS This form of bath is taken by exposing the body to the rays of the sun, while the head and back of the neck are protected by cloths wrung out of cold water or ice water. It is found to be very helpful in tuberculosis, anaemia, many forms of dyspepsia, and other chronic disorders. It should be begun gradually, exposing the body or a part of the body for only a few moments, and increasing the time little by THE VITALIZING SUNLIGHT 21 little, from day to day, until the body may be exposed for ten or twenty minutes. SUNSTROKE AND HEATSTROKE It might be well in this connection to warn the reader against unduly exposing himself, particularly the head, to the direct rays of the sun during periods of extreme heat, as there is considerable danger of sunstroke, especially if he is not accustomed to high temperatures. However, the majority of sunstrokes are due to something else besides the heat. Old age, alcohol, the excessive use of narcotics, such as tobacco, a heavy meat diet during the summer, to- gether with mental worry or despondency, contribute largely to the mortality from sunstroke during periods of prolonged hot weather. Sunstroke must not be confused with heat exhaustion. In sunstroke the head is hot and the face flushed. All cloth- ing possible should be immediately removed. Allow abun- dance of fresh air. Apply cold cloths to the head. The body should be briskly rubbed with the end of a towel wrung out of cold water, or sprinkled with cold water, or put in a cold bath. Heat should be applied to the feet, and the pa- tient allowed to rest. Heat exhaustion occurs more largely among those work- ing in high temperatures indoors, as in rolling mills, iron foundries, etc. These sufferers should be given rest and fresh air. The skin of the body, and even the face, in such cases, is more likely to be found pale, or sometimes cool and clammy. A hot bath should be given, or a short hot blanket pack with cold to the head, followed by a gentle rubbing of the body. SUN ENERGY The infinite liberality characterizing the sun, as it lav- ishes energy and pours forth heat upon the earth, is amaz- ing. The writer has seen solar heaters in southern Califor- nia, which were so constructed as to furnish all the hot water required for domestic purposes. The energy exerted 22 THE SCIENCE OF LIVING by the sunlight in evaporating and elevating an average rainfall on one square mile of ground, has been estimated at one hundred and eighty thousand horse-power. It is indeed marvellous the amount of energy which the plant world is able to store from the sunlight falling upon its green leaves. A single stalk of Indian corn is estimated to sweat as much as a human being, and that is equivalent to the giving off of about two ounces of water an hour. From this it has been computed that an acre of corn, in twenty- four hours, actually sweats sixty-two and a half barrels of water. One botanist estimates that a blade of corn in pushing its way up through the heavy clods to the fresh air and sunlight, frequently lifts a prodigious weight one hundred thousand times its own. After escaping from its dark, earthy prison, the tender little corn blade can scarcely bear up a weight only a few times its own. A single tiny root, in forcing its way through the earth, exerts a power equal to three hundred pounds pressure to the square inch. A single poplar tree exhales a barrel of water every day. A single pound of Indian corn contains sixteen hundred cal- ories, or units of energy enough to lift five million pounds one foot high, or one-half a ton one mile high. The writer knew of a tender mushroom plant which pushed its way up through several inches of concrete in the floor of a California warehouse. And so we constantly behold a panorama of infinite energy, whether we look at the smallest of the operations of Nature or gaze in wonder at the great astronomical system as it moves on majestically in its ceaseless march through space. RADIUM AND THORIUM The latest discovery of science, illustrative of the wonder- power of the natural world, is to be found in the new chem- ical substances, radium and thorium. Radium is the chem- ical wizard of the hour, baffling the skill of the chemist, overthrowing the laws of the physicist, apparently defying even the time-honored laws of the conservation of energy. THE VITALIZING SUNLIGHT 23 This remarkable substance, itself apparently dead and cold, gives off both heat and light. It discharges small particles of matter which fly off at the rate of a hundred thousand miles a second, and yet Professor Becquerel has estimated that a room, having a ceiling twenty feet square, covered with radium for illuminating purposes, would lose, by this discharge of light and energy, only 2/100 of a grain of ra- dium in one thousand years. Thorium is a mysterious substance throwing off heat. Certain specimens exhibit the wonderful property of giving off heat for a certain number of hours, and when the heat is decreasing, if it is exposed to the sunlight, it will again give off heat. The X-ray is still a wonder to both scientist and layman. It is not only a great help in treating many diseases and an indispensable aid in surgical diagnosis, but also a very pow- erful agent of destruction when carelessly or ignorantly used. Recent experiments in an Eastern university have demon- strated that the human body is constantly giving off rays of light which will affect specially prepared photographic plates, so that a picture of the body has been taken in a per- fectly dark chamber, by the light of the body itself. CHEMICAL ENERGY Unlimited energy, infinite power, is constantly in oper- ation in our world. The world itself, weighing fifteen hun- dred billions of billions of tons, maintains its flight through space at nineteen miles a second. To impart such extraor- dinary velocity to a ten-pound cannon ball would require the explosion of eight hundred times its weight in powder about four tons. To start the earth moving at its pres- ent rate of speed would require the explosion of six hun- dred billions of billions of tons of gunpowder (600,000,000,- 000,000,000,000), to say nothing of the constant expenditure of energy required to maintain our planet in its endless flight through space, never losing a fraction of a second. Professor Tyndall has computed that an ordinary snow- 24 THE SCIENCE OF LIVING ball, weighing half a pound, contains sufficient energy in the form of such latent heat as would be liberated in the melting of the snowball and the conversion of its water into steam to project its own weight through space a distance of two hundred and seventy miles, about as far as from Chicago to St. Louis. He further estimates that the amount of chemical energy required to hold the atoms of hydrogen and oxygen together in this snowball, represents sufficient power to hurl its weight of half a pound half way across the American continent. Water expands just before freez- ing, and if a strong iron pipe be filled with water, the ends closed, and the water allowed to freeze, it will be rent asunder. CHAPTER IV NATURAL BREATHING, OR THE VITALIZED LIFE ANATOMY OF THE RESPIRATORY APPARATUS. THE PHYSIOLOGY OP BREATHING. THE HUMAN VOICE. PURE AIR NATURE'S TONIC. BLOOD PURIFIERS. THE BLESSINGS OF DEEP BREATHING. CELL RESPIRATION. BREATHING AND DIGESTION. DEEP BREATHING AND THE BLUES. NlGHT AIR. THE nose is the external organ of respiration. Air en- tering the nostril must pass through a strainer com- posed of projecting hairs, and then over the three turbinate bones, all of which lodge particles of atmospheric dust. The mucous membrane covering these turbinate bones and lining the nasal cavity is richly supplied with blood-vessels, by which means the cold air is warmed. ANATOMY OF THE RESPIRATORY APPARATUS Back of the nose the air enters the pharynx, where it is further warmed, and by suction it is directed downward, passing through the larynx or voice-box, over the relaxed vocal cords, into the trachea or windpipe. This part of the breathing tract is lined with epithelium, which is provided with cilia whose rhythmic, waving motion constantly sweeps upward and outward, thus protecting the lungs from the dust and dirt which may enter the windpipe along with the air. The windpipe subdivides into numerous branches, some going to the right lung, others to the left, where they are further divided into the bronchi or breathing tubes. (See Fig. 5.) The pulmonary artery carries the impure blood from the right side of the heart to the lungs to be purified; the pulmonary vein brings back the aerated blood to the left side of the heart, to be pumped all over the body. The 26 THE SCIENCE OF LIVING lung substance itself is nourished by a system of bronchial arteries coming from the general circulation. The bronchi of the lungs continue to divide into branches after the manner of a tree, until each little branch termi- nates in an air sac. These air chambers are very thin, as also are the surrounding blood-vessels, so that the exchange of the CO 2 of the blood with the oxygen in the ail sacs, readily takes place in the bodies of the red blood corpuscles. (See Fig. 5.) There are certain muscles of the chest and those be- tween the ribs, which assist in breathing, especially in forced or labored breathing, but the real muscles of res- piration are those of the abdomen more particularly the diaphragm, which is the muscle serving as a partition be- tween the chest and the abdomen. It is the downward movement of the diaphragm, accompanied by an outward movement of the abdominal muscles, which produces the lowered air pressure or partial vacuum in the lungs, causing an inrush of air through the nostrils. When the abdomi- nal muscles contract and the diaphragm moves up, then the lungs are emptied. THE PHYSIOLOGY OF BREATHING The process of respiration is divided into two stages : 1. External respiration the interchange of gases be- tween the air in the lungs and the blood circulating through the lungs. 2. Internal breathing or cell respiration the inter- change of gases between the individual cells of the body and the blood corpuscles circulating about them. The lungs are inclosed in an air-tight box the thorax. The same pleura which covers the outside of the lungs is reflected over on either side and entirely covers the inside of the chest. It is the inflammation of this pleura which produces the condition commonly known as " pleurisy." When the lungs are pressed upon from below by the diaphragm, the pressure in the lung is greater than that .BRONCHUS FIG. 5." The Lungs and Terminal Bronchiole NATURAL BREATHING 2? of the atmosphere, and so the air moves out. Likewise, when the diaphragm moves down, air pressure in the lung is less than that of the air outside, so the air rushes in. This constitutes breathing, or the ventilation of the lungs, and is accomplished by the same physical principles that are used in the ventilation of a dwelling. Respiration is entirely under the control of the nervous system. In natural breathing, the chest and abdomen should ex- pand in all their diameters. Exclusive chest breathing or exclusive abdominal breathing is wrong; both the chest and the abdomen should work together. (See Fig. 6.) Men, as a rule, breathe after the abdominal type. Civil- ized women, owing to their mode of dress, employ chest breathing. (See Fig. 6.) This is entirely due to their constricted waists, for uncivilized women employ the ab- dominal or natural method of breathing just the same as men. Even in civilized countries, little girls breathe the same as their small brothers. The normal rate of breathing for an adult is fifteen to twenty times a minute. In the new-born child, it is fifty to seventy. The breathing rate is a little higher in women than in men. In ordinary breathing we take in about five hundred cubic centimetres of air at a time; that is, about twenty-five pounds in twenty-four hours. By taking a very deep breath, about two thousand cubic centimetres more air can be forced into the lungs. When we do our best to empty the lungs, there still remains about seven hundred cubic centi- metres of air in them. Breathing is modified by disease increased in fever and in inflammatory diseases of the lungs. Coughing is an abrupt expiration with the mouth open. Sneezing is a violent expiration, the air passing out chiefly through the nose. Yawning is a prolonged inspiration indicative of mental or physical weariness. A sigh is a long-drawn in- spiration, followed by deep expiration; while the hiccough is due to a sudden spasm of the diaphragm, producing a quick inspiration. 28 THE SCIENCE OF LIVING In testing the lungs, there are two important things to ascertain : 1. The capacity. 2. The strength. The capacity of the lungs is tested by means of the spirometer, and naturally varies according to the size and height of the individual. Average lung capacities in ref- erence to height are about as follows: Height 5 Ft. Lung Capacity 180 Cu. In. 5 " 2 In . 185 " " 5 " 4 " . IOO " " 5 " 6 " . 105 " " 5 " 8 " . 205 " " 5 " 10 " . 215 " " 6 " . 2;tt> " " The strength of the lungs is measured by blowing through a tube against a column of mercury, and the average man or woman is found to possess a strength varying from one to two pounds of mercury. THE HUMAN VOICE The voice-box is the larynx ; stretched across it, under the control of various muscles, are the true and false chords. Sound is produced by air which, in passing over these chords, sets them in vibration. The pitch is determined by the tension of the chords and is also influenced by the strength of the air blast. Speech is simply the articulated voice, produced largely by the varied positions of the lips. A whisper is really speech without voice. PURE AIR NATURE'S TONIC The real value of the outdoor life is largely dependent upon the character of the breathing while one is in the open air. It will be just as useless to go out of doors in the fresh, pure air without indulging in full, deep breath- ing, as it will to go into the pantry when hungry and re- V J Chest Breathing (WRONG; Breathincj (RIGHT) Fl G . 6 . - 7 llusfrat'/'ncj Right and Wrong Breathing . NATURAL BREATHING 29 fuse to eat. The value of the outdoor life is entirely de- pendent upon the proper exercise of the lungs in natural respiration. One of my patients looked at me in great astonishment when, after she had asked for a tonic, I directed her to go out into the open air five times a day and fill her lungs to their fullest capacity one hundred times, while rising upon her toes and lifting the arms sidewise with each inspiration, settling back on the heels and letting the arms fall with each expiration. (See Fig. 7.) This patient was told that oxygen was the divine tonic- and that the proper way to take such medicine was to systematically practise deep breathing. Nature has prescribed two lungs full of good fresh air every three seconds. If this wise prescription is not properly taken moment by moment, the only way such negligence can be atoned for is to go out into the open air several times a day and make it a special business to ven- tilate the lungs thoroughly by engaging in deep-breathing exercises for several minutes. BLOOD PURIFIERS The lungs are Nature's blood purifiers. It is a mistaken notion that some medicine can be taken into the stomach at springtime which will purify the blood. These so-called " spring tonics " or " blood purifiers " are a snare and a de- lusion. They consist largely of alcohol and other stimu- lating drugs which cause those who take them to feel bet- ter for the time being, but in reality leave them worse off than they were before taking the medicine. One of the curses of our present-day civilization is the willingness with which intelligent people will swallow bottle after bottle of pernicious secret nostrums. We purify the blood by eating pure food and drinking pure water. The solid and liquid impurities of the blood are acted upon by the liver and expelled by the skin and kidneys, while the gaseous poisons of the blood-stream are removed from the body through the lungs. Daily sweating also tends to keep the blood pure. Full, deep breathing has 30 THE SCIENCE OF LIVING restored to health and activity many a semi-invalid who supposed himself to be suffering from thick and impure blood and a host of other ills. As will be shown later, the diaphragmatic method of breathing is the natural one. Some vocal teachers instruct their pupils to breathe with the abdominal muscles ; others teach intercostal breathing. The proper and physiological method employs both, the point of greatest expansion cor- responding with the diaphragm. By this method the lungs are more fully ventilated, the air is more completely changed, the chest is developed, the abdominal muscles strengthened, and the health and strength of all the internal organs promoted. THE BLESSINGS OF DEEP BREATHING Shallow breathers are usually downcast and despondent. I have yet to find a man or woman who is a systematic deep breather, suffering much from melancholia or de- spondency. On the other hand, I have observed that prac- tically all despondent, downcast, and discouraged people are shallow breathers. The less deeply you breathe, the more you will worry. The more deeply you breathe, the less you will worry. Shallow breathing favors the ac- cumulation of poisonous gases in the blood and the stag- nation of blood in the internal organs. These poisonous substances accumulating in the blood-stream becloud the mind, producing a state of mental and physical health which greatly increases the moral struggle. That is, impure air or insufficient breathing makes it much harder for one to live a happy, tranquil, and even-tempered life. The brain action is very greatly heightened by deep breathing. Deep breathers are more likely to be deep think- ers, while shallow breathers are condemned to inevitable shallow thinking. The action of the lungs has much to do with the circulation of the blood, especially in the head and abdomen. To convince yourself that this is a fact, try the following experiment; When you are all tired out, dull and sleepy and unable to read, put down your book for Starling Position Breathing In Breathing In mj} Out FIG. 7.- Method of iahinj special breath mj Exercises NATURAL BREATHING 31 a moment, stand up before an open window and slowly fill the lungs to their fullest capacity twenty-five times. On again taking up your book to read, you will discover a new lease of mental energy the powers of attention have been awakened. Deep breathing facilitates the purification of the blood as it circulates through the lungs. It also quickens the cir- culation of the blood throughout the body. Many cases of chronic cold hands and feet are greatly helped by syste- matic, deep breathing. Some one has called the blood the " vital water that turns the wheels of life." The blood should contain by weight more of oxygen than it does of digested food, as the food is useless for heat and energy, unless this wonderful gas is present to oxidize it. CELL RESPIRATION The human body is made up of countless millions of lit- tle cells, each an individual, carrying on some special work. In order to do their work properly, these little cell-beings must eat and drink and breathe. If we neglect to take food and water into the stomach, these tiny workers would be starved and famished. Likewise, if we fail to breathe properly, as most of us habitually do, these little cells of the body are in turn partially or wholly suffocated lit- erally smothered. It is just this condition of some or all of the cells of the body which is responsible for much of the run-down, debilitated, waking-up-tired-in-the-morning feeling, from which so many shallow breathers habitually suffer. Fresh air is absolutely essential to the welfare and the work of every little cell-citizen belonging to the commonwealth of the living body. Oxygen is absolutely indispensable to the life of the cells of the body. We are able to go for days without eating and drinking, but we can go but a few moments without breath- ing. In fact, it is necessary for each of us to take from fif- teen to twenty " air lunches " a minute in order to keep the body properly fed with oxygen that great liberator of the 32 THE SCIENCE OF LIVING energy contained within our food the great energizer of every living cell and quivering tissue. BREATHING AND DIGESTION Deep breathing aids digestion, promotes the action of the liver, and helps the stomach in emptying itself. Patients with weak, debilitated stomachs are greatly helped by deep- breathing exercises. Many cases of " heavy feeling " in the stomach following meals can be relieved within ten or fifteen minutes by deep, diaphragmatic breathing in the open air. Both the stomach and the liver lie directly under the diaphragm, and are greatly aided in their action by deep, full respiration. Natural diaphragmatic breathing is also a great aid to normal action of the bowels. It is a wonderful preventive of constipation and, in a measure, a cure for this obstinate malady. It is estimated that the diaphragm exerts a pres- sure of about two hundred pounds in normal deep breath- ing. In the case of one who breathes correctly, this pres- sure is being exerted upon the internal organs every few seconds day and night. It is natural that the bowels should have this pressure exerted upon them, and its absence largely contributes to intestinal sluggishness or constipation, from which shallow breathers almost universally suffer. DEEP BREATHING AND THE BLUES Deep breathing stimulates the circulation of the blood in the portal vessels of the abdominal cavity. The liver is the filter of the body, and the blood-vessels connected with it constitute the special filter system of the circulation, which gathers up the blood from the various digestive or- gans, including the bowels, carrying it to the liver for in- spection and filtration before it is emptied into the general circulation. All women with flabby abdominal muscles, and most men of sedentary habits, suffer from portal conges- tion. This portal congestion is so severe in many cases and the blood is so stagnant and poisonous, that the white NATURAL BREATHING 33 blood cells, whose great work is to devour the disease germs which invade the body, become so intoxicated and poisoned by this stagnant blood that they turn traitor and devour their cousins the red blood cells in enormous quanti- ties. In this way many forms of mild anaemia and other conditions of debility and malnutrition are probably pro- duced. This health-destroying portal congestion, together with various forms of headache, constipation, backache, and many other unpleasant symptoms, may be greatly helped or entirely removed by habitual, deep diaphragmatic breath- ing, which constantly flushes the portal circulation, pre- venting stagnation of blood therein. Dr. Abrams has long since called attention to the fact that the physical and mental condition known as the " blues " owes its origin largely to portal congestion and the subsequent derange- ment of the abdominal brain and the sympathetic nervous system. The flat chest indicates not only improper breathing, but a predisposition to lung diseases as well, and advertises the fact to the world that its owner has a body half nourished, half suffocated, and therefore prepared to do only one-half a man's work and bear only half a man's responsibility in the world. Many forms of spinal curvature also result from deficient breathing and subsequent weakening of all the muscles connected with respiration and involved in the support of the spinal column. NIGHT AIR Don't be afraid of the night air. Night air differs from day air only in that it is usually cooler and one therefore needs to provide more clothing for the body after sunset. Night air is just as wholesome as day air, and in some re- spects it is even more pure. There are no such things as " miasmas " or other poisonous substances which pervade the air at night. This is a superstition of the last century long since disproved by science. Malaria is not caught from a "miasma," but from a certain variety of mosquito 3 34 THE SCIENCE OF LIVING that has a malarial parasite in its salivary glands when it bites you. You protect yourself from malaria at night the time when these mosquitoes go forth on their deadly mission not by shutting out the air, but by carefully screening your windows to keep out these mosquito pests, while you freely admit the pure, fresh air of heaven. Children, old people, and invalids, should be carefully dressed during cold weather, that they may not become chilled during sleep. Babies should wear some sort of sleeping jackets to protect their arms and legs. CHAPTER V MUSCULAR EXERCISE, OR THE ACTIVE LIFE STRUCTURE AND FUNCTION OF MUSCLES. VOLUNTARY MUSCLES. INVOLUNTARY MUSCLES. MAN A WORKING MACHINE. How TO REFORM A CHAIR. PROPER STANDING POSITION. SYSTEMATIC AND SYMMETRIC EXERCISE. REQUIRED DAILY EXERCISE. AGREE- ABLE EXERCISE. EXERCISE AND DIGESTION. EXERCISE AND THE CIRCULATION. EXERCISE AND RESPIRATION. EXERCISE AND THE MIND. EXERCISE DANGERS. THE bones and muscles of the human body are joined together in a wonderful fashion, producing an organ- ization of marvellous mechanical possibilities and repre- senting almost every known principle of leverage. The human body is the most, economical working machine in the world; that is, it can do more work on less fuel than any engine in existence. STRUCTURE AND FUNCTION OF MUSCLES The ability of the body to engage in exercise and per* form various kinds of work is due to the wonderful prop- erty of contraction possessed by muscular tissues, which are divided into two classes: voluntary and involuntary. Voluntary muscles. Voluntary muscles present a striped appearance when viewed under the microscope, and con- stitute about half the bulk of the body. Muscles of this order are supplied by branches of nerves which are given off from the spinal column and are, therefore, caused to contract by impulses which originate in the brain. About six hundred of these voluntary muscles are sufficiently large to have been named. What is commonly known as a muscle is in reality a bundle of hundreds or thousands of little individual muscle fibres, and the muscle as a 35 36 THE SCIENCE OF LIVING whole contracts when all these little fibres contract. These fibres are gathered together at the ends and attached to the tendon, which, in turn, is attached to the bone. All our voluntary movements, such as talking, chewing, walk- ing, and various forms of working and muscular exer- cise, are performed by the action of this system of voluntary muscles. Involuntary muscles. The involuntary muscles are not found in such large bundles as the voluntary. They are quite generally distributed throughout the body, but are found chiefly in the internal organs, the blood-vessels, the stomach and intestines. Every little hair root has a muscle, the con- traction of which causes it to stand up straight. Goose flesh is caused by contraction of these muscle fibres. Viewed under the microscope, the involuntary muscle fibre does not present a striped appearance, hence they are some- times called smooth muscle fibres. The involuntary muscles are only indirectly controlled by nerves branching out from the brain and spinal cord. They are directly controlled by the so-called sympathetic nervous system a system of nerves entirely different from that of the brain and spinal cord, having its chief centres in the chest, abdomen, and pelvis. By means of this arrangement it is possible for us to sleep, during which time all our voluntary muscles are at rest because the brain and spinal cord are at rest; but the sympathetic nervous system never sleeps, and this ex- plains how the stomach, intestines, heart, blood-vessels, lungs, kidneys, and liver, all keep up their vital work upon which life itself depends while the man himself is enwrapped in slumber. Muscles are not merely mechanical instruments of energy, but are also storehouses of power. A great deal of the heat by which the body is kept warm during cold weather originates in the muscles. This is the explanation of shiv- ering and chattering of the teeth when one has been sub- jected to prolonged chilling. Muscular exercise increases bodily heat; therefore, when the body is chilled to the point of danger and its owner does not know enough to MUSCULAR EXERCISE 37 engage in physical exercise for the production of heat, Na- ture produces involuntary exercise in the form of shiver- ing which might be regarded as a sort of lazy man's ex- ercise. This is exactly why patients with malarial fever chill. The malaria parasites produce a refrigerating poison which lowers the body temperature. Nature produces a chill to counteract this influence. She frequently overdoes the work, not merely counteracting the cold, but actually producing a fever. (The fever aids in preventing the de- velopment of the parasites.) Muscles can be made to contract by electricity. Indeed, it is by means of various forms of electricity that diseases of the nerves supplying the muscles may be diagnosed. Muscles contain a substance which scientists have named oxidase. It is a digestive ferment which has power to oxi- dize; that is, to burn up the sugar which nature stores in the muscles for this purpose. During contraction muscle tissues are actually destroyed. A too rapid destruction of muscle permits the accumulation of various acids and other poisons resulting from tissue waste, and this gives rise to the local muscle soreness experienced after undue exercise; and also to the general sensation of fatigue, which is due to the circulation of these muscle poisons in the blood. MAN A WORKING MACHINE The human body, embracing its bony skeleton, muscles, tendons, ligaments, etc., constitutes the ideal energy en- gine. As previously noticed, the human body can perform more work with given energy than any machine ever de- vised. The combined strength of all the groups of muscles in the body is equal to lifting about six thousand pounds. One-half of this strength is in the legs, one-quarter in the arms, and one-quarter in the trunk. The human body is a great system of complex mechanical leverage, and at any and every point of inspection exhibits abundant evidence that man was made to work. The study of anatomy shows the recumbent posture to be the proper one for physical rest. Anatomists tell us that 95747 38 THE SCIENCE OF LIVING man was never made to sit down. It is evident that man was made to stand up while working and to lie down while resting. There is little or no anatomical provision for the sitting posture ; indeed, it is altogether possible that the sit- ting habit which has been acquired by civilized races, is di- rectly or indirectly responsible for a vast amount of deformity and disease, including weak lungs, spinal curvature, consti- pation, hemorrhoids, and various pelvic disorders. HOW TO REFORM A CHAIR There are numerous physical conditions which might be very properly termed " chair diseases " flat chests, weak and crooked backs, flabby abdominal muscles, etc., with their consequent train of pains and other symptoms. This chair difficulty owes its origin to the fact that all ordinary chairs are straight-backed, while God made man's back with a curve in it; therefore, when man sits in a chair of his own devising, his back assumes an unnatural posture, that is, it straightens out loses all its natural curve. (See Fig. 8.) What are the results of destroying this natural curve of the spine? 1. The chest flattens, breathing is decreased, the lungs are weakened and predisposed to the various diseases which attack them. 2. The spinal muscles are relaxed. They are no longer needed to hold the backbone in its curved position, as the back is resting peacefully against the back of the chair. These muscles are, therefore, weakened, and as a result, the bones of the spine are easily misplaced producing spinal curvature. 3. The moment the chest is depressed and the spine is straightened, the natural rotund curve of the abdomen disappears, the abdominal walls sink in, the tension is re- leased, pressure upon the internal organs disappears; and this permits congestion of these organs, resulting in con- stipation and many other serious maladies. 4. This continued weakening of the abdominal walls per- mits of a tumbling down of the internal organs and is fre- MUSCULAR EXERCISE 39 quently attended, especially in the case of women, by seri- ous consequences in the nature of pelvic displacements, etc. We cannot eliminate the chair from our modern civil- ization, but, with the foregoing presentation of the dele- terious effects of sitting, it is evident that some way must be found by which the chair can be reformed, and, if possi- ble, some of its undesirable tendencies toward disease and deformity eliminated. It is specially necessary to provide some sort of corrective chair for those who suffer from weak backs and abdomens. The first principle of this reform is the modification of the back of the chair so as to enable the body to relax and rest its tired muscles, at the same time preserving the nat- ural curve of the spine. Dr. Kellogg has suggested that this be done by hanging a cushion about six or eight inches long, four or five inches wide, and one or two inches thick, over the back of the chair not to rest the head upon, as is commonly the practice, but to extend down the back of the chair to the region of the small of the back. (See Fig. 9.) This pad will maintain the proper curve of the spine, the chest will remain out in proper position, the abdominal walls will remain firm and tense, the breathing will be normal and natural, the spinal muscles will be rested, but not relaxed to the point of producing permanent weakness. Our chair would, indeed, seem to be reformed, were it not for one unfortunate fact. When the muscles of the trunk are relaxed with this support at the back, the body moves forward on the seat of the chair, and the whole effect is spoiled. Fortunately, there is a way in which this can easily be remedied. The seat of the chair can be made to incline backward by putting blocks one or two inches high under the front legs, or, preferably, by sawing one or two inches off the hind legs. (See illustration of reformed chair, Fig. 9.) In this simple way an ideal chair for correcting muscular weakness and properly resting the body can be made out of any ordinary household chair. It is not necessary, as a 40 THE SCIENCE OF LIVING rule, to disturb the legs of rocking chairs. The mere placing of the pad in proper position will suffice, as the rocking chair permits of backward tilting; but it is made a little more comfortable in connection with this reform process, if its back legs are shortened a little on the rock- ers. PROPER STANDING POSITION Round shoulders and flat chests are largely due to im- proper sitting and standing. Instead of admonishing the young man to throw his shoulders back, it would be better to exhort him to throw his chest forward. Athletes and farmers, as well as sedentary men and students, are round- shouldered. This is due to their faulty attitude while en- gaged in work or play. The proper standing position may be secured as follows: (See Fig 10.) 1. Stand with back to the wall preferably where there is no baseboard. Heels, hips, back, shoulders and head, should all touch the wall. (Fig. 10 a.) 2. Keep the heels and hips against the wall, bend the head backward as far as possible, so that the face looks up at the ceiling, still keeping the head in touch with the wall meanwhile pushing the chest and shoulders forward. (Fig. 10 b.) 3. Maintaining the chest in the new forward position, draw the head forward and the chin downward until the head is properly poised on the chest looking straight ahead. If the hips and heels now touch the wall, the body is in just about the natural standing position. (Fig. 10 c.) Bear in mind that both lungs and muscles are weakened by careless and relaxed sitting postures " lying down while sitting up." The correct sitting position is shown in Fig. 10 d. In this connection attention should be called to the un- natural position of the bicycle " scorcher " an attitude in every way calculated to do the greatest amount of harm and yield the least amount of good, from the otherwise healthful exercise of wheeling. D - Correct Sitting Positn TIC 10 ~ How to xecurt propmr standmjj *nd sitting positions MUSCULAR EXERCISE 4! SYSTEMATIC AND SYMMETRIC EXERCISE Physical exercise should be systematic and symmetric not spasmodic and excessive. Man should cultivate his mental and moral faculties, as well as develop his physical powers. All his time and energy should not be spent in oiling the machine exercising the physical body. Part of his time and energy should be devoted to mental and moral culture, a sufficient amount of physical exercise being taken to earn one's living and to keep the body in healthy working order. Regular, light, and, preferably, useful exercise is much superior to irregular and excessive athletics. No doubt much physical good has come from our modern school ath- letics, yet every physician is compelled to recognize many undesirable results from excessive exercise and over-physi- cal training, chief of which is the so-called " athletic heart," which often appears several years after the discontinuance of extraordinary physical activity on the part of college athletes. It is much better for the health to train and develop the heart and other muscles reasonably, than to over-train these organs when young, and be compelled to discontinue these active exercises in middle life. There is great danger of fatty degeneration of the heart and other muscles. REQUIRED DAILY EXERCISE The amount of daily exercise required has been the sub- ject of much discussion in scientific circles. It is impossi- ble to offer definite rules. Everything depends upon the in- dividual, his strength, the condition of his muscles, etc. It is the writer's opinion that for the average healthy man or woman, the daily amount of exercise which would keep the body strong and healthy is represented by a five or six- mile walk in the open air arms swinging, chest well ex- panded, abdominal muscles rotund, the spinal curve well maintained in fact, the whole body thoroughly energized. It must be remembered that this represents the sum total 42 THE SCIENCE OF LIVING of exercise for one day. Now, if one does housework, walks to and from the office, climbs stairs, or engages in any other line of work calling into use various muscles of the body this work must be subtracted from the six-mile walk. This walk is suggested as representing an agreeable form in which daily physical exercise may be profitably taken by ordinary individuals in good health. Walking on a level surface at the rate of three miles an hour represents an amount of physical work equal to lift- ing one-twentieth of the body-weight through the distance walked ; that is, a man weighing one hundred and fifty pounds, walking six miles, has done physical work equiva- lent to transporting seven and one-half pounds over the distance walked six miles. The average workingman day laborer is estimated to do an amount of work equivalent to lifting nine hundred tons one foot high each day. This is equal to walking a distance of thirty-eight miles, or winding nineteen miles up the side of a mountain 5,000 feet high. Stair-climbing can be made to serve the place of moun- tain-climbing. In order to perform the exercise of lifting one hundred and fifty tons one foot high (the daily re- quired exercise for the average healthy person equiva- lent to walking six miles), it would be necessary to go up and down an ordinary flight of stairs one hundred and fifty times during the day. A good form of indoor exercise is " running in place " such as taught at the gymnasiums. " Heel raising " is an- other good form of exercise. Rising on the toes (raising heel two inches each time) fifteen hundred times is equal to walking one mile, or (in case of person weighing two hundred pounds) lifting twenty-five tons one foot high. AGREEABLE EXERCISE There is no doubt that physical exercise is more bene- ficial when it is pleasant and enjoyable. This is true of all bodily exertion, whether it be the play of the child or the work of the adult. The more one puts his mind into his MUSCULAR EXERCISE 43 physical exercise the more he himself enters into his bodily activity the greater the beneficial results to both mind and body, and the less the unpleasant consequences of fatigue, weariness, and depression. It would, therefore, ap- pear that the ideal exercise from the standpoint of health and utility would be useful work which is at the same time pleasant and agreeable. It is, indeed, a blessed state for one to have reached the point where he can sincerely say, " I like my job." While we recognize the value, from the standpoint of light physical culture, of Delsarte and calisthenics (em- bracing Indian clubs, dumb-bells, wands, etc.), at the same time we are compelled to classify such exercises as be- longing to those bodily activities adapted to semi-invalids, or as belonging to that class of movements calculated to develop grace, harmony, and coordination, rather than belonging to exercise suitable for healthy muscular develop- ment. We would not be understood as in any way decry- ing these calisthenic exercises. They are all right in their place certainly harmless at all times, and have some small exercise value; but they do not belong to the class of real body-developing and health-promoting activities such as walking, running, rowing, tennis, and the occupation exer- cises as found in housework and the various trades. These calisthenics, however, are beautifully adapted to weak in- valids and debilitated girls, and are useful as beginning ex- ercises for a large number of people whose bodies are weak from disease or disuse. In physical development it is the heavy movements that count. Various forms of apparatus and other gymnastic work are good, but the average individual will not take time to patronize a gymnasium regularly. However, such persons can profitably engage in systematic exercise along the line of the various systems of so-called " self-resistive movements." These systems of exercise are based upon the principle of exercising one group of muscles by means of resistance on the part of its opposing group; namely, to flex the arm slowly and energetically while at the same 44 THE SCIENCE OF LIVING time causing the extensor group of muscles powerfully to resist the flexor group, and then to reverse the exercise extend the arm while the flexors' strongly resist, all the while strongly imagining you are really lifting an enormous weight. This form of exercise is not only beneficial but economical, in that both groups of muscles are acting at the same time. The muscles are pulling against each other instead of pulling against dead weights. Exercise, to accomplish its purpose, must be carried on each day to the point of perspiration. A daily sweat, as well as the daily prayer, is good for the religion. The Good Book prescribes that man should earn his bread by the sweat of his face. Please note that it does not use the poetic expression " sweat of his brow." The brow sweats very easily, but one has to work a little longer to get the whole face to sweat. EXERCISE AND DIGESTION Daily exercise in the open air sharpens the appetite, quickens the digestion, and very greatly promotes the as- similation and subsequent oxidation of the food. In fact, systematic bodily exercise is absolutely essential to the maintenance of good digestion and the proper circulation of the blood. Dyspepsia and despondency are the hand- maidens of physical idleness. Good digestion, all things be- ing equal, is the happy portion of nearly all who work and toil with their hands or use their bodies in some form of physical exertion. Outside of the realm of diet, no other physical practice so greatly influences bodily nutrition as physical exercise. All forms of physical exercise which produce trunk bend- ing, including walking, are invaluable in the prevention and cure of constipation. These forms of exercise promote reg- ular, normal movements of the intestinal tract. Constipa- tion is becoming one of the curses of our present-day civ- ilization, and it is due not only to superficial and wrong methods of breathing, resulting in abdominal congestion, with its consequent train of headache and depression, but MUSCULAR EXERCISE 45 also to increasing physical inactivity, which comes to us as a legacy of modern inventive ingenuity. EXERCISE AND THE CIRCULATION Cold hands and feet are the earmarks pathological tell- tales of the sedentary life. By contraction and expan- sion, the muscles directly influence the circulation of the blood, and therefore perfect circulation demands daily ex- ercise of the muscles. Exercise increases the force and frequency of the heart-beat Excessive, over-violent ex- ercise may dilate the heart, and is always dangerous in weakened, aged or obese individuals, or those with hard arteries and weak hearts. The time of special danger to the heart in the course of violent exercise is that point just before one gets what is commonly called his " second wind," a term signifying that the heart has become able to pump the blood through the lungs fast enough to accommodate the increased demand for oxygen on the part of the exercising muscles. As a rule, sudden sprinting is dangerous on the part of men and women who are above thirty-five years of age. EXERCISE AND RESPIRATION Physical exercise favors deep breathing. If you cannot breathe properly and deeply, run around the block, and then you will be able to breathe ideally in spite of yourself. Ex- ercise creates a demand for air, as it does for water. It is therefore a cure both for deficient breathing and deficient water-drinking. In measuring the lung capacities of a large number of men and women, it has been found that the average man breathes but one-half of his capacity one-half what he should breathe; while women are offenders to the astonishing degree that they breathe but one-fourth of their capacity. During active physical exercise, the amount of air (oxy- gen) taken into the lungs, and the amount of carbonic acid gas (CO,) given out, is increased from one hundred 46 THE SCIENCE OF LIVING to six hundred per cent. It seems almost needless to em- phasize the special importance of fresh air in all work or exercise rooms, and also the necessity of having the trunk clothed with loose-fitting garments, freely to permit of the normal respiratory excursion. The elimination of poisonous matters through the skin by means of the sweat glands is greatly facilitated by active physical exercise. Nothing conduces to a healthy, beauti- ful skin more than regular exercise. EXERCISE AND THE MIND Body work is absolutely essential to first-class brain work. The studied efforts of the health-seeker should be to secure well-balanced exercise of both mind and body. The proper nourishment and systematic exercise of the body contributes much to the healthful action of the mind and nervous system. Overexertion is detrimental to the nerves and in no way helpful to either mind or body. Mod- erate physical exercise gives one the best command of the mental faculties, contributes very much to clearness of mind and calmness of judgment, and in every way favors all- round self-control. Systematic physical exercise aids in the destruction of many of the harmful poisons which are constantly devel- oped within the body. In this way the mind is kept clearer and the soul happier the mental and moral struggle of life is greatly lessened, for it is the accumulation or de- ficient destruction of many of these body-poisons which is responsible for so many of our morbid mental states, to- gether with our unhappy and melancholic moods. Physi- cal exercise, then, is an invaluable aid to the acquisition of a pleasant disposition and the full enjoyment of even one's religion. EXERCISE DANGERS We have emphasized the harm of over-doing athletics, calling attention to the danger of subsequent fatty degen- MUSCULAR EXERCISE 47 eration in heart and muscles. Dr. Winship was able to lift twenty-eight hundred pounds, but he died early in life. The dangers from heat stroke must be borne in mind while exercising during the heated term. Heat stroke is most likely to occur under the following conditions: 1. Alcohol. 2. Fatigue. 3. Close rooms. 4. Clouded sky. 5. Tight clothing. 6. Humid atmosphere. 7. Excessive meat diet and overeating. CHAPTER VI THE PROPER CLOTHING OF THE BODY COLD WEATHER CLOTHING. WARM WEATHER CLOTHING. PROTEC- TION AGAINST INJURY. THE INJURIOUS EFFECT OF CLOTHING. FASHION DEFORMITIES. PERVERTED BREATHING. TREATMENT OF WEAK MUSCLES. CLOTHING OF THE EXTREMITIES. THE QUES- TION OF UNDERCLOTHING. HEAD COVERING. BED CLOTHING. THE real purpose of clothes is not display and adorn- ment, but rather to protect the body from the ele- ments of cold and heat, from injury, and adequately to sat- isfy the social demands of modesty. If we accept the doc- trine that man in his primitive innocence roamed this world, garbed in the scant attire of the savage, and that it was only with the awakening of the consciousness of sin that clothes became necessary, then our external adornment be- comes a token of racial guilt and a badge of conscious sin. The necessity for clothes is hardly a thing to be proud of. Clothing is a perpetual reminder of the loss of the primitive innocence of former ages. Why should so much time be spent on clothing the body, ofttimes in ways that are highly injurious and disease-producing? How much better it would be to follow the dictates of judgment and reason rather than to be guided by the follies of fashion and the demands of popular custom. COLD WEATHER CLOTHING The chief purpose of clothing is to protect the body in cold weather. The average man is unable to produce suffi- cient heat to keep the body warm during the winter unless that heat be conserved by means of clothing in close con- tact with the skin. The human body can resist heat far 48 THE PROPER CLOTHING OF THE BODY 49 better than cold. The bare skin will withstand both the heat of the tropics and the enormously high temperature of the Turkish bath, but it cannot withstand excessive cold without some sort of protection. The value of various clothing 'materials as heat-conserv- ers differs greatly. Linen and cotton are good conductors of heat, and therefore are better suited to summer than winter wear, unless worn next to the skin with an outer garment made wholly or partially of wool. Wool and silk are both poor conductors of heat, therefore not adapted for warm weather clothing, but well suited for winter. Several layers of clothing are much more useful in keep- ing the body warm than a single layer, even though that single layer be as heavy or heavier than all the materials composing the several layers. The modern practice of weighting fabrics with " earthy " materials or loading them down with dyes to such an extent as to render them almost impervious to air and moisture, is to be deplored. Many of these dyes are poisonous and cause inflammations and eruptions of the skin. If we take the naked body and represent its radiation of heat by one hundred, the ordinary woollen shirt is found to reduce the radiation of heat to seventy-three. A linen and an outer woollen shirt will reduce the heat loss to sixty. A linen shirt, a woollen shirt, and a vest, reduce heat radia- tion to forty-six; while a linen shirt, a woollen shirt, and a coat and vest, reduce the heat radiation to thirty-three per cent. Furs are more ornamental than useful, as they are or- dinarily worn. They may, indeed, become positively harm- ful from the over-heating of a limited surface of the skin. To get the real benefit of fur coats, they should be worn with the fur inside. Linen absorbs moisture more readily than wool and dries twice as quickly. In the ability to absorb bodily moisture, cotton comes next; then silk. Quick moistening is a time- honored test between linen and cotton. This ability to ab- sorb water largely and evaporate it quickly makes linen a 4 50 THE SCIENCE OF LIVING very desirable fabric for underclothing with but this single objection: too quick evaporation of the perspiration from the underclothes will chill the skin. This single objection to linen as a material for underclothing is overcome by the wearing of cotton, or, still better, woollen outer garmerits. This arrangement permits the quick removal of the exhala- tions of the skin by rapid evaporation through the linen under garments; at the same time prevents chilling by the slow passage of the heated vapors through the cotton and woollen outer garments. Starched clothes are probably a little warmer during the cold season, as they lessen the radiation of heat from the body. Two thin suits of underwear will always prove warmer than one, an air space existing between them which lessens the loss of heat. The actual temperature of the body next to and underneath the underwear is about eighty- six degrees. The practice of attending balls and other evening func- tions clad in low-necked attire, with no other outer wrap than a thin opera coat, is conducive to chilling of the skin, frequently resulting in pneumonia and other internal con- gestions. The wearing of tight garters by either men or women interferes with the circulation of blood in the lower ex- tremities, especially the return circulation through the veins. Varicose veins and ulcers of the leg are both produced and aggravated by this practice. Great care should be taken not to over-clothe the body during the winter. Over-clothing debilitates the skin, pro- ducing unconscious perspiration, the evaporation of which exposes the body to chilling and subsequent colds. The skin must be kept warm, but it should be slowly and sys- tematically trained to react to cold to withstand ordinary drafts if necessary. In this way one may gradually build up a skin reaction which will prevent many attacks of cold and grippe. On the other hand, when going out of doors during the cold weather, do not forget to put on suitable outdoor wraps. While it is important not to over-clothe THE PROPER CLOTHING OF THE BODY 51 the body indoors, it is equally important not to under-clothe it when going out into the cold. WARM WEATHER CLOTHING Clothing also serves the purpose of protecting the body against the heat of summer, the sunburn of the sunlight, and the dampness of the rainy day. The essential feature of summer clothing is porosity. The meshes should be large and the weave coarse. Abundant opportunity should be afforded for the elimination of heat. White, gray, or other light-colored clothing is better suited to warm weather, as it more fully radiates the light of the sun, thus protect- ing the body from the absorption of external heat, as well as aiding in carrying off the heat of the body. No starched clothing should be worn during the summer. Every one will recall how uncomfortable stiff, starched shirts, waists, and other summer clothing are as compared with loose-fitting, pliable flannels and other soft clothing, on a hot day. Black and blue garments are the most unsuitable for hot weather. These dark colors largely absorb the heat rays of the sun and transmit them to the body. They also ab- sorb odors in a larger degree than light colors. Their only advantage (in reality a disadvantage) is that they do not show the soil so readily; but it must be remembered that they gather dirt just as quickly. While there are many vocations in which white clothing cannot be worn because of the ease with which it is superficially soiled and begrimed, one would not want to wear a suit of black underclothing for three months just because it does not show dirt. Since white materials reflect the heat of the sun, they are best for summer wear, but when they are very thin, much of the heat passes right through the clothing without being reflected. Therefore, the coolest possible garment for hot weather wear is obtained by employing a thin, white- colored fabric lined with a very thin, dark-colored lining. Such a garment will be found to be the coolest possible creation for summer wear. 52 THE SCIENCE OF LIVING Waterproof clothing is sometimes worn as ,a protection against chill and dampness. Such garments prevent the evaporation of the sweat and other poisonous vapors from the body. For this reason they are unhygienic, and should be immediately removed upon coming indoors. Otherwise, chilling of the skin and derangement of the circulation re- sult from this retention of perspiration. If the underclothes are saturated with perspiration, they should be immediately removed. Dry the skin quickly with a Turkish towel and put on dry under garments. PROTECTION AGAINST INJURY Clothing serves to protect the skin against various in- jurious agents. Gloves protect the hands when performing rough work and during cold weather. Shoes protect the feet from bruises and from the heat and cold. Some great evangel of reform is needed to revolutionize the modern methods of clothing the feet. The Chinese are not the only race that deliberately distort their feet. Among the bet- ter classes of the civilized races, it is almost impossible to find a foot that is not more or less permanently deformed. The shape and impress of the natural sole of the foot is almost entirely ignored in the making of the modern shoe- maker's last. Excessively thin-soled shoes are dangerous in both sum- mer and winter. Colds in the head, disturbances of the bowels, and inflammation of the pelvic organs, often result from long chilling of the feet. We cannot find language sufficiently strong to express our condemnation of the mod- ern, close-fitting, pointed-toed shoe, with its ridiculous French heel. The high-heeled shoe is especially detrimental to young girls. No mother should think of permitting her daughter, just budding into womanhood, to wear these ab- surd and health-destroying creations of fashion and folly. It should be borne in mind that man has a foot unlike that of the monkey, whose foot much resembles the hand. Man's great toe, corresponding with the thumb, is the longest of all the toes; therefore, proper fitting shoes can- THE PROPER CLOTHING OF THE BODY 53 not be made after the lines of the glove, as our pointed- toed shoes are constructed, but must be built along the lines of the natural foot. Laced shoes are preferable to buttoned shoes. They are more easily regulated with respect to ease and comfort, and permit of more unhampered action on the part of the foot. While rubber shoes are a boon in wet weather, they should be removed at the earliest possible moment. Rubber heels are a great comfort to many people. THE INJURIOUS EFFECTS OF CLOTHING It is a practice prevalent among most savage and bar- barous peoples to deform or distort some part of the body. (See Fig. n.) The Chinese bind up the feet of their aristocratic girl babies. The North American Indian straps a board over the forehead of his papoose in order to im- part a fashionable degree of flatness to the head. The African belle may be adorned with a ring either in the lip or in the ear, while her cousins may be grotesquely tattooed. Among uncivilized races such practices do not seem so far out of place; but when civilized, intelligent even Christianized peoples resort to deforming the human body, it should shock our sensibilities to the point of serious contemplation. Among civilized races, woman has come to be regarded as the " weaker vessel." She is not so regarded among the uncivilized. An African explorer was unable to get a male porter who would undertake to carry a heavy box of minerals over the mountains. At last, he was told that no man could carry such a weight, that he would have to get a woman. Thereupon he secured the services of a female porter who easily carried this enormous burden so heavy as to require two men to lift it. The physical weakness of the modern civilized woman, while resulting, no doubt, from many and varied causes, is chiefly the result of her unnatural and unhealthful mode of dress. The fundamental principle underlying all methods of 54 THE SCIENCE OF LIVING dress is that we should make our clothes to fit the body given us by God, and not squeeze and distort the human form divine into fitting the clothes garments which the originators of fashion may decree that men and women should wear. It is bad enough to constrict the feet with unnaturally shaped shoes, to deform the skull after the fashion of the Indians, but consequences of far greater gravity follow in the wake of the modern practice of con- stricting the waist, thus compressing the vital organs found in the chest and abdomen. Constriction of the waist by corsets and bands on the part of women, and by tight belts on the part of men, can- not be too strongly condemned. We are aware that doc- tors have recently arisen to defend the corset, claiming that women have so weakened the muscles of the abdominal walls from tight lacing, that the corset has become a real necessity to the present generation. But who can fail to discern the folly of such philosophy? It might be argued with equal force that any physical or moral vice of the present day has become a necessity because of the physical or moral weakness which indulgence has produced. These champions of the corset, in the very arguments they ad- vance, confess to the fact that it has weakened the abdominal muscles and displaced the internal organs of its devotees. Far better it would be, instead of defending this pernicious instrument of torture and deformity, to point out methods whereby its harmful effects may be partially or wholly over- come, to lift a warning voice to every mother against allow- ing her daughter to be " formed " by the dressmaker yes, to teach young and old to be content with the human figure as carved by Nature, and to be satisfied with the human form as outlined by the Master Artist. How pathetic to behold the young girl, while her brothers romp and play with freedom and pleasure, having her form gradually compressed and misshapen by the tight corset, ffing Lipped African Flat Headed Indian Font of Chinese lA/ornan Deformed 6y ' 3/nd/rrjj." A Society Be//B. PI G.I I." Various Fash/ an Uefarm/'f/es. THE PROPER CLOTHING OF THE BODY 55 as a little cucumber might be forced to distort its form while growing in the neck of a small bottle. From measurements taken among various savage and uncivilized tribes, as well as among American and European women who have never worn corsets, it has been found that the circumference of the waist of the average healthy woman is just about one-half her height. The circumfer- ence of the waist of the Venus de Milo is just forty-seven and six-tenths per cent of her height. (See Fig. 12.) The author and his wife have measured numerous women of different nationalities, whose waists have never been constricted, and have almost invariably found their cir- cumference to be from forty-five to fifty per cent that of the height. So pernicious is the effect of waist constriction upon the health that many modern physicians have come to recognize a whole group of diseases as being caused directly or in- directly by tight lacing. Floating kidneys, headaches, back- aches, sideaches, and liver complaints, are ofttimes caused by this fashionable practice. It is reported that a German surgeon had to open the abdomen and remove a portion of the liver which had been entirely cut off in a case of corset constriction. Corsets restrict the breathing; they weaken the abdominal muscles ; they displace the internal organs, favoring con- stipation, and indirectly contributing to the causes of indi- gestion, and congestion of the liver and pelvic organs. The corset is indirectly chargeable with a vast amount of the sufferings of womankind usually designated as " female complaints." The wearing of corsets has probably contributed more than any other single factor to the gradual undermining of the physical health and vitality of American women, in a measure unfitting them for motherhood. According to eminent authorities, tight lacing predisposes to many forms of tumor-growths of the pelvis and abdomen, due to the disturbance of circulation and displacement of internal organs. 56 THE SCIENCE OF LIVING The author would not have it understood that he desires to condemn all forms of corsets and hygienic waists or other loose-fitting supporters and waists worn by excessively fleshy women. At the same time, observation has led to the opinion that practically all the so-called " health corsets," reform waists, etc., are a snare and a delusion. Many of them are a great improvement over their wicked predeces- sors, but at best they should be regarded in the light of crutches or temporary makeshifts. They cannot be relied upon to take the place of the natural tone and strength of the muscles, which must be built up by painstaking and per- sistent exercises. PERVERTED BREATHING It must be evident to the most casual observer that any long-continued stricture of the waist will produce a super- ficial type of breathing. When the waist is constricted, the diaphragm cannot functionate as in normal respiration. Its downward movement is prevented by corset wearing. This is the only explanation of the fact noted in the chap- ter on Breathing, that civilized women employ costal breath- ing (chest breathing), while men employ more largely the abdominal type of breathing. Women have to breathe with their chests often with only the upper portion of the chest, because the corset prevents expansion at the equator of the trunk. Many medical men of to-day believe that the tight lacing of the last generation is in many ways responsible for the fact that the daughters of the rising generation are phys- ically inferior to their mothers and grandmothers when they were girls. There can be little doubt that this inordinate distortion of the human form must sooner or later exhibit disastrous effects upon posterity. TREATMENT OF WEAK MUSCLES Many will no doubt ask what can be done to overcome the weakness of muscles and to restore misplaced and mis- FIG. 12.- Versus DE Mi THE PROPER CLOTHING OF THE BODY $? shapen internal organs resulting from tight lacing. It is hardly possible that many of the victims of the corset can escape more or less lengthy medical attention, but there are several things which will greatly alleviate their condition and partially undo the results of this wrong practice. We would therefore suggest that instead of continuing the corset because of the weakness it has produced, some suitably fitting bandage be worn which will extend around the body and serve as a sort of hammock-support for the lower and most pendulous portion of the abdominal wall. The internal organs have a tendency to displace downward, as the result of constriction at the waist, but may be partially held in place by means of this abdominal support, which should be used only temporarily, while the patient goes to work by proper exercises and massage and, if possible, sinusoidal electricity, to strengthen and upbuild the abdominal walls, thus enabling Nature to do her work without artificial sup- port. The cause of the difficulty must be removed, as none of these abdominal bandages should be depended upon any longer than is required to strengthen Nature's crippled re- sources. The following exercises are valuable for strengthening the abdominal muscles: 1. Lying on back resting hands on hips, stiffen knees and raise legs to as near right angles to the body as possible. 2. All forms of trunk bending and twisting. 3. Forward bending of trunk (keeping knees stiff) until ends of fingers can touch floor. 4. Lying on floor face down, raising both the extended hands and feet from the floor at the same time, supporting body by abdominal muscles. 5. Deep breathing, walking, and even proper stair climb- ing, all help to develop weak abdominal muscles. 6. Massage to abdomen. CLOTHING OF THE EXTREMITIES The clothing of the extremities deserves more than a passing notice. The arms and legs represent parts of the 58 THE SCIENCE OF LIVING body where the blood-vessels are most exposed ; where the blood is more easily chilled ; where there is less of the warm blood and animal heat to keep the tissues warm. When the legs and arms are chilled, some internal organ is at the same time proportionately congested. It is a great mistake to put so much clothing upon the chest and abdo- men, frequently entirely overlooking the extremities. Lit- tle girls with short dresses and insufficiently clad limbs and ankles are an invitation to pneumonia, and often when they are thus clothed at the critical period of their lives, the foundation is laid for a life-long invalidism. The present short-sleeved garments may be a hygienic blessing in the summer, but they are a positive curse in the winter, as the extremities are the parts of the body in special need of clothing during the cold season. Do not make the mistake of wearing underclothes or other garments at night which have been worn during the day. Likewise, great care should be taken to arrange prop- erly the garments worn during the day, so that at night they may be thoroughly aired. It is a great mistake to dress the neck too warm during the cold season. The wearing of heavy furs or enormous mufflers is weakening to the skin and productive of sore throats and colds. The only parts of the face in need of special protection from the cold are the ears. Such pro- tection is best afforded by the ordinary style of ear-muffs. The pernicious practice of suspending heavy skirts from the waist is a curse both to the growing girl and the adult woman. This habit interferes with the proper circulation of the blood in the lower extremities, at the same time producing more or less congestion of the pelvic organs. The skirts should be suspended by the means of proper supports from the shoulders or waist, or in some- other hygienic manner which will avoid the dragging of these heavy weights upon the pelvic frame. If no other remedy can be found, it would be better to adopt some style of knickerbockers to be worn in place of cotton drawers and heavy skirts. THE PROPER CLOTHING OF THE BODY 59 THE QUESTION OF UNDERCLOTHING In discussing underclothing, it must be remembered that individuals greatly differ, both in the sensibility of the skin and in the ability of the body to keep itself warm. Ironclad rules concerning underwear cannot be laid down. The au- thor, years ago, was accustomed to wear the heaviest under- clothing during the winter, but by practising cool morning bathing for a number of years and reducing the weight of the under-garment from year to year, he has improved the skin circulation until at the present writing he is wearing next to the thinnest cotton union suits thoughout the winter. Much can be done to train the skin to better circulation and reaction ; but this must be done very gradually, or else the skin may be chilled, and pneumonia and other serious diseases may result from an over-enthusiastic desire to harden oneself to the cold. All things considered, linen mesh is the best material for underclothing. The only thing against it is the cost, which prevents it from coming into general use. Linen is the ideal fabric to wear next to the skin, for the reason that it is comparatively light for the protection it affords, and holds the heat moderately well. It promotes a fair degree of heat radiation during the summer. But its chief virtue lies in that while it serves as a protection from cold, it permits of the free passage and evaporation of the moisture and gases which are exhaled from the skin ; and herein lies the chief objection to both wool and cotton under-garments. Next to linen, cotton must be accepted as the best underwear, and wools and flannels must be re- garded as the most unsatisfactory from almost every stand- point. (See discussion in fore part of this chapter.) It seems superfluous to remind sensible people of the ne- cessity of properly changing clothing with the change of seasons, or with a change in the weather during any one season. Underwear, overcoats, outer garments, etc., should be changed according to the season and to the temperature from day to day. Unless there is a great change in tern- 60 THE SCIENCE OF LIVING perature, it will be found best not to change the weight of underclothes from day to day, or week to week, but to meet these changes by shifting the outer garments or wraps. We strongly advocate the union suit for boys and girls, men and women. Its advantages are many, chief of which is that it affords uniform covering of the skin without over- lapping of garments in the region of the abdomen and pelvis, where they are least needed, and where undue accumulation of heat is undesirable. They do away with the temptation to have garments drawn tightly about the waist, and it is to be hoped that this type of under-garment will soon come into universal use. We cannot dismiss this phase of our subject without a word of disapproval for the long dress the fashionable trains and trailing skirts. The decree of fashion in this respect has been a little more reasonable in recent years, but still it is not uncommon to see some women of culture and education, whose garments sweep the street, gathering up filth by the pound and microbes by the million. This street-dirt is carried into the home and scattered over the beautiful rugs, where perhaps an innocent babe will crawl about and infect itself with some deadly microbe. HEAD COVERING The fashion in hats is subject to frequent change, but the heavy hat, of whatever pattern, must rest under per- manent condemnation. It is responsible for many head- aches and much depression. And for the same reason the heavy mourning paraphernalia must be condemned as un- healthful. Some more hygienic means should be discovered for expressing one's sense of bereavement in the case of the loss of loved ones. Oculists have recently called atten- tion to the fact that the wearing of veils is of more or less injury to the vision. Compelling the eyes to see objects through a network so closely placed before them is found to be injurious to the sense of sight. Straw hats, of course, are the ideal for both men and women during the summer; and the woman who has a THE PROPER CLOTHING OF THE BODY 6 1 heavy head of hair will find them most acceptable during the greater part of the year. Men's stiff or felt hats should have small holes at some point in the crown to permit of the circulation of air. There can be little doubt that the rigidity of the hatband is more or less responsible for baldness on the part of men, as well as the exclusion of fresh air and sunshine from the hair by tight and close-fitting hats. This no doubt accounts for the fact that men are ofttimes bald on the crown of the head while the hair grows well about the borders of the scalp. The theory has recently been advanced that super- ficial breathing is responsible for baldness. There is no doubt something in this, but it still remains a fact that men, while they breathe much more deeply and normally than women, are the great sufferers from baldness. For exactly the same, reason that heavy hats are unde- sirable, the modern practice of wearing an inordinate amount of artificial hair in connection with the fashionable pompadours or so-called " rats," etc., must be condemned as unhealthful and sure to result in subsequent headaches and ultimate disease of the natural hair itself. BED CLOTHING Comparatively hard beds are more hygienic than the soft feather beds. We use the term " hard " bed in con- trast to the feather bed, and refer to such foundations as a good hair mattress, box springs, etc., with perhaps a cot- ton pad resting on the top. The old-fashioned comforter is undesirable. It is easily soiled and difficult to launder. Blankets or down quilts are preferable. Care should be taken not to have too much covering during sleep. The body must be kept warm, but sometimes less covering could be used if the sleeping garments were of the proper sort. The ordinary loose nightdress is practically useless during the winter. Both men and women should adopt some form of sleeping garb which will protect the body, especially the lower extremities. Such protection is probably best af- forded by some garment of the pa jama type. The matter 62 THE SCIENCE OF LIVING of proper dressing at night deserves attention, because hygienic sleeping requires that the room should be cold. One of the blessings of winter is to be found in the ability to sleep in a cold room while the body itself is kept com- fortable and warm. CHAPTER VII THE MARVELS OF DIGESTION ANATOMY OF THE DIGESTIVE ORGANS. THE MOUTH. THE STOM- ACH. THE LIVER. THE PANCREAS. THE INTESTINE. PHYS- IOLOGY OF DIGESTION. DIGESTIVE FERMENTS OR ENZYMES. THE SALIVA. THE GASTRIC JUICE. APPETITE JUICE. THE BILE. THE PANCREATIC JUICE. THE INTESTINAL JUICE. WHY THE STOMACH DOES NOT DIGEST ITSELF. WHAT IS SECRETION? STOMACH AND INTESTINAL MOVEMENTS. process of digestion is one of the most fascinating and interesting studies to be found in all the realm of human physiology. The proper understanding of diges- tion is very essential to the profitable and intelligent con- sideration of the questions of diet, food, and cookery. Therefore space will be given to the study of the physiology of digestion before the discussion of these related problems is entered upon. ANATOMY OF THE DIGESTIVE ORGANS Man's digestive canal is about thirty feet long, embracing numerous organs and intestinal sections, extending from the mouth to the rectum. (Fig. 13.) In general, the ana- tomical structure of the various portions of the digestive tube is very similar, consisting of connective tissue and several layers of muscle, containing a vast network of nerves and blood-vessels, lined with mucous membrane, in which are embedded untold thousands of special secretory glands, wherein are manufactured the various digestive fluids. The organs of digestion are five in number: the mouth, the stomach, the liver, the pancreas, and the intestines. These five digestive organs secrete five special digestive fluids, and, as will be seen later, there are five great food elements to be acted upon by these digestive agents. 63 64 THE SCIENCE OF LIVING The mouth. The mouth is the first organ of digestion. It is the mill in which the food is to be ground, moistened, and otherwise properly prepared for swallowing. The adult possesses thirty-two teeth, and it should be remembered that this is the only digestive organ having teeth ; therefore the only one prepared to grind food. The mouth is the only digestive organ under the control of the will, the voluntary nervous system. The saliva is contributed by three sets of glands: the parotid, from which comes the most important element of the saliva, the submaxillary, and the sublingual glands. Numerous small glands of the tongue and mouth also contribute their secretions to the saliva. The taste buds are located at the base of the tongue. The nerves of taste end in these little elevations, which have to do with the processes of digestion as will be seen later. The stomach. The stomach is a distended or enlarged portion of the digestive tube, marking the termination of the esophagus, which extends down from the throat. At the other end of the stomach the bowel begins. The stom- ach is lined with mucous membrane containing numerous secretory glands, those in one end being more largely con- cerned with the secretion of pepsin, those in the other, with the production of hydrochloric acid. The muscles of the stomach are quite strong when not over-worked or over- distended. It has a very large nerve supply connected with both the voluntary and the involuntary nervous systems, which no doubt accounts for its being affected by so many different mental and physical conditions. The liver. The liver is an organ of both digestion and excretion. It is in reality a large gland. It is the great filter of the body. The blood is gathered up from the various organs of digestion by the portal circulation and carried to the liver, where the poisons it contains are either de- stroyed, changed, or rendered less harmful. The bile is secreted continuously, but as it is needed for digestive pur- poses only at stated intervals, it is stored in a pouch-like organ called the gall bladder, from which it is emptied into the intestine when required. SMALL NTESTIMES FIG 13.- Diagram of the DigBSttvE System THE MARVELS OF DIGESTION 65 The pancreas. This gland, situated a little back of the outlet of the stomach, empties its secretion into the intes- tine along with the bile. It is one of the smaller glands of digestion, but performs very important work. The intestine. The intestine in man consists of the small and the large bowel. The small intestine is about twenty- five feet long and is divided into three portions, the first part connected with the stomach being known as the duode- num. At the junction of the small and the large intestine is the caecum, from the lower portion of which the vermiform appendix extends. The large intestine, or colon, is also divided into three portions, the ascending, the transverse, and the descending, ending in the rectum. There are various glands to be found in the mucous membranes of both the small and the large intestine. Anatomists have estimated that there are millions of little structures in the intestine after the fashion of a suction pump, which draw up the digested portions of the food for assimilation. PHYSIOLOGY OF DIGESTION The physiology of digestion is concerned with the secre- tion and action of the various digestive juices, whose func- tion is to change insoluble food substances into soluble states, so that they may be absorbed through the intestinal walls into the blood-stream. Digestive ferments or enzymes. Before entering upon the study of digestion, it will be well to give brief space to the study of enzymes, their nature and methods of working. The digestive ferments are peculiar substances, secreted by the special glands of the various digestive organs. They possess the remarkable property of changing food from one form to another from the insoluble to the soluble ; and still more wonderful, they seem to accomplish this mar- vellous feat simply by their presence. That is, apparently they do not enter into chemical combination with the food, but influence the splitting up of the food-substances by f heir presence, in a manner not altogether understood. 66 THE SCIENCE OF LIVING A very small amount of one of these enzymes for example, pepsin is able to dissolve and digest an almost infinite amount of protein. In general, they operate upon the prin- ciple of adding water to and taking water away from the molecule of food, thereby causing it to divide and subdivide. Experiments have been made in which these ferments have actually digested almost half a million times their weight of food substance. Outside of the required temperature, the only condition necessary for their action is the presence of acid or alkali some acting in the former medium and some in the latter. There is one important thing connected with the action of enzymes that should not be overlooked. If the products of digestion are allowed to accumulate, the action of the en- zyme is interfered with. If this failure to remove the prod- ucts of digestion persists, the digestive enzyme begins what is known as its " reverse action," a process in which it actually undoes its previous work of digestion takes the soluble products of its own action and literally builds them back into insoluble substances of the food. This may afford some explanation of the poor nutrition of people who habitually suffer from dyspepsia, slow digestion, and weakness of the stomach muscle. Ferments or enzymes similar to those found in the stom- ach and other digestive organs are found in many food substances. The pawpaw contains a very powerful enzyme. Milk contains one of these ferments, which is destroyed by boiling, and this accounts for the fact that boiled milk is more difficult of digestion than raw milk. Pasteurization destroys many of the germs in milk, but does not destroy its digestive ferment. The cereals contain a ferment called diastase or maltose, which acts in a manner very similar to the enzyme of the saliva. This fact is utilized by the brewer in the process of changing the starch of the barley into sugar, which is then allowed to ferment. When the planted seed becomes warm and moist, this diastase begins the process of con- verting the starch into sugar for the nourishment of the THE MARVELS OF DIGESTION 67 tender little sproutlet until it can reach the sunlight, where it can manufacture food upon its own account. THE SALIVA The saliva is the digestive fluid of the first organ of diges- tion, the mouth, and comes from the three sets of salivary glands, each gland contributing a special portion. It is slightly alkaline in reaction. Its digestive ferment is called ptyalin, and changes soluble (cooked) starch into sugar (dextrine). This dextrine, or sugar, is the same as the sugar found in fruits, but differs from cane sugar. The saliva cannot digest raw starch. It acts with difficulty upon poorly cooked starch cereals that have been boiled but a short time. It acts more quickly and more thoroughly upon starches which have been baked cooked in the oven. The more thoroughly starch is cooked, the more fully will the saliva digest it. An illustration of the fact that saliva changes starch into sugar is found in the simple experiment of prolonged chewing of a piece of dry bread or toast. The longer it is chewed, the sweeter it becomes, owing to the continued changing of the starch into sugar. The saliva and the salivary sugars aid in dissolving the various salts which nourish the bones. These bone-salts are also dis- solved by the juices of the stomach and intestine. Two to three pints of saliva are secreted in twenty-four hours. Tobacco and gum-chewing increase the quantity but deteriorate the quality. Saliva is stimulated by dryness of the food, mild acids, natural food flavors, and by appetite. Its action is hindered by drinking at meals, by acids such as vinegar, the oxalic acid of pie-plant, the citric acid of lemon juice, and even by tea and coffee. The saliva is a solvent for food, moistens the mouth for speech, cleanses the teeth, etc., in addition to its digestive function. The saliva properly liquifies the food, and all food should be liquified before it is swallowed. It also regulates the temperature if food is taken into the mouth too hot or too cold. It serves to protect the mouth by washing out noxious substances. Its secretion is almost instantaneous. It is af- 68 THE SCIENCE OF LIVING fected both by the food in the mouth and by the thought of food, from whence springs the saying that one's " mouth waters." When food is properly liquified by mastication and ad- mixture of saliva, it finds its way into the minute circular troughs which surround the taste buds at the base of the tongue. Here it bathes the organs of taste with the various flavors which are in solution, and in this way, through the nervous system, messages are sent to the stomach, in obedi- ence to which that organ begins the outpouring of gastric juice in about four and a half minutes from the time the taste buds are excited. The process of swallowing was until recently regarded as a voluntary one, but Mr. Horace Fletcher and certain phy- siologists have called attention to the fact that when food is thoroughly liquified, swallowing takes place involuntarily. This is illustrated by the fact that it is very difficult to chew liquids. If one undertakes to chew a mouthful of water, he will find that there is a constant tendency toward involuntary swallowing. THE GASTRIC JUICE The gastric juice is secreted by the glands of the stomach and contains two ferments: pepsin, which digests the pro- 'teins lean meat, the white of egg, beans, cheese, the gluten of the cereals, etc. ; and another ferment called rennin the milk-curdling ferment. It is this ferment, taken from animals, which is used in the manufacture of cheese. From five to ten quarts of gastric juice are secreted in twenty- four hours. During the first half of digestion, the stomach is divided into two unequal parts, somewhat after the manner of an hour-glass. The outlet portion contains acid gastric juice, and performs very energetic movements of digestion; while the other half serves as a sort of reservoir in which the di- gestion of starch is continued. If the saliva has been thoroughly mixed with the food in the mouth, starch diges- tion continues in the stomach from one-half to one hour. THE MARVELS OF DIGESTION 69 Little by little this food mass is broken up, passed into the more active end of the stomach, is thoroughly mixed with the gastric juice, and every now and then a little of it is squirted out through the pylorus the opening of the stom- ach into the first part o'f the small intestine, the duo- denum. (Salivary activity is resumed in the bowel.) The gastric juice contains two acids: one, hydrochloric acid, is secreted by the walls of the stomach ; the other, lactic acid, is produced by the presence of certain germs of fer- mentation in the food. It is the over-production of either or both of these acids that produces the so-called " acid dyspepsia." Their under-production will produce slow di- gestion, for the pepsin can digest protein only when hydro- chloric acid is present. The slow digestion of old people and others, as a rule, is not due to lack of pepsin, but to a lack of hydrochloric acid, which renders the pepsin power- less to act. Hydrochloric acid is a good germ killer, but when too much is present in the stomach, it may produce gastric ulcer, if the tissues are debilitated. The time food remains in the stomach depends entirely upon the thoroughness of its mastication, the strength of the gastric juice, and the power of the stomach muscles. Therefore, reliable tables cannot be prepared giving the time required for the digestion of different foods, as perfect mastication, keen appetite, strong gastric juice, and vigorous muscular action on the part of the stomach, will cut the ordinary time of digestion of certain foods in half. The reverse conditions would produce an increased slowness of digestion. APPETITE JUICE In his remarkable experiments upon dogs, Pawlow, the Russian physiologist, demonstrated that the secretion of the gastric juice during the first half of digestion is entirely regulated by the sense of taste and the keenness of the ap- petite. The presence of food in the stomach, with the ex- ception of milk and certain meat and vegetable juices, produces no secretion of gastric juice whatever; whereas, 70 THE SCIENCE OF LIVING the thought of eating or the desire to eat or even the agree- able smell of food, produces an abundant flow of strong gastric juice in about four and a half minutes. This initial juice the only juice to be found in the stomach during the first half of digestion has therefore been very aptly called " appetite juice." The quantity of this juice may be great or small, according as the appetite is good or poor. During the latter half of digestion, the appetite juice gradually disappears, its place being taken by a second form of secretion entirely changed and called the " chemical juice," the nature and strength of which is entirely deter- mined by the products of digestion found in the stomach as the result of the action of its predecessor the appetite juice. This chemical juice, which finishes the digestion of the meal, is probably secreted under the influence of the chemical stimulation of the half-digested food as it comes in contact with the walls of the stomach. It would there- fore appear, if one had a good appetite and in consequence secreted a strong appetite juice during the first hour of di- gestion, that this would insure the subsequent secretion of a competent chemical juice to finish the digestion of the meal properly and satisfactorily. Some authorities contend that the chemical juice is se- creted, not as a result of the nervous mechanism connected with the stomach, but in response to a chemical stimulus which passes from the stomach into the blood during the first half of digestion. The taking of a large amount of oil or fat with the meals greatly lessens the secretion of gastric juice. This fact is utilized in treating acid dyspepsia. The appetite juice always has the same standard chemical formula and digestive power, always showing the same per cent of hydrochloric acid; whereas the so-called chemical juice constantly varies, the changes being determined by the nature of the food and the previous action of the appetite juice thereon. From different types of meal given to his dogs, Professor Pawlow discovered that a different kind and strength of gastric juice was secreted for each type. He was able to THE MARVELS OF DIGESTION 71 , detect a " milk type " of juice, also a " bread and meat type," and it would seem highly probable that the gastric juice must be secreted to suit each meal. This fact strongly sug- gests the advisability of not taking too great a variety of foods at any one meal, lest the glands of the stomach be unequal to the task of elaborating such a complicated secre- tion as would be required to digest such a meal properly. When a long-used diet is -changed, it requires several days for the stomach to become able to secrete the proper juice for the digestion of the new diet. Some dogs required twenty-one days to get used to a new diet. Many of these facts concerning digestion were discovered by Pawlow by means of an ingenious surgical operation which he performed upon dogs for the purpose of creating a " sample stomach," separate and distinct from the main stomach and about one-eighth its size. (Fig. 14.) This smaller stomach he created out of a portion of the wall of the stomach itself. Its opening was outside of the body, so that he was able at all times to collect from it a sample of the secretions formed in the larger stomach. He also made an opening into the gullets (esophagus) of some of the dogs, so that when they were fed, the food would fall into a basin instead of entering the stomach. This process was called " sham feeding " and it was found to produce very strong gastric juice in the stomach even when no food at all entered the stomach. Pawlow, at the end of his very painstaking investigation, announced as his general conclusion that " appetite equals juice " and therefore, since good gastric juice means good digestion, we may very appropriately add, good appetite equals good digestion, all things being equal. Milk produces a weak gastric juice, meat juice is somewhat stronger, while bread produces the strongest juice in digestive power, being about three times as powerful as the milk and meat juices. Fear, fright, worry, or disappointment, causes an almost instantaneous suspension of the stomach's secretions. Ordinarily the stomach does not permit solid particles of food to leave its portals until very near the close of di- ?2 THE SCIENCE OF LIVING gestion. When solid particles of food come in contact with the outlet of the stomach, a spasm occurs, and X-ray ob- servations on animals have shown that the outlet opens much less frequently for ten to thirty minutes under such circumstances. Eventually, the strength of the stomach muscle is exhausted, action is suspended, fermentation be- gins, flatulency, heartburn, and general poisoning of the system result from this failure of the food to pass out of the stomach in the required time. Many cases of dilated stomach undoubtedly owe their origin to this cause. THE BILE The bile is an excretion formed by the liver, largely from the broken-down red blood corpuscles. It is a golden-col- ored substance, which appears green when vomited, owing to the changes effected by the acid of the stomach. On being expelled from the liver, the bile is stored in the gall- bladder, from whence it is poured out in common with the pancreatic juice immediately after each meal. These two juices are emptied into the duodenum or upper portion of the small intestine, not far from the outlet of the stomach. The bile contains several salts which are useful in the process of digestion. Recent investigations show that the outpouring of bile is determined by the same influences which regulate the secretion of the pancreatic juice. The presence of bile doubles the activity of the starch-digesting ferment of the pancreatic juice, and also increases the ability of the pancreatic juice to digest proteins, while the in- fluence of this juice upon fats is trebled by the presence of bile. The chief function of the bile is to dissolve fat. The action of the bile upon fat results in the formation of soap and glycerine saponification. The fat enters the intes- tinal wall in the form of soap or fatty acid, where it is changed back into emulsified fat during the process of ab- sorption. The emulsification of fat by the bile is really a process of unchurninqr the butter chanjrrr-' tV.c butter back into A- The. Main 5tomach S - 7/?e small or t Sample Stomach C " The jfrin of the. Abdomen C FIG 14 Diagram Illustrating the THE MARVELS OF DIGESTION 73 . the form of cream, where the fat exists as minute droplets, and in this form it is easily acted upon by the digestive juices of the intestine. THE PANCREATIC JUICE This digestive fluid enters the duodenum along with the bile, and is one of the important digestive juices. The secre- tion of this juice together with the bile, is probably very little influenced or controlled by the nervous system. The secretion of saliva and gastric juice is almost entirely under nervous control, whereas the production of bile and pan- creatic juice is now thought to be under almost exclusive chemical control. During digestion, as the acid contents of the stomach are injected into the bowel, the action of the acid on the in- testinal mucous membrane produces a sudden closure of the stomach. The stomach does not again open to empty it- self until this acid has been neutralized by the bile and the alkaline pancreatic juice. The presence of acid in the intestine causes the bowel to produce a substance called secretin a sort of chemical messenger to the liver and the pancreas, telling them how soon their secretions will be needed. This substance has been collected and, when injected into the blood-stream of an animal, never fails to produce an immediate secretion of both bile and pancreatic juice. There are a large number of these chemical messengers secreted by the body, and as a class they are known as hormones. The pancreatic juice is alkaline in reaction and contains a number of digestive ferments, acting upon almost all classes of foods. One ferment (amylopsin) digests starch. It is even able to act upon raw starch, very largely convert- ing it into sugar ; it finishes the work of starch digestion which may have escaped the mouth and stomach as a result of insufficient mastication. Another ferment (trypsin) acts in the same role as the pepsin of the stomach, digest- ing proteins. The other ferment (steapsin) emulsifies fats in connection with the bile. A milk-coagulating ferment is 74 THE SCIENCE OF LIVING also probably present. The pancreatic juice continues its three-fold digestive work as the food mass is moved along the intestine. The action of the pancreatic juice would amount to almost nothing, were it not for the influence of the bile on the one hand and the action of a certain ferment of the in- testinal juice on the other hand. This stimulating enzyme of the intestinal fluid is called enterokinase, or the " ferment of ferments." THE INTESTINAL JUICE This is the last of the five digestive juices. It is secreted" by special glands found in the intestinal wall, more es- pecially in the upper portion of the bowel. The presence of food in the bowel excites the formation of this juice. Its action is hindered by too little bulk in the food. The exciting action of the " ferment of ferments," stimulates the pancreatic juice in the work of digesting proteins. The intestinal juice contains a ferment known as erepsin, which also digests proteins. Perhaps the most important digestive ferment, however, is invertase, whose work is to transform ordinary cane sugar into fruit sugar. Fruit sugars are all ready to pass through the intestinal wall without digestion, but cane sugar, maple sugar, beet sugar, etc., must be " split up " by invertase before they can be absorbed through the bowel wall. From twenty to fifty per cent of the cellulose is digested in the bowel by the action of various microbes. WHY THE STOMACH DOES NOT DIGEST ITSELF Physiologists have long discussed and sought for the ex- planation of the phenomenon of the stomach digesting the flesh of animals and at the same time not digesting itself. The theory was advanced that the gastric juice acted upon dead tissues only, but a certain French physiologist disproved this by placing a portion of the living stomach of a dog in- side the stomach of another dog, where it was promptly di- gested. The true explanation was but recently discovered. THE MARVELS OF DIGESTION 75 A physiologist asked himself the question : " How can a tapeworm live in the bowel without being acted upon by the juices which digest meat ? " The study of tapeworms led to the discovery of a substance now know as " anti-ferment." It is the secretion of this substance by tapeworms and by the walls of the digestive tract, that preserves both stomach and intestine from the action of their own digestive fluids. WHAT IS SECRETION? There is a mystery connected with the secretion of the di- gestive fluids which has never been satisfactorily explained by science. These wonderful juices are not mere filtrations from the blood into the digestive glands ; there appears to be a sort of selective intelligence some influence at work not explained by either physics or chemistry. For instance: the salivary glands produce saliva when the blood-pressure within them is twice as great as in the blood-vessels ; under which conditions one would naturally expect any secretion formed to pass into the blood rather than to flow into the mouth against such increased pressure. Again, by what means can the stomach form an acid juice out of the blood, while the pancreatic gland, from the same blood-stream, forms an alkaline juice? Many theories are advanced to explain these phenomena, but as yet none have done so sat- isfactorily. STOMACH AND INTESTINAL MOVEMENTS The muscular movements of digestion begin in the mouth with chewing; they continue with wave-like contractions down the esophagus until the food is deposited in the stomach. During the process of eating, the stomach is in a relaxed and quiet state. At the conclusion of the meal, the stomach is divided by a constriction ring into two por- tions: Starch digestion continues in the fundus or reser- voir end; while contractions appear in the other (pyloric) end in about five minutes after the meal. Contraction waves travel from the constriction ring of the stomach toward the 76 THE SCIENCE OF LIVING pylorus, or outlet, every ten seconds, each wave requiring thirty-six seconds three hundred and sixty waves per hour. Fifteen minutes after the first contraction, food be- gins to squirt through the pylorus. The action of the pylorus in permitting the digested and liquid portions of the stom- ach's contents to regularly escape is greatly interfered with when hard particles or unmasticated masses of food are brought in contact with the outlet. These solid or semi- solid substances, upon coming in contact with the pyloric opening, set up more or less of a spasm the pylorus con- tracts down and for some time following opens much less regularly and frequently. As previously noted, this inter- ference with the food passing out of the stomach may persist for from a few minutes up to half an hour. The stomach performs about three thousand distinct muscular contrac- tions in emptying itself. In the intestine a rhythmic segmentation or chopping movement takes place about thirty times per minute. The slender string of food may undergo division more than a thousand times without moving onward. Every now and then the intestines execute an onward peristaltic move- ment The intestines also execute a general swaying move- ment. The little suction pumps or villi of the bowel, esti- mated to be about ten million in number, dip down into the digested food-mass hundreds of times, and thus the process of absorption progresses as the food-mass is slowly moved along the digestive tube. These movements continue all along the small intestine until the food reaches the large bowel; then we have what is called " reverse peristalsis," that is movements which force the food back toward the small intestine and thus pro- long its stay in the large bowel for purposes of absorption. Now and then this reverse movement is suspended and there is a true peristaltic movement in the large intestine which passes the food residue along toward the rectum. CHAPTER VIII THE NUTRITION OF THE BODY ASSIMILATION OF FOOD. ELIMINATION OF BODY WASTES. THE ELEMENTS OF NUTRITION. PROTEINS. STARCHES. FRUIT SUGARS. FATS. MINERAL SALTS. CELLULOSE. WATER. AN- IMAL HEAT. DAILY FOOD REQUIREMENTS. EXPLANATION OF FOOD TABLES. DAILY FOOD REQUIREMENTS, TABLE No. I. DAILY FOOD REQUIREMENTS, TABLE No. 2. SUGGESTIVE BILLS OF FARE, TABLE No. 3. THE process of digestion represents but one step in the great work of converting the food substances into blood, bone, and muscle. Absorption, assimilation, and ox- idation are all parts of the great cycle through which the food passes on its way from the table to the tissues. Elimination is the last step in nutrition the body ridding itself of the broken-down cells and poisonous wastes. These various phases of bodily nutrition may be expressed in a single term metabolism. Both the quality and quantity of the material entering into the structure of the human body are important. If you were erecting a beautiful mansion, you would not think of allowing cheap, trashy, and inferior building materials to enter into the construction of your home. Neither should you permit unfit and inferior materials to become a part of your daily diet, and thus enter into the structure of the physical body. ASSIMILATION OF FOOD Following the process of digestion in the stomach and in- testine, the food elements are absorbed through the wall of the bowel, and distributed by various routes to the body. 77 78 THE SCIENCE OF LIVING The sugars (all starches are changed into sugar) are car- ried in the portal blood-stream to the liver, where they are stored in the form of glycogen. The liver deals out this glycogen to the body from hour to hour as it is needed for fuel. If all the sugar, after a hearty meal, were poured into the circulation at once, the blood-stream would be over- whelmed and the kidneys would be forced to excrete it in the urine. This unnecessary waste is avoided by the liver's storing sugar after each meal and doling it out to the body as required. Likewise the proteins also pass through the liver on their way to the body. Just what action the liver exerts upon proteins is not wholly known at the present writing. The digested fats are absorbed at once by the lacteals, the be- ginnings of the intestinal lymphatic system, by which they are carried to the large veins at the root of the neck and there emptied into the blood-stream. We have now traced our various food elements through the processes of diges- tion and absorption in the alimentary tract, some going through the liver, and others through the lymphatic sys- tem, until they are now circulating in the blood-stream. It is from these food substances circulating in the blood- stream, that the various cells of the body must assimilate into themselves such portions as they require for purposes of heat and energy and for the repair of their cell substance. Cell assimilation converts the liquid blood into solid tissue, exactly reversing the process of digestion. From the varied substances in the nourishing blood-stream, each little cell intelligently selects those elements especially suited to its work and structure. The mysteries of assimilation are ef- fected by means of various enzymes similar to those found in the digestive organs, but acting in an entirely different manner, in that they build up solids out of liquids instead of converting solids into liquids. ELIMINATION OF BODY WASTES Metabolism consists, in an up-building and a tearing-down process. After the food is all digested, absorbed, and assim- THE NUTRITION OF THE BODY 79 ilated, having become a part of the body, then begins the work of tearing it down of liberating its heat and energy to be followed by its elimination from the body. The car- bohydrates (starches and sugars) together with the fats, are completely burned up in the body and are then elimi- nated in the form of water and carbonic acid gas (CO 2 ). The proteins, or nitrogenous foods, are not so completely burned in the body. The ashes which result from their combustion are not simple substances like the water and CO 2 of the carbohydrates. On the other hand the pro- tein ash is represented by a number of complicated sub- stances, some of which are solid. When these protein clink- ers accumulate in the body, they aid in causing many dis- eases, such as rheumatism, gout, headache, biliousness, etc. These protein ashes and clinkers are further acted upon by the liver split up and sifted and are finally elimi- nated by the kidneys in the form of urea, uric acid, etc. The body is unable to store up proteins. When one eats more of this substance than is daily required to replenish the waste of the body, it must be immediately split up in the system, and its irritating ashes carried off by the elimi- nating organs. The overeating of sugars, starches, or fats is not such a serious matter, as they may be stored in the liver and subsequently used; and even if they are eaten in excess of what the liver can care for, they accumulate as fat or add extra fuel to the fires of the body, their ashes being carried off in the form of such harmless substances as water and carbon dioxid (CO 2 ). THE ELEMENTS OF NUTRITION There are seven elements entering into the composition of human food: Protein, starch, sugar, fat, salts, cellulose, and water. These elements are all variously concerned in the nourishment, energizing, and warming of the body. Be- fore entering further upon the study of metabolism, it will be in place to consider separately these food elements and their places in bodily nutrition. Proteins. The proteins are the structure-builders of the 8o THE SCIENCE OF LIVING body. Under certain circumstances, a portion of the pro- teins may be used for fuel, provided there is either an over- abundant supply of this food substance in the blood-stream, or a lack of the ordinary fuel substances, as in case of starvation. It is very necessary to have the proper amount of protein each day, but an over-supply is highly injurious to the body. It is highly important that the protein element of the food should be properly balanced in its relation to the non-protein elements. While starches, fats, and sugars may be compared to the coal that feeds the locomotive, the pro- teins represent the iron and steel that are used from time to time to repair the engine and replace its worn parts. The essential chemical difference between starch and protein is that the latter contains nitrogen and a small amount of sul- phur and phosphorus. The most common forms in which . protein is used for food are the glutens of the grains, the legumes, nuts, cheese, the white of egg, and lean meat. There are numerous substances in Nature similar to pro- tein, but which the human body cannot use for food. These substances are called albuminoids and are represented by gelatine, mushrooms, as well as a small per cent of most animal and vegetable proteins. Starches. The starches are the most abundant of all elements in human food. They enter largely into the com- position of nearly all plants and seeds. Under the influence of the sunlight, the green-colored plants gather up the CO 2 of the air and, with the water absorbed from the ground, build up starch. The plant takes all the carbon from which starch is made, from the air, but while the atmosphere con- tains almost 80 per cent of nitrogen, the plant is unable to use it. It must secure its nitrogen from the decaying re- fuse of the soil. Thus the plant utilizes the waste prod- ucts found in air and earth in the building of its food sub- stances. (When inoculated with certain germs, clover and leguminous plants are able to appropriate the nitrogen of the atmosphere.) Starch exists in the form of small granules. Each little starch granule is surrounded by a woody envelope of cel- lulose. It is necessary to cook all starches thoroughly, in THE NUTRITION OF THE BODY Si . order to burst this cellulose covering and thus enable the saliva to begin its work of digestion. All the cereals, breads, breakfast foods, legumes, etc., are about three-fourths starch. Fruit sugars. The sugar of fruits represents a form of food requiring no digestion, while the sugar found in beets, the cane plant, and the maple tree, must be acted upon by the digestive juices of the intestine before they can be ab- sorbed. During the winter, the maple tree stores its carbo- hydrates in the roots in the form of starch. With the advent of spring, Nature begins the digestion of this starch actu- ally turns it into sugar, and in the form of the sweet sap, it is carried up into the tree trunk to be deposited in the leaves and bark in the form of cellulose, a process very similar to that performed by digestion in the human body, where starch is first turned into sugar, and afterwards deposited in another form in the liver and muscles. Dextrine is a form of sugar resulting from thoroughly cooking or partially digesting starch. There are about twenty-five stages or forms of dextrine between raw starch and digested starch or fruit sugar. Dextrine is found in the brown-colored portions of well-toasted bread. The sweet flavor of the Zwieback twice baked bread is due to this form of sugar. Fats. Fat is a combination of glycerine and certain fatty acids. As a food, it is derived from both the animal and the vegetable kingdom. Animal fat consists of lard, suet, fat meat, etc., while fat of animal origin is represented by cream, butter, and eggs. The vegetable fats are found in nuts, especially the pecan, cocoanut, Brazil, and pine nuts; also in the grains, particularly oats and corn. The peanut also contains a considerable amount of fat. Of the fruits, the banana and strawberry contain a trace of fat, while the olive is the only fruit rich in fat. As a food, fat is used in three forms. The emulsified form is represented by cream, olive oil, and nuts. When the tiny globules of fat, which are each surrounded by a little film of casein, are crushed united into a solid mass we have a free fat. This form is represented by butter 82 THE SCIENCE OF LIVING and other animal fats. Another form is fried fat fat which has been chemically changed by heat with the de- velopment of certain irritating acids. Mineral salts. The mineral elements comprise but a small part of human food as regards weight, but they are extremely important to the health of the body. As found in the body, they are not in the form of dead mineral salts, like common table salt ; the salts of food are living salts organic or organized salts such as are found in the growing plant. These salts are of great value to the various fluids of the body, and also as stimulants to nerve action, but more particularly in the work of building up the bones. The plants take the dead mineral elements and organize them into vegetable salts, in which form they are suitable for animal food. It is a great mistake to undertake to nourish the body by administering salts such as iron, phos- phorus, and even the ordinary table salt (sodium chlorid) is of doubtful nutritive value. These mineral salts may serve a valuable purpose in the body by protecting the more important animal and vegetable salts, which would other- wise be used up in certain chemical changes which take place in the intestines and elsewhere in the body. Salts are found largely in the cereals. A small amount is also found in vegetables, particularly the potato, as well as in most fruits. Cellulose. Cellulose represents the great bulk of all veg- etables and fruits. It is digested by most animals, but in man it is digested only to the extent of about 30 per cent. The presence of a large amount of cellulose in the food enables us often to satisfy the appetite without injury from overeating. It serves to give bulk to the food, and thereby possibly acts as a preventive of constipation. The secretion of the intestinal juices and the intestinal move- ments are greatly favored by the cellulose-bulk of the food. Too much cellulose in the food favors intestinal fer- mentation, as this food element is largely acted upon by the germs which live in the bowel-tract. The principal part of the bran of wheat is cellulose. THE NUTRITION OF THE BODY 83 Water. Water fills an important place in the nutrition of the body. The food changes in connection with diges- tion, assimilation, and elimination, can take place only in the presence of water. Water constitutes from 15 to 95 per cent of the various foods. The watery juices of vegetables and fruits consist largely of pure distilled water, in which fruit sugar is dissolved, with added flavoring sub- stances. Water is absolutely essential to the performance of every vital function connected with human metabolism. ANIMAL HEAT The source of heat in the animal body was the subject of much superstitious speculation on the part of ancient scientists. It is now known that animal heat is derived from food by means of a peculiar process of vital oxidation effected, in the presence of oxygen, by the action of water and enzymes upon the food elements absorbed by the living cell. This process of oxidation liberates the heat and energy stored by the sun in the food, and thus the body is kept warm by this constant combustion of the digested foodstuffs. The starches and sugars, together with the fats, represent food elements which serve as the body's fuel. By this means, man is able to maintain a constant body temperature of almost one hundred degrees. The average human body produces enough heat every hour to raise two and one-half pounds of water from the freezing point to the boiling point. This is equivalent to boiling about seven gallons of ice-water every twenty-four hours. Differently expressed, the body gives off each hour the same amount of heat as a foot and a half of two-inch steam coil. This is the same amount of heat which would be produced by burning about two-thirds of a pound of coal. The body consumes itself at the rate of one-eightieth of its weight every twenty-four hours. In starvation death oc- curs when the body has consumed one-half its weight. The fuel and energy value of the different food elements (water-free) is as follows: 84 THE SCIENCE OF LIVING i gram of Carbohydrates (starch or sugar) 4.1 calories or heat units i " " Protein 4.1 i " " Fat 9.3 Expressed in terms of English weight, the fuel value of the three different food elements would be: i ounce of Carbohydrates 127.5 Calories I " " Proteins 127.5 " i " " Fat 289.2 It will be observed that fat contains more than twice as much heat as the carbohydrates. This is due to the fact that fat contains more carbon than either starch or sugar. Next to fats, starches and sugars are the most important fuel elements. Protein is a very extravagant form of food for fuel purposes. Proteins are the most expensive ele- ments of human food; they are incompletely burned in the body, and inasmuch as they leave behind distressing and disease-producing ashes, it is clearly evident that only a sufficient amount of proteins should be eaten each day to supply the demand of the body for repairs. We should de- pend upon the carbohydrates and fats for heat and energy. The term calorie, so frequently used in expressing the fuel value of foods, signifies the amount of heat required to raise one kilogram of water one degree centigrade. A large part of our food is required to furnish heat to take the place of that lost by radiation from the skin, and this is why children require more food than adults. They have a larger skin surface in proportion to their weight, and therefore lose more heat by radiation. DAILY FOOD REQUIREMENTS It is important that man should have a well-balanced ration. That is, his daily food should contain the proper amount of protein for the repair of the tissues, together with a suitable amount of starch, sugar, and fat to serve for the production of heat and energy. THE NUTRITION OF THE BODY 85 As previously noted, the body is without power to store proteins if an excess of this element is eaten. The recent experiments of Professor Chittenden, of Yale University, have clearly demonstrated that the majority of civilized people are regularly eating more than twice the amount of protein required to nourish and sustain the body in a state of health. Why is it that the majority of civilized men and women habitually consume from two to three times the amount of protein required to replenish the broken-down tissues? The answer is found in the fact that when the human body is over-fed on proteins, it acquires extravagant habits in this respect. It develops what is known as the " protein habit." It learns how to dispose of this excess of protein, and grows so accustomed to the influence of these nitrogenous ashes and elements in the circulation, that there is developed a sort of protein tissue-intoxication. There can be little doubt also that this extravagant protein habit is somewhat hereditary, being handed down from one generation to another among the races which are habitually overfed. This also explains why some of the Oriental nations can maintain such good health on an extremely low protein allowance. The low protein diet favors recovery from many diseases, such as rheumatism, neuralgia, sick headaches, biliousness, and many forms of indigestion, constipation, etc. It also increases the resistance of the body to disease and other poisonous influences. The average man, weighing 150 pounds, requires about sixty grams (2 ounces) of protein a day for the proper sus- tenance of the body; that is, to replace the tissues which are worn out and destroyed by ordinary use. This is the conclusion reached by Professor Chittenden after long and laborious experimentation. He gives the following table, which represents the amount of various foods which will supply sixty grams (2 ounces) of protein, also the num- ber of calories to be found in this amount of the various foods : 86 THE SCIENCE OF LIVING SIXTY GRAMS (2 OUNCES) OF PROTEIN ARE CONTAINED IN Food Value * One-half pound fresh lean beef, loin 308 Calories Nine hen's eggs 720 " Four-fifths pound sweetbread 660 " Three-fourths pound fresh liver 432 " Seven-eighths pound lean smoked bacon 1820 " Three-fourths pound halibut steak 423 " One-half pound salt codfish, boneless 245 " Two and one-fifth pounds oysters, solid 506 " One-half pound American pale cheese 1027 " Four pounds whole milk (two quarts) 1300 " Five-sixths pound uncooked oatmeal 1550 " One artd one- fourth pounds shredded wheat 2125 " One pound uncooked macaroni 1665 " One and one-third pounds white wheat bread 1520 " One and one- fourth pounds crackers 2381 " One and two-thirds pounds flaked rice 2807 " One and seven-eighths pounds baked beans 1125 " Three-fifths pound dried beans 963 " One-half pound dried peas 827 " One and eleven-twelfths pounds potato chips .... 5128 " Two-thirds pound almonds 2020 " Two-fifths pound pine nuts, pignolias 1138 One and two-fifths pounds peanuts 3584 " Ten pounds bananas, edible portion 4600 " Ten pounds grapes 4500 " Eleven pounds lettuce 990 Fifteen pounds prunes 5550 Thirty-three pounds apples 9570 The average adult requires a daily food supply which will furnish the body with from 1,500 to 2,500 calories. The size of the individual, the season of the year, the nature of his work, etc., are all concerned in the amount of food required to furnish the heat and energy needed for 24 hours. As a general rule, the average man or woman doing ordinary work in ordinary weather, will get along nicely on a daily ration *The fuel value of the quantity required to furnish 2 ounces of protein. THE NUTRITION OF THE BODY 87 which will supply about 2,000 calories. These 2,000 calories should be divided between the different food elements about as follows i 1. Proteins: 200 calories (about i ounces). 2. Fats : 700 calories (about 2 ounces). 3. Carbohydrates (starch and sugar) : 1,100 calories (about 9 ounces). To secure 2,000 calories as above outlined would require about 13 ounces of solid water- free food; but as our various food substances contain from 15 to 90 per cent of water, it will be necessary to use from 30 to 40 ounces of ordinary mixed-diet foods to get 13 ounces of real solid, water-free food elements. The suggestive bills of fare at the end of this chapter average about 24 ounces or iJ/2 pounds of food as it appears on the table. Reference to food tables at the end of this chapter will show the num- ber of ounces of the various foodstuffs required to furnish the desired number of calories for the daily diet. Table No. 4 gives a rough estimate of the amount of food required to yield 100 calories, and will be found of practical con- venience in estimating the quantity of food eaten. Of the total food supply about one-tenth should consist of protein; that is, one part of protein to about nine or ten parts of all the other food elements starches, sugars, fats, salts, and cellulose. The following general formula (after Gautier) will en- able any one to find out the number of calories he should eat every twenty- four hours : 1. From your height in inches subtract 42. The remain- der, multiplied by 5,^, will give the number of pounds you should weigh; that is, the average person of your height weighs that much. 2. Your skin area is determined by your weight and height. (Average is 17 sq. ft.) The skin area should be multiplied by 80. Your weight (that is, what you should weigh according to your height) is multiplied by 4.25. The sum of these two . products, gives the number of calories 88 THE SCIENCE OF LIVING you require every 24 hours. For example: Take a man 66 inches in height and weighing 132 pounds, having a skin area of 17 square feet. Multiply the skin area, 17 by 80 equals 1360. Now, multiply his standard weight (ac- cording to height) 132 pounds by the factor 4.25 equals 561. Then add together these two products, 561 and 1360 equals 1921, the calories required every 24 hours. Persons engaged in active muscular work require more food than the average allowance; for such the weight of the body should be multiplied by the factor 7 instead of 4.25. In cold weather out-of-door workmen may require as high as 3,000 calories a day to sustain the body. Another method of estimating the daily protein require- ment is as follows: 1-80 of an ounce of protein is needed for each pound of body weight. This is equal to i l /2 cal- ories per pound of body weight. EXPLANATION OF FOOD TABLES Table No. I gives the age, height in inches, and what should be the average weight, as well as the skin surface, of boys and girls from 5 to 12 years of age, and also the num- ber of food calories required to nourish, energize, and heat the body for 24 hours, as determined by the formula of an eminent French dietitian. By referring to the food tables, it can be easily reckoned how much of any kind of food, or of any sort of combination of foods, will yield these re- quired calories. Table No. 2 gives the height, weight, skin surface, and calories required by men and women men ranging from 62 to 74 inches in height; women from 57 to 72 inches. In this table the daily calories are subdivided into three sep- arate columns, the daily requirements of proteins, fats, and carbohydrates (starch and sugar) being shown separately. The body weights of this table are based on data obtained in France, and are probably a trifle low for the average American. A variation of 10 to 15 per cent must be al- lowed for personal or family peculiarities in respect to flesh and height. THE NUTRITION OF THE BODY 89 Table No. 3 consists of sample menus ten for breakfast and ten for dinner. These suggestive bills of fare have been arranged upon the plan of two meals a day ; therefore about 1,000 calories are provided for each meal. If three meals a day are eaten, the average person would need to subtract enough from these two bills of fare to make the third meal. These sample bills of fare are constructed after the die- tetic practices of the middle classes and are not designed to represent the ideal of any special system of diet, but rather to give the reader an idea of the amount of the various foods commonly eaten which will provide him with proper nourishment for one day. These sample menus are constructed without flesh foods eggs, nuts, and legumes being used in the place of meat. Our purpose in doing this is to demonstrate that wholesome meals can be built out of the common every-day-used food- stuffs, which will be well balanced, highly nutritious, simple, and fairly well combined, even if meats are entirely dis- carded. If it is desired to use any form of flesh food in these menus, it may be substituted for the eggs, nuts, or legumes, after consulting the food tables contained in the appendix to ascertain the amount equivalent to the calories required. It is not claimed that these menus are technically correct as regards absolute accuracy in the combination of proteins, fats, and carbohydrates, as they are built along the lines of general dietetic practice except that eggs, etc., are sub- stituted for meats the purpose being to show how to com- bine and how much to use of the ordinary foods one is ac- customed to eating. Table No. 4 gives a list of commonly used foods, as or- dinarily prepared and served on the table, with a rough es- timate or measurement of a " standard portion," that is, a portion containing approximately 100 calories. This table is designed to be of practical assistance to those who are desirous of knowing just about how many calories they are taking at any one meal. THE SCIENCE OF LIVING TABLE NO. I DAILY FOOD REQUIREMENT BOYS Skin Daily Age Height in Weight in Surface in Calories or Years Inches Pounds Sq. ft. Food Units 5 41.57 41.09 7.9 816.2 6 43-75 45-17 8.3 855.9 7 45-74 49-07 8.8 912.4 8 4776 53-92 9-4 981.1 9 49.69 59-23 9-9 1043-7 10 51.58 65.30 10.5 III7-5 ii 53-33 70.18 1 1.0 1178.2 12 55.11 76.92 1 1.6 1254-8 13 57.21 84.85 12.4 1352.6 14 59.88 94-91 13.4 I47L3 GIRLS 5 41.29 39-66 7.7 784.5 6 43-35 43-28 8.1 831-9 7 45.52 47.46 8.5 881.7 8 47.58 52.04 9-2 957-1 9 49-37 57.07 9-7 1018.5 10 51.34 62.35 10.2 1081.0 ii 53.42 68.84 10.7 1148.5 12 55-88 78.31 i * -8 1276.8 TABLE NO. II DAILY FOOD REQUIREMENT MEN Calories or Food Units Skin > Total Height Weight in Surface in r Carbohy- Daily in In. Pounds Sq.ft. Proteins Fats drates Calories 62 , 1 10.0 15.1 165 378 1132 1675 63 iiS-5 15-6 173 39i JI 75 1739 64 I2I.O 16.2 l8l 407 1222 1810 65 126.5 16.6 190 419 I2 56 1865 66 132.0 17.0 198 43i I2 92 1921 67 137-5 17-4 206 442 1328 1976 68 143.0 17-8 215 454 !363 2032 THE NUTRITION OF THE BODY Skin Height Weight in Surface in in In. Pounds 69 148.5 70 154.0 71 159-5 72 165.0 73 170.5 74 176.0 Calories or Food Units A Carbohy- Sq. ft. Proteins Fats drates 18.2 222 466 1399 i8.6 231 478 1433 18.9 239 487 1463 19-3 247 499 1499 19.7 255 5" 1534 2O.2 264 525 1575 WOMEN Total Daily Calories 2087 2142 2189 2245 2300 2364 57 78.4 11.9 118 278 833 1229 58 83.6 12.5 125 308 922 1355 59 88.8 12.9 132 3i9 958 1409 60 94.1 13-4 141 335 1005 1481 61 99-2 13-9 149 349 1045 1543 62 104.5 14.4 156 360 1080 1596 63 109.3 15.0 163 375 1126 1664 64 1 15-0 15.6 172 391 "74 1737 65 120.2 16.0 180 402 . 1208 1790 66 125.4 16.5 187 416 1249 1852 67 130.7 16.9 195 428 1283 1906 68 137-0 17.4 205 442 1327 1974 69 143-0 17.8 215 454 1363 2032 70 149.0 18.2 223 467 1399 2089 71 155-0 18.6 232 479 1436 2147 72 161.0 19.0 241 491 1472 2204 TABLE NO. Ill SUGGESTIVE BILLS OF FARE (For one person, two meals a day.) These menus are designed to furnish about 1,000 calories for each meal 2,000 calories every twenty- four hours. This plan is based on the practice of two meals a day. Sedentary and inactive persons will do well on 1,500 calories a day, and therefore would reduce the quantity of these bills of fare about 25 per cent. The author, during the period of writing this book, did his customary professional and lecture work, and gained slightly in weight on less than 2,000 calories a day. Individuals weighing over 165 pounds 92 THE SCIENCE OF LIVING and engaged in active out-of-door physical labor especially during the winter would often need to increase these menus by the addition of 500 calories, or about 25 per cent. Many of these menus contain a greater variety than the author is in the habit of consuming at a single meal, but they probably represent as small a variety as the average in- dividual will be well satisfied with. The ounces and cal- ories are given in whole numbers, and the rough estimate of " portions " is given in approximate terms. These bills of fare are intended for practical use in the kitchen and dining room and while they are relatively correct, they are not technically precise. All the menus are planned to run a little over 1,000 calories in order to allow for a five or ten per cent waste food not eaten. The amounts here given are for one person. For two or three persons these amounts may be doubled or trebled. BREAKFAST MENUS Breakfast No. i. Ounces. Apples 5 Bananas 3 Graham mush with dates 5 Cream 3 Dried peas puree 4 Zwieback ; 3 Butter y 2 Celery 5 Total Breakfast No. 2. Grape fruit with sugar . 4 Cornmeal mush, baked . . 4 Maple syrup 2 Creamed potatoes 5 Cottage cheese 3 Bread 4 Butter . i/ " Portion " Estimated. Calories. Large apple 100 One banana 100 One serving 100 H glass 200 One serving 100 Three slices 300 One square 100 Three stalks 25 Total 1,025 ^ grape fruit 100 One serving 100 Six teaspoonfuls 150 Two small servings .... 200 Four cubic inches 100 Three thick slices 300 One square 100 Total Total 1,050 THE NUTRITION OF THE BODY 93 Breakfast No. 3. Ounces Oranges 5 Scrambled eggs 5 Potato cakes 3 Stewed raisins 3 Milk 4 Bread 4 Butter l /2 Total Breakfast No. 4. Grape fruit with sugar . . 4 Toasted corn flakes 3 Cream 4 Stewed corn 6 Pecan nuts I Whole wheat puffs i Butter l /2 Total 19^/2 Breakfast No. 5. Oranges 5 Egg omelet 5 Baked potatoes 6 Oatmeal mush 7 Cream I Bread 4 Butter l /2 Total Breakfast No. 6. Fresh peaches 6 Asparagus on toast 4 Hot milk 4 Crackers I Corn bread 3 Butter Y-i Mixed nuts I Ripe olives 2 " Portion " Estimated. Calories. One large 100 Two eggs 200 Two small cakes 100 One serving 200 One glass 100 Three slices 300 One square 100 Total 1,100 Y 2 grape fruit 100 Three servings 300 One small glass 300 Two servings 100 Fifteen nuts 200 Three puffs 100 One square 100 Total 1,200 One large 100 Two eggs 200 Two average 150 iY 2 serving 100 *A glass 100 Three slices 300 One square 100 Total 1,050 Three ordinary 100 One piece 150 One glass 100 Three large square .... 150 Two squares 200 One square 100 Ten assorted 200 Seven olives . too Total Total 1,100 94 THE SCIENCE OF LIVING Breakfast No. 7. Ounces Fresh pears ............. 5 Wheat flakes ............ 2 Cream ................... i Soft boiled eggs ........ 4 Bread ................... 3 Butter ................... l / 2 Baked apples ........... 3 Total ................ Breakfast No. 8. Sliced pineapple ........ Poached eggs ........... Baked potatoes ......... Corn puffs ............. Butter ................... Stewed prunes .......... Whipped cream ......... Cereal coffee, sugar and cream ................. Total Breakfast No. 9. Bananas Blueberry toast Poached eggs Baked potatoes Corn puffs ....... Butter ............... . Milk Total Breakfast No. 10. Cantaloupe Cream toast Rice flakes Cream Steamed figs Bread Butter Total 8 3 2 i 4 i 54 " Portion " Estimated. Calories. One large ............. 100 Two servings .......... 200 *A glass ............... 100 Two eggs ............. 200 Two slices ............. 200 One square ............ 100 One large apple ........ 100 Total .............. 1,000 One serving ........... 50 Two eggs ............. 200 One large .............. 100 Five puffs ............. 200 One square ............ 100 Six prunes ............. 100 One large serving ..... 100 One large cup ........ 100 Total ............. 950 One large .............. 100 One slice .............. 150 Two eggs ............. 200 One large ............. 100 Five puffs ............. 200 One square ........... 100 One glass ............. 100 Total .............. 950 y 2 average ........ '.... 100 One piece ............. 150 Two servings ......... 200 J4 glass ............... loo Four average ........ : 300 One slice ............. too y 2 square ............. 50 Total ............. . 1,000 THE NUTRITION OF THE BODY 95 DINNER MENUS Dinner No. I. Ounces Dried peas puree ........ 4 Creamed potatoes ....... 6 Cauliflower .............. 3 Toasted bread .......... 3 Butter ................... y 2 Lettuce salad ........... 4 Mayonnaise dressing ..... I Apple pie .............. 3 Total ............. . Dinner No. 2. Soup, tomato-vermicelli . 3 Egg omelet ............. 5 Baked potatoes .......... 6 String beans ....... ..... 4 Whole wheat puffs ...... 2 Butter ................... Vi Beet salad .............. 3 Apple tart dessert ...... 3 Sponge cake ............ 2 Total ............... ."28^? Dinner No. 3. Lentil savory roast ..... 3 Tomato macaroni ....... 7 Corn puffs .............. 3 Butter ................... l / 2 Celery .................. 5 Pecan nuts ............. \ l /2 Custard pie ............. 3 Total ............... . 23 Dinner No. 4. Cream of rice soup ..... 5 Steamed potatoes and gravy ................. 6 Cottage cheese ........... 3 Spinach ................. 4 Fruit buns .............. 3 " Portion " Estimated Calories One serving 100 Two large servings .... 300 One serving 25 Three slices 300 One square 100 Two servings 25 Ordinary serving 50 One piece 250 Total 1,150 One plate 50 Two eggs 200 Two average 150 Two servings 50 Six puffs . .* 200 One square 100 One serving 50 One apple 100 One small piece 100 Total 1,000 One serving 100 Two servings 200 Five puffs 200 One square 100 Three stalks 25 Twenty nuts 300 One piece 250 Total 1,175 ^. Ordinary plate 100 One serving 150 Four cubic inches 100 One serving 50 Two buns 300 9 6 THE SCIENCE OF LIVING Dinner No. . (continued). Ounces Butter .................. J4 Ripe olives .............. 3 Tapioca pudding ....... 3 Total .............. .271/4 Dinner No. 5. Sliced protose .......... 4 Fresh tomatoes, sliced . . 4 Whole wheat crackers toasted .. ............... 3 Peanut butter ........... */2 Fresh peaches, sliced .... 5 Blanched almonds ....... I Unfermented grape juice 4 Total Dinner No. 6. Cream of corn soup .... 5 Protose steak ............ 4 Mashed potatoes ........ 6 Graham bread .......... 4 Butter ................... Nut and fruit salad ...... 3 Bread pudding ......... 3 Total Dinner No. 7. Sweet potatoes, baked . . 5 Stewed lima beans ...... 4 Fresh tomatoes, sliced . . 7 Graham gems .......... 3 Butter ................... ^ Rice pudding with fruit Jelly .................. 3 Layer cake .............. 3 Total .............. ..2S 1 A Dinner No. 8. Vegetable soup .......... 5 Baked beans ............ 5 " Portion " Estimated Calories One-half square 50 Ten large 150 One serving 100 Total 1,000 Two slices 200 One tomato 25 Eight square 400 One serving 75 Two peaches 75 Fifteen nuts 200 One glass 100 Total 1,075 Ordinary plate 100 Two slices 200 Two servings 200 Three slices 300 One square 100 One dish 125 Small dish 125 Total 1,150 Two large 250 One serving 100 Two tomatoes 50 Five gems 200 One square 100 One dish 150 One piece 200 Total 1,050 One plate 50 One serving 200 THE NUTRITION OF THE BODY 97 Dinner No. 8 (continued). Ounces Corn bread 5 Butter y> Buttermilk 4 Cabbage salad 6 Pumpkin pie 3 Total' ..28y 2 Dinner No. 9. Baked potatoes 8 Brown gravy 3 Poached eggs 4 Bread, white 4 Butter y 2 Fresh apples 5 Total ..2414 Dinner No. 10. Boiled or steamed rice . . 4 Fresh asparagus (creamed) 4 Bread 4 Butter y 2 Mixed nuts 2 Fruit salad 5 Total " Portion " Estimated Calories Three squares 300 One square 100 One large glass 75 Two servings 50 One piece 250 Total 1,025 Two large 200 Two servings 50 Two eggs 200 Three slices 300 One square 100 Two average 150 Total 1,000 One cereal dish 100 One large serving ; . 100 Three slices 300 One square 100 Twenty nuts 400 Large serving 50 Total 1,050 FOOD TABLE NO. IV TABLE OF COMMONLY USED FOODS, GIVING ROUGH ESTIMATE OR MEASUREMENT OF A "STANDARD PORTION," THAT IS, A PORTION CONTAINING 100 CALORIES Name of Food " Portions " containing 100 Calories roughly described. CEREALS Bread, brown or graham Ordinary thick slice Bread, corn Small square. Bread, home made Ordinary slice. Bread, white or whole wheat . ..Ordinary thick slice. Corn flakes, toasted One ordinary cereal dish full (level). 98 THE SCIENCE OF LIVING , Portions containing 100 Name of Food . ^ . Calories roughly described. CEREALS (continued) Cornmeal mush One large serving. Cornstarch One ordinary serving. Crackers, graham or white (square) Two large square crackers. Crackers, oatmeal (square) ....Two large square crackers. Crackers, ordinary soda (round) Eight round crackers. Cracked wheat One serving. Farina One serving. Graham gems or puffs Three gems or puffs. Granose biscuits Three biscuits. Hominy, cooked Large serving. Macaroni, cooked Ordinary serving. Oatmeal mush One and one-half serving. Rice, boiled Ordinary cereal dish. Rice flakes Ordinary cereal dish. Rice, puffed Two servings. Rolls, Vienna One large roll. Shredded wheat One biscuit. Wheat flakes, toasted One large serving. Zwieback One thick slice. FRUITS Apple juice One large glass. Apple sauce Ordinary serving. Apples, fresh or baked Two small or one very large. Apricots, cooked Large serving. Bananas One large Blackberries, fresh Two servings. Blackberry juice One large glass. Blackberry sauce One serving. Blueberry juice Two small glasses. Blueberry sauce One large serving. Cantaloupe Half ordinary serving. Cherries, fresh Two servings. Cherry sauce One serving. Cranberry sauce One serving. Dates Four large. Figs' One large. THE NUTRITION OF THE BODY 99 - T Portions containing 100 Name of Food ~ , . , , . ., , Calories roughly described. FRUITS (continued) Fruit jelly One ordinary serving. Grape juice One small glass. Grape fruit (with sugar) One-half grape fruit. Grapes, fresh One average bunch. Lemonade Two small glasses. Olive oil One tablespoonf ul. Olives, ripe Seven average olives. Orange juice One large glass. Oranges One very large. Peach juice One ordinary glass. Peach sauce Ordinary serving. Peaches Three ordinary. Pear juice One large glass. Pear sauce Ordinary serving. Pears One large. Pineapple sauce Two servings. Plum sauce One ordinary serving. Plums, fresh Three large (California). Prune marmalade Four tablespoonf uls. Prune sauce Six large prunes. Prunes, dried Three large. Raisins, stewed One half ordinary serving. Raspberries, fresh Two servings. Raspberry juice One large glass. Raspberry sauce One ordinary serving. Strawberries, fresh One serving (sugar and cream). Strawberries, raw Two servings. Strawberry sauce One serving. Tomatoes, breaded Two servings. Tomatoes, canned Four servings. Tomatoes, raw Four average (three large). Watermelon One ordinary piece. NUTS Almonds About eight. Brazil nuts Three ordinary size. Chestnuts About twelve. 100 THE SCIENCE OF LIVING . _ Portions containing 100 Name of Food _ . . , . , ... Calories roughly described. NUTS (continued) Cocoanut, prepared Ordinary serving. Filberts Ten nuts. Hickory nuts (large) About ten. Pecans About eight. Pine nuts About eighty. Walnuts, English About six. VEGETABLES. Asparagus, cooked, creamed . . . .One serving. Beans, baked A small side dish. Beans, Lima, green One large serving. Beans, string Five servings. Beets Three servings. Cabbage, boiled Four servings. Cabbage slaw (cream or lemon). Three servings. Carrots, creamed Two servings. Cauliflower, boiled Four servings. Celery, raw About twelve average stalks. Corn, sweet, stewed One ordinary serving. Cucumber, raw, sliced Five servings. Egg plant, fried Three servings. Greens, dandelion (lemon juice). Two large servings. Lettuce, salad Five or six servings. Onions, cooked Two large servings. Parsnips Two servings. Peas, green, creamed One serving. Peas, green, plain Two servings. Potatoes, baked One good size. Potatoes, boiled One large size. Potatoes, mashed, creamed One small serving. Potatoes, steamed One ordinary serving. Potatoes, sweet, boiled or baked. One medium potato. Pumpkin, cooked Two large servings Spinach, cooked Two ordinary servings. Squash, cooked Two ordinary servings. Succotash, canned One large serving. Turnips Three ordinary servings. Vegetable oysters, stewed Four servings. THE NUTRITION OF THE BODY 101 Name of Food " Portions " containing 100 Calories roughly described. FLESH FOODS Beef, boiled (average lean) Large serving. Beef, boiled (average fat) ....; Small serving. Beef, loin (fat) Small serving. Beef, loin (lean) Ordinary serving. Beef, porterhouse steak Very small steak. Beef, ribs, boiled Small serving. Beef, sirloin steak Very small steak Chicken (broilers) Large serving. Chicken, canned Two thin slices. Goose (young) Half serving. Halibut steak Ordinary serving. Lamb chops, broiled One small chop. Lamb, leg, roast Ordinary serving. Mutton, leg, boiled Large serving. Oysters, raw One dozen. Pork, bacon, smoked Small serving. Pork chops, cooked Small chop. Pork, ham, boiled (fat) Small serving. Pork, ham, roasted (lean) Small serving. Rabbit, cooked ' Small serving. Salmon Small serving. Trout (brook) Two small servings. Turkey Two small servings. Veal, leg, boiled Large serving. White fish, broiled Large serving. ANIMAL PRODUCTS Butter, creamery One ordinary square or ball. Buttermilk One and one-half glasses. Cheese, American, pale One and one-half cubic inches. Cheese, cottage Four cubic inches. Cheese, full cream One and one-half cubic inches. Cream One- fourth ordinary glass. Eggs, boiled One extra large egg. Eggs, large, whites Two whites. Eggs, large, yolks Two yolks. Milk, skimmed One and one-half glasses. Milk, whole One small glass. Whey Two large glasses. 102 THE SCIENCE OF LIVING , ~ ^ Portions containing 100 Name of rood /- i . j Calories roughly described. LEGUMES Beans, baked Small side dish. Beans, Lima, canned Large side dish. Lentils, baked One serving. Peas, dried, cooked One large serving. Peanut butter One serving (little more than dairy butter). Peanuts Thirteen double. MISCELLANEOUS AND COOKED FOODS Cake, chocolate layer Half ordinary square piece. Cake, gingerbread Half ordinary square piece. Cake, sponge Small piece. Cereal coffee, sugar and cream . One cup. Cocoa, sugar and cream One cup. Custard, milk Ordinary cup. Custard, tapioca Two-thirds ordinary serving. Doughnuts Half a doughnut. Honey '. . . .Four teaspoonfuls. Malted milk Two-thirds glass. Maple syrup Four teaspoonfuls. Pie, apple One-third ordinary piece. Pie, cream One- fourth ordinary piece. Pie, custard One-third ordinary piece. Pie, lemon One-third ordinary piece. Pie, pumpkin One-third ordinary piece. Protose One serving. Pudding, apple tapioca Small serving. Pudding, brown betty Half ordinary serving. Pudding, cornmeal .Half ordinary serving. Pudding, cream rice Very small serving. Salad, beet Two servings. Salad, mixed fruit Two or three servings. Salad, potato One large serving. Soup, bean Very large plate. Soup, cream of celery Two plates. Soup, cream of potato Ordinary plate. Soup, creamed corn Ordinary plate. Soup, vegetable Two plates. THE NUTRITION OF THE BODY 103 " Portions " containing 100 Calories roughly described. MISCELLANEOUS AND COOKED FOODS (continued) Sugar, granulated Three teaspoonfuls. Sugar, maple Four teaspoonfuls. Tapioca, cooked Ordinary serving. Toast, blueberry Ordinary serving. Toast, cream Two-thirds ordinary serving. Toast, fruit Ordinary serving. Toast, gravy Two-thirds ordinary serving. Toast, snowflake Two-thirds ordinary serving. Toast, tomato Ordinary serving. CHAPTER IX A STUDY OF FOODS THE CEREALS. BARLEY. BUCKWHEAT. FERMENTED BREADS. UNFERMENTED BREADS. CRACKERS. CORN OR MAIZE. CORN- STARCH. THE COOKING OF CORN. MACARONI. OATS. RYE. RICE. SAGO OR TAPIOCA. WHEAT. FLOUR. THE COOKING OF STARCHES. FRUITS. APPLES. APRICOTS. THE BERRIES. CHERRIES. CRANBERRIES. THE CANTALOUPE OR MUSKMELON. DATES. FIGS. FRUIT JELLIES. LEMONS AND GRAPE FRUIT. GRAPES. NECTARINES. OLIVES AND OLIVE OIL. ORANGES. PEACHES AND PEARS. THE PINEAPPLE. PLUMS. RAISINS. STRAWBERRIES. TOMATOES. THE WATERMELON. NUTS. ALMONDS AND BEECHNUTS. BRAZIL NUTS AND BUTTERNUTS. THE COCOANUT. THE CHESTNUT. FILBERTS OR HAZEL NUTS. HICKORY NUTS. PECANS. PEANUTS. PINE NUTS OR PIGNO- LIAS. WALNUTS. THE VEGETABLES. ASPARAGUS. STRING BEANS. BEETS. CABBAGE. CARROTS, PARSNIPS, AND TURNIPS. CAULIFLOWER. CELERY. CUCUMBERS. GREEN CORN. GREENS. EGG PLANT. LETTUCE. ONIONS. GREEN PEAS. PUMPKINS AND SQUASHES. THE IRISH POTATO. THE RADISH. THE SWEET POTATO. THE VEGETABLE OYSTER, OR SALSIFY. FLESH FOODS. BEEF FLESH. BEEF TEA AND BEEF EXTRACT. POULTRY. FISH. MUTTON. OYSTERS. PORK. RABBITS. VENISON. ANIMAL PRODUCTS. BUTTER. BUTTERMILK. CREAM. CHEESE. EGGS. MILK. THE LEGUMES. DRIED BEANS. LENTILS. PEAS. THE PEANUT. VARIOUS COMMON FOODS. AT the back of this book will be found complete food tables, giving the composition, caloric value, total nutritive value, the proportion of protein to non-protein elements, the average time required for stomach digestion, etc., of all food substances commonly used by man. Our purpose here will be to study food substances by groups. The average man has but a meagre idea of the 104 A STUDY OF FOODS 105 real nutritive value and chemical nature of the food he eats. Perverted taste and pleasure enter more largely into the selection of the diet than science and reason. Some foods which are commonly supposed to be very nourishing, a ref- erence to the food tables will show are but moderately so, while other foods thought to be of little value, will be found highly nourishing and rich in fuel energy. The study of the food tables found in the appendix, in connection with the facts discussed in the preceding chapter on Nutrition, will furnish a thorough and scientific basis for the proper understanding and successful regulation of one's diet* As will be noted, our tables cover both cooked foods and raw or uncooked food substances, the last section being devoted to miscellaneous cooked foods, such as cakes, pies, desserts, puddings, etc., as well as soups and salads. An earnest effort has been made to make these tables complete and reliable, and it is thought they will yield all the infor- mation desired concerning either raw or cooked foodstuffs. Outside of special cooked dishes, foodstuffs may be di- vided into seven great classes, which are here named in the order of their consideration in this chapter: 1. Cereals. 2. Fruits. 3. Nuts. 4. Vegetables. ' 5. Flesh foods. 6. Animal products. 7. Legumes. THE CEREALS The cereals or grains represent the seeds of various plants which are used for human food. This group includes the various flours and meals, together with other direct prod- ucts in the form of bread, crackers, and special prepared foods. The cereals are about three-fourths starch, con- taining a small amount of protein, enough to make a fairly well-balanced food, as the proportion of the protein and non-protein elements runs from about i to 7 down to 106 THE SCIENCE OF LIVING i to 10. This is the desired proportion for a balanced food. The cereals are fairly rich in salts. Some of the whole grains contain a small amount of cellulose ; but as a class, they are deficient in fats, with the exception of corn and oats, which contain two or three times as much fat as the other cereals. BARLEY In composition, barley conforms to the general order of cereals, except that in nutritive value it is slightly inferior to wheat. Its gluten is also a little more difficult of diges- tion. Barley flour, owing to its inferior gluten, is not good for bread purposes unless mixed with wheat flour. This cereal is more largely used in the form of pearl barley the whole grain with its outer husk very largely removed. These barley products require to be cooked from four to five hours in a double boiler, unless they have been pre- viously soaked. Barley will probably never come to take a prominent place among food substances used by man. BUCKWHEAT The popular prejudice against buckwheat is due to the fact that it is usually served in the form of pastry or half-cooked buckwheat cakes, which are rendered still more difficult of digestion by the addition of melted butter and syrup. Buck- wheat flour in itself is very similar to the other cereal flours, except that it is slightly deficient in protein and salts and contains but a moderate amount of fat. FERMENTED BREADS Entire wheat flour possesses many advantages over the other flours, and bread made from such flour constitutes a perfectly combined food with the exception of its deficiency in fat. This, however, is more than atoned for by the addi- tion of butter to the bread when it is eaten. Whole wheat bread contains more gluten and salts than any other form of bread, and also more of the cellulose, which is supposed to encourage the action of the bowels. Graham bread resembles whole wheat bread, except that a A STUDY OF FOODS 107 portion of the cellulose is removed. While these breads are very wholesome, they are irritating to some delicate stom- achs. Ordinary white bread, made from the patent process flour, is very good and much superior to the bread made from the fine white flours, which are deficient in protein and salts. The modern roller process of producing patent flour, preserves much of the gluten and salts. Salt-rising bread, fruit bread, etc., conform largely to the general order of fermented breads. Hot biscuits and fresh breads are very difficult of digestion. They should either be cut in slices and toasted in the oven, or allowed to stand for twenty-four hours before they are eaten. Zwieback represents the most wholesome form in which fermented bread can be used. It is twice-baked, or thor- oughly prepared toast. UNFERMENTED BREADS Unfermented breads undoubtedly represent the ideal bread stuff. Their hardness favors thorough mastication, and the absence of the yeast and the tendency toward moisture and sogginess greatly lessens the likelihood of fermentation in the stomach. The unfermented breads, of course, pound for pound, are more nutritious than the fermented, as they con- tain less water. CRACKERS Crackers are a form of bread. They are quite high in nutritive value, as they are baked in an oven and contain less water than ordinary breadstuffs. They conform to the gen- eral composition of breads made from the corresponding flours. The only objection to be urged against them is that of the chemicals used in their manufacture, such as soda, baking powder, etc., which detract much from their whole- someness. CORN OR MAIZE Corn contains almost as much protein as wheat, while it contains more than twice as much fat. In salts, it runs about the same as the other cereals; in cellulose, a little 108 THE SCIENCE OF LIVING below. Corn may be eaten parched, but is commonly used in the form of hominy, which is quite difficult of digestion. The modern products of toasted corn flakes are very easy of digestion, and represent a triumph of science in the preparation of cereal foods. Cornstarch is a preparation of pure starch made from corn. Cornmeal represents a very highly nutritious, well- balanced food. In the form of cornmeal mush, it is quite difficult of digestion, but if the mush is cut in thin slices, covered with bread or cracker crumbs, and baked in an oven, it constitutes a wholesome food, fairly easy of digestion. Corn bread is a very nutritious food, especially if it is not spoiled by the addition of an excess of soda, etc. The old- fashioned hoe-cake is a splendid health food. Green corn can hardly be considered a cereal. It belongs more largely to the order of vegetables. Popped corn con- forms in general to the composition of corn. It is not very easy of digestion, but is highly nutritious and well digested by the average stomach. THE COOKING OF CORN Cbrn in the form of hulled hominy, grits, etc., requires prolonged cooking. Much dyspepsia has resulted from the so-called " hasty puddings " prepared in ten or fifteen min- utes, whereas corn requires two or three hours for proper cooking, dependent on the milling process to which it has been subjected. Irish moss and millet are quite similar in composition, the former containing about twice the percentage of protein usu- ally found in cereals, with a less percentage of starch, con- trasting with arrowroot, which is composed entirely of starch. MACARONI Macaroni is a special form of bread, and when made from the hard varieties of wheat, is very -rich in protein. It is called by different names, according to its shape, such as macaroni, spaghetti, vermicelli, and pasta d'ltalia. The bet- ter macaronis are found to be tough when you attempt to A STUDY OF FOODS 109 break them, while the cheaper starchy products are easily broken. The cooking of macaroni requires from twenty minutes to half an hour, according to its age. OATS Oats represent the cereal richest in fat. The gluten of the oat lacks the tenacity of that found in wheat, and there- fore it is impossible to make good fermented bread from oat flour. Oats are commonly eaten in the form of rolled oats mush, which is a very nutritious food, but difficult of di- gestion when cooked only fifteen or twenty minutes, as is commonly the practice. Other oat preparations require from two to four hours continuous cooking in a double boiler, properly to prepare the starch for digestion. RYE Rye as a breadstuff is superior .o barley, but inferior to wheat, whose general chemical composition it closely re- sembles. Rye bread is a favorite among some nationalities, but is in no way superior to wheat bread. RICE Rice is much lower in protein than the grains previously considered. It also contains a very small amount of fat, but it is principally a starch food. It is highly nutritious, very easy of digestion, and although low in protein and fat, is a food upon which the Japanese subsist for long periods. Rice should be cooked so as not to lose the water in which it is prepared, as it contains practically all the salts and much of its meagre protein substance. Browning in the oven before cooking adds much to its tastefulness and di- gestibility. Rice is now made in the form of flakes, similar to the breakfast foods. It is one of the mpst easy of di- gestion of all the cereals. SAGO AND TAPIOCA Sago and tapioca are really prepared foods manufactured from certain plants and roots, and consist quite largely of starch. As such, they require thorough cooking, and as foods they belong to the class of cornstarch and arrowroot. 1 10 THE SCIENCE OF LIVING WHEAT Wheat, after all, is probably the ideal cereal for the manu- facture of bread. Its gluten is very tenacious and holds gases well, thus lending itself very readily to the manufac- ture of fermented breads. Cracked wheat requires thorough cooking about four hours when cooked in a double boiler. The more finely divided the grain, or when thinly rolled, it cooks in a shorter time. Wheat grits is a preparation made from the germs of the wheat kernel, and is an excellent food. It is most commonly prepared as a mush. Wheat flakes are also on the market, which are thoroughly cooked in the proc- ess of manufacture. Farina is another preparation of wheat used as a mush. FLOURS The ideal flour for the healthy stomach is either entire wheat or graham. So-called fine flour is deficient in protein and salts, while patent process flour, as previously noticed, preserves most of the gluten and salts, the bran or cellulose having been sifted out. The cellulose is found only in the graham or whole wheat flours. THE COOKING OF STARCHES The science of cooking, so far as health and digestion are concerned, resolves itself almost entirely into the proper cooking of starch. Except for the starches, almost all other foods are more valuable and more easy of digestion in the raw state. It should be remembered that all the cereals when young or in the "milky stage," contain fruit sugar in the place of starch. As this sugar needs no cooking, the only cook- ing green corn requires is for the purpose of increasing the digestibility of its cellulose. In this respect, the unripe cereals resemble the fruits and vegetables, but as the cereals ripen, the easily digested sugar is converted into starch, which is practically indigestible when raw, and very diffi- cult of digestion unless thoroughly cooked. Fruits contain starch when thy are green, and this is A STUDY OF FOODS III converted into sugar by the ripening process. The cooking proposition, therefore, may be briefly summarized as fol- lows : Fruits should be cooked when they are green and may be eaten raw with impunity when they are ripe. Cere- als require little or no cooking when green or in the " milky state," but must be thoroughly cooked when ripe or in the dried state. FRUITS The American people in recent years have awakened to the value of the cereals, but they are still unappreciative of the great value of fruits as a regular article of diet. As a class, fruits are not high in nutritive value, as are the cereals, but they are of all substances most tasty, and while they contain but traces of fat and protein, they are quite rich in the important salts needed in the human economy. Their nutritive value is represented by various forms of starch, acids, and fruit sugar. This fruit sugar is about the only substance eaten by man which is able to pass im- mediately into the blood-stream without being acted upon by any of the digestive secretions, and is at the same time very high in heat and energy value. The water contained in fruits is pure, distilled liquid a health beverage of the highest order. The bitter, irritating, or poisonous properties of fruits are always found in the rind or outside husk, and can therefore easily be rejected. The old adage is untrue, which asserts that " fruit is golden in the morning, silver at noon, and lead at night." Properly combined with other food, it is good at every meal, and especially good at night. The acids of fruit are highly nourishing. They contain from i to 2 per cent of the various fruit acids, chiefly malic, citric, and tartaric, the lemon having 7.5 per cent of acid. The fruits also contain from I to 5 per cent of pectose or vegetable jelly. APPLES Apples, in common with most fruits, contain less than one per cent of protein and fat, but possess about 15 per cent of fruit sugar dissolved in distilled water and held 112 THE SCIENCE OF LIVING in a framework of fine-grained, easily digested cellulose. It may be of interest in this connection to call attention to the fact that the fruits are the richest of all substances in cellulose the woody portion of foods which is of great value to persons troubled with constipation. Of course, the proportion of protein to non-protein elements in the fruits is very low, running from I to 25 down to I to 50. Pure, unfermented apple juice is a solution of fruit sugar in dis- tilled water which, when eaten, enters the blood-stream im- mediately without digestion. An ounce of pure fruit juice contains more than half as many calories as an ounce of lean meat. Fresh, unfermented, unsweetened fruit juice is a powerful germicide destroying all ordinary germs in a few minutes. Apple sauce is similar to the juice with a little sugar added. Baked apples are very easy of digestion, while dried apples are higher in nutritive value, owing to the fact that the water has been largely evaporated. The varying degree of acidity in apples, as well as in other fruits, renders it necessary for some people to select those contain- ing less acid, when they are troubled with acid dyspepsia. An excellent method of sweetening some of these sour fruits is by the addition of one of the sweet fruits, such as raisins. APRICOTS Apricots have over I per cent of protein with no fat. They are high in cellulose, having about 5 per cent. The cooked product is more acid than the raw, due to chemical changes brought about by the heat. BANANAS Bananas as a food more nearly resemble the cereals than they do the fruits, as they contain starch more largely in the place of sugar. They contain a small amount of fat and, in common with most fruits, about I per cent of salts, having little cellulose, and are constipating in their effects, whereas the majority of the fruits are laxative. The banana must be thoroughly masticated, and is better as a food if baked. A STUDY OF FOODS 113 THE BERRIES Blackberries, blueberries, raspberries, whortleberries, etc., have the same general composition, running from 10 to 20 per cent in nutritive value, containing traces of pro- tein, very little fat, the usual amount of salts, with a good percentage of cellulose. Especially are raspberries rich in this latter substance, the seeds of this berry being reckoned as cellulose. CHERRIES Cherries are somewhat above the average fruit in nutri- tive value, averaging about 25 per cent. They are very rich in cellulose, equalling the apricot, and containing about i per cent of protein. CRANBERRIES Cranberries, currants, and gooseberries are of about the same composition, except that gooseberries and currants have about twice the nutritive value of cranberries, owing to their larger per cent of acid and sugar. THE CANTALOUPE OR MUSKMELON This melon-fruit contains no fat, but is rich in cellulose, with a fair per cent of sugar, but in common with other melons, it is about 85 per cent water. DATES Dates are a peculiar fruit, having a nutritive value of 85 per cent. They contain over 2 per cent of both protein and fat, and of course are very high in starch and sugar, but, contrary to the ordinary opinion, they con- tain a very small amount of cellulose. They are a food de- manding thorough mastication. Inferior dates are often thoroughly saturated with cheap molasses. FIGS Another peculiar fruit, having the highest nutritive value of all fruits, fairly rich in protein, but having little fat. The fig contains much sugar, is the richest of all fruits in 8 1 14 THE SCIENCE OF LIVING cellulose, being equalled or excelled only by the whortle- berry. An excellent food for constipation. FRUIT JELLIES These substances contain a small amount of salt. They are largely the concentration of fruit juices with the addi- tion of cane sugar, which renders them a little difficult of digestion. LEMONS AND GRAPE FRUIT These two fruits are about the same, the grape fruit con- taining a little more of the fruit acid. They are, of all the fruits, richest in these valuable acids, which in the process of digestion are converted into certain salts which render the blood more alkaline. GRAPES Grapes are an excellent fruit, containing about 25 per cent nutritive value, a small amount of protein and fat, but a large amount of fruit sugar and tartaric acid. They contain a fair amount of cellulose. NECTARINES This splendid little fruit is almost wholly starch, sugar, and water, containing but a small amount of cellulose. OLIVES AND OLIVE OIL Again we come to a very peculiar fruit, one which in chemical composition very nearly resembles the oily nuts, and, after all, nuts might be classified as oily fruits. Ripe olives are very wholesome. This cannot be said of the green, pickled olives. The ripe olive, while it has a trace of protein, contains about 25 per cent of pure, emulsified, easily digested fat. Olive oil is about 100 per cent pure fat, and represents a very wholesome in fact, an ideal form for securing this substance. The olive and olive oil ought to come into more general use and more largely re- place the use of animal fats. A STUDY OF FOODS US ORANGES. Oranges contain over i per cent of salts, but are largely water and sugar. The pulp represents easily digested cellu- lose, and contains about one-half as much as cherries and other fruits rich in cellulose. Orange juice is a solution of digested sugar in distilled water, and can be taken by almost any stomach, even by infants. PEACHES AND PEARS These fruits are very similar, the peach containing more acid, the pear more sugar. They are both rich in cellulose, but poor in both protein and fat. THE PINEAPPLE. In total nutritive value, the pineapple stands a little above the fruits. This is due to the fact that it is rich in cellulose, containing almost as much as figs. It is, there- fore, a good food for inactive bowels. The pineapples sold in this country are practically green. PLUMS These fruits contain no fat. They are rich in cellulose and sugar, with a small amount of salt. The prune is the plum dried and is certainly an excellent food. It may be eaten raw, after soaking in water, or in the form of sauce or prune marmalade. RAISINS Raisins, or dried grapes, are a food not sufficiently appre- ciated, containing protein and fat, with sugar and acids, and a small amount of cellulose. STRAWBERRIES, This luscious berry is low in nutritive value, consisting largely of water, a small amount of sugar, and cellulose, but is very easy of digestion. It contains a considerable amount of iron. Il6 THE SCIENCE OF LIVING TOMATOES This splendid fruit, formerly regarded as poisonous, now commonly considered a vegetable, is one of the lowest in nutritive value and, contrary to common supposition, it is also very low in cellulose. It contains a small amount of acid, and is rich in salts, containing iron and other valuable mineral elements. THE WATERMELON This is the largest of the melon-fruits. Its n per cent of nutritive value consists of cellulose, sugar, and salt, the remainder being pure distilled water. It is an excellent hot-weather food, and suited to any stomach if the coarser cellulose is rejected. NUTS The nuts represent the seeds of certain large plants and trees. They are a unique class of foods, entirely different from all other food substances. Since they are largely borne by trees, they might properly be classed as fruits. They are exceedingly high in nutritive value, averaging in the neighborhood of 90 per cent. They are very rich in proteins. They are as high or higher than flesh foods, from which they greatly differ in that their protein is very evenly combined with non-protein elements, the ratio running from about i to 4, down to about i to 9, more nearly resembling the cereals in this respect. Nuts are very rich in fat and salts, while in cellulose they run about the same as the fruits. ALMONDS AND BEECHNUTS These nuts yield 20 per cent in protein, about 50 per cent, or one-half of their bulk, in fat, with starchy substances less than 10 per cent. They are rich in salts, and contain about 5 per cent of cellulose. BRAZIL NUTS AND BUTTERNUTS These nuts are the richest in fat of all nuts except the pecan. Otherwise their composition is about the same as ^he rest of the nut family. A STUDY OF FOODS 117 THE COCOANUT This nut is low in protein, containing only about one- third that of the other nuts. It is rich, however, in fat, and contains 30 per cent of starch. It is a nut which more nearly approaches the cereals, or bread type of food. THE CHESTNUT Chestnuts contain the smallest amount of protein of all nuts. They are more nearly " cereal " than some of the grains themselves. The chestnut is about 35 per cent starch, and therefore should be baked or boiled before it is eaten. FILBERTS OR HAZELNUTS. These run about one-half fat and 15 per cent protein, etc. They are valuable little nuts, but require thorough mastication. HICKORY NUTS These nuts are very similar in composition to the filbert, and are good food when eaten before they have become rancid. PECANS. The pecan is a unique nut-fruit and deserves to have been called the " butter nut " or " fat nut," and in this respect very nearly approaches the olive in its composition, contain- ing over 70 per cent of fat. It has less than 10 per cent protein, not much starch, and is a nut that deserves to come into general use. PEANUTS This commonly used little nut is really not a nut. It be- longs to the family of legumes, and will be treated there. PINE NUTS, OR PIGNOLIAS This nut is unique in that it is rich both in protein and fat. It contains a goodly percentage of salts and cellulose. WALNUTS. Walnuts run on a general average the same as the other nuts, being well balanced in all the elements. Il8 THE SCIENCE OF LIVING THE VEGETABLES As a class, the vegetables are low in nutritive value, averaging in the neighborhood of 10 per cent, with the ex- ception of the potato. In protein, the vegetables run slightly above the fruits. In fat, they are equal to the fruits or a little better. In carbohydrates, they differ greatly from the fruits in that they contain starch in the place of fruit sugar. Many of the vegetables, therefore, may be rendered more digestible by a moderate amount of cooking. The vege- tables contain in the neighborhood of I per cent, or a little less, of the mineral elements or organic salts, about the same as or a trifle below the fruits. Contrary to popular opinion, the vegetables are poor in cellulose, varying be- tween i and 2 per cent. The cellulose of the vegetable makes a large appearance because it is coarse and skeleton- like in form, as in the case of cabbage; but when it comes to the eating of green foods as a remedy for constipation, the fruits are three times more valuable than vegetables. The proportion of protein to non-protein elements in vege- tables runs very low, from I to 5 down to I to 15. ASPARAGUS. Asparagus is one of the more easily digested vegetables. Especially is this true of the tips. Its slight nutritive value is due to a trace of protein and about 3 per cent of starch. STRING BEANS. The beans and peas in the green state must be regarded as vegetables. In this respect, they resemble the cereals, in that the ripening process entirely changes their chemical composition. String beans resemble the ordinary leaves of vegetables in their general composition and digestibility. BEETS. Beets .possess two or three times the nutritive value of ordinary vegetables. They are one of the sweet roots, and contain almost 15 per cent of cane sugar. Beets are ren- A STUDY OF FOODS 119 dered more digestible by cooking, as are their tops, which are used as beet greens. CABBAGE Cabbage has a nutritive value of about 10 per cent, about half of which is starch. It contains only a little over I per cent of cellulose. This cellulose shows prominent be- cause the fibrous part is very coarse or sponge-like. Raw cabbage can be digested in two and one-half hours, but cooked cabbage requires twice that time for digestion. Therefore, cabbage is best eaten in the raw state, in the form of cold slaw. CARROTS, PARSNIPS, AND TURNIPS, These vegetables much resemble one another, carrots be- ing a little richer in starch, while the parsnip is a little richer in cellulose. In fact, parsnips contain a higher per- centage of cellulose than any other vegetable. The tur- nips are the most difficult to digest. CAULIFLOWER. This is one of the easily digested vegetables. It is a sort of tender cabbage, whose general chemical composition it resembles. CELERY Celery is one of the vegetables less in nutritive value. Its cellulose is small in amount, but very coarse. It con- tains a good percentage of salts. CUCUMBERS Like celery, the cucumber is very low in nourishment. Its starch is difficult of digestion, and in the pickled form it is almost impossible of digestion. GREEN CORN Green corn, as previously noted, is not a cereal, but more largely on the order of the vegetable or fruit. It contains almost 20 per cent of sugar in the place of starch. In the ripened form, it requires cooking to transform this 120 THE SCIENCE OF LIVING starch properly and prepare it for digestion. It contains about twice as much starch as the ordinary vegetable. GREENS. The various plant tops used for greens, such as spinach, kale, dandelion, etc., run about 10 per cent of starch, with a small percentage of fat. They are rich in salts and con- tain a small per cent of cellulose, about half that found in the fruits. EGG PLANT. Egg plant is a wholesome vegetable, fairly easy of di- gestion. It contains less than 10 per cent nutritive value. Its starch is coarse and requires cooking. LETTUCE. Lettuce is one of the vegetables low in food value. It contains a number of salts, but is not a sleep-producing food in the quantities in which it is ordinarily eaten, as some people suppose. ONIONS Onions are above the ordinary of vegetables in nutritive value, due to their starchy substances ; and in addition to the salts, they contain irritating acids, which are rendered less injurious by cooking, so that boiled onions are a com- paratively wholesome food. GREEN PEAS Green peas are the most nutritious of all the vegetables except potatoes. They are rich in protein, fat, and starch, and when large enough to fill the pod, have already begun to turn the corner toward the legume state, which com- pletely takes them out of the vegetable class. PUMPKINS AND SQUASHES The pumpkin is one of the coarse vegetables, classified by some authorities as a fruit, as is also the squash. As these foods contain little sugar, but much starch, we pre- A STUDY OF FOODS 121 fer to regard them as vegetables. They require thorough cooking. THE IRISH POTATO The Irish potato should be classified as a cereal, but as it grows under ground and is more generally regarded as a vegetable, we will so treat it here. Potatoes run from 25 to 30 per cent nutritive value, containing some protein and practically no fat; but like the cereals, they are rich in starch, containing a small amount of potassium and other salts, with practically no cellulose. The baked potato rep- resents the most easily digested form of starch known to- day. The ratio of the protein element to the non-protein in potato is ideal. It represents a food just about as well balanced as bread, and, like bread, it is deficient in fat; therefore, potatoes are able to take the place of bread and cereals nicely in the average diet THE RADISH, The radish is one of the vegetables rich in cellulose, but poor in almost every other element except a little starch. It is one of the vegetables most difficult of digestion. It contains certain irritating oils similar to the onion. THE SWEET POTATO The sweet potato in nutritive value runs about the same as the Irish potato. It is probably a little more difficult of digestion. It contains a little cellulose. In starch it has but little more than half the value of the Irish potato. THE VEGETABLE OYSTER, OR SALSIFY This vegetable contains a small percentage of fat and starch. Its nutritive value is very low. Its chief service is that of a flavor for soup. FLESH FOODS Contrary to the general belief, meats are not highly nu- tritious foods. They are from one-half to three-quarters 122 THE SCIENCE OF LIVING water, not the distilled water of the fruits and vegetables, but contaminated, poison-laden liquid, derived from the blood and tissue juices present in the animal at the time of death. Flesh foods are different from all other food sub- stances in that the percentage of protein and non-protein elements is excessively high, running from I to I, down to about i to 2. This constitutes them a class of foods in which very nearly one-half of the nutritive value is pure protein. It is almost impossible to take flesh foods regu- larly without consuming an excess of protein. BEEF FLESH. The average cut of fresh or preserved beef runs from 15 to 20 per cent in protein, with less than 5 per cent of fat, except in the fat portions of steak, etc. In common with other flesh foods, beef contains no starch or sugar, but does contain a small percentage of salts in solu- tion in the animal juices. This percentage in various flesh foods averages a little more than i per cent. Flesh foods contain no cellulose and are, therefore, rather constipating. Veal runs the same in nutritive value as beef. The flesh of all young animals contains much more of the acid producing substances which probably favor rheumatism and allied con- ditions. The digestibility of meats is decreased by cooking, but cooking is rendered absolutely necessary by certain disease dangers lurking in all uncooked or insufficiently cooked flesh. BEEF TEA and BEEF EXTRACT Beef tea is a stimulant, not a food. It contains but a trifle over i per cent of nutritive value. It contains cer- tain animal extractives in solution, which are stimulating to the body. Beef tea exerts an effect similar to tea and coffee. Beef extract contains some nutritive elements and therefore has a food value. POULTRY. Chicken, turkey, duck, etc. Poultry runs a little below beef in protein content, but as it usually contains more fat, A STUDY OF FOODS 123 the nutritive value is about the same or slightly higher than beef flesh. The domestic fowls are a little more digestible than beef, while the wild fowl is more difficult of digestion. FISH. Fresh fish are a little less than beef in protein value. They contain a varying percentage of fat, some high and some low. Their total nutritive value is about one-fourth less than that of beef and the average flesh foods. MUTTON. In nutritive value mutton is identical with beef. It con- tains a little less of protein, but more fat and salts. In di- gestibility it is about the same or a little less. OYSTERS. Of all flesh foods, oysters are lowest in nutritive value and, with the exception of pork, are more dangerous from the standpoint of disease. The oyster is in reality a large liver and kidney filled with bad water. It is the only flesh product outside of clam chowder which contains any starch substance at all. PORK. Average lean pork runs a little above beef in nutritive value, as it contains more fat. Pork is the most difficult of digestion of all flesh food, salted pork requiring about five hours to pass out of the stomach, while smoked ham may re- quire even a longer time. RABBITS. Game of this kind is usually a little higher in nutritive value than beef, as the protein and fat content are greater. VENISON Venison differs very little from other flesh. There is a group of animal products which space will not permit us to mention in detail, but which can be examined by consulting the food tables, such as clam chowder, Bologna sausage, frog's legs, lobsters, sweetbreads, turtle, etc. 124 THE SCIENCE OF LIVING ANIMAL PRODUCTS We have a group of foods which are derived from the animal, but which do not contain flesh, such as eggs, milk, cream, butter, cheese, etc. The animal may be more or less diseased, but these products, in the form of eggs and milk, are the last to become affected. Notwithstanding this fact, it cannot be expected that wholesome milk or eggs can be long derived from a sick cow or chicken. BUTTER Butter is a free fat obtained by churning cream, a process which consolidates all its minute fat droplets. It contains a small amount of protein and salt, but is practically all butter fat, with about 10 per cent of water. In caloric value it represents one of the most valuable foods that can be eaten for purposes of heat and energy. It is, therefore, a cold-weather food, but not so desirable in hot weather. Each ounce of butter represents over 227 calories of heat. Butter is not easy of digestion and, in common with all other fat, delays the process of stomach digestion. BUTTERMILK. Buttermilk contains some protein and sugar of milk, with very little fat, and about i per cent of salt. Many peo- ple can digest buttermilk, who cannot tolerate raw milk. The buttermilk germ probably has some effect in sterilizing the intestinal tract and preventing the accumulation of germs therein. On the whole, buttermilk is a preferable food to sweet milk. CREAM. Cream averages from 15 to 20 per cent fat, and represents fat in a more easily digested form than butter. Many peo- ple who cannot take milk, can take cream in connection with various desserts, puddings, etc. A STUDY OF FOODS 12$ CHEESE, We have cheese in two forms, the fresh, or cottage cheese a very nutritious food; very high in protein, much re- sembling the flesh foods in this respect. Its protein is very easy of digestion and does not contain the harmful and ir- ritating poisons generally found in old, ripe cheese. Or- dinary full-cream cheese is a nourishing food, rich in pro- tein, fat, and salts. The only objection to it as a food, other than its excessive richness in protein, is that it has passed through a stage of decomposition and contains certain acids which are very irritating to the digestive system. EGGS Of all food products derived from the animal, the egg is probably the least objectionable. Eggs are very nutritious, being almost equal in value to beefsteak, and of the same general chemical composition. The white of the egg is about 13 per cent protein, with less than 2 per cent of fat, being almost purely a protein substance; while the yolk is about 15 per cent protein and more than 30 per cent fat. Eggs are an excellent food if not eaten in too great quan- tities, and certainly form an admirable substitute for flesh foods for those desiring to eat less meat. Eggnog, or raw eggs beaten up in milk, constitutes a highly nourishing and easily digested food a food highly valuable to consump- tives and others in a weakened condition. The more an egg is cooked, the more difficult it becomes of digestion. MILK. Whole milk has about 13 per cent of nutritive value, con- taining about 4 per cent of protein, fat, and sugar; usually a little more of sugar than of the other elements. Some peo- ple thrive on milk; others cannot tolerate it. While it is probably the ideal food for infants, it is not an ideal adult food. Mother's milk is richer in sugar and poorer in pro- tein and fat, than cow's milk. 126 THE SCIENCE OF LIVING THE LEGUMES, The legumes might very properly be termed the " veg- etable beefsteaks," in that the ratio between protein and non-protein elements runs about the same as in the flesh foods. Therefore, all persons desiring to reduce the pro- tein in their diet, or desiring to" eat less of flesh foods, should be very careful also to reduce the amount of legumes eaten, or they will be merely cutting down the animal protein and taking an equal amount or more of vegetable protein. The difference between the protein in the flesh foods and in the legumes is that the vegetable protein is pure and unpol- luted, free from animal contamination and intoxication. It is also a little more difficult of digestion. About 90 per cent of animal protein is digested compared with about 80 per cent of the vegetable proteins. According to Gautier, animal protein acidifies, stimulates, and injures the blood- stream. Protein of vegetable origin, with its accompanying salts, alkalinizes and otherwise prepares the blood-stream to resist infection. DRIED BEANS. Dried beans contain more than three times the nutritive value of beef. They contain more of the protein than the flesh foods, and in addition to a small amount of fat, they contain from 40 to 50 per cent of starch, and this is what necessitates the cooking of the legumes. The legumes are very rich in salts, more so than any other class of foods, containing from i to 2 or even 3 per cent. They are also rich in cellulose, containing more than vegetables, but less than fruits. They are, therefore, extremely rich foods in all elements, and outside of being a little more difficult of digestion, they are adapted perfectly to take the place of flesh foods in the nourishment of the body. The only ob- jection to them is the same as that urged against flesh being so very rich in protein, it is easy to overeat when large quantities of this class of foods are consumed. Un- A STUDY OF FOODS 127 hulled and unsoaked beans require to be cooked from 5 to 8 hours. The hulls of beans are very difficult of digestion and also contain a very small amount of uric acid; therefore, bean puree is the ideal form in which to eat beans, as the hulls have been removed by having been run through the colan- der. Of all the legumes, the Lima bean is the highest in nutritive value 92 per cent. Other beans, not mentioned, run on an average about the same as the dried navy bean just considered. LENTILS. i Lentils are a small leguminous seed, not so generally known or used in this country as beans, but an excellent nitrogenous food, containing about 25 per cent of protein, more than 50 per cent of starch, with over 2 per cent of fat. They are cooked about the same as beans, and may be made into many savory dishes. PEAS Dried peas are rich in protein in common with beans and lentils, this protein being in the form of legumin, a special substance not found in any other class of foods. Soups made from peas and the other legumes are very nutritious as compared with other soups. THE PEANUT, The peanut is a legume, its protein element being identical with that of peas and beans. It is a very nutritious little seed, but quite difficult of digestion, especially in the roasted state, as in this condition it is practically fried in its own oil. It does not contain so much starch as the other legumes, but is far richer in fat, containing almost 40 per cent. It also differs from the other legumes in that it con- tains a high percentage of cellulose. Peanut ^ butter is made from this nut, owing to its richness in fat. When made from roasted peanuts, this butter is difficult of digestion. 128 THE SCIENCE OF LIVING VARIOUS COMMON FOODS Space will not permit us to consider further in detail the various articles of human diet. The reader is referred to the food tables for details concerning various foods, and especially with reference to the ordinary cooked foods which are shown in connection with the raw foods, so that a glance will reveal the effect of cooking with its addition of sugar, salt, water, etc., or its abstraction of water in the case of baking, etc. Great pains have been taken, in the preparation of these tables, to show foods as they are commonly used upon the table, as the student of foods can gain but little idea of what he is eating by merely studying tables dealing with raw foodstuffs. In connection with each element in the food tables, the calories per ounce of food are given. (Food Tables are to be found on pages 370 to 383. CHAPTER X POISONED AND ADULTERATED FOODS* RESULTS OF FOOD ADULTERATION. ADULTERATION OF ANIMAL PROD- UCTS. PRESERVED MEATS. SAUSAGE. CANNED MEATS. LARD AND MINCEMEAT. EGGS. FlSH AND OYSTER POISONING. ADUL- TERATION OF DAIRY PRODUCTS. MlLK ADULTERANTS. CHEMICAL PRESERVATIVES. MlLK CONTAMINATIONS. CREAM. BUTTER. CHEESE. ICE CREAM. CONDENSED MILK. ADULTERATION OF CEREALS. BREADS AND PASTRIES. BREAKFAST FOODS, ETC. ADUL- TERATION OF SUGAR PRODUCTS. CANDY ADULTERANTS. HONEY. SYRUP AND MOLASSES. SUGAR. JELLIES AND JAMS. ADULTERATION OF CONDIMENTS AND RELISHES. CONDIMENTS. PICKLES AND VINEGARS. TOMATO CATSUP. OLIVE OIL AND FLA- VORING EXTRACTS. ADULTERATION OF BEVERAGES AND MEDICINES. TEA AND COFFEE. SOFT DRINKS. MEDICINES. THE public press has recently devoted much space to the discussion of " tainted money." If an equal amount of publicity had been given to the consideration of tainted foods, great good would have resulted by way of improving the health and happiness of the people, for quite a percentage of the food commonly eaten by the average citizen is more or less " tainted " as the result of cold storage, incipient decay, accidental poisoning, or in- tentional adulteration. Even though an adulterated food is not poisonous, it is nevertheless a fraud. * While the Federal Pure Food Laws have done much to lessen food aduheration, especially in interstate commerce, and raise the standards of food dealers and manufacturers, nevertheless food frauds continue. The reader should not be unduly alarmed by the disclosures of this chapter. In no one locality and at no one time were all these adulterations found. They represent conditions as found from time to time all over this country by the various State, municipal and other food inspectors. 9 129 130 THE SCIENCE OF LIVING RESULTS OF FOOD ADULTERATION Modern science is rapidly effecting the conquest of the great world plagues and many of the so-called germ dis- eases, such as yellow fever, smallpox, diphtheria, hydro- phobia, lockjaw, malaria, and cholera; but, in the very face of the great victories achieved by science in the conquering of these germ diseases, we are confronted with the problem of a tremendous increase in practically all those diseases which are a result of slow and long-continued poisoning the chronic and constitutional diseases. The writer has long held the opinion that the use of poisoned and adulterated foods had much to do with lowering the vital resisting power of the body, thus paving the way for a general or partial physical breakdown, with its train of chronic af- flictions and constitutional maladies. In other words, while the acute diseases caused by germs and their poisons are being gradually mastered by science, the chronic diseases caused by body-poisons and food- poisons are increasing at a tremendous rate. Estimates based upon statistics gathered from various sources compel us to recognize that insanity, idiocy, and epilepsy, have in- creased in the past fifty years about 100 per cent, some authorities claiming an increase as high as 300 per cent. Bright's disease and diabetes have increased in the last fifty years more than 500 per cent. One American authority claims that diabetes has increased in fifty years almost 1,500 per cent. Cancer a disease closely associated with the health and nutrition of the body cells has increased over 100 per cent in twenty-five years. General nervous diseases and drug habits are greatly on the increase. It is possible that the constant irritation of the system from the use of unnatural, adulterated, or poisoned foods, which were so extensively used until very recently, has had much to do with undermining the diges- tive system and rendering unstable the nervous system. One of the government experts on food adulteration is POISONED AND ADULTERATED FOODS 131 responsible for the statement that " adulterated foods and drugs do more harm than the rum traffic." Notwithstand- ing the numerous pure-food laws of the States and the national pure-food law, it is estimated that almost a bil- lion dollars' worth of adulterated or fraudulently labelled foods are sold each year in the United States; that is, about 10 per cent of the food output of this country is in some form or other dishonest either harmfully or harmlessly adulterated. Ten million pounds of adulterated and tainted foods was destroyed by the Food Inspectors of the Chicago Health Department in a single year. A general principle with reference to the chemistry of foods, which should be ever borne in mind, is this : " What- ever braces a food against decay braces it against diges- tion " ; therefore all food preservatives render food more difficult of digestion and are harmful in this way, if in no other. Of sixty-seven commonly used food preservatives examined by the Government Chemist, the results were as follows : 33 contained borax or boric acid. 10 sodium, potassium or calcium sulphite. 8 salicylic acid or its compounds. 7 benzoic acid or its compounds. 5 combinations of the above and other harmful substances. Doctor Wiley, the Government Chemist, very strongly condemns all these common food preservatives as being harmful to the health. The milkman may endeavor to turn water into milk, but it should be remembered that the baby cannot turn this adulterated milk into good blood. There can be little doubt that the improvement of the milk sup- ply in our towns and cities, so as to provide pure milk fresh, clean, and unadulterated would reduce the infant mortality 50 per cent. It should be remembered that the national pure-food law serves as a protection only in cases where food is shipped from one State into another. Protection against adul- 132 THE SCIENCE OF LIVING terated foods which are sold in the State where they are manufactured, depends entirely upon the enactment and enforcement of strong State pure-food laws. One-third of all the food samples analyzed by the Illinois State Chemist a few years ago, were found adulterated. The importance of food adulteration increases year by year, as the American people are coming more and more to use manufactured foods; that is, foods prepared outside of the home. A generation ago a large per cent of the foods consumed were prepared in the household; but it is differ- ent to-day. The majority of foods, from the breadstuff s to the canned goods, consumed by the average household, is prepared outside of the home. ADULTERATION OF ANIMAL PRODUCTS Flesh foods are especially predisposed to the develop- ment of ptomaines and other poisons resulting from a mild degree of putrefaction. These foods would more properly be called " poisoned " foods, as they are not intentionally adulterated. Various diseases owe their origin to the eat- ing of the flesh of diseased animals animals suffering from tuberculosis, tapeworm, lumpy jaw, trichina, etc., as well as animal flesh containing various microbes which pro- duce mischief in the human body. Preserved meats. Salted meats are not only difficult of digestion, but chemical preservatives are frequently added to the brine. Smoked meats are often partly cooked, and cases are on record where they have been artificially col- ored with aniline dyes. The so-called " embalmed beef " is pickled or preserved by certain chemicals. Various liquid preservatives have been used in this way, the most common of which is boric acid, an irritating substance, producing poisoning symptoms in very large doses. Eighty grains to the gallon has been found to kill cats within four weeks. Borax (sodium borate) and formaldehyde have also been used in this process of pickling meats, both of which are injurious to the digestive system. POISONED AND ADULTERATED FOODS 133 Sausage. There can be little doubt that sausage is adul- terated when it is sold in the open market from one-half cent to one cent less per pound than the swine costs on the hoof. The North Dakota food inspector once found twenty to forty grains of boric acid to the pound in almost every sausage inspected. The common adulterants of sausages some harmful and others harmless are such substances as mashed potatoes, cornmeal, starch, and the flesh of other animals, while they are flavored with various spices, col- ored by artificial dyes, and preserved by such chemicals as salicylic acid, borax, and boric acid. Canned meats. Corned beef frequently contains chem- ical preservatives, while sardines are often preserved with cottonseed oil instead of olive oil. Artificial dye and salicylic acid are commonly found in canned salmon. Beef extract and beef tea are usually preserved with borax. Lard and mincemeat. The following adulterants have been found in lard examined in different parts of the coun- try: Alum, starch, cottosuet, cottolene,- cottonseed oil and, in rare instances, lime. Mincemeat has been found pre- served with formaldehyde and sodium sulphate, both drugs highly irritant to the body. Eggs. Desiccated egg a preparation sold to bakers in our large cities is made from rotten eggs or from old cold-storage product. Eggs are also preserved beyond reasonable time by cold storage methods and by treating them with shellac or painting them with a preparation of silicate of soda. Fish and oyster poisoning. Serious outbreaks of pto- maine poisoning from the eating of fish and oysters, are commonly observed. It is dangerous to eat fish which has been out of the water very long, and especially dangerous to eat it more than twenty-four hours after it has been cooked. Boiled crabs are very quick to develop poisonous substances after cooking. Fatal cases of mussel poisoning have been frequently reported, as well as snail poisoning. Many of the large oyster beds are located near the sewer outlet of 134 THE SCIENCE OF LIVING some great city, and this no doubt accounts for the varied symptoms of poisoning, sometimes extremely serious, which frequently result from eating oysters. Typhoid fever is also contracted from oysters. ADULTERATION OF DAIRY PRODUCTS As milk is a food so largely consumed by infants and children, its adulteration is a matter of serious importance highly criminal. Most of the States require that pure milk should contain about 12 per cent solids, and of butter fat at least 3 per cent, and that cows should not be fed on swill or slop. Milk adulterants. Milk is adulterated by skimming or the withholding of the strippings, producing an inferior quality. This is a crime against the babies who are com- pelled to use such milk. Watering is another common method of adulteration. Water used for this purpose some- times conveys typhoid fever and other disease germs. Aniline dyes are used to color the milk artificially, while poor milk is thickened with such substances as starch, chalk, glue, gelatine, and seaweed. Chemical preservatives. Among the common milk-pre- servatives is found benzoic acid, a substance very irritating to the organs of digestion and the kidneys. Salicylic acid, another product which prevents the action of the digestive ferments, deranging the stomach and kidneys, is also used as a milk preservative. Another common preservative is formaldehyde (a 40 per cent solution of formaline) a very powerful drug which has a tendency, in large doses, to destroy the red blood cells, besides being an intense ir- ritant to the mucous membrane. Still other harmful pre- servatives are boric acid, borax, and sodium carbonate. Milk contaminations. Milk may be contaminated by tuberculosis either the germ itself or the toxins of the germ ; by anthrax ; and by a disease of cattle contagious to man, called actinomycosis. The milk may be contami- nated in handling. Typhoid fever, diphtheria, scarlet fever, POISONED AND ADULTERATED FOODS 135 and even cholera and glanders have been traced to this source. Milk always contains a large number of harmless bac- teria. Their presence is not to be seriously regarded un- less their numbers are greatly increased. A safe standard for milk would be to keep the germs down to about 200,000 per cubic centimetre, one-quarter teaspoonful. Many speci- mens of city milk have been found to contain from three million to five million germs per cubic centimetre. Dirty milk may also contain yeast, moulds, blood, pus, and other filth such as dirt and manure. Cream. The average legal standard for cream requires 15 per cent fat, but much cream is sold that is below standard. Like milk, cream of poor quality is thickened by means of artificial substances such as corn starch and gelatine, while it is artificially colored and preserved by the same substances used in the adulteration of milk. Butter. The average State pure-food law requires that butter should contain from 80 to 83 per cent milk fat. It is adulterated with many substances. Such harmless artificial vegetable coloring as annatto and saffron are used, as well as the harmful mineral coal-tar dyes; methyl orange is also used for this purpose. Butter is preserved more commonly with sodium bicar- bonate and benzoate of soda, both of which are harmful to the stomach and intestines when long used. Butter is also adulterated with other fats such as cottolene, lard, suet, cottonseed oil, etc. The average melting point for good dairy butter is 96.6 degrees Fahrenheit. If butter melts much below this point, it indicates the addition of vegetable oils; while a high melting point indicates animal fats. The most common test for butter is the so-called " spoon test " heating butter over a flame in a large spoon. Olemargarine, adulterated butter, and re-processed butter, sputter but do not foam when heated, while genuine dairy butter foams profusely, but does not sputter. Renovated, or re-processed butter is made by taking 136 THE SCIENCE OF LIVING rancid butter and neutralizing the acids by washing with soda, after which it is usually churned over with a little fresh milk for flavoring. It is dyed artificially, and sold by unscrupulous dealers as " fresh creamery butter." Cheese. Cheese is more largely adulterated by selling skim milk cheese for full cream cheese. The greatest danger from cheese is tyrotoxicon and ptomaine poison- ing. Ice cream. The common adulterants of ice cream are condensed milk and skim milk, while it is thickened with paraffine, corn starch, and flour. Preservatives and color- ing substances are the same as those used to adulterate milk. The frequent cases of poisoning from ice cream eaten at socials and elsewhere is due, not to the vanilla extract or other ingredients, but to the putrefaction of the milk, and is frequently caused by the same germs as those which produce cheese poisoning. Condensed milk. Many brands of condensed milk are adulterated with sugar, starch, and chemical preservatives. Some brands of milk claiming to be preserved by steriliza- tion only, are found to contain chemicals. ADULTERATION OF CEREALS Whole grain products are sometimes found to be poisoned with ergot (smut rye.) Flours are less frequently adul- terated in recent years, but have been found to contain alum a substance irritating to the digestive organs and producing constipation ; also ground rice and terra alba have been found as adulterants in flour. Buckwheat and pan- cake flours are frequently adulterated with cornmeal, while the majority of the gluten flours sold to-day are fraudulent in that they contain but little gluten or none at all above the average flour. Of eight samples purchased by the author sometime ago in the open markets of Chicago, but one sample was found to be genuine or in accordance with the printed claims upon the package. POISONED AND ADULTERATED FOODS 137 Breads and pastries. Baker's bread is frequently adul- terated with alum, as well as potato flour and copper sul- phate, while the loaf, when sold fresh, frequently weighs more than it should, because of the great amount of water it contains. Pies and cakes are commonly adulterated. Lemon pie is made with a starch paste filler and colored with aniline dyes. Pumpkin pies are made of flour and starch and artificially colored. Some time ago one of the Food Inspectors of the Chicago Health Department told the writer that about one-half of the pies examined were found more or less adulterated. Breakfast foods, etc. Fortunately, the majority of the flake breakfast foods, etc., upon the market are pure, but a large number of package foods are fraudulent in claims concerning being partially or wholly cooked; that is, they claim to require little or no cooking, whereas many of them have been barely heated sometimes merely run through hot rollers and in reality require from two to five hours cooking. A good many " health food " frauds are perpe- trated at the present time; all these foods should be looked into beyond their advertised claims. Macaroni and gluten are frequently fraudulent in that they are made from cheap grades of wheat low in protein. ADULTERATION OF CANNED GOODS, A source of slow poisoning in canned goods is from the lead contained in the tin cans. The author has seen speci- mens of tin cans containing from 10 to 12 per cent of lead. In Germany no cans are allowed to be manufactured which contain over i per cent of lead. The acid of the foods dissolves a portion of this lead, and this leads to poisoning. Canned goods are preserved by means of lead nitrate and copper sulphate, substances both highly irritating to the system. Certain zinc salts are also occasionally used, while artificial coloring is added to many canned goods, especially tomatoes and peas. Salicylic acid is more com- 138 THE SCIENCE OF LIVING monly used in canned corn, string beans, and fruits. Ben- zoic acid and formaldehyde have also been detected. A common practice among large dealers in foods is to " re-process " their bad canned goods ; that is, take them out, heat them over, and re-can them. Fifty thousand cans of foods were recently destroyed by the Food Inspectors in one establishment in Chicago, which were about to be re-processed. Another form of food fraud is to soak dried fruits, can them, and sell them for fresh canned fruits. We meet with occasional cases of ptomaine poisoning from the eating of canned vegetables, probably due to the fact that the vegetables were decaying at the time they were canned, or to the leakage of the can, admitting air and permitting of subsequent decay. ADULTERATION OF SUGAR PRODUCTS The adulteration of sugars, and especially candy, is of great interest because of the fondness of children for this particular kind of food. While many of the substances used for the adulteration of candy are more or less harm- less, many others are unquestionably harmful. Candy adulterants. Many candies are colored with veg- etable coloring matter which is entirely harmless; in others not so commonly as formerly aniline dyes are used. Aniline, dyes and coal-tar dyes are identical. Some of these dyes are more harmful than others. Several years ago, a manufacturer of cheap candy was discovered buy- ing red paint by the barrel. The majority of these coal- tar dyes, if given in large doses, produce a fall of temper- ature, collapse, and convulsions. Some of these dyes will kill a guinea pig when injected in amounts of only one ten- thousandth of the body weight. A common test for the discovery of coal-tar dyes in candy is as follows: Dissolve colored candies in warm water and, after adding a few drops of hydrochloric acid, boil a piece of white flannel or other woollen cloth, five minutes. Remove and wash in clear water. If the coloring POISONED AND ADULTERATED FOODS 139 is "fast" and will not wash out, the dye is artificial (coal- tar); if the color washes entirely out of the flannel, the coloring of the candy is vegetable (harmless). Candy is not only flavored, in the majority of instances, with artificial flavoring, but also often contains other adul- terants such as starch, paraffine, and confection a white earthy substance. Glucose is frequently found, which in itself is not harmful, but when carelessly manufactured, often contains sulphuric acid. Saccharine, or chemical sugar, is used in the place of cane sugar, while talc, soap- stone, terra alba, ground plaster of Paris, and chrome yel- low (lead chromate) have been detected. Honey. Honey is not only made artificially, but is fre- quently adulterated with glucose, which is cheaper than cane sugar; while attempts have been made to make arti- ficial honeycomb from paraffine, and frequently the bees are fed on beet sugar and are thus made unconscious part- ners to a food fraud. Syrups and molasses. Sugar-cane syrup is not infre- quently adulterated with corn syrup. The average legal standard for maple syrup requires that not over 35 per cent of water should be present, and that no other kind of sugar should be found. Maple sugar is adulterated with cane sugar, glucose, and treacle. The entire maple sugar output of the United States is only about 15 per cent of the amount of sugar that is sold under the name of maple sugar. Sugar. Cane sugar is made from the sugar cane plant and beets. Adulterants which have been occasionally found in sugar are such as marble-dust, sand, flour, rice, and terra alba. The most interesting adulterant, however, of sugar is a substance known as garantose or saccharine. This is a chemical substance which can hardly be called a food, which is extraordinarily sweet. You can taste one grain of it when dissolved in one gallon of water. It is five hundred and fifty times sweeter than cane sugar, and five hundred dollars worth of it is said to go just as far for sweetening 140 THE SCIENCE OF LIVING purposes as ten thousand dollars worth of sugar. It prob- ably interferes with digestion, and cannot be regarded as a wholesome substitute for sugar. Jellies and jams. Most State food laws require that jellies consist only of boiled fruit juice and cane sugar, and yet we find jelly adulterated with glucose, gelatine, pump- kin pulp, dextrine, and starch; flavored with artificial es- sences, and colored with artificial dyes; and to make the deception all the more complete, not infrequently millet and timothy seeds are found in artificial strawberry jelly, etc. Specimens of jelly have been analyzed which contain not a particle of the fruit from which they are supposed to be made. These artificial jellies are made from gelatine, glucose, salicylic acid, millet seeds, aniline dyes, and arti- ficial flavoring cane sugar not even being present. Jams are often adulterated with pumpkin pulp, aniline dyes, benzoic acid, as well as being made out of refuse fruits and vegetables, also with the addition of timothy and millet seeds. A specimen of artificial jam analyzed by the author several years ago, was found to consist largely of apple parings, timothy seeds, glucose, coal-tar dyes, and salicylic acid. ADULTERATION OF CONDIMENTS AND RELISHES. Before the enactment of the Federal pure-food law, it was a very common practice to adulterate condiments, rel- ishes, etc., but this practice has declined greatly as the re- sult of food legislation. Condiments. The reports of the various State chemists show that condiments have been adulterated as follows: Allspice : Adulterated with mustard, starch, ground cocoa shells and prune stones. Mustard: Adulterated with starch, flour, phosphates, sul- phates, and colored with turmeric root. Cloves: Adulterated with sand, starch, iron filings, wheat middlings, sawdust, and sandalwood. POISONED AND ADULTERATED FOODS 141 Pepper: Adulterated with ground olive stones, shells, pea-meal, corn starch, sand, and iron dust. Ginger: Adulterated with sulphite of lime, rice, flour, and bran. Cinnamon : (Cassia there is but little genuine cinnamon on the market.) Adulterated with bran and sandalwood. Pickles and vinegar. Pickles have been adulterated with alum and copper sulphate, while vinegar is very commonly adulterated. The usual legal standard requires 4 per cent pure acetic acid, with no coloring matter. Cheap arti- ficial vinegar has been made from inferior vinegar, hydro- chloric and sulphuric acids, with the addition of water and burnt sugar, and is said to cost about one dollar a barrel. Tomato catsup. Tomato catsup is one of the most com- monly adulterated of the ordinary relishes. It has been found to contain saccharine, sodium benzoate, aniline dyes, benzoic acid, turmeric root, mustard, starch, potato, and squash. The Nebraska State Chemist found thirty different samples of tomato catsup to consist of the following: pump- kin, coal-tar dyes, benzoic acid, and timothy seeds not a trace of tomato to be found in any of them. Olive oil and flavoring extracts. Olive oil is very com- monly adulterated with cottonseed oil and corn oil. Flavor- ing extracts are very frequently adulterated. There are certain extracts which may be regarded as always artificial banana, raspberry, wild cherry, blackberry, and straw- berry. The common adulterants used for extracts are ani- line dyes, wood alcohol, and coloring substances such as caramel, dinitro-cresol, tropcelin, etc. Lemon extract is fre- quently adulterated with citrus or lemon-grass. A sample of artificial extract which was purchased for pineapple ex- tract, showed by analysis to be composed of Chloroform i part. Aldehyde I " Ethyl-butyrate 5 parts. Amyl-butyrate 10 " Glycerine 3 " 142 THE SCIENCE OF LIVING ADULTERATION OF BEVERAGES AND MEDICINES Chocolate and cocoa are among the beverages most com- monly adulterated, and for such purposes use has been made of flour, sugar, wheat, starch, animal foods, oxide of iron, terra alba, arrowroot starch, potato starch, and corn starch. There is also a slight danger of lead contamination from tin- foil, when it is directly in contact with chocolate. Tea and coffee. Tea has been found adulterated with gypsum, china clay, soapstone, sand, also ash and willow leaves; while coffee has been adulterated with such harmless substances as acorns, cereals, figs, etc. We have also heard of clay coffee beans, while chicory is a common adulterant of coffee and cannot be regarded as wholesome. Soft drinks. Fruit juices are frequently or wholly arti- ficial. Salicylic and benzoic acids are used as preservatives, and aniline dyes for coloring. Much of the soda and min- eral water on the market is artificial, being made in the lab- oratory. Medicines. In this connection, much could be said con- cerning the harmfulness of patent medicines and other se- cret nostrums, but space will not permit ; suffice it to call at- tention to the fact that even a physician's prescription is not always honestly compounded for the patient. Some time ago, investigators for a certain State Board of Pharmacy made a test of one hundred and thirty-nine prescriptions, twenty-three of which contained not a trace of the drug called for, sixty-six were 80 per cent impure, and ten were 20 per cent impure. It is to be hoped that such conditions as these will improve. The pure-food law has done much to lessen the sale of alcohol, cocaine, and other compounds containing habit- producing drugs, inasmuch as it compels the honest labelling of compounds containing these substances. It is no longer necessary to take these enslaving drugs in ignorance, as preparations containing them have it stated plainly upon package or bottle label. CHAPTER XI SIMPLE EATING, OR THE NOURISHED LIFE THE BALANCED RATION. THOROUGH MASTICATION. THE APPE- TITE. THE COOKING PROBLEM. RAW FOODS. MEAL HOURS. THE MENTAL STATE. FOOD COMBINATIONS. GOOD COMBINA- TIONS. FAIR COMBINATIONS. BAD COMBINATIONS. SPECIAL DIET LISTS. IT is literally true that we are made from what we eat. The indifference of the American people to the science and art of eating is truly amazing. For purely commercial reasons, some have given earnest study to scientific cattle- feeding, but there are very few people in this country who are acquainted with the principles of scientific self-feeding. Thousands of dollars are spent by the Government to pro- mote the health of hogs and advance the science of cattle- feeding, but not a cent to preserve the lives and promote the science of baby-feeding. THE BALANCED RATION Good digestion and sound health demand that our. daily ration should be fairly well balanced. That is, our meals should not consist altogether of starchy foods or sugar, nor should they be composed exclusively of proteins nitrog- enous foods. In harmony with the principles outlined in the chapter on Nutrition, there should be a balancing of the bill of fare, so that the various food elements which are re- quired to nourish the body and to furnish the heat and energy, may be proportionately present in the food eaten. To illustrate, one would not want to make a meal of meat, potatoes, bread and butter, with beans and cheese added. This would afford altogether too much protein. Neither should a meal consist entirely of fruit and veg- 143 144 THE SCIENCE OF LIVING etables. There would be then a deficiency both of protein and fat. Rice, fruit, and nuts would produce a pretty well balanced bill of fare for a single meal. There is great danger of eating too many nuts at a time, as they are highly concentrated. They are used in the place of legumes, meat, and eggs. There is also great danger of eating too great a quantity of dried beans and peas. By careful study of the tables in the chapter on Nu- trition, the amount of food required for a person of given height and weight cap be readily ascertained, and then by reference to the food tables found at the back of the book, the amount of either raw or cooked foods which will be required to supply the desired number of calories for each meal, will appear at once. A further study of the food tables will make it plain just what combination of foods at one's disposal will properly balance the bill of fare so as to provide the desired amount of protein, fat, carbohydrates, etc. The salt and cellulose will take care of themselves except in such cases as children with rickets, who probably require an extra amount of salts, or in cases of chronic constipation, which make it wise to provide food with considerable of cellulose. THOROUGH MASTICATION Proper chewing is the great secret of good digestion. Many persons in robust health are able to bolt their food regularly for years without discerning symptoms of dyspep- sia, but all the while indigestion and dyspepsia in some form await them, as it were, disguised around the corner, and sooner or later they will recognize the painful protest of the long-abused stomach. Of the many fads and fancies of the present generation regarding diet, there is one that probably has come to stay, and that is the recent agitation looking toward a more thor- ough mastication of the food, commonly called " Fletcher- izing," in honor of that extraordinary layman, Mr. Horace Fletcher, who, by his unaided efforts and his phenomenal personal experience, has succeeded in directing the attention SIMPLE EATING 145 of the scientific and medical world to his remarkable claims of increased health and nutrition and the cure of his chronic dyspepsia, as a result of thorough mastication. We are aware that physicians have arisen to condemn the practice of prolonged mastication as injurious to the health, productive of constipation, and various other diseases of digestion and nutrition. The author is free to admit that while he does not believe in mastication as a fetish, as a cure-all, or as the sum and substance of the hygiene of di- gestion, he recognizes " Fletcherism " as one of the great factors in the cure of dyspepsia, and recognizes its great advantages in the treatment of stomach disorders. At the same time, he recognizes the disadvantage of immoderately dwelling upon mastication as a table topic, and otherwise keeping the mind concentrated upon any phase of the proc- ess of digestion. There can be no doubt that mastication can be overdone; that too little food can be eaten. The teaching that all food which cannot be completely liquefied in the mouth should be rejected, and that only purely liquid portions should be swallowed, is certainly extreme. The author be- lieves in rational, thorough, simple mastication, but not in any such extreme teachings as would lead to the rejection of every bit of fruit, vegetable, or cereal pulp that cannot be completely liquefied. Some people seem to do well on the practice of rejecting the cellulose pulp of the fruits and vegetables. Others suffer more or less from intestinal in- activity when undertaking to carry out this plan of eating. We concede that the theory of doing without cellulose, like that of doing without butter, is all right in itself, but the actual facts seem to indicate as certain experi- ments also suggest that a certain amount of bulk in the food favors intestinal activity, especially in the case of those who are predisposed to sluggishness of the bowel. We urge upon all thorough mastication as a scientific pre- requisite to good digestion, and while some physicians or lay-enthusiasts may have seized upon this important physical truth and carried it to extremes, we feel none the less en- 146 THE SCIENCE OF LIVING thusiastic about real physiologic mastication of food, or " Fletcherism " as we understand and practise it. We do not believe in any rule or set regulation for chew- ing food a certain number of times or anything of that kind. ^While there is an occasional person whose health and diges- ti&h* Pigm^be interfepd^with by over-mastication and con- 'sequent unde.r-eatgnig', we feel that ninety-nine out of a hun- dred of those with healthy or sick stomachs would have their health and nutrition greatly improved by employing more mastication than is generally practised. The advantages of thorough mastication may be briefly summarized as follows: 1. Mouth digestion is the only part of the process of human digestion and metabolism which the man himself controls. If we start our food right in the mouth, where we control the muscles and are, therefore, responsible for digestion, Nature, all things being equal, will carry on the rest of the process with her customary accuracy and faith- ful attention to every detail. 2. While some species of serpents or crocodiles may have rudimentary teeth in the throat, man has no grinding mechanism below the mouth. Food that is not masticated properly in the mouth will greatly delay digestion, as the stomach ordinarily allows no solid food to pass its por- tals unless it has become thoroughly exhausted with pre- vious efforts to empty itself when overloaded, or filled with unmasticated food. 3. The fundamental principle connected with the new science of mastication, is that all solid foods should be liquefied as far as possible before swallowing. This does not mean that all foods such as fruits and other sub- stances containing cellulose should be converted into a water-like liquid, but rather that the food in the mouth should be converted into a liquid or semi-liquid, pasty mass, in which all solid particles have been finely subdivided and thus prepared for the action of the gastric juice when swal- lowed into the stomach. SIMPLE EATING 147 4. Another cardinal principle of the new science of mas- tication is that most natural foods, being of an acid flavor, should be retained in the mouth a sufficient length of time to become more or less alkalinized by the action of the alkaline saliva. This is especially the case with persons suffering from acid dyspepsia, sour stomach, etc. 5. Another important object of liquefying the food in the mouth is that the flavoring substances may become dis- solved, so as to be able to circulate around the taste-buds at the base of the tongue; for the proper digestion of food in the stomach, the secretion of the gastric juice etc., are largely dependent upon the taste of the food in the mouth. (F'g- I5-) 6. Starch is digested by saliva. The mouth is a real organ of digestion. The food should remain in it long enough to permit this starch-digestion to be thoroughly be- gun. 7. Thorough mastication is the one sure way to prevent overeating in fact, the only safe way. When, as the re- sult of proper mastication, all food is tasted preparatory to being swallowed, Nature will remove the appetite when a sufficient amount of food has been eaten. 8. If you " Fletcherize " your food properly, your taste will become more and more reliable in the selection of proper foods. The more one chews his food, the more natural becomes his taste and appetite. 9. Thorough mastication renders all the rest of the processes of digestion and assimilation easier, and accord- ingly promotes the entire process of bodily nutrition. 10. The gastric juice penetrates solid food at the rate of only one millimetre (1-25 of an inch) an hour. Therefore, insufficient mastication must surely delay the process of di- gestion. n. If all food eaten liquids as well as solids (except water) is properly " Fletcherized," one will gradually lose the taste for the great majority of foods and bev- erages which are injurious and unwholesome. 148 THE SCIENCE OF LIVING THE APPETITE A good appetite ordinarily is evidence of good digestion. The digestion is seldom good when the appetite is poor. If you have a poor appetite, the thing of first importance is to look yourself over and find out what you can do to get a good, sharp, keen appetite for food. Are you getting a proper amount of physical exercise? Do you drink a sufficient amount of water? Take an inventory of your physical habits, and do not rest satisfied until you have gotten that greatest of all food sauces a good appetite. And just in proportion as you improve your appetite, you will find that you are improving your digestion. Appetite is, therefore, not only the call of the nervous system Nature's demand for food but it is also the system's promise to digest and assimilate properly the food that is eaten in response to its call. In the chapter on Digestion, attention was called to the fact that appetite plays an important role in the secretion of the gastric juice, so much so that the juice present dur- ing the first half of digestion has come to be known as " appetite juice." Certain stomach bitters and alcoholic beverages improve the appetite and, by increasing the " appetite juice," are able temporarily to improve the digestion. Alcohol prob- ably accomplishes its deceptive work along these lines by lessening mental anxiety and producing a more comfortable and peaceful state of mind at meal time. These are false methods of creating a good appetite, and while they confer transitory help in this direction, in the end the appetite will be found all the worse for this medical abuse. In the same manner, many of the harmful condiments and relishes may improve the appetite, thereby aiding digestion for the time being, but at the expense of irritating and congesting the digestive system, and laying the foundation for catarrh and other diseased conditions. The human appetite will probably never become a wholly safe guide in the wise and hygienic selection of food, be- SIMPLE EATING 149 ing a highly specialized nervous function and subject to so many disturbing influences, as well as being so largely a creature of education and habit. It will probably be found necessary constantly to guide and correct its choice by the higher centres of human reason and scientific judg- ment. THE COOKING PROBLEM The cook-stove is a great blessing to modern civilization. Especially is it of value in the preparation of starches, which must be either thoroughly boiled or baked, in order to be easily digested. But we must recognize that there is an abuse as well as a use of the cook-stove, as there are vast numbers of foods which to-day are so carefully and elaborately cooked, which would be just as wholesome raw; in fact, many of them would be more easy of digestion. Much of our modern cooking and mixing of food together renders it more difficult of digestion and assimilation, in- stead of increasing its nutritional value. At present, the cook-stove is being greatly over-used, for, as a rule, the more simple the cooking, the more likely the food will have its value increased from a health standpoint. Certain scientific principles involved in cooking are but little understood. Much as we would like to discuss this subject at length, it cannot be done here. We desire, how- ever, to emphasize that the cook should be a person of scientific training. Of all the household servants, human health and happiness demands, on the part of the cook, the greatest intelligence, together with such thorc'igh under- standing of foodstuffs as will enable her properly tc combine and prepare the daily ration. The cook should know the nutritive value of foods, heat-producing qualities, good and bad combinations, and also the protein content of various foods, that each meal may be fairly well balanced in this respect. But like the science of eating, the science of cooking is just dawning, and the cooks of the well-regu- lated household in the coming generation, will not be the 150 THE SCIENCE OF LIVING untutored immigrants or the ignorant natives who have been unable to secure other employment. Cooking is a science yea, an art and it is because it is so miserably practised to-day, that many kitchens could truly be denominated the " vestibules of the saloon," and the cook charged with being unconsciously, but none the less practically, in partnership with the saloon-keeper and the undertaker. The original diet of primitive man was undoubtedly one of great simplicity. The aborigines subsisted largely upon a simple diet of cereals, fruits, and nuts. The cooking prob- lem in such a diet is very simple merely a matter of boil- ing and baking the starches and breadstuffs, as both fruits and nuts when ripe are very properly eaten in the raw state. (Fig. 16.) The addition of flesh to the dietary and the preparation of the thousand and one special dishes, has enormously complicated the problem of cookery, much to the distress of the average stomach and the disturbance of the health and happiness of the race. RAW FOODS Eat some fresh, raw food each day. At least at one meal, eat something which is uncooked. We do not for a moment believe in or advocate the " raw food " fads of the day. The raw food system is all right until it touches the cereals. The eating of raw starches is about the most unscientific dietetic fad which has arisen in our day. We have shown before that all starches should be cooked be- fore being eaten. The longer they are cooked, the better ; but all ripe fruits, many vegetables, and most nuts, are better eaten raw. If one cannot get good, raw, fresh food in the form of' fresh fruits, vegetables, or nuts, the next best thing is the dried fruits. Raisins, figs, dates, or even prunes, are ex- cellent eaten raw. Of course, prunes should be soaked be- fore they are eaten. Both raisins and prunes are excellent stewed, but if there is a scarcity of fruits or vegetables, 5 t arch Conked 5farch Fl G. 1 6. - 5 ho win^j effect of cooking on starch granules'. SIMPLE EATING 151 we would suggest the eating of these foods uncooked. Ap- ples and oranges are ideal fresh foods. Certain digestive principles very valuable to the processes of digestion and assimilation are found in many raw foods, which are destroyed by the process of cooking. The baked apple cannot resist the growth of germs as well as the raw apple. Boiled milk is probably better for the health under certain conditions, because disease germs are killed by the boiling; nevertheless, the boiling kills certain di- gestive ferments or enzymes found in the raw milk. This is the reason for Pasteurizing milk instead of boiling it. Heating milk to about one hundred and fifty-five degrees for twenty minutes, kills or cripples the greater number of the germs, but does not destroy this important digestive ferment. It is for the sake of securing these natural enzymes or digestive ferments as an aid to digestion and nutrition, that we advise the eating of some raw, fresh food at least once a day. There is little excuse for not having abundance of fresh, uncooked food during the summer season, and by a little planning, it will be possible to have at least some dried or canned fruits during the winter. MEAL HOURS. Those having regular hours of work will find it best to take their meals at regular hours. Regularity and period- icity constitute one of the supreme laws of Nature. But notwithstanding this, it is certainly a mistake to eat a hearty meal when one is not hungry, just because it is meal time. If the appetite were normal and natural, it would probably be a safe guide to tell us when to eat as well as what to eat, but appetite, being an expression of the nervous system, is more or less a creature of education. We can train our appetites into right or wrong habits or tastes. This one thing we are quite sure of if one is ex- traordinarily hungry and has not eaten within six or eight hours, the digestion is pretty sure to be good, and if reason- 152 THE SCIENCE OF LIVING able judgment be exercised in choosing the food eaten, there is little likelihood of having indigestion or other trouble from the meal, even though eaten at irregular hours or quite late in the evening. Always keep the appetite and the sense of taste under the censorship and watchful care of enlightened reason and judgment. Through hereditary influence, false training, etc., the average sense of taste is far from being nat- ural and normal; and while we constantly seek so to train our appetite that it shall express the real needs and demands of the body, at the same time it behooves us closely to scrutinize its choosings during the period of its re- education. The arrangement of meal hours is always somewhat in- fluenced by the employment and other demands upon the individual's time. If three meals a day are eaten, it will be found best to make one of the meals rather light let it consist largely of fruit and other simple foods easy of digestion. If two meals only are eaten, they will both be fairly hearty, and if it is possible to choose the meal hours, we would suggest about nine o'clock for breakfast and five o'clock for dinner. We recognize that the vast majority of people cannot eat at these hours. The author is unable to get his meals at such ideal hours, and has, therefore, for many years practically adopted the no-breakfast plan eating near the middle of the day and again at six o'clock, when reaching home from the day's work at medical office, hospital, etc. It is a fact of unusual significance that while science is rapidly gaining the conquest of the majority of the con- tagious or so-called " germ-caused " diseases, at the same time, the diseases due to errors of diet and nutrition to evils of indigestion and faulty metabolism are enormously on the increase, including such diseases as dyspepsia, con- stipation, neurasthenia, Bright's disease, diabetes, rheuma- tism, appendicitis, liver diseases, cancer, etc. SIMPLE EATING 153 THE MENTAL STATE Pawlow showed the process of digestion to be regulated largely by the mental state, as well as by the sense of taste. One who is in a bad state of mind, having a sour disposition, is quite likely to have a sour stomach. The enjoyment of food, the degree of hunger, the pleasure of eating, the freedom of the mind from care, worry, and grief, all contribute mightily to healthy digestion and to the pre- vention of dyspepsia, with all its train of woes and suffer- ing. An effort should be made to make the meal hour the most pleasant of the day. If you are eating alone, in public res- taurants, under no circumstances should you indulge taxing and troublesome thoughts. Lay your mental work and plans aside; let the meal hour be devoted to the pleasure of eating, to the intelligent gratification of appetite, to the full and free enjoyment of the food. Meal time is no place to discuss diet or food tables, or even to think of them. Give these matters attention before the time of eating, and let the hour at the table be one of good cheer and social intercourse. Dismiss all problems, all attempts at family- regulation and child-training. Let the table topics run along the lighter vein of life, for laughter is a barometer not only of mental happiness, but also of physical health. FOOD COMBINATIONS Combinations of all classes of foods are fairly well di- gested by persons with strong stomachs, especially if they thoroughly masticate their food. On the other hand, those with crippled digestive powers, especially those suffering from stomach indigestion, will find it important to give care- ful attention to the food combination at the table. Even people with strong stomachs and good digestion, unless they most carefully and thoroughly masticate their food, will discover that certain articles of diet disagree with them when eaten in connection with certain other foods. 154 THE SCIENCE OF LIVING In the treatment of stomach disorders, the question of proper and improper food combinations is highly important. While the question of individual peculiarity has much to do with the matter of food combinations, there are certain general principles of quite universal application. Without going into detail, the following classification in- dicates good, fair, and bad combinations: GOOD COMBINATIONS Fruits and Grains. Grains and Milk. Grains and Meat or Eggs. Grains and Vegetables. Grains and Nuts. Grains and Legumes. FAIR COMBINATIONS Grains with sweet Fruits and Milk Meat or Eggs with Vegetables. Nuts and Vegetables. BAD COMBINATIONS Fruits and Vegetables. Sour Fruits and Milk. Milk and Vegetables. Milk and Meat. SPECIAL DIET LISTS While the purpose of this work is to present the hygienic management of the healthy stomach and to discuss diet as related to normal digestion, it may not be out of place, at the close of this chapter, to present certain lists of foods which are especially adapted to meeting and treating a number of common disorders of digestion and nutrition. I. Peptogenic foods those which increase the secretion of gastric juice. To be used in poor appetite and slow di- gestion. 1. Concentrated fruit sugars. Malt preparations, prunes, figs, raisins, dates, dried sweet fruits. 2. Concentrated fresh fruit juices. Apple juice, blackberry juice, blueberry juice, grape juice, orange juice, peach juice, pear juice, pineapple juice, plum juice, raspberry juice, strawberry juice. SIMPLE EATING 155 3. Concentrated vegetable juices. Soups and broths of the following vegetables: Asparagus, beans, celery, peas, corn, potato, spinach, tomato, carrots. 4. Well dextrinized (baked or toasted) cereals. Zwieback or toasted bread, toasted crackers, well-parched corn, toasted flaked cereals, thor- oughly baked mushes, browned rice. 5. Meat broths. II. Foods which lessen the secretion of gastric juice. Indicated in all cases of hyperacidity, sour stomach, heart- burn, etc. 1. Fats lessen the secretion of hydrochloric acid. a. Animal fats. Flesh fat, butter, cream. b. Vegetable fats. Ripe olives, olive oil, nuts, especially Brazil nuts, filberts, pecans, pine nuts, and peanuts. 2. Protein combines with the acid in the stomach, thereby lessening its harmful effects. The fol- lowing protein foods are especially valuably: Cottage cheese, gluten mush, white of egg, but- termilk, lean meat, milk, peas, beans, lentils. III. Laxative Foods. 1. All forms of sugar, especially fruit sugar, honey, syrups, malt. All the concentrated fruit juices. Sweet fruits, such as figs, raisins, prunes, fruit jellies, etc. 2. All sour fruits and fruit acids. Apples, grapes, gooseberries, grape fruit, cur- rants, plums, tomatoes (buttermilk and kou- miss). 3. Fruit juices, especially from sour fruits. Grape juice, lemonade, fruit soup. 4. All foods rich in fat. Butter, cream, eggs, eggnog, ripe olives, olive oil, nuts, especially pecans and Brazil nuts. 5. All foods rich in cellulose. Wheat and corn flakes, asparagus, cauliflower, spinach, sweet potatoes, green corn and pop- 156 THE SCIENCE OF LIVING corn, graham flour preparations and oatmeal foods, whole wheat preparations, apples, black- berries, cherries, cranberries, melons, oranges, peaches, pineapples, plums, whortleberries, raw cabbage, celery, greens, lettuce, onions, parsnips, turnips, Lima beans, peanuts. IV. Constipating Foods. 1. Liquid and semi-liquid foods which contain little or no solid residue. Most soups, gruels, etc. 2. Rice, fine flour white bread, corn starch and other purely starchy foods. 3. Iceland moss, gelatin, etc. 4. White of eggs and boiled milk. 5. Rice and tapioca puddings. 6. Gluten mush and most of the purely protein foods, such as the lean meats. V. Aseptic Foods. Useful in catarrh of the stomach and bowels, flatulency, etc. 1. All the peptogenic foods (List I) are indirectly aseptic, in that they increase the secretion of the gastric juice, which is germicidal. 2. All fresh fruit juice, especially the acid fruit juices of: grapes, gooseberries, grape fruit, oranges, lemons, plums, sour apples. 3. Dextrinized cereals. Zwieback, toast, toasted flake cereals, baked po- tatoes, browned rice, etc. 4. Non-flesh diet. Fresh fruit, berries, etc., fruit soup, nuts. 5. Buttermilk and koumiss. VI. Blood-making Foods. Useful in anaemia and emacia- tion. 1. Yolks of eggs raw or soft-boiled. 2. Spinach and tomatoes because of their iron. 3. Potatoes and green vegetables because of their salts. 4. The nuts because of protein and fat. 5. Malt preparations non-alcoholic. 6. Legumes bean and pea soup and purees. SIMPLE EATING 157 VII. Fattening Foods. 1. All foods rich in fat such as: Butter, olives, olive oil, fat meats, nuts, corn and oats, cheese, eggs, milk, cream. 2. All foods rich in starch. The cereals, breads, pastries, etc. 3. All foods rich in sugar. Sugar, syrups, malt, honey, beets, sweet fruits, etc. 4. Foods easy of digestion and assimilation. VIII. Diabetic Foods. 1. Fats in moderate amount, butter, etc. 2. Proteins, especially in the form of nuts and cot- tage cheese. 3. Most of the acid fruits, apples, etc. 4. Most of the vegetables, except beets. 5. Baked potatoes small amount. While they contain starch, their salts aid in alkalinizing the blood and thereby increase oxidation of sugar. 6. Gluten bread and biscuits. 7- Eggs. 8. Buttermilk and koumiss. 9. Spinach, greens, and artichokes. IX. Antiacid Foods for acid dypepsia, etc. 1. Fats of all kinds. Butter, cream, milk, yolk of eggs, nuts, ripe olives, olive oil. 2. Protein foods. Lean meats, white of eggs, nut meats, eggnog. cottage cheese. 3. Cold or frozen foods. (Especially in ulcer of the stomach.) Frozen malted milk, frozen malted nuts, ice cream, frozen malt honey. 4. Toasts and Zwieback. 5. Toasted flake foods. X. Liquid Foods for gastric ulcer, etc. 1. Rice and gluten gruels. 2. Potato porridge. 3. Legume soups and broths. 158 THE SCIENCE OF LIVING 4. Vegetable soups and broths. 5. Koumiss and buttermilk. 6. Eggnog. XI. Anti-fat Foods, for obesity. 1. Limit the amount of daily food. 2. Restrict the diet to two or three articles. 3. Avoid all fatty foods. 4. Avoid liquid foods. 5. Select diet from the following: Buttermilk, hard breads, eggs, vegetable broths, gluten mush, sour apples and sour fruits, ba- nanas, lemon, celery, tomatoes, greens. XII. Rheumatism, gout, and neuralgia, including sick headache, Bright's disease, arterio-sclerosis, etc. 1. Avoid rich foods, meats, tea, and coffee. 2. Use foods under aseptic diet (List V) except meat broths. 3. Some cases should avoid milk, cheese, and other foods high in protein. CHAPTER XII MISTAKES MADE AT MEALS TOO GREAT A VARIETY. EXTREMES OF TEMPERATURE. EATING TOO MUCH. THAT "ALL GONE" FEELING. EATING TOO OFTEN. TEA AND COFFEE. ALCOHOLIC BEVERAGES. THE TRUTH ABOUT ALCOHOL. THE TRUTH ABOUT FOODS. CANE SUGAR. THE SALT QUESTION. EXCESS OF PROTEIN. PROTEIN ASHES. CoN- DIMENTS. MUSHES AND PASTRIES. PERVERTED TASTE. LIQUID FOODS. FOOD PREPARATION. DRINKING AT MEALS. ERRORS OF COOKING. PHYSICAL AND MENTAL WORK. THE stomach has to contend, not only with the dyspep- sia-producing complexities of modern cooking, but as well must it fight with the unhygienic combinations of vari- ous foods. One of our modern dietetic sins is that of mul- tiplicity of dishes. TOO GREAT A VARIETY The average American citizen undertakes to eat alto- gether too many different kinds of food at a single meal. Professor Pawlow, the great Russian investigator, has shown that the digestive juices of the stomach are secreted to suit each type of meal. In view of this wonderful dis- covery, it must be clear that our modern " course dinners," supplying from ten to twenty different kinds of food, are very difficult for the stomach to digest and dispose of prop- erly. The best practice is to eat two or three different kinds of food at each meal, changing these foods from meal to meal, so as to present a small variety at any one meal, but ever changing from day to day. EXTREMES OF TEMPERATURE It is well to avoid extremes of temperature in eating. Do not take food too hot or too cold into the stomach. 159 160 THE SCIENCE OF LIVING Cold food is in every way suitable to the warm season, but the average stomach will get along better with more or less warm food during the winter. Foods that are too hot not only blunt the sense of taste and injure the mouth, but they also debilitate the stomach and weaken digestion. Likewise ices and ice-cold foods, especially ice-water, hinder and delay digestion by lowering the stomach temperature greatly below the digestion point, namely, one hundred de- grees, which is the temperature essential to good digestive action. EATING TOO MUCH The average individual eats entirely too much. There are probably few people who eat too little, but it is our opinion that nine persons out of ten eat too much. Overeating is an almost universal physical transgression. This dietetic sin would be greatly helped, if not entirely removed, by proper mastication of the food. The reader is referred to discussion of this subject in the preceding chapter. Many are eating three times a day, with lunches between meals, who would do better if they ate only two meals a day. Some people seem to do better on three meals; others on two. It is worth while for you to give the matter of the number of meals you should eat a fair trial, and so learn whether the two-meal or the three-meal system is best suited to your constitution and your work. THAT "ALL GONE" FEELING Many, when they go without the third meal, or without a customary lunch between meals, have what they call an " all gone " feeling in the region of the stomach. In the majority of cases, this " all gone " feeling is not Nature's call for food, but is rather a protest on the part of the tender and inflamed lining of the stomach, expressing its sensitive and inflamed condition; it really constitutes a warning against taking food, or, at least, against an irri- tating or oversupply of food. This unpleasant sensation MISTAKES MADE AT MEALS l6l is relieved by eating, because the taking of food distends the stomach, thus separating its inflamed walls and thereby temporarily removing the source of this distressing and un- pleasant sensation. What is usually needed, when one experiences this " all gone " feeling in the stomach, is a drink of pure water, either hot or cold. If this does not soon relieve the un- pleasant sensation, go at once into the open air and indulge in deep-breathing exercises for several minutes. Follow this by deep pressure upon the abdomen, just below the stomach, and this will usually afford relief. A drink of water will not properly satisfy a real, genuine appetite, but it will frequently fully satisfy a false or " habit appetite." EATING TOO OFTEN If the proverbial eight-hour rule of the labor unions were applied to the stomach, much indigestion, constipation, and other dyspepsia suffering would be avoided. By this we mean to allow at least eight hours between all meals. Some people with slow digestion, especially if addicted to eating foods difficult of digestion, require from five to six hours to empty the stomach, and it should be remembered that the stomach is a muscular sac which grows weary from its work like any other muscle. The stomach muscle requires periods of rest between its periods o*f work, the same as other muscles. Therefore, when the stomach is frequently called upon to do extra work, or the food is under-masti- cated, it is much overworked in digesting a single meal and requires not only its normal period of rest between meals, but even extra time for rest and recuperation. Even the heart muscle, in the course of its apparently never-ceasing work, is allowed a little rest between beats; and so the stomach will be able to do much better work in disposing of the meal to follow, if it has had a chance to rest for a few hours from the work of digesting the pre- ceding meal. It is true that the eight hours between meals may necessitate taking only two meals a day, but experience and observation have proved that a vast majority of people 1 62 THE SCIENCE OF LIVING will do just as well on two meals as they do on three, or even better. TEA AND COFFEE In addition to the foods enumerated as poison foods in the chapter on Food Adulteration, there are certain other foods or beverages commonly taken into the stomach, which might very properly be termed poison foods. While they contain very little or none of the nutritious elements, they do contain certain elements which are more or less poison- ous. Tea and coffee may be said to belong to this class, as they contain practically no nourishment. Such nourish- ment as they do possess is obtained from the sugar and cream added to them. On the other hand, they contain cer- tain narcotic substances which are injurious to health, es- pecially to the health of the nervous system. This substance in coffee is known as caffeine, while tea contains a similar poison called theine, and, in addition, a harmful astringent tannic acid. There can be no doubt that the human race would be better off if these beverages had never been discovered ; and many cases of nervousness, dyspepsia, and constipation would be either greatly helped or entirely re- lieved, if these beverages were banished from our tables. Among other beverages which are not altogether harm- less may be mentione;! ordinary breakfast cocoa, which con- tains a narcotic substance called theobromine, which is closely related to the narcotics contained in tea and coffee, but is not nearly so harmful in its action. The objections to tea and coffee as beverages may be summarized as fol- lows: 1. They encourage the taking of liquids at meal time, usually in inordinate quantities, thereby diluting and weak- ening the digestive juices of both mouth and stomach. 2. They are stimulants, or more truly narcotics, in their real effects upon the nervous system, and are not foods, their only food value being due to the addition of sugar and cream. 3. They are medicines drugs caffeine being one of MISTAKES MADE AT MEALS 163 the common headache remedies used by physicians; there- fore they should be used, not habitually as beverages, but only upon the prescription of a competent physician. 4. They deteriorate the secretion of the digestive juices in the mouth and stomach, and thereby delay and derange digestion. 5. The tannic acid of tea possesses a harmful astringent action upon the mucous membrane of the stomach and bowels, preventing the digestion of proteins and tending to- ward constipation. 6. By artificially liquefying food in the mouth, they inter- fere with proper mastication and taste, and therefore diminish the secretion of " appetite juice " in the stomach. 7. They belong to the stimulant family and are no doubt, in many cases, forerunners of worse habits. 8. The " tea-drinker's habit " is a nervous disorder re- sulting from the excessive use of tea, now recognized by medical authorities. 9. They are probably an important factor in many cases of neurasthenia and other nervous disorders, especially when used in large quantities. 10. In many cases they produce depressing headaches and other undesirable effects, and most of their devotees will ex- perience a headache if they are forced to go without their accustomed cup of tea or coffee. 11. These habits constitute an enormous drain upon the physical health of the nation and encourage the useless ex- penditure of a vast sum of money on the part of the Ameri- can people, who consume about fourteen pounds of coffee per capita per year, to say nothing of tea and cocoa. ALCOHOLIC BEVERAGES Doctors are coming to use less and less alcohol in the practice of medicine, and the time has certainly arrived when the laymen should understand its effects upon health to such an extent as to discontinue its use as a table bever- age. Alcohol is not a true food. It has been long known that a portion of alcohol mav be oxidized in the body. 164 THE SCIENCE OF LIVING This is also true of many other poisons which would be equally entitled to be called a food, if this fact entitles alcohol to be called a food. Alcohol is the excretion of a certain microscopic little body, one of the lower order of beings; in fact, it is the ex- cretion of a vegetable organism, the common yeast plant. One of the great laws of biology is that the excretions thrown out from the body of any species are poisons to all orders of life above that species in the biological scale, and alcohol proves that this is true, as it is a poison to all animals, from the least to the highest. Professor Win- field S. Hall, Dean of the Medical Department of North- western University, employs the deadly parallel to show that alcohol is not a food, as follows : THE TRUTH ABOUT ALCOHOL 1. A certain quantity will produce a certain effect at first, but it requires more and more to produce the same effect when the drug is used habitually. 2. When used habitually, it is likely to induce an uncon- trollable desire for more in ever-increasing amounts. 3. After its habitual use, a sudden total abstinence is likely to cause a serious de- rangement of the central nervous system. 4. Alcohol is oxidized rapidly in the body. 5. Alcohol, not being useful, is not stored in the body. 6. Alcohol is a product of de- composition of food in the THE TRUTH ABOUT FOODS 1. A certain quantity will produce a certain effect at first, and the same quantity will always produce the same effect in the healthy body. 2. The habitual use of a food never induces an uncon- trollable desire for it in ever-increasing amounts. 3. After its habitual use, a sudden total abstinence never causes any derange- ment of the central nerv- ous system. 4. All foods are oxidized slowly in the body. 5. All foods, being useful, are stored in the body. 6. All foods are products of constructive activity of MISTAKES MADE AT MEALS presence of a scarcity of oxygen. 7. Alcohol is an excretion and, in common with all excretions, is poisonous. It may be beneficial to cer- tain phases of disease, but is never beneficial to the healthy body. 8. All medical men advise healthy persons to avoid alcohol altogether. 9. All connoisseurs advise people to avoid taking al- cohol into the empty stom- ach. 10. The young, developing in- dividual is always ad- vised to abstain from alco- hol. 11. The use of alcohol, in common with narcotics in general, is followed by a reaction. 12. The use of alcohol is fol- lowed by a decrease in the activity of the muscle cells and the brain cells. protoplasm in the presence of abundant oxygen. 7. All foods are formed by Nature for nourishment and are by nature whole- some and always beneficial to the healthy body, though they may injure the body in certain phases of disease. 8. No medical men advise healthy persons to avoid food. 9. People are universally ad- vised to take food into the empty stomach. 10. The young, developing in- dividual is always ad- vised to partake bounti- fully of food. 11. The use of foods is fol- lowed by no reaction. 12. The use of food is fol- lowed by an increase in the activity of the muscle and brain cells. CANE SUGAR. There can be little doubt that the American people eat too much sugar and sweet foods. Sugar is a food and, when properly eaten, may serve a useful purpose in the body, al- though it should be remembered that ordinary cane sugar is very different from the natural sugar found in fruits, in that it requires to be digested before it can be absorbed into the blood-stream, and that its digestion is affected very 1 66 THE SCIENCE OF LIVING late in the process by a certain ferment of the intestinal juice. Cane sugar (made from maple sap, the sugar beet, and the sugar-cane plant) is not irritating to the mucous mem- brane when it is taken in a diluted form the form in which it is found in Nature. Marked irritating and in- flammatory effects are produced upon the mucous mem- brane, when solutions stronger than 6 to 10 per cent are taken. Concentrated sugar, or strong solutions thereof, ex- ert an inflammatory effect on the membrane lining the throat and stomach, much the same as salt, and this is evi- denced by the fact that it produces an inordinate thirst similar to that produced by salt. Preserved fruits and vegetables are not ideal foods, in that they contain an excess of sugar, and the process of preservation renders them very difficult of digestion. Nature undoubtedly intended that man should get most of his sugar (for sugar is a good food, rich in heat-producing qualities) from the fruits and vegetables, rather than in the form of concentrated cane sugar ; but if cane sugar is used, it should be well diluted, and fortunately this is the case in most of our foods where it is employed in the processes of cooking. When used in the form of candy, by children, it is more wholesome in the shape of hard candies, which will compel the dilution of the sugar by the admixture of a large amount of saliva in the mouth before swallowing. One of the great objections to candy, outside of its im- purity or adulteration, is that it is eaten between meals. Candy must,be seriously regarded as a food. Much of the harm of candy would be removed, were it eaten in moderate quantities masticated as a food, or slowly dissolved in the mouth. Candy should be taken at meal times or di- rectly following meals. THE SALT QUESTION Salt, when taken in small quantities, is probably not re- sponsible for abnormal conditions in the healthy body. It is certain that this condiment works great harm when taken MISTAKES MADE AT MEALS l? into the body in large quantities. It is highly irritating to the mucous membrane lining the stomach, where it sets up a severe inflammation, and is partly responsible for the in- ordinate thirst which immediately appears when large quan- tities are eaten. There are some diseases, such as dropsy, in which it is necessary to remove salt from the food entirely in the successful treatment of the patient. I think it is a good plan for one to see to it that he is gradually eat- ing a little less salt, or at least to make sure that the salt habit is not growing upon him. and that he is not, little by little, coming to take more and more of this con- diment in connection with his food. The really useful and natural salts are secured from the various vegetable foods such as fruits, grains, nuts, and vegetables. The ordinary table salt is a purely mineral com- pound, and its value as a food is questioned by some of the best known authorities on foods and nutrition. It is highly probable that the majority of people could live in- definitely with but little or no salt at all in their food. Salt does not seem to be an indispensable part of the food of any animal. It is possible that the use of salt is wholly a cultivated and acquired taste. EXCESS OF PROTEIN The American people eat too much meat. Meat consists largely of protein, a food element adapted to bodily repair, 1 but ordinarily very little used for heat and energy, and constituting a very extravagant source of heat when used for that purpose. The greater bulk of the average diet should consist of potatoes, cereals, fruits, vegetables, and nuts, with a moderate amount of milk, sugar, eggs, etc., as these are the foods which so abundantly supply us with the materials needed for heat and energy. We need but a small amount of protein at each meal. This was made clear in the chapter on Nutrition. The common foods which contain proteins meat, eggs, cheese, beans, lentils, and the like, should not constitute the chief article of diet at any one meal. We are getting just about 1 68 THE SCIENCE OF LIVING all the protein we require in connection with our bread and other cereals. We even get considerable in potatoes, while eggs and milk furnish an abundance of protein even an excess. Nature has distributed the protein very sparingly, but very carefully, and in about the proper amounts, through- out most of her food substances, so that it is really neces- sary to eat but a small quantity of the so-called protein foods in order to supply the body with enough to keep it in proper repair. The danger of taking too much protein consists in the fact previously pointed out, that the body has no real pro- vision for storing it. If we eat too much sugar or starch, it can be stored in the liver and subsequently used. Like- wise, if we eat too much fat, it may be deposited as adipose tissue, and later used; but when we eat too much protein, there is no such arrangement for storing it in the body. PROTEIN ASHES When starch, sugar, and fat are burned up in the body, they produce ashes which will liquefy, or gases which will readily pass off the gases through the lungs and the liquids through the kidneys, skin, etc. But when proteins are burned up in the body; that is, such foods as meat, cheese, etc., the resulting ashes are not all liquid and gaseous. Some are solid, and these must be further burned up in the liver and eliminated through the kidneys, which organs have great difficulty in eliminating these protein ashes if they are present in the blood in large quantities. These solid protein ashes or clinkers from the furnace of life, are perhaps better known to the reader by the name of uric acid, urea, etc., and they probably have more or less to do with various diseases of the body, such as rheu- matism, sick headache, and perhaps a great many other maladies. There is little to be said in favor of meat as a regular article of diet, except that its protein is probably more easy of digestion than the vegetable protein. This is due to the fact that it is in process of disintegration, and the further MISTAKES MADE AT MEALS 169 down the scale of decay the flesh has descended, the more easy it is of digestion. This is why the cold storage meats are more tender than the fresh or salted kinds. So far as the body itself is concerned, it makes equally good use of either animal or vegetable proteins. While the vegetarians have made many wild and absurd claims for their diet, nevertheless there is much to be said in favor of the non- flesh diet, as the vegetable kingdom (with milk and eggs) certainly affords all the elements necessary for the proper nourishment and energizing of the body; at the same time, the fruits, grains, nuts, and vegetables are free from any of the disadvantages and undesirable effects of the high protein or meat diet. The experience of the vast majority of the earth's inhabitants to-day, who live without meat and yet enjoy good health, is a sufficient demonstration of the practicability of the non-meat diet; whereas recent tests at Yale University show the non-flesh users to be far su- perior to the meat-users in practically every endurance test made. CONDIMENTS The more simple the diet, the more natural will be the taste, and the less the craving for condiments and other un- natural seasoning. The well-cooked, simply seasoned diet would prove a great aid to the cause of practical temperance. The more one chews the food, the more natural the flavors, the more the sense of taste will be found to choose simple, nu- tritious food with simple seasoning food which, in every way supplies the body's needs. The average person has a very limited sense of taste, nearly all foods being flavored with mustard, vinegar, pep- per, salt, horseradish, etc. The less these condiments are used, the more appreciative and discriminating will the sense of taste become. New and undreamed-of flavors will be discovered in a simple piece of toasted bread, and many of the common food preparations which the condiment- seared taste regarded as insipid, will be found to abound in numerous grateful and tasty flavors. 170 THE SCIENCE OF LIVING The more simple one's diet, therefore, the more reliable will become the sense of taste in choosing those foods which the body really needs from day to day for purposes of nourishment and energy. The real purpose of eating is to nourish mind and body, and to heat and energize the organ- ism. We should eat to live, and not live to eat. We can- not have a well-nourished body with the stomach and bowels in a state of constant fermentation and putrefaction. We cannot expect peace and serenity of mind with a state of perpetual warfare in the stomach, and insurrection in the bowels. Good digestion requires simplicity of diet ; free- dom from these irritating, thirst-producing condiments. Further objection to the presence of irritating condiments in the diet may be briefly stated as follows: 1. Thorough mastication of the food yields natural food flavors and renders the use of condiments both unnecessary and undesirable. 2. Condiments pervert and blunt the sense of taste Nature's monitor of digestion the great regulator of metabolism. 3. They create an inflammatory thirst which water can- not quench. Alcohol is able to quench this inordinate and unnatural thirst at once. In many cases, condiments may be truthfully called the real ancestors of drunkenness. 4. They inflame and irritate the digestive mucous mem- branes. Mustard produces something like the same effect on the inside of the stomach that it does on the outside. 5. They all have a tendency to produce a catarrhal state of the stomach and bowels when their use is long continued. 6. While they may increase the quantity of the saliva and gastric juice, they invariably decrease the quality, as the fluids they produce are largely mucous, designed to pro- tect the mucous membrane from irritation. 7. By over-flavoring, they lead in many cases to overeat- ing. 8. In general, it is a safe plan to avoid all flavoring sub- stances which " taste hot when they are cold." MISTAKES MADE AT MEALS 171 MUSHES AND PASTRIES The average person will do well to avoid the soft, fresh breads as they come from the oven, whether they are yeast- raised or the hot soda biscuit. Those with robust digestion may be able to stand these breads regularly "for a long time, but sooner or later, digestion will be deranged by these pasty, half-cooked starches in the form of fresh, doughy bread. For the same reason, too much pastry will be found to disagree with the digestion. It is simply a question of the proper cooking of starch. The better cooked the pas- tries, the less objection to them from the standpoint of health and digestion. The student of health will do well to avoid very largely all our modern, highly seasoned pastries and desserts, and the dyspeptic would better shun them alto- gether. The Pastry Peril is a real one to dyspeptics; and the miseries of mush could be testified to by thousands who have eaten enormous quantities of half-cooked cereal mushes, supposing that they were partaking of ideal health foods, especially adapted to the crippled digestion of semi- invalids. PERVERTED TASTE. It is remarkable how quickly, how easily, the human taste can be perverted so as to relish certain foods which the normal senses of smell and taste would instantly reject such foods as the indigestible cucumber pickle, old and rancid cheese, and many other articles of diet, which can only worry and overtax the organs of digestion. Many of these unnatural foods, such as clam-chowder, are actually poisonous and disease-producing. At the same time, some people have developed such a peculiar taste that they relish and crave these unnatural and perverted food substances. Indeed, many of these foods have taken unto themselves the name of " relishes." 172 THE SCIENCE OF LIVING LIQUID FOODS. The human mouth is equipped with an extraordinary grinding device, which clearly indicates that man was de- signed to eat largely of solid or semi-solid foods. Dry food and hard food are essential at least, a certain amount of them to thorough mastication and good digestion. The seeker after health will do well to avoid too much of the mushes, pastries, soups, and other liquid and semi-liquid foods. We regard the modern toasted flake foods as a bless- ing to humanity, but their predecessors, the mushy break- fast foods, were certainly a cross to the dyspeptic stomach. Liquid foods are indispensable to some crippled stomachs, and a moderate amount of liquids will do no harm to the average healthy digestion. It will be found best to limit the liquids taken at meals to one glass even in the case of those having normal digestion. FOOD PREPARATION The scientific cooking and artistic preparation, together with tasteful service of food, are all concerned in the crea- tion of the keen appetite which is so essential to good di- gestion. It is a great mistake to look with indifference upon the service of the food at the table. Good digestion demands that the senses of beauty, propriety, and the in- dividual tastes, shall be satisfied as well as the appetite gratified in this wonderful and important act of taking nourishment. Poor cooking and careless serving usually re- sult in a poor appetite, and a poor appetite commonly means poor digestion. Take time to enjoy your food. The tasty appreciation of food is a part of good digestion, as fully dis- cussed in the preceding chapter. DRINKING AT MEALS. The habit of drinking two, three, or four glasses of water, MISTAKES MADE AT MEALS 173 milk, tea, coffee, cocoa, chocolate, or ice tea, in connection with the meals, is certainly harmful. It will be found best to limit liquids taken with meals to one glass or one cup. Some stomachs may appear to stand more liquid, but sooner or later trouble is likely to arise from the practice of drink- ing large quantities at meal time. The great thirst experi- enced by many at meal time is probably due to the fact that the system is famished for water to the point where the se- cretion of the digestive juices is seriously interfered with there really being a deficiency of liquid in the blood. This condition of affairs clearly shows that the individual has neglected to drink a proper amount of water between meals the proper time to take the large part of our daily water requirement. Some few cases of excessively acid stomachs seem to do well upon one glass of cold or ice water at meals. This cold liquid probably lessens the secretion of hydrochloric acid in the stomach. These are about the only ones whom we can recommend to take much liquid at meal time, es- pecially cold drinks. The cereal coffees, crust coffee, soup's, etc., or a glass of milk taken at meal time in amounts not exceeding one cup or one glass, will probably do little harm to persons having ordinary health and sound digestion. Some dyspeptics, at least for a time, must avoid all liquids at meal time. Mineral waters are not to be recommended for continuous use. While some of these natural medicinal waters may be of slight value when used in certain diseases for a short time notably constipation their prolonged use can only work mischief, especially in the case of the strong mineral waters. The best possible water for drinking purposes is pure dis- tilled water, or snow-water as it comes from the mountains; otherwise, the nearer the regular drinking water approaches pure soft water, the better it is. Pure water should contain no salts or other foreign matter. 174 THE SCIENCE OF LIVING ERRORS OF COOKING. Starchy foods should be long boiled or thoroughly baked, especially if one's digestion is weak. On the other hand, cooking is to be avoided in the case of fats, butter, oils, etc. These substances are chemically changed when much heated. Certain irritating oils, etc., are developed, and this is what makes fried foods difficult of digestion, and to many stom- achs entirely indigestible. Cooking also decreases the digestibility of all the proteins, except in the case of the legumes peas, beans, lentils, and peanuts. These should be well cooked, otherwise their pro- tein, as well as the starches they contain, is very difficult of digestion. Many of the tough and coarse vegetables are improved by cooking, such as the onion, turnip, and parsnip, while cab- bage is digested in half the time if eaten raw cooked cabbage being very difficult of digestion. The use of baking powders, especially the alum powders, cannot help injuring the health and digestion. Eggs are better taken either raw or soft boiled. The more eggs and meat are cooked, the harder they are to di- gest. Raw or rare meats, while easy of digestion, are dan- gerous to health because of the germs, parasites, etc., which they contain. The question of proper and improper combinations was fully considered in the preceding chapter. PHYSICAL AND MENTAL WORK. The condition of the body and the state of the mind at meal time are important. It is not advisable to engage in fatiguing physical work right up to the hour of eating; neither is it well to resume hard physical effort immediately after the meal. There should be at least one hour before strenuous bodily effort is put forth. Walking or other light exercise may be resumed immediately or within a half-hour after meals. MISTAKES MADE AT MEALS. 175 Taxing mental labor should not be performed immediately after eating. Light reading does not seem to affect some, but digestion will proceed more acceptably if the mind is allowed comparative rest after meals, for at least an hour. The practice of reading at meals is highly injurious. CHAPTER XIII PURE WATER DRINKING, OR THE REFRESHED LIFE PHYSICS AND CHEMISTRY OF WATER. LATENT HEAT. FREEZING MIXTURES. MOISTURE. EXPANSION. CAPILLARITY. DIALY- SIS. COMPRESSIBILITY. EQUILIBRIUM OF LIQUIDS. DISTILLA- TION. DEW. THE PHYSIOLOGY OF WATER DRINKING. THE INTERNAL BATH. DAILY REQUIRED WATER. HOW TO DRINK AND WHEN TO DRINK. WHAT TO DRINK. FRUIT JUICES. SOURCES OF WATER. HARD AND SOFT WATERS. WATER CONTAMINATION. POLLUTED WELLS. LAKE SEWAGE. IMPURE ICE. LEAD POISONING. SPARKLING WATER. WORMS AND PARASITES. WATER PURIFICATION. FILTERS. ADULTERATED WATERS. WATER IN DISEASE. GOITRE. HOT WATER. OVER-DRINKING. CARBONATED WATER. WATER is the most abundant and widely distributed of all chemical compounds. Two atoms of hydro- gen combined with one of oxygen, produces water the chemical formula being H 2 O. Water is a well-nigh uni- versal solvent, as the vast majority of all solids and chemical elements are soluble in it. PHYSICS AND CHEMISTRY OF WATER. In both health and disease, water is the most largely used of Nature's chemical compounds, owing largely to the fact that it abounds in almost every part of the world, and that it is quite readily obtainable in its three different states solid ice, liquid water, and gaseous steam. Latent heat. Water possesses great power of absorbing and transmitting heat, holding five times as much heat as glass, and ten times as much as iron. The heat absorbed by boiling water is called " latent heat," and is again lib- erated when the steam is condensed. Latent heat is also 176 PURE WATER DRINKING 177 given up when the liquid water is frozen into solid ice. It requires almost two hundred and fifty calories of heat to evaporate turn into steam one pound of water; almost three hundred calories to evaporate one pound of ice water. Thirty-five calories can be removed from the body by the melting of a pound of ice in contact with the skin. Steam holds an enormous amount of latent heat, and the condensation of one pound of steam will raise the tempera- ture of eleven hundred cubic feet of air to 130. (This is the amount of air in a room 10 X 10 X n feet.) This latent heat is the unrecorded heat the heat stored in liquids and gases which prevents their changing form, and which cannot be measured by the thermometer. When water is boiled in an open vessel, it never rises above 212 F., however hot the fire, until it is all evapo- rated. The excess of heat all the while is being locked up in the steam and carried away as latent heat. As it re- quires heat to change a solid into a liquid, or a liquid into a gas, all liquids and gases are found to contain latent heat. This stored-up heat of liquids and gases is given out and can be easily recognized when the liquid becomes a solid or the gas becomes a liquid. Freezing mixtures. These mixtures are based upon the laws of latent heat. Salt ,and ice form a good freezing mixture because the salt causes the ice to melt, owing to its great affinity or attraction for water (you always get thirsty after eating much salt) ; but the solid ice cannot become liquid to satisfy the chemical cravings of the salt for water, unless it can get heat, for it requires heat to transform a solid (the ice) into a liquid (water). This explains the freezing of the cream mixture in the can. The heat is actually abstracted from the milk to melt the ice; and so while the solid ice is turning to liquid water, the liquid cream mixture is giving up its latent heat and gradually turning into solid ice cream. Moisture. The ability of the atmosphere to absorb mois- ture depends largely upon its temperature. A cubic foot of air at 32 F. holds but two grains of water, while at 72 it 178 THE SCIENCE OF LIVING holds eight grains, and at 96 sixteen grains. Therefore, a room 20 X 13 X 10 feet, containing dry warm air at 96, would be able to absorb about five pounds of water. Mois- ture in the air somewhat hinders respiration. Expansion. Water expands on being heated, until at the point of turning into steam, it increases in volume seventeen hundred times. On the other hand, water contracts in vol- ume as it is cooled, until within just a few degrees of the freezing point, when it suddenly expands with great force. This explains the bursting of pipes, earthen vessels, etc., in which water is allowed to freeze. Capillarity. This is the property possessed by liquids of ascending in tubes or long solid bodies which they are able to moisten. Practical illustrations of this power are the oil rising in the lamp-wick, the ink which is taken up by the blotting paper, and the rising of the sap in all plants and trees. Dialysis. This is the process by which water containing certain salts in solution passes through solid earthenware walls, carrying the dissolved salts right along with it. Many substances, like the white of an egg, will not pass through solid walls when dissolved in water, unless they are previously acted upon by the ferments found in the digestive fluids. Compressibility. Liquids are very nearly incompressible. The water at the bottom of the sea is but little more dense than that at the surface. It is this property of incompres- sibility that permits of the construction of the hydraulic press. By the use of this principle, in addition to that of the lever, the amount of work one man can perform is enormously increased. Equilibrium of liquids. That water seeks its highest level is 'a law known to everyone, illustrated by the spirit level of the carpenter and the artesian or overflowing well. Liquids also possess a displacement or uplifting power, a power which may be expressed by stating that solid bodies immersed or floating in liquids, lose a part of their weight equal to the weight of the water which they dis- PURE WATER DRINKING 179 place. This explains the otherwise mysterious phenomenon of a solid steel vessel actually floating on water. Distillation. Distillation combines the twofold process of evaporation and condensation. To distil water, we first con- vert it into steam. All impurities and foreign matter con- tained in the water are left behind. This steam is condensed by cooling; it is turned into distilled water rain water free from all foreign substances. The principle of the water still is very simple. We need only to boil the water and allow the steam to pass upward to collect in pipes or a condensing chamber, the other end of which is cooled by running water, ice, or chemicals. The coldness of this chamber condenses the steam as it passes through, and allows the pure, distilled water to be drawn away. Dew. The formation of dew is a simple process of natu- ral distillation. The dew point is the temperature at which the saturated atmosphere begins to condense, or precipitate its watery vapors. This is beautifully illustrated when a pitcher is filled with ice water on a summer's day. The layer of air in immediate contact with the pitcher is so quickly cooled that its vapor is suddenly precipitated as dew on the outside of the pitcher. If the object on which the dew falls has a temperature below the freezing point, the dew freezes, and this is called hoar frost. We do not have frost on very cold nights when clouds hang low in the air, for the reason that these overhanging clouds act as a blanket, which largely prevents the loss of heat by radiation from the earth, thereby keeping the temperature of vegetation above the freezing point, and thus preventing the frost. THE PHYSIOLOGY OF WATER DRINKING By far the greater part of almost every cell and tissue of the living body is composed of water. It is absolutely es- sential to the life and function of all living things. Water is the circulating medium of the body, from which the digestive secretions are formed, and by which the food is assimilated and distributed to the individual cells. And finally, water is l8o THE SCIENCE OF LIVING the agent for dissolving and removing waste products from the body through the various eliminating organs. We lit- erally live, think, and have our being, as it were, under water. The tiny cell creatures of our bodies, from the humble bile-workers of the liver to the exalted thinking cells of the brain, all carry on their work submerged. Ac- cordingly, the amount of water we drink each day, de- termines whether the liquids circulating through our tissues shall be pure, fresh, and life-giving, or stagnant, stale, and death-dealing. Water constitutes from 10 to 95 per cent of the food eaten, and is absorbed into the blood through the same channels by which the digested food is taken up. Practically no water at all is absorbed from the human stomach. If liquids are drunk at meal time, they will have to pass out of the stomach into the intestine, before they can be ab- sorbed through the intestinal walls. Thus the water passes into the blood-stream, and its elimination from the body takes place through the kidneys, the skin, the lungs, and the bowels. Water is essential to the entire process of digestion and nutrition, as all the ferments of the body act upon food substances by the process of dividing them either by the ad- dition or abstraction of water. Thirst is the expression of the nervous system, constitut- ing a call for water, the same as hunger represents a call for food. Pure water, free from all foreign substances, is the best liquid with which to quench natural thirst. THE INTERNAL BATH It is just as important to supply abundance of water for the proper bathing and cleansing of the internal parts of the body, as it is to wash and bathe the external skin fre- quently. The living tissues are just as literally soiled and dirtied by their life action and their poisonous excretions, as is the skin soiled by its excretions of sweat and poisonous solids. Thus the regular drinking of water is absolutely necessary to enable the body to enjoy its internal bath, and PURE WATER DRINKING l8l this internal cleansing is just as grateful and refreshing to the cells and tissues, as is the external bath to the nerves which exist in the skin. By both the old and the young, water must be taken reg- ularly and in proper amounts. Even young children and infants but a few days old should regularly receive small quantities of water. Infants frequently cry for water, and receive food instead, which deranges their digestion and upsets their nutrition. There must be a regular intake of water from the cradle to the grave. Water can be called a food only when it contains certain salts, such as lime, iodine, iron, etc. If the food eaten con- tains an insufficient amount of these salts, it is possible that the body may secure some of them from the drinking water. Water is a medicine only when, by natural or artificial processes, it has dissolved in it various medicinal ingredi- ents. Such liquids, whether prepared in the drug store, or secured from so-called mineral springs, should be habitually used only upon a physician's advice. While some animals, like the camel, are able to go for long periods with but a little water, man does not belong to that class. He requires a regular intake of liquid to cor- respond with the amount which is thrown out from the body through the various channels of elimination. DAILY REQUIRED WATER. The total amount of water necessary varies according to the' nature of one's work, the amount of sweating from the skin, the moisture of the atmosphere, the amount of water in the food, etc. We believe the average person requires about eight glasses of liquid a day; that is, about two quarts. (By the word "glass" we refer to the ordinary glass or goblet, two of which equal one pint.) The Jap- anese, in the practice of their jiu jitsu system, drink a gallon of water a day. This is probably in excess of the amount re- quired by the average person of sedentary habits, who does not take vigorous physical exercise. I&2 THE SCIENCE OF LIVING HOW TO DRINK AND WHEN TO DRINK The majority of people need to cultivate the habit of reg- ular water-drinking. As a rule, Americans drink too little pure water and too much of nearly every other kind of liquid. Enormous quantities of soft drinks, soda waters, and other artificial beverages, from the weakest soda-pop up to the strongest alcoholic beverages, are consumed, much to the detriment of the consumers; whereas the regular habit of pure water-drinking would have proved of inestimable value to the health of all. Ordinarily it is best to take water one glass at a time. It is a good plan not to drink much water within half an hour before eating, and the majority of people will find it best not to take much liquid for two hours after eating. It is best not to drink at meals, and never should over one glass or one cup of liquid be taken at meal time. If soups or other liquid or semi-liquid foods are eaten, it will be found best to drink nothing at meals. Those who have the least tendency to dyspepsia or slow digestion, had better take no liquids at meal time. Let such take one or two glasses of water half or three-quarters of an hour before meals, so as to enable the stomach and other organs to secrete the juices required for digestion. It is because there is too little water in the blood-stream, owing to insufficient water-drinking before meals, that some peo- ple are seized with such uncontrollable thirst during meal time. There is great danger in taking large quantities of cold water or ice water when one is overheated or greatly ex- hausted. At such times, cold water should be slowly sipped to permit of its being partially warmed while passing down the throat to the stomach. The best temperature for drink- ing water is that at which it is found in wells and springs, or a little above, say from 65 to 75 F. The daily programme for regular water-drinking for one who eats three meals a day should run about as follows: PURE WATER DRINKING 183 From one-half to one glass of water on rising. Two or three glasses of water in the forenoon taken about one hour apart say at 9:30, 10:30 and 11:30. Or a glass or a glass and a half might be taken at 10 and n o'clock. The same allowance of two or three glasses taken in the afternoon say at 3, 4, and 5 o'clock. Most people will also want some water after the evening meal, taking a glass between 8 and 9 o'clock, or at bed- time. There are many things which modify the amount of water that should be taken, as previously explained; but the above programme represents a systematic scheme for cultivating the water-drinking habit, adapted to persons of ordinary sedentary or indoor employment, such as business men, housewives, etc. WHAT TO DRINK Pure, unadulterated water is the ideal beverage, adapted to quench the natural thirst of the healthy man perfectly. Pure water is colorless, odorless, and tasteless. It should contain no foreign substance, animal matter, or mineral ele- ment. The addition of sugar, flavoring extracts, ginger or other condiments, alcohol, tea, coffee, cocoa, or chocolate, consti- tutes adulteration of water and detracts from its value as an ideal health beverage. It results in the cultivation of an un- natural taste.. Thousands of people detest water, and will not drink it if they can obtain any other liquid. Such per- sons need to reform their taste and train their thirst to ap- preciate water, just as the appetite must sometimes be trained to appreciate and enjoy pure and simple food. FRUIT JUICES In the condemnation of so-called artificial beverages, an exception should be made of the fruit juices. The fresh, unfermented juices of various fruits come very near being pure, distilled water, as they consist of only a little fruit 1 84 THE SCIENCE OF LIVING sugar and acid, together with small amounts of flavoring and coloring substances, dissolved in pure water. None of these substances contained in pure fruit juice needs to be digested. While they are foods, they are predigested by the sunshine in Nature's own laboratory, so that unfermented fruit juice is a genuine food-beverage, satisfying the de- mands of thirst by means of its distilled water, and contrib- uting its sugar and acids as foods to the body without in any way taxing the digestive organs. Lemonade, not too sweet, and taken in moderate quanti- ties, is certainly a beverage free from objection when used by individuals in ordinary health. And so fruit or fruit juices can partly take the place of water in the daily require- ment of liquids. There is absolutely no foundation for the popular prej- udice against fruits and melons as a cause of summer com- plaints, or when eaten late in the fall, as a source of malarial fever, etc. Unripe or overripe fruits frequently cause bowel disturbances; as also do the millions of germs which lurk upon the outside of fruits, and which find their way into the stomach and bowels when these fruits are eaten raw with- out washing or paring. Otherwise the juices of fruits and melons are wholesome food beverages and, when consumed in moderation, can only contribute to our health and happi- ness. The fruit acids are very valuable for disinfecting drink- ing water in emergencies. At times when water is sus- pected and it cannot be boiled, it is valuable to remember that the juice of one small lemon will almost completely sterilize a glass of water in thirty minutes. Water treated in this way is pretty certain to be free from typhoid, dysen- tery, and other infectious diseases, which are commonly con- tracted through the channel of drinking water. If lemons or limes, which are very strong in fruit acids, are taken in too large quantities, they are liable to derange digestion. Some people are especially susceptible to the action of these acids upon the stomach. PURE WATER DRINKING 185 SOURCES OF WATER Our drinking water is secured from many and varied sources, differing in various localities, cities, towns, and vil- lages. A thousand and one things conspire to jeopardize the purity of our modern sources of drinking water. The pro- tection of our water supply constitutes one of the great san- itary problems of this age, one fortunately for the health of the people which is receiving more and more attention as the years pass. 1. Rain or snow water. The primary source of pure water is from rainfall in tropical climes and during the sum- mer; or from the mountain streams and snowfall in the winter season. This water is pure at its source and, if un- contaminated in transmission, presents an exceptionally pure, soft water the ideal beverage. Except in the open coun- try, rain water is never perfectly pure. In the cities the rainfall absorbs so much impurity that the water is some- times found to be actually acid in reaction. The rain in fall- ing absorbs gaseous impurities, dust, microbes, etc. The practice of catching the rain water from the dirty roofs of city dwellings is exceedingly dangerous, to say nothing of the disease dangers connected with storing it in cisterns which are not properly constructed and cared for. The waters derived from the melting snows of the moun- tain, if properly collected and stored, constitute an ideal water supply for towns and cities. 2. Spring water. The nature of spring water depends en- tirely upon the character of the soil through which it has passed, as well as the chemical nature of the strata upon which the water-bed constituting its source rests. Springs are simply the outcroppings of an underground water-vein. When coming from sandstone, they often resemble pure, soft water; whereas the springs which arise from water- beds passing through limestone and other chemicals, may vary in composition from water of exceeding hardness to mineral waters, ranging from those having medicinal quali- 1 86 THE SCIENCE OF LIVING ties to those which are actually poisonous. On the whole, spring water, especially in country regions, is found to be pure, and if not too hard, constitutes a good beverage. 3. Well water. Wells are commonly spoken of as shal- low and deep. The water of shallow wells should never be used for drinking purposes, although it is sometimes given to cattle. The wholesomeness of deep well water depends en- tirely upon the character of the soil, the lay of the land, the drainage, etc., together with the surrounding dangers of con- tamination. Wells in cities, near graveyards, near barn- yards, near cesspools, or in low lands, are to be regarded with suspicion. Really the only safe form of well is the driven well, or so-called artesian well, which passes below one or two dense strata of rock, and draws its supply from what is commonly called the " second " or " third " water. This water is usually perfectly free from contamination. These wells present an unbroken pipe from the surface to the water supply, and thus avoid contamination from sur- face drainage and many other dangers to which the ordinary dug or open well is exposed. Well water is found to be hard or soft, owing to its loca- tion and depth. Some waters are exceedingly hard; others approach rain water in their degree of softness. 4. River water. River water is frequently used as a source of supply for cities and villages. If the river stream can be kept free from sewage and other sources of pollution for some distance above the intake of the water supply, it frequently constitutes a fairly good source of drinking water, especially if filtered. Running water has a tendency to purify itself. Polluted streams of water, if allowed to run through the open country for a number of miles, marvel- lously purify themselves. This is due to the fact that they deposit many impurities in the river bed or along the banks. Impurities are destroyed by the combined action of sunlight and pure air, while an important part of the purification is carried on by means of certain microbes and water organ- isms. The use of river water for drinking purposes must PURE WATER DRINKING 187 be looked upon as questionable, unless the water is known to be good. 5. Lake water. Many lakes contain water which is al- most purely soft, much resembling rain water. The large lakes which have an outlet, if their shores can be kept un- polluted, and sewage can be excluded, represent an almost ideal water supply for great cities. The city of Chicago has spent an enormous amount of money in the construction of a drainage canal in the effort to keep the waters of Lake Mich- igan free from pollution and suitable for drinking purposes. 6. Sea water. Water as it comes from the ocean is unfit for drinking purposes, but it may be purified, as on board modern ships, by the process of distillation, which allows the salt to be left behind and, upon condensation, yields pure, soft drinking water. 7. Distilled water. Distilled water can be made from any water, and distillation is the one absolutely sure way of puri- fying suspected drinking water. It is sold in most large cities, under various names, and is distilled by the simple process before described. HARD AND SOFT WATERS Soft water is simply pure rain or snow water. Waters are called hard when they hold in solution varying amounts of mineral salts, etc. Hard waters are divided into two classes: those of tempo- rary hardness and those of permanent hardness. Hard waters are usually recognized from the fact that when making a lather, their lime salts form insoluble curds with the fatty acids of the soap. It is, therefore, necessary to use extra quantities of soap in producing a lather with these hard waters. Temporary hard waters are those which contain the vari- ous carbonate salts. These salts are changed by boiling and the hardness of the water is greatly lessened. These car- bonates are deposited on the bottom and sides of the tea- 1 88 THE SCIENCE OF LIVING kettle, as a hard, white crust. The permanent hard waters do not precipitate this lime-like crust on boiling; in fact, boiling has practically no effect on their hardness. Perma- nent hardness is due" to the presence of sulphates, chlorides, and nitrates. Hard waters are not so wholesome as soft waters for drinking purposes. It is even possible that the long-contin- ued use of very hard water may result in introducing such a great quantity of lime salts and other inorganic elements into the body, as to favor a hardening of the arteries, and to pro- duce other diseases due to the presence of an excess of lime in the blood. By using chemicals, most hard waters can be softened so as to be suitable for laundry purposes. WATER CONTAMINATION Rain water is contaminated by atmospheric impurities, dirty roofs, and unclean cisterns. The dangers of contami- nation to rain water are so great and so many, that in cities and villages it is unsafe to use such water for drinking pur- poses. While spring water may be contaminated by barn- yard filth, or polluted by the nearness of its supply veins to a graveyard, the chief source of contamination of spring water is from its water-beds resting on or passing over cer- tain poisonous chemicals such as arsenic, iodine, etc. The water from some springs is inordinately hard and really un- fit for drinking purposes. Polluted wells. Well water, especially that from ordinary dug wells, is subject to contamination from many sources. Some well water is exceedingly hard so hard as to render it unfit for use. Water, to be suitable for drinking purposes, should not contain over twenty-five grains of lime or mag- nesia salts to the gallon. Wells are subject to contamina- tion from vaults, cesspools, barnyards, etc. Typhoid fever, dysentery, and cholera may be spread in this way. Well water of doubtful purity should invariably be boiled before PURE WATER DRINKING using. In fact, the disease-dangers of water from an ordi- nary dug well, are so great that the use of such water should be forbidden by statute; the law should compel all wells to be " driven," so as to prevent contamination of their waters from soil and surface drainage. River water, from which many cities take their supply, may be contaminated from sewage, as well as from the chan- nels through which it flows. Lake sewage. Lake water is frequently contaminated by the sewage of near-by cities emptying into the lake. There is great danger to the city water supply from contaminations of lakes or reservoirs. Epidemics of typhoid fever have scourged many cities as the result of the carelessness of a single typhoid fever patient dwelling near the sources of the water supply of the city. The water may be contaminated by germs or animal excretions, and the only safe course to take when the purity of the water is suspected, is to boil it. Impure ice. There is great danger of spreading infec- tious diseases through impure ice. It should be remem- bered that freezing does not destroy all germs. Typhoid fever and other disease germs can live for months in a cake of solid ice and then, with the melting of the ice, re- new their pernicious activities and produce fatal disease. Ice should not be put directly in the drinking water to melt, unless it is of attested purity, or unless it is artificial ice made from distilled water. Lead poisoning. There is danger of contamination of drinking water while passing through lead pipes. For this reason, iron pipes are preferable to the lead. Lead-con- taminated water is exceedingly dangerous when there is more than one-twentieth of a grain of lead to the gallon. The habitual use of water containing even smaller amounts is dangerous. Fortunately, lead pipes which convey hard waters, or waters containing carbonates, are dangerous only when new, as the carbonates rapidly form an insoluble coat- 190 THE SCIENCE OF LIVING ing over the lead; but even with this, it is a good habit to allow the water standing in lead pipes to run through the faucet a moment before drinking it. Under no circumstances should cisterns be lined with lead. Diarrhoea and many of the summer complaints of the great cities are due, not alone to impure or contaminated milk, but also to the presence of the germs causing these diseases, in the drinking water. Sparkling water. Water is commonly thought to be pure when it is clear and sparkling. The attention of the reader is called to the fact that, ordinarily, sparkling constitutes serious evidence Qf impurity and contamination. The spark- ling CO 2 waters of the mountainous regions are unquestion- ably pure, but it should be remarked, in this connection, that the water from wells near graveyards invariably sparkles and emits small bubbles of gas. This is evidence of con- tamination. Worms and parasites. The water supplies of cities may be contaminated not only by the germs of the diseases be- fore noted, but also by so-called " iron " bacteria, which are comparatively harmless, but discolor the water and clog the channels. Drinking water may also contain the eggs of the round worm of the hog, as well as the eggs of the intestinal parasites of other animals, which, when taken into the human system, will develop and grow. Amoebic dysentery, a grave form of chronic diarrhoea, is produced by the presence of certain little animals in the drinking water. WATER PURIFICATION There are many methods for the purification of water, which have been advocated in recent years some adapted to the large water supplies of cities and towns, and others to the household. Very few are entirely satisfactory; the ma- jority are wholly inadequate even deceptively dangerous. The following are the methods of natural and artificial puri- fication. i. Sedimentation. Coarse impurities, earthy deposits of clay, and other filth, settle to the bottom of standing water or PURE WATER DRINKING running streams when the current is not too swift. In this way, rivers polluted by sewage are partially purified. 2. Oxidation. By oxidation is meant the actual burning up of poisonous elements contained in the water which is exposed to air and sunlight. Numerous germs assist in this work of oxidation. 3. Precipitation. Water may be purified and hard water rendered soft by the precipitating action of chemicals. 4. Dilution. Rivers and lakes are purified, when contami- nated by sewage, by having fresh water emptied into them through their tributaries or by fresh water springs in their beds. 5. By living organisms. Certain algae, the so-called " water-plant," together with the infusoria, are great puri- fiers of the water through the process of oxidation. It is the presence of these little organisms in the gravel and on the bricks of the large city filters, that probably has more than anything else to do with purifying the water. 6. Microbes. The microbes of putrefaction, which prey upon organic matters and animal wastes, are also a great aid in purifying the water of contaminated pools and streams. 7. Filtration. Filtration might be termed an artificial method of purification. Filters are built on a large scale for cities as follows : The first reservoir is called the settling basin. Here the water is allowed to stand until earthy impurities settle to the bottom. It is then siphoned off into the sand and gravel tank the filter proper. The water first passes through fine sand. It next passes through fine gravel, where it is ex- posed to the purifying influence of masses of the little green water-plant. Each successive layer of gravel increases in size until it passes over a lower layer of bricks. This con- stitutes a fairly effective filter. The upper layers of sand and small gravel require to be changed or washed through running water occasionally for cleansing. Filters. Mechanical filtration is commonly used for the household and for manufacturing establishments. The water 192 THE SCIENCE OF LIVING is forced by pressure through earthenware cylinders, and it was at one time thought that these filters would arrest the passage of germs and thus effectively purify the water, but recent investigations have shown that these filters are all a snare and a delusion. No filter has yet been devised which is thoroughly effective. The charcoal filters in a very short time become a veritable hotbed for the development of germs. Filtered water can- not be relied upon as being pure; at best, it is but one of the uncertain methods of obtaining pure drinking water. 8. Distilled or boiled waters. Boiling is the best method of home purification of impure water. Water should be boiled twenty minutes; better thirty minutes. The only ob- jection to boiled or distilled water is that it usually tastes flat. This unpleasant taste is easily overcome by pouring the water from vessel to vessel, allowing it to pass through the air a few times, as this flat taste is due to the fact that all air has been driven out by boiling. Boiled or distilled water, when properly aerated, possesses a taste in every way satis fat co ry. If one cannot get pure soft water from driven wells, or from the mountain snows, or from other satisfactory sources, distilled water undoubtedly represents the ideal pure water, and when properly aerated, as suggested above, is wholly satisfactory from every standpoint. The tests for impure water are somewhat complicated, and, in order to be reliable, should be made by those more or less familiar with laboratory methods. We will not un- dertake to give these tests here, but advise that suspected water be either boiled or carefully tested by a competent chemist. ADULTERATED WATERS In this connection, we desire to call attention to the fact that a large amount of the water consumed by civilized races for drinking purposes is more or less adulterated. While much of this adulterated water is not highly injurious, we PURE WATER DRINKING 193 regard it as none the less unfortunate that an artificial taste has been acquired for these artificial beverages. We have spoken at length of the value of fruit juices, etc., as beverages. They are natural products, but we can but regard tea, coffee, chocolate, cocoa, and a host of soft drinks soda water, ginger ale, and pop, together with the more injurious and objectionable alcoholic beverages, both dis- tilled and fermented, as questionable adulterations of that universal beverage, pure water. These adulterations are not calculated to promote the health of the race, but in every way they produce an artificial craving which water is unable to satisfy, and thus contribute to the creation of that thirst which sometimes requires the strongest of artificial, and even intoxicating, beverages to quench. WATER IN DISEASE The external use of water in the form of baths, will be dealt with in another chapter. We desire in this place to emphasize the importance of taking abundance of water in the majority of acute and chronic diseases. Especially is it necessary to drink abundantly when suffering from fever. It is a good plan to give fever patients at least one glass of cold water every hour they are awake. In cases of fever and many other diseases, fresh, unfer- mented, unsweetened fruit juice is an ideal food beverage, supplying the patient with pure distilled water and a cer- tain amount of fruit sugar, which requires no digestion, but which abundantly nourishes and strengthens the white blood cells of the body for their battle against infection. Patients suffering from rheumatism and other intoxi- cations, should take not less than two quarts of water every twenty-four hours. It is best that this should be taken at intervals during the day, in small quantities, as suggested elsewhere. Goitre. Waters containing magnesia are thought by some to cause goitre, but that these waters are responsible for this disease is seriously questioned by many medical authori- ties at present. It is, nevertheless, true that in most locali- 13 194 THE SCIENCE OF LIVING ties where goitre prevails, the waters are very hard and con- tain large quantities of magnesia. Hot water. The practice of drinking warm water before meals is not a good one, except in cases of catarrh of the stomach or acid dyspepsia. Persons suffering from these conditions are sometimes benefited by taking one-half to one glass of hot water one-half hour before meals, for a few weeks. Overdrinking. There is danger of overdrinking on the part of some; especially is this true if water is taken two or three glasses at a time. The stomach may be over-distended and a foundation laid for permanent dilatation. Again, per- sons suffering from a dilated stomach, or from a weak, di- lated heart, as well as those who have chronic Bright's dis- ease, are sometimes harmed by drinking too much water. In order to store water in the body, it is necessary to drink it in small amounts at frequent intervals. When water is taken in large quantities at one time, it is much more likely to be immediately eliminated by the kidneys. Carbonated water. Carbonated water, that is, water charged with CO 2 gas is more easily assimilated than or- dinary water. It appears to rest very lightly on the stomach, and in many cases of stomach trouble it is a very acceptable beverage. Attention is again called to the fact that meal time is not the proper time to drink. Practically all animals refuse to drink during their meals, and in this respect they set a wise example for their masters, v/ho are supposed to be possessed of superior intelligence. CHAPTER XIV REGULAR BATHING, OR THE CLEAN LIFE THE SKIN AND KIDNEYS. PHYSIOLOGY OF THE SKIN AND KIDNEYS. PALE SKIN. SKIN NERVES. SUNBURN. THE KIDNEYS. OVERWORKED KIDNEYS. HYGIENIC BATHING. MORNING BATH- ING. A POWERFUL NATURAL TONIC. THE CLEANSING BATH. BATHING FACILITIES. OUTDOOR BATHING. THE NEUTRAL BATH. THE HOT BATH. THE COLD BATH. TONIC BATH. INFANT BATHING. BATHS IN FEVER. BATHS FOR THE AGED. BATHING HINTS. IN both structure and function, the skin and kidneys are much alike, and may profitably be considered together in connection with the subject of bathing and elimination. THE SKIN AND KIDNEYS The skin consists of two layers or groups of cells the true skin, or dermis, and the outer skin, or epidermis. The outer layer of cells in the epidermis is of a horny nature; at the ends of the toes and fingers it is greatly hardened to form the nails. Hairs are special outgrowths from the hair follicles embedded in the skin. The skin contains numerous oil-glands which empty by spiral ducts upon the surface. The sweat-glands are embedded in the skin and also have ducts leading to the surface. In addition to numerous blood- vessels -*r little veins and arteries the skin contains a large number of nerves, including the nerves of temperature, touch, pain, location, and numerous sympathetic nerves. The average person possesses about seventeen square feet of skin. It is estimated that there are two and a-half million sweat-glands in the skin. The area of the openings of all these little sweat-glands is about eleven thousand square 195 196 THE SCIENCE OF LIVING feet. That is, the body's sewer system which has its open- ings in the sweat-glands of the skin, if represented by a single eliminating tube with but one opening, would have an emptying or discharging surface equal to eleven thou- sand square feet. In many parts of the body there are about twenty-five hundred little sweat-pores to the square inch; while the uniting of all the sweat-ducts, end to end, which are coiled up in the skin, thus making a single tube, would make a sewer more than ten miles long. The kidney is divided into numerous compartments, each containing vast numbers of excreting tubules which are lined with epithelium, and whose general structure much resembles that of the skin. Arteries and veins are liberally supplied, and as the blood circulates through these vessels, certain poisons found in the blood-stream are selected by the kidney and excreted (really secreted) through its walls into the urinary tubules, which carry the urine through the ureters to the bladder. (Fig. 17.) It has been estimated that the urinary tubules of the kid- neys, if all were united end to end, would form a single drainage tube over fifteen miles in length. Just above the kidney, there is a structure called the suprarenal body, which secretes certain substances that raise and lower the blood pressure. PHYSIOLOGY OF THE SKIN AND KIDNEYS The healthy skin is warm to the touch, slightly moist, or oily, elastic, free from eruptions, and reacts promptly to rubbing or cold water. The skin is one of the important organs of the body; it should be regarded as a functionating organ, and not as a mere protective covering. Owing to its rich supply of blood-vessels and nerves, it exerts a power- ful influence upon the body for health or disease. Pale skin. The blood-vessels of the skin can hold more than half of all the blood in the body ; therefore, in all cases of pale skin, cold hands and feet, etc., the blood which prop- erly belongs in the skin must be found in some of the in- REGULAR BATHING 197 ternal organs which are more or less over-distended and con- gested. From this it follows that the pale, anaemic skin usually means congestion of some internal organ from an over supply of blood producing inflammations, etc. The weak- est organ, of course, will suffer most, and this will deter- mine whether the individual has headache, stomach trouble, constipation, or more likely, portal (liver) congestion, re- sulting in biliousness, the blues, etc. Skin nerves. The various nerves ending in the skin, make it possible, by the application of heat and cold, rub- bing, etc., very wonderfully to control the circulation of the blood in the internal organs. This is possible because of the fact that certain parts of the skin are supplied by nerves coming from the same centres that also send nerves to cer- tain internal organs. Thus the skin comes to be a sort of keyboard, by which the physician may operate and control the internal mechanism of the body, to regulate the circula- tion of the blood, etc. This is the basis for the modern scientific use of water and other forms of heat and cold in the treatment of disease. Sunburn. The skin, when long exposed to the direct rays of sunlight, reacts to the chemical rays of the sunshine by producing a mild condition of inflammation, commonly called sunburn. The skin that is sunburned, or thoroughly tanned, has a better circulation of blood through it than the white, pale skin of sedentary persons and those who live in- doors. The outer, horny layer of the skin is constantly dying, and must be removed by bathing and rubbing. It is for the re- moval of these dead scales of the skin that animals go in quest of the " rubbing-post." This is the purpose of daily grooming the horse. It is certainly true that some men take better care of their horses' skins than they do of their own. The skin must also be frequently washed for the purpose of keeping the surface clean and removing the poisonous ex- cretions which are emptied out upon its surface by the myriads of sweat-glands. 198 THE SCIENCE OF LIVING THE KIDNEYS The kidneys, in the excretion of urine, present a problem difficult of solution. The kidney cells seem to possess a power of selection that borders close on intelligence. They select certain substances from the blood and pass them through their walls out into the urinary canals. Other sub- stances which are useful to the body are untouched. Again, the kidney will not secrete sugar found in the blood until it reaches a certain per cent an amount harmful to the body, and then it begins the energetic secretion of sugar through the urine. As in the case of the salivary and other digestive glands, the kidneys present a problem in secretion that is not wholly explained by the principles of either physics or chemistry. The kidneys excrete a portion of the water contained in the blood, in the effort to keep the blood at the proper con- sistency. They maintain the balance in the water supply of the body, consequently the more one sweats, the less urine will be passed. A decrease in the amount of water drunk will also decrease the urine. The color of the urine varies from day to day. In health it is something of a straw-color. Urinary deposits, as ordinarily observed, are meaningless. They sometimes represent grave disease ; but, on the other hand, healthy urine, if allowed to stand when containing certain elements, will present deposits of a brick-dust ap- pearance. Overworked kidneys. The kidneys are greatly injured and overworked by the eating of too much protein such substances as meat, dried beans, and cheese. Protein ashes, as previously noted, must be eliminated through the kidneys. Alcohol, tobacco, and other narcotics also greatly overtax and prematurely wear out the kidneys. Bright's disease is manifested where these organs have been long overworked, inflamed, and so worn out as the result of abuse, that they refuse to do their normal work. Failure to drink regularly a proper amount of water al- lows the urine to become high-colored and concentrated; REGULAR BATHING 199 this is very irritating to the kidneys, and no doubt results in more or less injury to these organs. The health of the kid- neys, therefore, depends upon the cultivation of the regular water-drinking habit as outlined in the preceding chapter. HYGIENIC BATHING No one but the physician can know how extensively, how shamefully, regular bathing is neglected by the American people. While this matter of personal cleanliness is no doubt one which is improving from year to year, there is still a vast portion of the population who remain utterly in- different to the disease-dangers which follow the neglect of systematic bathing. Some one has said that regular bathing divides the population into two great classes, and that in the social evolution of the future, there will be found a great sociological gulf between the bathers and the non-bathers, as a result of the influence of this hygienic practice upon the mind and morals, as well as upon the body. We are aware that some have arisen among our own pro- fession, to declare that bathing is unnatural and unneces- sary; and we willingly admit that the savage, whose skin is constantly exposed to fresh air and sunshine, has little need of frequent bathing. Nevertheless, the bath is a hygienic necessity to the civilized races of this day, whose skins not only accumulate microbes and filth upon their surface as a result of our habits of dress, but are also debilitated, inactive, and sluggish, as a result of our indoor and other unnatural modes of living; all of which undesirable conditions are greatly helped, prevented, or relieved by frequent warm, cleansing soap baths, followed by short applications of cold water. The neglect of regular bathing results in weakening the function of the skin as an eliminating organ, and this throws extra work upon both the kidneys and the liver. Neglect of bathing produces a debilitated condition of the skin, which so weakens the body as to render its owner a constant vic- tim of colds, etc. In short, regular bathing is an antidote for the wearing of 200 THE SCIENCE OF LIVING clothes. It serves in a measure to undo the mischief wrought by indoor living and physical inaction. Hot and cold water, together with vigorous rubbing of the skin, produce a nervous and circulatory reaction that would be natural and spontaneous if our skins were properly exposed to fresh air and sunlight, and if the sweat-glands were daily exercised by profuse perspiration. MORNING BATHING, Morning bathing is an exceedingly valuable hygienic prac- tice. If properly taken, the cold bath harms no one and will do positive good to the majority of people in good or average health. The cold morning bath may be taken in the form of a wet hand rub, wet towel rub, cold sponge, the full bath plunge, etc. It is well for beginners to make use of the sponge bath, or the wet hand rub, and take the more vigorous baths later, if agreeable. Persons of nervous temperament those who are emaci- ated or under weight will find it best, especially in the winter, to take their cold morning bath in a warm room and, as a rule, to precede it by a short application of hot water. Such persons are benefited by the reaction they obtain from the cold morning bath, but they can ill afford to lose the heat and nervous energy which are required to react from the cold water. Such thin-blooded and emaciated individ- uals do far better to borrow the necessary heat to react from the cold morning bath, from a short warm bath taken immediately before the cold bath. In carrying out this plan, one could take a hot shower for a few moments, followed by the cold shower, or rub the body thoroughly with hot water, followed by cold rubbing, or cleanse the body with warm water, and then, standing up in the bathtub, have several pailfuls of cold water quickly poured over them. A POWERFUL NATURAL TONIC The cold bath taken morning by morning serves as a tonic to the whole system. It is a course of gymnastics for the 23 I REGULAR BATHING 2OI skin. If practised continuously, it will greatly improve the health and activity of the skin, and by keeping the blood circulating properly through the skin, it will be of great service to the healthy action of every internal organ. It is one of the best preventives of cold with which we are ac- quainted. By frequent cold bathing the skin becomes ac- customed to low temperatures, so that drafts are unable to disturb the circulation of the blood. The morning cold bath should always be followed by prolonged and vigorous rub- bing of the skin with a coarse Turkish towel or other ma- terial with a rough surface. When one washes the face with cold water on arising in the morning, it will be recalled how refreshed he feels im- mediately after. This refreshment results from the applica- tion of water to but a few square inches of skin surface on the face, as its skin is reflexly related, through the nervous system, to the brain. The cold bathing of the face produces sensations just as if the brain itself had been bathed, and this accounts for the marked awakening influence. Various other organs of the body are just as grateful for the refresh- ment which the application of cold water to the skin brings them, even if they do not possess the nervous means of ex- pressing their gratitude as in the case of the brain. THE CLEANSING BATH Regular cold morning bathing will not suffice to keep the skin clean and healthy from week to week. Not less than twice a week (some individuals require at least three baths a week) a hot soapsuds bath should be taken. It is best to take this bath just before retiring, as it should be hot enough and long enough to induce free perspiration. One should stand up in this hot bath and moisten the hair and face at least the face in cold water, before immersing the body. This is to protect the blood-vessels of the brain and prevent headaches or possible rupture of small vessels in the brain from the sudden rush of blood to the head. It is well to lie in the bath from five to ten minutes, until sweating is well established, and then the body can be thoroughly lath- 202 THE SCIENCE OF LIVING ered with soap, vigorously rubbed with a coarse shampoo brush, flesh sponge, or rough Turkish washcloth, after which the body is again immersed in the hot water for from three to five minutes. Arising from the hot immersion bath, the skin should be immediately cooled and toned up by the quick application of cold water, accompanied by vigorous rubbing. This can be done by means of the cold shower, the pouring of a bucket of water over the shoulders, or by cold hand rubbing. After this the skin should be carefully dried and fanned with a sheet or towel until the body feels comfort- able neither overheated nor chilly. Then go at once to bed, and see that the covering is so adjusted for a few mo- ments that the skin does not break out in perspiration. Individuals in good health, who are not troubled with fre- quent colds, will find this bath taken two or three times a week to represent all the bathing necessary to keep the skin clean and in good health. If the skin circulation is good, hands and feet always warm, and the skin otherwise healthy, the health does not demand that one should take cold morn- ing baths. However, the regular cold morning bath will certainly do even such healthy individuals no harm. With such it is merely a matter of choice and convenience whether or not they take morning baths. BATHING FACILITIES It is difficult to understand why men and women of educa- tion will spend thousands of dollars in artistic furnishing and unnecessary ornamentation of their homes, and utterly neglect to provide adequate bathing facilities and other hygienic requirements. Many a mansion has a bathroom too small to permit the placing of even a full-length bathtub one long enough to allow the bather to recline during the bath. The bathroom of the future should be more gener- ous, to permit of showers and at least a full bathtub in which the weekly soap wash can be taken with comfort. Room should also be provided for at least a folding bath cabinet for taking a sweat bath at times when some member of the family is threatened with a cold. At but small expense, an REGULAR BATHING 203 electric light bath cabinet could be added to the bathroom, which probably represents the ideal form of sweat bath. Space should also be provided for a narrow treatment or massage table, which could be used for various home treat- ments such as hot blanket packs, etc. Every bathroom should be supplied with an enema can that will hold two or three quarts of water, as it is certainly more desirable to resort to the warm soapsuds enema for relieving obstinate constipation now and then, than to de- pend entirely upon irritating drugs and cathartics. The fre- quent flushing of the bowel is liable to produce the " enema habit," but even this is probably not so harmful as the " cathartic habit." The undesirable results of washing out the bowel with warm water can be somewhat antidoted by the practice of taking a small enema of cool water, after the bowel has been thoroughly cleansed and emptied. This tones up the relaxed bowel and greatly aids in producing natural movements the following day. OUTDOOR BATHING Summer bathing is an excellent health practice if not over- done. The swimming-tanks now so common in connection with gymnasiums, are a great blessing to the people. The public baths of our great cities are a godsend to the poor. The author was connected with the movement to establish the first free baths in the city of Chicago. It was a common sight to see scores of men standing in line as early as six o'clock in the morning, waiting for their turn to get a free bath. Now the city has erected numerous well-equipped, splendid bathing establishments in different sections, for the accommodation of its citizens. In many of the swimming tests and outdoor water sports, the exercise is certainly greatly overdone, and often injures the health. While sea bathing is a most healthful and hygienic prac- tice, it is much overdone, especially by frail, delicate in- dividuals. Sea water is a good skin tonic, and on account of its low temperature, as well as its salt, it is very beneficial 204 THE SCIENCE OF LIVING to the skin and general health, if one does not stay too long a time in the water. Too long bathing in the sea overtaxes the reactionary powers of the nervous system and results in the loss of too much heat on the part of the body. As a re- sult, the individual is debilitated, and this experience is fol- lowed by headache, lassitude, and depression. Otherwise, outdoor bathing, swimming in lakes, sea bathing, etc., are to be commended as wholesome and healthful. A sudden plunge into cold water upon a very hot day is attended with grave danger. On the part of the young and robust, it is attended with the dangers of cramp and conse- quent drowning. With middle-aged and elderly persons, there is great danger of sunstroke and apoplexy, especially the latter. THE NEUTRAL BATH The neutral bath is given at a temperature of 95 to 97 F. It should not be above or below these temperatures. This is the great sleep-producing bath. While this book is devoted chiefly to the discussion of the preservation of health and the prevention of disease, it may not be out of place to mention briefly some of the common baths which may be used in the household for the relief of sleeplessness, pain, etc. When tired, exhausted, nervous, fidgety, or unable to sleep, one should avoid both hot and cold baths. As a rule, they will only make matters worse, whereas the neutral bath, when taken with a thermometer in the tub so as to main- tain a temperature of about 95 or 96 throughout the bath, will invariably result in quieting the nerves, resting the body, and favoring sleep. In by far the majority of cases, the resort to drugs and sleeping powders to obtain rest would be rendered unneces- sary by the use of the neutral bath. It sometimes requires two or three nights for the bath to give the best results. Light massage or gentle rubbing of the body has something of the same effect as the neutral bath, and will sometimes put a patient to sleep as effectually as a dose of medicine. REGULAR BATHING 2O$ After taking these baths, and upon going to bed, one should see that the feet are warm, using a hot water bottle if neces- sary. The neutral bath or a slightly warmer bath (about 100 F.) is of great value in quieting nervous children and even in relieving convulsions. THE HOT BATH. The very hot bath, or sweat bath whether taken by means of the vapor cabinet (Fig. 18), electric light cab- inet, Russian or Turkish baths, the hot full bath, or even the hot shower or spray results in increasing the ac- tivity of the skin, promoting elimination, and greatly in- creasing the circulation of the blood. It is good for all con- ditions of pain or extreme fatigue. The very hot bath fol- lowing a long walk is the best means of preventing muscle- soreness the next day. All conditions of rheumatism, gout, etc., are greatly helped by frequent hot bathing or sweating. When one is coming down with a cold, the prolonged hot bath in connection with the drinking of hot lemonade, to- gether with a cathartic and thorough cleansing of the bowels by enema, will often prove successful in breaking it up. The uses of the hot bath in diseases are so many that it is impossible to describe them properly in a work of this size. THE COLD BATH The cold graduated bath is started at about 95 F. and gradually reduced to 75. It is invaluable in the treatment of typhoid and other long-continued fevers; but, as a rule, these baths are given by trained nurses, and therefore the de- tails will not be given here. In conditions of health, the cold bath will be found of more service than frequent hot bathing. The healthy in- dividual should limit his hot baths to the regular soap washes taken at night for the purpose of keeping the skin clean. If other baths are taken, they had better be cool or cold, as the reaction from heat is depressing, while the re- 206 THE SCIENCE OF LIVING action from the cold bath is tonic, invigorating, and strength- ening. Cold bathing is useful in disease. It is good for neuras- thenia or nervous prostration. It is beneficial in most forms of dyspepsia and constipation. In fact, the modern science of medicine possesses no more powerful means of controlling such a vast number of diseases as is found in the various forms of local and general cold bathing. The short cold bath, either with or without the preceding hot bath, is a hygienic luxury which all civilized nations should learn to appreciate. The quickened circulation, with the red glow of the skin and the feeling of renewed strength and well-being, constitutes the reaction from the short cold bath ; it also represents that condition of the skin which would be normal and, natural if we were all in perfect health, having our skins constantly exposed to the influence of the air, sunlight, and life out of doors, in an equable climate, free from the debilitating influences of the impure air of overheated houses. TONIC BATHING. Outside of the ordinary cleansing baths, the majority of people need to take baths in order to tone up the skin and nervous system. Tonic bathing is effected by the use of both hot and cold water. The alternate application of hot and cold is the most powerful known tonic to the skin cir- culation and nervous system. The hot water should be taken first followed by the cold. For instance : supposing that one has an ordinary overhead shower bath. The water should be turned on as hot as can be borne for about one minute (the time can be longer or shorter, adapted to the comfort and pleasure of the patient). The hot water should be instantly turned off and cold water as cold as obtain- able should be immediately turned upon the body. The cold water should be taken from five to twenty seconds (this time can also be made a little longer or shorter, suited to the comfort of the patient). The cold water should be in- stantly shut off and the hot water turned on again for about REGULAR BATHING 207 one minute; then the cold water, etc., etc. Always begin with hot and end with cold. This constitutes the ideal tonic course of treatment. Thousands of people who are lingering to-day in semi- invalidism, could cure themselves by taking some such daily course of tonic treatment, followed by vigorous rubbing of the skin and a short walk in the open air of course, in the meantime, giving due attention to other matters of hygiene as regards diet, sleep, etc. Tonic baths are best taken in the morning directly on rising, or during the forenoon. As a rule, it is best to avoid taking such treatment at night, when the nervous system is tired and the body worn out. These tonic baths are good for the majority of individ- uals who are not seriously sick, but who are not in the best of health. Tired feelings upon waking up in the morning, dyspepsia, constipation, biliousness, obesity, pale skin, cold hands and feet, headaches, catarrh, frequent colds, sluggish circulation, nervousness, etc., are greatly relieved and often- times entirely cured by this variety of treatment. INFANT BATHING Perhaps the bathing of infants is not so generally neg- lected as formerly; nevertheless, the majority of children, especially in large cities, are under-bathed. 'It should be re- membered that children under five or six years of age do not react well to cold water; therefore it is not wise to un- dertake any heroic courses of cold bathing for infants or young children. Beginning with the infant of a few days old, the warm bath should be given daily, or at least every other day. As the child becomes a year old, the temperature of the water can be slightly lowered. At one to two years of age, the babe can be safely cooled by wetting the hands with water cooler than the bath. At three years of age, the child may be safely cooled off by pouring over it water some- what colder than the warm bath. At four or five, he will stand cool bathing moderately well, and by the time he is 208 THE SCIENCE OF LIVING five or six years of age, will react very well to all ordinary cold baths and cold finishings of warm baths. BATHS IN FEVER In reducing the fever of children by means of baths, it is best not to use the cold bath as it is sometimes used with adults, but to use the graduated bath. That is, put the child in the bath at a temperature of about 95 F. and lower the temperature one or two degrees every two or three minutes, until by this means the bath is gradually brought down to from 65 to 75. The skin can be rubbed all the while to prevent chilling. Some authorities recommend bathing children in the morn- ing, and there are some things to be said in favor of this practice. The author has for some time practised giving children their baths just before retiring. The little ones are more or less worn out from the day's activity; and, especially to children from one to three years of age, who are able to run about, the evening bath just before the last meal is very grateful and aids in promoting refreshing sleep and rest. BATHS FOR THE AGED People above sixty years of age, or those with hardened arteries and high blood-pressure, cannot safely indulge in the vigorous bath practices of their earlier years. It is neces- sary to change the temperatures in the alternate hot and cold baths very slowly for old people. They do not stand cold water so well for the reason that the skin is losing its power of reaction it is becoming leathery and inelastic. Likewise, the sudden application of very cold water is at- tended with more or less danger of rupturing the small blood-vessels in the brain. Even old people with high blood- pressure can stand a moderate amount of cold water, and should always end their hot baths with short applications of cold; but it must be done more carefully and judiciously than in the case of the young and robust. REGULAR BATHING 209 BATHING HINTS 1. It is unhealthful and dangerous to take a general bath immediately after eating. One should not bathe for at least two hours after a hearty meal. Short sponge baths or wet hand rubs may be safely taken within an hour or an hour and a half after meals, but even they are best taken after the lapse of two hours. 2. Fleshy people should take alternate hot and cold baths. That is, sweating baths, electric light baths, etc., until the perspiration runs freely; then a cold shower from one to two minutes, followed by exercises; then more sweating, more cold water, and more exercises, according to the strength of the patient. This is the best reducing treatment. Reducing by sweating alone is very weakening and burns up the muscles as well as the fat. 3. Those who fear cold water should begin by rubbing cold water or ice water vigorously on one part of the body at a time, like the two arms. Then rub the chest, the back, the legs, etc. In this way, within a week or two, even the most timid will learn to enjoy cold water. 4. There is danger of over-hot baths or over-sweating, especially to thin people, and those with weakened hearts and kidney diseases. 5. It is not a good plan to swim vigorously just before eating, or to take any other form of extremely hot or cold bath immediately before the meal. At least thirty minutes should elapse between these vigorous baths and eating. 6. In swimming, care should be taken not to overwork the heart, as it may be dilated and permanently injured. Re- member that cramps are acquired on very hot days, es- pecially when entering the water in a state of fatigue or perspiration. 7. The ordinary individual should have a healthy reaction following the cold bath and friction within one or two min- utes. If the reaction is longer delayed, hot water should be employed before the bath. 14 210 THE SCIENCE OF LIVING 8. The duration of baths Very cold baths, from I to 5 seconds. Cool baths, 10 to 30 seconds. Tepid and warm baths, i to 2 minutes. Hot baths, 5 to 15 minutes. Very hot baths, not over i to 2 minutes. Neutral baths (95 to 97) may be con- tinued indefinitely. 9. If one wants to secure the tonic or strengthening ef- fect of baths, lower the temperature a little each day or every few days. 10. Children, or very nervous and weak persons, must begin cool or cold bathing gradually as they are likely to be exhausted from the reaction. 11. Methods which influence and favor reaction from cold baths : The colder the water, the stronger and quicker the reaction. The better reaction is secured from icewater briefly applied, than from warmer water longer applied. Patients with high fever always react well to cold water. Strong persons in ordinary flesh react best, but the very fat and very thin react poorly. Persons never react well when fatigued. Those who are used to cold baths react best. Persons who have a great fear of cold water are not likely to react well, until this fear is overcome or the skin is trained to react to cold. 12. As a rule, a short brisk walk in the open air or some other form of physical exercise is beneficial, immediately after the cold morning bath. 13. Pain is best relieved by heat hot salt bags or the hot water bottle, or flannels wrung out of boiling water and applied with a dry flannel between the fomentation and the skin. From three to six applications should be made to re- lieve pain. 14. Dizziness, headache, chilly sensations running up and down the back, or sleeplessness following baths, indicate that the bath was too vigorous; or, in the case of cold Wrapped in wet sheet and covered with dry sheets Wrapped in bath sheets &/7C/ FIG. 1 9.- 1 1 lustrations of fhe Wet Sheet Pack. REGULAR BATHING 211 morning baths, that short hot baths should precede the cold bath. 15. Do not forget to bathe the mouth regularly. The toilet of the mouth consists of two parts: a. The proper cleaning or washing of the teeth by means of some slightly antiseptic tooth-paste or powder, and b. The cleansing of the mouth, which is very effectively accom- plished by means of ordinary cinnamon water. The proper care of the mouth demands cleansing each morning upon rising, and washing after each meal. Many dyspeptics will find much of the bad taste in the mouth disappearing, if this is regularly practised. 16. When threatened with cold, the hot blanket pack is an excellent preventive. The blanket is wrung out of boil- ing water and applied as hot as the skin can stand, with hot water bottles placed about the feet and legs, cold cloth on the head, accompanied by the liberal drinking of hot lemonade. After this bath, the skin should be rubbed all over with very cold water and a rough towel, and the pa- tient put to bed. 17. The wet sheet pack is an excellent means of relieving fever. The sheet is wrung out of ice water and frequently changed, or if allowed to remain about the patient, who is wrapped up in a blanket in addition, until it becomes warm, it is a sleep-producing and quieting measure. (Fig. 19.) There is almost no end to the uses of water in the treat- ment of disease; but since this volume is devoted to the consideration of health rather than disease, we must reserve the further discussion of the treatment of disease by water and other natural agencies, for the future. CHAPTER XV THE CIRCULATION, OR THE HIGH-PRESSURE LIFE STRUCTURE OF THE HEART AND BLOOD-VESSELS. PHYSIOLOGY OF THE CIRCULATION. THE FUNCTION OF THE BLOOD. BLOOD PURI- FIERS. BLOOD-MAKING FOODS. BLOOD PRESSURE. WHY AMERI- CANS SUCCEED. THE HIGH-PRESSURE LIFE. RESULTS OF HIGH PRESSURE. HABITS AND PRACTICES CAUSING HIGH BLOOD-PRES- SURE. NATURAL PROCEDURES WHICH LOWER PRESSURE. FALSE AND HARMFUL METHODS OF LOWERING BLOOD-PRESSURE. NATURAL PROCEDURES WHICH RAISE PRESSURE. THE words of the Old Book are true: "The blood is the life." The blood is the " living stream that turns the wheels of life." The heart is a living pump, and its outbranching blood-vessels are living canals through which flows the vital stream of life. STRUCTURE OF THE HEART AND BLOOD-VESSELS The heart is a hollow, muscular organ about the size of the fist. (Fig. 20.) It consists of four compartments, two on either side. The heart muscle fibres are peculiar to themselves, resembling both voluntary and involuntary mus- cle. The two lower and larger chambers of the heart are called ventricles. The upper and smaller chambers are called auricles. The heart contains four sets of valves which guard the openings between its various chambers, as well as the large vessels leading to the lungs and the gen- eral circulation. Blood-vessels. The blood-vessels consist of arteries, veins, and capillaries. The arteries carry the blood away from the heart to various parts of the body, and consist of three dis- tinct layers, a delicate inner lining, called endothelium, with middle and outer layers of muscular, elastic, and con- 212 THE CIRCULATION 213 nective tissues. The veins are not so strong as the arteries ; their walls are so weak that they ordinarily collapse when cut crosswise. The larger veins contain numerous valve- like arrangements to prevent the back flow of the blood. The capillaries are a system of small blood-vessels which connect the arteries with the veins. Like the arteries, they possess contractile power. The heart, arteries, and veins are all liberally supplied with blood-vessels and nerves, as these canals for the con- veyance of the living stream must themselves be nourished by the blood. Nerves are richly distributed throughout the walls of all the blood-vessels, even to the capillaries. The lymph vessels really have no individual structure. They are simply spaces between the tissues, which permit of the collection of lymph, and serve to conduct it back to the blood-vessels. PHYSIOLOGY OF THE CIRCULATION. The heart beats regularly about seventy times a minute. It is a pear-shaped organ with the apex pointed down. It is this pointed, lower portion of the heart which can be felt tapping against the chest wall, just below the fifth rib, each time the heart beats. The beating of the heart pro- duces a sound something like " lub-dup." This is due to the movement of the blood through its chambers and the sudden closure of its valves, and may be compared to the thumping and clicking sounds of the pump when pumping water. The heart is supplied with two sets of nerves one which quickens the beat, and another which slows it down. While the heart starts the circulation of the blood, its movement is maintained by a contracting, milking action of the arteries and capillaries. The circulation of the blood is also as- sisted by deep breathing, by the contraction of the muscles, and all forms of physical exercise. The heart serves as the great regulator of the circulation, constantly beating, yet ever changing its beat; pumping sometimes fast at 214 THE SCIENCE OF LIVING other times slowly; constantly altering its action to suit the needs and requirements of the body. The circulation of the body fluids is divided into four distinct systems (Fig. 20), as follows: I. The pulmonary circulation. The blood is emptied by the venous system into the right side of the heart. Passing, while the heart is at rest, from the right auricle to the right ventricle, it is forced by the heart's contraction into the vessel leading to the lungs the pulmonary artery. In the lungs, it is distributed by a vast and wonderful system of small capillaries whose walls are so thin that they permit of the exchange of gases between the bodies of the red blood corpuscles and the atmosphere contained in the minute air chambers of the lungs. After the blood has in this way changed its poisonous CO 2 gas for the life-giving oxygen, it is gathered up by other capillaries and vessels which form the pulmonary vein, and that vein in turn discharges the purified blood into the left auricle of the heart. 2. The systemic circulation. During the resting stage of the heart, the pure blood of the left auricle passes into the left ventricle, and, during the heart's contraction, is forced into the aorta that great arching artery of the chest, which sends blood-vessels upward and downward, to branch and rebranch to every part of the living body. The arteries carry the red blood the healthy blood. As the arteries grow smaller and smaller, the blood moves slower and slower. As it circulates through the small capillaries surrounding the living cells and tissues, the red blood cor- puscles give up their oxygen and absorb the poisonous CO 2 and other gases. The red blood corpuscles not only carry the fresh air of the lungs to every part of the body to keep up the draft, as it were, in the furnace of life, they perform a double duty. In addition to their essential work as air-carriers they as- sume the role of smoke-carriers, actually removing from the body the smoke consisting of carbon dioxide and other poisonous gases by carrying these to the lungs, where The Heart Taking the Blood flressurt VEIN5 DIAGRAM OF THE CIRCULATIOM Fl G. 2O- The Heart and Circulation of the Blood, THE CIRCULATION 215 they are thrown out from the body, just as smoke is car- ried by the chimney up from the furnace. As the blood leaves the capillaries and enters the veins, it has lost its bright red color, by means of its loss of oxygen. The smaller veins leading from the capillaries unite to form larger veins, which join to form the venae cavas, which empty the blood into the right side of the heart, thus completing its circuit through the body. 3. The portal circulation. The liver is the filter of the body. All the blood which is gathered up from the stomach, bowels, pancreas the organs of digestion the blood which is liable to be poisoned or contaminated from bad food or indigestion, is carried by means of a ?pecial set of blood-vessels uniting to form the portal vein, which in turn empties into the liver. This blood is filtered through the liver, coming in contact with its living cells, which in a very marvellous manner carefully select the poisonous sub- stances of the blood and either destroy or modify them, after which the blood is again gathered up, as in the case of the capillary system of the lungs, and carried by the hepatic vessels back into the general circulation. 4. The lymphatic circulation. As the blood flows through the capillaries, its liquid portion (all except the blood-cells) passes through the capillary walls actually leaks out circulates about the individual cells and tissues, bathing them with its nourishing 1 substances. This lymph or serum must find its way back into the blood-stream after it has yielded up its food substances to the cells and has taken up from the cells their poisonous excretions. The lymph chan- nels serve this purpose. They are really spaces between the tissues and cells. They grow larger and larger as they approach the region of the heart, and empty the serum into the veins, where it is again mixed with, the blood and car- ried to the heart. On the way of the lymphatics to the veins, are found many peculiar structures called lymph glands. These are the filters of the lymphatic system, and in them poisons and disease germs are crippled and de- stroyed. 2l6 - THE SCIENCE OF LIVING All the blood of the body (or a volume equal thereto) passes through the heart every minute. The arteries the blood-vessels leading out from the heart have been esti- mated to represent a length of about one thousand miles. The skin is richly supplied with capillaries containing about ten thousand square feet. The heart does a work every twenty-four hours equal to lifting about one hundred and twenty-four tons one foot high. The pulse is usually taken at the wrist by feeling the radial artery, which pulsates with each heartbeat. It is about 68 to 70 in the adult, about 64 or 65 when lying down, and up toward 100 while walking. The pulse rate is a lit- tle higher in children and very old people. THE FUNCTION OF THE BLOOD The blood-stream is both the food-provider and the scavenger of the body. The blood is really a travelling market or supply from which every little cell and tissue of the body chooses the elements adapted to its nourishment. At the same time, the blood is constantly absorbing poison- ous substances which find their way into the body with the food, or which are generated in the body, either by errors in the digestive process or by the normal activities of the living cells. These various substances, which are poisonous to life if allowed to accumulate in the body, are systematic- ally gathered up by the circulating blood, and carried to liver, lungs, and kidneys, where they are thrown out from the body or, as in the case of the liver, converted into harm- less products. The blood-stream also serves the purpose of conveying the red blood corpuscles the oxygen-carriers and smoke-re- movers to the uttermost parts of the living organism. It also serves as a home and circulating channel for the white blood corpuscles or leucocytes, which constitute the standing army of the body in its defence against disease, and whose work will be more fully described in a succeed- ing chapter. THE CIRCULATION 217 BLOOD PURIFIERS 'There is a deep-seated notion in the minds of most people, that the blood needs purifying at springtime; and for this purpose vast quantities of sarsaparilla and patent medicines are swallowed by the victims of sluggish livers, despondency, constipation, and auto-intoxication, in the vain hope of puri- fying the blood and thereby escaping some of the afflictions peculiar to the return of the warm season. No greater delusion was ever connected with the subject of health and disease than that of blood purifiers. One can- not purify the blood by putting some ill-tasting or bad-smell- ing drug into it. The blood must be purified by the in- telligent eating of pure food and the liberal drinking of pure water, and by the proper action of skin, kidneys, lungs, and liver. These are the measures by which the impurities found in the blood are excreted and eliminated from the body. The blood must be purified by getting rid of its impurities. If the blood is supplied with only pure food and pure water; if the process of digestion is kept healthy, and the stomach and bowels are free from rotting masses of food; nature will quickly purify the blood by casting out the solid impurities through the kidneys, by passing out the liquid poisons through the skin and bowels, by throwing out the gaseous poisons through the lungs, and finally by sifting and modifying the residue by the wonderful filtering powers of the liver. The work of blood-purifying, then, consists in following out the directions concerning proper breathing, water drink- ing, bathing, eating, digestion, etc., fully discussed in pre- ceding chapters. One of the best possible means of purify- ing the blood is to subsist upon a fruit diet for three or four days. Three or four times a day eat liberally of fresh, ripe fruit. This is probably the best-known means of quickly and thoroughly cleansing the blood-stream. Pure, unfermented fruit juice is valuable for this same purpose, and may be used for two or three days. This is a good 2l8 THE SCIENCE OF LIVING practice in springtime for those who have foul breath, coated tongue, dyspepsia, biliousness, constipation, etc. The old practice of giving sulphur at spring-time was not so bad, as sulphur serves to clean out the bowels thoroughly. BLOOD-MAKING FOODS The protein foods are commonly regarded as blood-mak- ing foods, but all good foods which are properly digested and assimilated are blood-forming foods. Each food ele- ment has its proper place. A certain amount of iron must be present for the use of the red blood corpuscles. Digested starch or sugar is required by the white blood cells for their nourishment. It is a delusion to suppose that any particular food peculiarly nourishes some special organ of the body. The idea that fish is a brain food, that celery is a nerve food, etc., is entirely a mistaken one, except in so far as these foods contain special chemical elements which may be required by some special organ or tissue of the body, as in the case of the bones of growing children, which es- pecially require lime salts, etc. BLOOD-PRESSURE As regards health and disease, the most important item connected with the study of the circulation is the subject of blood-pressure. We have only recently come to understand how important this question is in its relation to health. The one thing characteristic of the present day social and commercial world is its high tension. Everybody is keyed up to the last notch. People are living at a fierce pace, and the pressure-gauge of life registers all the while dan- gerously near the bursting point. Deaths from Bright's disease, heart failure, apoplexy, and various other high-pressure maladies, are enormously on the increase. The following editorial, which sometime ago appeared in a Chicago daily paper, gives the high-pressure tension of modern business as the reason for American commercial success: THE CIRCULATION 2ig Why Americans succeed " It is largely a question of pressure. The nations of Europe, and especially the English, wonder at the success of the Ameri- can people. If any Englishman wants to know why the Ameri- can race can beat the English race in the struggle for industrial precedence, let him stand on one of the down-town platforms of the Illinois Central Railroad in Chicago from seven until nine in the morning as the suburban trains come in. " Far outside of the station the train appears, puffing and panting, and while it is still going at dangerous speed, men, young and old, are seen leaning far out from every platform. " As the train rushes in, the men leap from the cars and a wild rush follows for the business district. Not a man is walking slowly and deliberately. It is one rush to business; it is one rush all day; it is one rush home again. " The gauge on the engine tells the pressure of steam and the work that the engine can do. The gauge on the American hu- man being stands at high pressure all the time. His brain is constantly excited ; his machinery is working with a full head of steam. " Tissues are burned up rapidly, and the machine often burns up sooner than it should. The man bald and gray in his youth, the man a victim of dyspepsia, of nervousness, of narcotics and stimulants, is a distinct American institution. He is an engine burned out before his time; but his work has been done, and that great locomotive-works, the American mother, is forever supply- ing the demand for new engines to be run at dangerously high speed. " The American succeeds because he is under high pressure always ; because he is determined to make speed, even at the risk of bursting the boiler and wrecking the machine." This high pressure may yield commercial success, it may assist in the conquest of dollars ; but it is frightfully ruinous to the mind and health of the American people. THE HIGH-PRESSURE LIFE What do we mean by the high-pressure life? We refer to those habits and practices which raise the blood-pressure within the arteries above normal. There have been in- vented a number of instruments which have attachments 220 THE SCIENCE OF LIVING that can be strapped around the arm, so that by means of pumping air into little rubber bags underneath, pressure can be applied to the blood-vessels. By means of a rubber tube, this air-pressure is communicated to a glass tube containing mercury, arranged somewhat after the plan of a barometer. (Fig. 20.) The pressure is now gradually removed until the pulse can just be felt, and then, on the graduated glass is read off how many millimetres of mercury ..re equivalent to the blood-pressure. An ordinary healthy person has a blood-pressure of between one hundred and ten and one hundred and thirty millimetres of mercury. This is about normal; and under healthy conditions blood circulating at this pressure is able to find its way into all parts of the body and properly nourish every cell. Following the high-pressure career there may come sec- ondary low pressure, with its consequences of debility and depression, and its temptation to resort to the use of tonics and drugs that will tend to raise the pressure. There are certain substances which, when taken into the body, together with certain mental states, have power to influence the blood-pressure, some lowering it, while others cause it to rise. Now, when the blood-pressure is raised, it will be seen at once that more blood will circulate through the brain as well as through other parts of the body; and therefore when the blood-pressure is moderately high, since the blood is that which nourishes the body and gives it life, it will not be hard to imagine that such a person will feel exhilarated and buoyant able to enter the arena of society and business more confident of success, with hopes and courage all at top-notch. And, as will be seen in the further consideration of this subject, the American people are rapidly falling into those habits and practices which directly or indirectly produce high blood-pressure. And further, when they accidentally or finally fall under the influences or causes of low pressure, there is a constant tendency to resort to artificial means of producing high blood-pressure. THE CIRCULATION 221 RESULTS OF HIGH BLOOD-PRESSURE The evil results of this high pressure will be considered before we take up the causes. They may be enumerated as follows : 1. Arterio-sclerosis. High blood-pressure is the one great recognized cause of arterio-sclerosis degeneration and hardening of the arteries; and arterio-sclerosis is the real cause of old age, or senile degeneration. 2. Apoplexy. Since high blood-pressure is the great cause of hardening of the arteries, it then becomes apparent that it is the indirect cause of apoplexy, for this is merely a rup- ture of the small arteries in the brain, which are unable to stand the enormous pressure required in order to force the blood through the stiff and shrunken vessels. 3. Bright's disease. This is a condition in which the arteries of the kidney are shrivelling up as the result of poisons and high blood-pressure. This disease, with its at- tendant evils of dropsy and heart failure, is also largely at- tributable to high-pressure influences. 4. Heart failure. It must be apparent that if the blood- pressure is to be constantly increased in order to nourish the body and overcome the growing resistance of the hard- ening arteries, the heart the great blood pump will be called upon to exert increased force; and this it does, by hypertrophy, until by and by the walls are over-stretched, the heart becomes permanently dilated, and when the end comes, it is called heart failure. Six times more people die in New York from heart failure than from typhoid fever. 5. Certain mental diseases are also indirectly produced or influenced by high or low blood-pressure, such as mania, melancholy, etc., as well as ordinary nervousness, sleepless- ness, and many common, everyday maladies. It becomes a matter of interest, then, to find out what are the special causes, direct or indirect, of the high-pressure vice. 222 THE SCIENCE OF LIVING HABITS AND PRACTICES CAUSING HIGH BLOOD- PRESSURE There are numerous drugs (strychnine, digitalis, etc.) which increase the blood-pressure, and which are used by doctors in heart disease and other conditions; but we will here consider only those commonly used by the public, and which are usually taken for their direct effect of increasing the blood-pressure. 1. Cocaine. The use of cocaine constitutes the shortest known route to the insane asylum. It is a powerful raiser of blood-pressure ; and this is why people who have used morphine for a while (which drug lowers the blood-pres- sure), are unconsciously led into the use of cocaine for the purpose of restoring the blood-pressure. It must be borne in mind that one ordinarily feels lan- guid, depressed, and good for nothing, when the blood-pres- sure is too low; whereas one usually feels exhilarated and tiptop when the pressure is high. Therefore, there is a constant tendency to make use of those things which in- crease the blood-pressure, or in cases of suffering from low pressure, to resort to the use of high-pressure producers to counteract the unpleasant low-pressure effects. The use of cocaine in the United States has more than trebled since 1896. 2. Tobacco. Tobacco stands foremost among the common causes of increased blood-pressure. It is well known that when a young man takes his first smoke, he is pale in the face; the small blood-vessels of the skin are strongly con- tracted; the blood is forced upon the internal organs. The blood-pressure, if taken at such a time, is found to be enormously raised; and so throughout life the effect of tobacco-using, due to the specific action of the nicotine and other poisons, is that of directly raising the blood-pressure. (A single cigar raises blood-pressure for over one hour.) The use of tobacco, then, may be regarded as one of the THE CIRCULATION 223 prominent causes of increased blood-pressure in the present generation, and of many of the serious dangers and conse- quences following; namely, deranged nervous system, hard- ened arteries, kidney trouble, heart failure, and apoplexy. The enormous increase in the use of tobacco is astound- ing. Last year the American youth consumed enough ciga- rettes, if placed end to end, to go round the world twice, and then from New York to San Francisco and back again. In other words, they smoked 3,210,353,015 manufactured cigarettes in one year, to say nothing about the untold thou- sands that were made by the boys themselves from tobacco and paper. It is safe to estimate that there were smoked of cigarettes, to say nothing of cigars, an average of five hundred for every young man in the United States between the ages of twelve and twenty. In addition to this, there were smoked last year in the United States, 6,707,471,863 cigars, to say nothing about the enormous quantities of smoking tobacco and chewing tobacco used by the same people. These cigars, laid end to end, would reach considerably over half-way to the moon. There were used last year in the United States, twenty million pounds of snuff, although this habit is sup- posed to be obsolete. American men and boys, therefore, last year smoked at least ten thousand million cigars and cigarettes. These, if laid end to end, would reach almost from our earth to the moon (240,000 miles). The American people spend as much money every year for tobacco as for bread. This will give some idea of the enormous consumption of this poisonous weed, and throws much light on the cause of the modern strenuous life. There is a single tobacco company that has a capacity for making seven million cigarettes a day. 3. Tea and coffee. The caffeine of coffee and the theine of tea are narcotic poisons which exert a direct influence in elevating the blood-pressure when taken into the system. They are very properly discussed under the head of " Drug 224 THE SCIENCE OF LIVING Causes of High Blood-Pressure," notwithstanding the fact that they are so commonly used as beverages in connection with meals. There is used in the United States a hundred million pounds of tea and coffee a year. This is over ten pounds of tea and coffee a year for every man, woman and child in the country. Tea and coffee are freely used even by young children with tender nervous systems. We have the " tea- drinker's disorder," which is a disease recognized by the medical profession; and tea-topers are found among both men and women. This tea and coffee drinking is none the less a case of drug-addiction, even though it be taken at meal time, and notwithstanding that its use has become well-nigh universal. 4. Condiments. It has been shown that the free use of all the condiments which are commonly used by Americans, with the exception of common table salt, nutmeg, and cin- namon, have power to raise the blood-pressure, to say noth- ing of their deleterious effects upon the digestive system. Those condiments which increase the blood-pressure are mustard, pepper, vinegar, cayenne, horseradish, and the other pungent seasoning substances. 5. Flesh foods. The American people, in common with their English cousins, consume enormous quantities of the flesh of animals for food. All forms of flesh food contain certain irritating substances, such as uric acid which was circulating through the flesh of the animal at the instant of death, and which is swallowed along with the meat, and has power to raise the blood-pressure considerably, by its. irritat- ing effect upon the tender linings of the blood-vessels and its influence upon the nervous system. That meat-eating directly raises blood-pressure has been shown by numerous and repeated observations. This, then, is another explanation of the high-pressure life of the American people. 6. Auto-intoxication. When an excess of food is taken into the digestive tract, the machinery of digestion is THE CIRCULATION 22$ clogged; fermentation and putrefaction are favored, es- pecially if this excess is largely protein; and as a result, there are generated poisons which raise the blood-pressure. Auto-intoxication means self-poisoning, and refers to special poisons which may be produced in the body, due to derangement of digestion and metabolism, as in intestinal putrefaction. The colon of man is inhabited by untold billions of germs (colon bacilli) and these secrete a toxin or poison, which has a tendency to harden the blood-ves- sels and indirectly to raise blood-pressure. The same is true of the toxins of the various disease germs. Constipation indirectly favors a rise in blood-pressure by allowing large quantities of matter to accumulate in the bowel, thus favoring putrefaction and the retention of the poisons commonly originating in this part of the digestive tract. 7. Exposure and arterio-sclerosis. By long-continued ex- posure of the skin, the blood is driven from the cutaneous vessels (as evidenced by the pallor and goose-flesh appear- ance). This forcing of the blood upon the internal organs greatly raises the blood-pressure. By the hardening of the arteries, as well as by their stiffening, the blood current is impeded and the arterial pressure is necessarily greatly raised in order to maintain the circulation. (Arterio-sclerosis is more commonly a re^ suit of high blood-pressure than a cause.) 8. Worry and anxiety. Either of these mental states has been found to result in materially raising the blood-pressure. Worry is a foe to health. Anxiety is a mental poison that in many respects exerts the same deleterious effect on the body as literal poisons introduced from without. Those who would avoid high blood-pressure must avoid worry and anxious care. Disappointment and grief. Cankering care, corroding grief, and bitter disappointment, all act their part in produc- ing that condition of the nervous system which results in raising the blood-pressure. 15 226 THE SCIENCE OF LIVING Anger. It is a well-known fact that victims of high blood-pressure often burst a blood-vessel during a fit of anger. Numbers of people have met their death in this way. This is due to the fact that anger and other intense emotions have power, through the nervous system, quickly to raise the blood-pressure. 9. The strenuous life. Excitement directly raises the blood-pressure, and is probably one of the most common causes of high blood-pressure, outside of dietetic habits. Modern society exists in a state of more or less constant excitement. Every form of modern amusement is con- structed with a view to thrilling, startling, and exciting the spectator ; and all this reacts upon the nervous system in disturbing the blood-pressure. The inordinate craving to be hurled through space at increasingly perilous speed is likewise both a cause and a result of the modern high-pres- sure regime. Gambling and other games of chance. These various en- gagements of chance all interfere with the blood-pressure by means of their worry, anxiety, excitement, and some- times the crushing disappointment and bitter remorse that must inevitably follow in the defeat that comes to all who risk their substance on the wheel of fortune. The strenuous life is that combination of modern methods of living which is the typical regime of modern money- makers. A strenuous life raises the blood-pressure; and, in contrast, the simple life lowers the blood-pressure. 10. Moral causes of high pressure. An accusing con- science moral condemnation. This condition, in which one has lost peace of mind, indirectly contributes to a rise in blood-pressure. The one who is not at peace with God and man cannot maintain that state of mind and thought requisite to normal blood-pressure. Condemnation of conscience brings in its wake all those high-pressure- breeding influences of worry, anxiety, sorrow, remorse, etc. Moral doubts and mental dissatisfaction are fatal to all those mental and mortal states which favor normal blood- pressure. THE CIRCULATION 227 The reader has no doubt begun to ask if there are no natural and harmless agencies which can be used for the lowering of blood-pressure. Yes; fortunately for this gen- eration, there are certain simple and natural procedures which are exceedingly powerful and useful in lowering high blood-pressure, and which do not subsequently demand something to antidote their undesirable and depressing ef- fects. 1. Exercise. Active physical exercise, to the point of gentle perspiration, brings a large amount of blood to the muscles. It dilates the vessels of the skin, producing a ruddy glow, the same as alcohol, only this dilation is even more permanent and is not followed by an undesirable re- action. Walking, riding, rowing, running, swimming, gym- nasium work, and all forms of exercise, preferably those in the open air, with the clothing loose and free, are all most powerful agents in lowering blood-pressure, and should be intelligently and systematically utilized by all moderately high-pressure victims. Passive exercise always lowers the blood-pressure from the very beginning. 2. Massage and friction. In the case of feeble patients bedridden patients who cannot stand vigorous exercise, and those who have weak hearts or hardened arteries (which conditions make it unsafe for them to take the more vigorous exercise and baths) massage and friction are useful. The cold mitten friction, in which a rough mohair mit or Turkish cloth is dipped in ice water and rubbed over one part of the body at a time, is excellent for these cases. Dry friction is also useful. (Fig. 21.) Deep muscle massage. Deep massage of the muscles enormously increases the amount of blood circulating through them, and in this way relieves the general arterial tension. 3. The neutral bath. This bath lowers pressure by dilat- 228 THE SCIENCE OF LIVING ing the vessels of the skin and quieting the heart. Try it some time when you are restless, nervous, fretful, can't sleep, head throbbing take a neutral bath, from 95 to 97 F. 4. The cold bath. The cold bath, likewise, by the vigor- ous reaction that follows it, lowers the blood-pressure. Warm baths must be continued for a number of minutes in order to lower the blood-pressure, and the neutral bath from fifteen to forty-five minutes, but cold baths must be short, in order to lower the blood-pressure. The salt bath or salt glow is doubly useful. 5. Dry or moist heat. The sun bath is of great value in relieving high pressure, if properly taken, as it not only diverts blood to the skin, but the "sunburn" is a sort of physiological inflammation that causes the blood to circulate freely in the skin for days following exposure to the sun's rays. Keeping the skin warm helps in lowering blood- pressure. (Fig. 21.) Fomentations. These hot applications greatly dilate the blood-vessels of the skin, and so directly relieve the blood tension. The heating compress has a desirable effect in lowering blood-pressure, and consists of several thicknesses of cheese- cloth wrung out of cold water. Apply to the skin and cover with oilcloth, rubber sheeting, or mackintosh, and then wrap dry flannels around the whole so securely that no evaporation can take place. This procedure is of great value in the local treatment of high blood-pressure, as in the case of inflammation, etc. 6. Sleep and rest, by their every influence, directly and indirectly, tend to lower the blood-pressure. It is very ap- parent that a kind Providence has provided the suffering race with many useful and inexpensive means for lowering the blood-pressure. Why should we resort to the unnatural agencies of harmful, habit-producing drugs in order to relieve the high-pressure tension and the nervous restless- ness of the age? Let us reform the diet, set the mind at Givind Cola Mitten Friction Fl G. 2 1 .- Cold Mitten Friction and the Sun Bath. THE CIRCULATION 229 rest, eliminate all high-pressure causes, get the sweet peace that comes from religious consolation; and then, in times of temporary high pressure and unpleasant tension, resort to the simple baths, exercise, sun baths, massage, etc., for relief. 7. Dietetic simplicity. Discard spices and condiments. In the battle against high pressure, it is necessary that all irritating condiments and spices should be cast out of the dietary. Vinegar has been found to be more powerful in producing hardening of the arteries in the liver than al- cohol. Vegetables, grains, fruits, and nuts, do not contain sub- stances which excite high pressure unless such foods as nuts and legumes are taken in too large quantities. The less meat eaten the better for the blood-pressure. Good, normal digestion, in which food is not allowed to remain too long in any one part of the digestive tract, con- tributes to keeping the blood-pressure normal by preventing the generation of high-pressure toxins as the result of indi- gestion. Regular bowel movement prevents the absorption of in- testinal toxins, which have a tendency to raise blood-pres- sure. 8. Mental factors in lowering pressure. Cheerfulness and contentment. We need not repeat here what is stated in another chapter concerning the health-promoting possibili- ties of happiness. Mental cheerfulness is essential to good digestion. It promotes the circulation of the blood by its influence over the vaso-motor nerves, and thus indirectly influences the blood-pressure. Mental peace is a powerful anti-high-pressure influence. Self-control has been defined as temperance, and tem- perance is the keynote of success in controlling blood-pres- sure. Regular and even habits of life favor normal pressure. 9. Moral influences which lower pressure. " A conscience void of offence toward God and men," by its beneficent in- 230 THE SCIENCE OF LIVING fluence upon the mind effectually eliminating all grounds for worry, remorse, and anxiety tends to promote and maintain a normal blood-pressure. Moral faith and spiritual trust are the climax of power in the battle against the high-pressure life. Faith and trust are the guardian angels of the simple life; they are the ancestors of every mental trait of happiness and self-control, all of which are powerful in preventing increased blood- pressure. FALSE AND HARMFUL METHODS OF LOWERING BLOOD- PRESSURE Having carefully considered the causes of high blood- pressure, together with natural and proper methods of con- trolling and lowering pressure, we will now briefly dis- cuss those false and dangerous practices and habits which tend to lower the pressure. These methods are transitory, deceptive, and exceedingly destructive; they represent the false hope of obtaining relief from the tension of the high- pressure life. While there are many drugs used temporarily by physi- cians for their influence in lowering blood-pressure, we will consider here only those which are administered by thou- sands of people to themselves. i. Morphine. Morphine lowers the blood-pressure; so, when the individual has used tobacco or cocaine, which re- sults in unduly raising the pressure, it is only natural that he should seek relief from this tension by the use of either alcohol or morphine. This is why alcohol and tobacco go hand in hand, tobacco producing high pressure, alcohol relieving the tension by producing a low pressure; but a low pressure cannot be long tolerated the individual must have something to tone him up, to restore the pressure, and this is secured by more tobacco. Likewise, morphine and cocaine play into each other's hands the one temporarily counteracting the effects of the other, until the unfortunate victim is a user of both. All methods of relieving high pressure by drugs are snares and delusions. THE CIRCULATION 231 2. Alcohol. Alcohol lowers the blood-pressure. Just as tobacco produces a pale skin and drives the blood inside, thus raising the pressure, alcohol produces a red flush of the skin, showing that the blood is being drawn to the surface and the blood-pressure lowered. This is why one feels warm under the influence of alcohol, even when he is colder, or even freezing. Now we begin to understand the vicious circle that a vicious enemy has perpetrated on the human race. A large part of the people use tobacco. They are all living the strenuous life. Their dietetic and general living habits are those belonging to the strenuous order. They use large quantities of condiments, tea, and coffee. But this cannot be kept up indefinitely. Several times a day, a week, or a month, the individual reaches the " bursting stage." He feels wrought up to the highest pitch; keyed up to the last notch. He is intensified to the highest degree. He must in some way find a safety valve. There must be some way to relieve this constantly increas- ing pressure, and the patient finds temporary relief by tak- ing alcohol, which not only dilates the blood-vessels of the skin, relieving the blood-pressure, but also benumbs the higher sensibilities so that they are not susceptible to the fears, worries, anxieties, griefs, and disappointments that were previously harassing the mind. In this way, alcohol affords a welcome temporary relief to the distracted nerves of the restless victims of the high-pressure life. And this is certainly one explanation of the enormous increase in the consumption of alcohol by modern civilized races. But this method of relieving high tension is wholly false, for one of the after effects of alcohol is the harden- ing of the arteries; so that in the end alcohol only serves to raise the pressure and make matters worse. One of the most prominent authorities on insanity has said that alcohol is the cause of 50 per cent of our insanity; and insanity is increasing 300 per cent faster than the population, threatening the mental extinction of the race in less than four hundred years. 232 THE SCIENCE OF LIVING This is why New York must have ten thousand saloons one for every three hundred and eighty people, while it has only one church for every four thousand. This is why we spend almost one hundred dollars a year for alcohol for every family of five. It is to obtain relief from the high-pressure tension that is produced by our modern civilization and erroneous die- tetic habits, that the American people spend every eight months, for alcohol, enough to pay the entire national debt. 3. The bromides. Hand in hand with the enormous con- sumption of tea and coffee, there is found the steadily in- creasing use of the various quieting preparations and combinations of the bromides. Tea and coffee raise the blood-pressure the bromides and their compounds, as a general rule, by their sedative action, lower the blood-pressure; and so, just as alcohol and tobacco play their victims into each other's hands, the heavy and habitual users of tea and coffee find deceptive re- lief in the use of bromides. NATURAL PROCEDURES WHICH RAISE PRESSURE After years of the high-pressure life, it often develops that the heart succumbs. The blood pump fails in its long struggle to force the nourishing blood to the tissues through the contracted blood-vessels. When the heart gives out in the high-pressure battle, then we get what is termed "sec- ondary low pressure." Now it must be apparent that in such cases as these we must resort to the judicious use of agents which have a tendency to strengthen the heart and otherwise raise the blood-pressure. Fortunately, we have in Nature's store- house many agencies which may be effectually employed to combat low blood-pressure, without having to resort to the use of dangerous drugs. 1. Active exercise (before the appearance of perspiration) directly raises the blood-pressure. 2. Abdominal massage. Deep massage of the abdomen, THE CIRCULATION 233 rolling a small cannon ball over the abdomen when lying down, or a bandage applied to the abdomen, each one tends to raise pressure. 3. Ice bag to the heart (fifteen minutes at a time) by stimulating and invigorating that organ, raises the blood- pressure. 4. Cold baths (moderately long), by contracting the blood- vessels of the skin, drive the blood to the internal organs, and thus raise the blood-pressure. 5. Water-drinking and enemas. Copious water-drinking temporarily elevates pressure by adding to the blood volume for the time being. Large enemas act in the same way. CHAPTER XVI HOW THE BODY RESISTS DISEASE HEALTH is CONTAGIOUS. GERM-PROOF SKIN. GERMICIDAL BODY FLUIDS. ELIMINATION OF GERMS AND THEIR POISONS. CRIP- PLING OR DISABLING THE GERMS. DILUTING THE TOXINS. IN- CAPSULATING THE GERMS. NEUTRALIZING, MODIFYING, AND DESTROYING TOXINS. DESTROYING THE GERMS. WHAT IS IM- MUNITY? HOW TO INCREASE VITAL RESISTANCE. THE human body is the scene of a constant struggle between the physical life forces and ten thousand agents of disease and destruction which constantly sur- round the body and jeopardize the physical life. The body overcomes many of these untold agencies of disease and death by means of its vital resistance. The normal, healthy man is mightier than the microbe, but through physical transgression, and consequent degen- eration, we have come to the place where the germ is some- times greater than the man, and disease is the result of the body's defeat at the hands of these microscopic de- stroyers. HEALTH IS CONTAGIOUS Germs are not attracted to healthy people. It is only when a man is weak and sick that he offers inducements for microbes to prey upon him. Disease is contagious to a weakened organism only. A prominent infidel once said that if he had made this world, he would have made health catching and not disease. That is just what God did. Health abounds in the very air we> breathe and in the movement of every muscle and fibre of the physical man, while disease is acquired only by persistent transgression, by constantly lowering the vital resistance. 234 HOW THE BODY RESISTS DISEASE 235 Germ-proof skin. The body is surrounded by a germ- proof covering the skin. When the skin is healthy, dis- ease germs are unable to pass through it. Likewise, the eighty square feet of mucous membrane lining the digestive tract is also germ-proof when normal and healthy. So it appears that from within and without, Nature has erected an efficient barricade against the entry of disease germs. Germicidal body fluids. Likewise, all the fluids and secre- tions of the body are more or less germicidal. The saliva, being alkaline, discourages the growth of germs requiring an acid medium. It also contains certain salts which kill germs. The normal gastric juice of a healthy stomach is a sure germ-killer. In the early part of digestion, lactic acid is present, and there soon appears the powerful hydrochloric acid, which is a most efficient germicide. The bile and intestinal juices destroy many germs. The colon bacillus and some others, will grow in the presence of these alkaline fluids, and are constantly found in the intesti- nal tract. The presence of acids or oxygen prevents their growth. The living, healthy tissues of the body are all more or less germicidal ; that is, they are endowed with certain protective properties against germs and disease. This is true of many of the other special secretions, like those found in the eye and elsewhere in the body, when they are normal. The so- called ductless glands such as the thyroid, the suprarenal gland, etc., all secrete protective fluids which assist the body in its battle against disease. The blood and lymph, the two great circulating fluids of the body, are powerfully germicidal. In normal conditions of health, and special conditions of disease there may be found various substances in the blood which destroy germs. It would seem that an all-wise Creator, in designing the body, had made provision for every imaginable emergency. It certainly is a privilege, as well as a duty, to study these divinely ordained means of life-defence, in order that we may refrain from in the least impairing them, and also that we may know how to cooperate with Nature more intelli- 236 THE SCIENCE OF LIVING gently and efficiently in her wonderful and incessant struggle to maintain life and health. We will now take up the systematic study of the means by which the physical body defends itself against disease. ELIMINATION OF GERMS AND THEIR POISONS When germs invade the human body, the organism at once is aroused to an earnest and united effort to expel the destroyers. This work of eliminating disease germs and their toxins is conducted by four different channels: i. The bowels.. .When the gastro-intestinal tract is in- fested by microbes, they are eliminated in large numbers by the bowels, and it is claimed that in some instances germs may even be thrown out of the blood into the intestine. This explains why it is necessary to disinfect thoroughly the bowel discharges of persons suffering from infectious dis- eases, especially such diseases as typhoid fever, dysentery, cholera, etc., so as to avoid the unnecessary spread of the disease. Germ poisons are likewise eliminated by the bowels, and this accounts for the presence of diarrhoea in so many dis- eases. Poisons are eliminated through the mucous mem- brane of the bowels, which sets up a catarrhal process, just as is done by the mucous membrane of the nose when one has a bad cold. 2. The kidneys. The kidneys likewise take part in the elimination of disease germs. In many diseases germs are found in the urine, as in typhoid fever, and the same care should be taken to disinfect the urine in this disease, as to disinfect the bowel discharge. Many toxins from disease germs are also eliminated through the urine after being ex- tracted from the blood by the kidneys. 3. The skin. In conditions of some severe infections, dis- ease germs may be found in the skin, being eliminated by means of the sweat-glands, etc. This is true of some parts of the body in typhoid fever. For this and other reasons, great care should be taken to keep the skin clean and active. HOW THE BODY RESISTS DISEASE 237 In all forms of disease, the skin should be kept healthy by maintaining a constant circulation of the blood by means of suitable bathing, etc. 4. The lungs. While the germs themselves are probably not eliminated bodily by the lungs, large quantities of poison are thrown off from the body in disease, along with the normal poisons of respiration. CRIPPLING OR DISABLING THE GERMS Nature is wonderfully resourceful in her battles with the microbe. When she fails to eliminate these invaders suc- cessfully, she utilizes her marvellous means of crippling and disabling her foes. This work is accomplished in a number of ways, as follows: i. Agglutination. There is present in the blood a certain substance called agglutinin (a sort of germ-poison or chloro- form), which is able to handicap the germs in their work, and thus facilitates their capture and destruction. Under the influence of the agglutinins, the germs are partially over- come, and caused to gather about in clusters or chains. (Fig. 22.) They are rendered more or less helpless, and thus they are checked in their work of pillage and plunder. These agglutinins are found in the blood, and are supposed to be secreted by some of the cells of the body. This work of crippling the germs and gathering them to- gether in clusters, also makes it easier for the white blood cells to catch and eat them up. 2. Attenuation. There are other substances in the blood, which are able to decrease the disease-producing powers of the germ; that is, to lessen its virulence. This process of germ-crippling is called attenuation. It is probably due to the action of these attenuating substances that some mem- bers of the family may not have a disease quite so severely as the others, or may escape it altogether. 3. By increasing the temperature. It has been found that when the temperature of the body is raised to about 102" F., the multiplication of the germs in the body is greatly inter- 238 THE SCIENCE OF LIVING fered with. This higher temperature also encourages the production of anti-toxins by the body; and it is for these very reasons that moderate fever is a real aid in the strug- gle against infectious diseases, provided it is not allowed to rage too furiously. Temperature above 102 is highly de- structive to the tissues of the body, and at the same time gives no additional aid to the defensive processes. DILUTING THE TOXINS It must be remembered that many of our most dreaded diseases are produced not so much by the presence of the germ itself in the body, but rather by means of certain poisons called toxins, which the germs secrete and which find their way into the blood, and thus circulate through the en- tire body. For instance, diphtheria germs are ordinarily found only in the throat, but the general symptoms of fever and disease outside of the throat are produced by its poisons, which find their way into the blood. Toxins are dealt with as follows: 1. Inflammatory exudate. It often occurs that germs pro- duce in some part of the body large quantities of poison, which cannot be immediately eliminated. In this event, an inflammatory process is started, and accompanying this is the inflammatory exudate a substance which is allowed to leak out from the blood through the vessel walls, and which, while it is germicidal, also serves to dilute these germ poisons. (Fig. 23). In this way the irritating and poison- ing effect of these toxins is greatly lessened, so that they do not so profoundly affect the living cells in their battle for life. 2. Congestion of blood. Accompanying this inflammatory process there is an active congestion. That is, increased quantities of blood are caused to flow through the affected part, and thus thousands of fresh troops the white blood cells are brought to the scene of battle, to fight for the life of the threatened tissues. Also an increased amount of the germ-destroying serum is thus poured upon the scene of HOW THE BODY RESISTS DISEASE 239 trouble. Congestion is good as long as it is active, and fresh blood is being constantly brought to the seat of difficulty; but when the condition becomes passive, and the blood stag- nant, it becomes then rather an aid to the disease germs in their deadly work if too long continued. INCAPSULATING THE GERMS When the germs become securely lodged and firmly es- tablished in the body, and all efforts to eliminate them are without avail, then it is that a wise and wonderful process of nature begins the work of making these germs veritable prisoners. The wonderful process of incapsulation, or bottling-up, begins, by which they are soon surrounded by structures so dense and impenetrable as effectually to cut off their escape to other parts of the body, as well as to pre- vent their offspring from spreading on tours of further mis- chief-making. This marvellous process of incapsulation is carried on by means of the combined influence of a number of agencies, as follows : 1. Coagulation of fibrin. The circulating blood of man contains a liquid fibrinous material which, under the in- fluence of certain substances that may be produced in the blood, is caused to coagulate, just as the white of an egg hardens when dropped into boiling water. (Fig. 24.) This coagulation of the blood is first manifested by the formation of delicate threads, which serve as guiding strings, or we might say bridges, over which untold millions of white blood cells, the invincible army of the interior, find their way to the seat of the struggle, and line themselves up for battle royal against the hemmed-up enemy. 2. The wall of leucocytes. The next step in this " bottling- up " process consists in the building of a strong wall about the germs. These little white-cell soldiers, after fighting with all their energy in the struggle with the germs a battle in which many are overcome and lose their lives line themselves up around the germs on all sides, in battle array. They are found to range themselves orderly, in sev- 240 THE SCIENCE OF LIVING eral layers; the leucocytes of one order occupying the front ranks, while another rank of body-defenders is lined up im- mediately behind, and still another order of soldiers occupy the flank. These all press together and, by utilizing the dead bodies of their fallen comrades, build up a solid, com- pact, and usually impenetrable wall about the disease-breed- ing germs. (Fig. 25.) It often develops that the germs are too many in number to be thus destroyed, and so large pus cavities or abscesses may subsequently develop by the break- ing down in one place of this wall, which was so ingeniously built up by our valiant little soldiers. 3. Digestion and absorption. The question will naturally be asked, " What will become of such a colony of bottled-up germs, should the white blood cells be successful in hem- ming them in and walling them up? This is the answer: These same little cell-soldiers which have compassed the de- struction of their enemies secrete from their bodies a fluid which contains a substance similar to pepsin, and able lit- erally to eat its way into the germs ; it actually dissolves them, and later they are absorbed by the surrounding fluids and carried off, in identically the same way that a piece of meat or the white of an egg is dissolved by the pepsin of the gastric juice in the stomach, and afterwards is absorbed into the blood through the walls of the digestive tract. In this way, untold millions of disease germs may be finally disposed of, after having been overpowered in their struggle with the leucocytes. The digestive substances thrown out from the white cells which effect this work are called alexines. NEUTRALIZING, MODIFYING, AND DESTROYING TOXINS The many changes which are wrought upon germ secre- tions, to render them less harmful or to neutralize them altogether, are accomplished by three different processes: i. Neutralization by anti-toxins. These substances are secreted by the body under the stimulus of the disease- poison, and they are able partially or completely to neu- , Fl G. 22. Agglutination nr. ?* Inflammatory MC3 Exudate. FIG 9&' FIG. 25.- Wall of Uucocrtes . (PUS CAVITY) FIG. 26.- White blood cells, caphtrlnj] and eatinQ germs How the body resists disease HOW THE BODY RESISTS DISEASE 241 tralize the poison of the germs in the same way that an acid will chemically neutralize an alkali. There is a satisfying* union which takes place between the two that results in the formation of a new substance, which is neutral and harmless to the system. It is on this principle that the anti-toxin of diphtheria operates. It neutralizes the toxin secreted by the diphtheria germs, and thus affords almost immediate relief. It often requires a number of days, sometimes a week, for the body to acquire the ability for making sufficient anti-toxin to neu- tralize the enormous quantities of poisons which are secreted in the cases of sudden infections. Not all is known concerning the action of these various anti-toxins, but it is supposed that specific bodies must be secreted with power to neutralize the specific poisons of the different diseases. 2. Modification "by the liver and other agencies. The body not only eliminates poison, dilutes it, neutralizes it, etc., but it possesses means whereby it may modify many poisons, and thus render them less destructive. This work is largely car- ried on by the liver, which has power actually to change harmful poisons into harmless substances, and also is en- dowed with the remarkable property of receiving into itself large quantities of poison which may be gathered up through the portal circulation from the digestive organs, and hold this poison within its own body, subsequently changing it into a harmless substance; or, if this is impossible, doling it out into the circulation in small quantities, day by day, en- abling the body to eliminate it, and thus escape poisoning from being overwhelmed at once by the whole amount. The thyroid gland also destroys poisons. 3. Destruction by oxidation. One great good to result from fever is that by its elevation of temperature, the oxi- dation or burning up of large quantities of poison is effected. This oxidation is best promoted by a temperature between 101 and 1 02. A higher temperature is no more efficacious, while it results in the unnecessary destruction of the tissues of the body. 16 242 THE SCIENCE OF LIVING DESTROYING THE GERMS When the body is unable to eliminate, cripple, or incap- sulate germs ; or, in case of having successfully incapsulated them, it immediately begins the work of crippling them preliminary to their final destruction, which is accomplished in a number of ways: 1. By germicidal substances. This germ-killing principle probably consists of two elements, one that is always found in normal blood, and one that is manufactured by the body to meet its specific invaders. These two elements unite and effectually compass the destruction of the microbes. 2. By the alexines. These are the dissolving or digesting ferments which are thrown out from the bodies of the white blood cells, and which effect the dissolution or removal 'of their fallen enemies from the battle-field. 3. The leucocytes, or white blood cells. These little wan- dering warriors have power to throw out from their bodies minute arms and legs, and thus to wrap themselves around the germ, literally swallowing it whole. (Fig. 26.) Such germs are digested within the bodies of the white cells. It has recently been discovered that the white blood cells are not always able to attack and overpower germs. There is produced by the cells of the body a substance which is found circulating in the blood, called opsonin, which is able to chloroform, stupefy, or in some other way, weaken the germs of certain diseases, so as to make them a ready prey to the leucocytes. In some diseases the blood may be swarm- ing with white cells, but if the opsonin is not present to pre- pare their prey for them, the white cells are unable to attract and overpower their little enemies. Opsonin then becomes an important factor in the resistance of the body against disease. When a patient has pneumonia, opsonin is not found in the blood until about the time of the crisis, although the blood contains enormously increased numbers of white cells; but when the opsonin appears whatever it is it so weakens HOW THE BODY RESISTS DISEASE 243 the pneumonia germs that they fall immediate victims to the attacks of the white cells, the crisis of the disease oc- curs, and the patient begins to recover. The little "first aid" cells manifest great fear of certain classes of germs, such as the microbes of many acute dis- eases; and that is why the disease rages so furiously for a number of days until the body develops more opsonin to weaken and cripple the microbes, so that they can be suc- cessfully attacked by the leucocytes. The opsonin seems to render the germs palatable to the leucocytes. It may also act by serving as a stimulating influence to the white cells, encouraging them to attack the germs, or, if the facts were fully known, it might appear that the opsonin exerts an in- fluence over both the germs and the blood cells. Macrophags. It is a singular and interesting fact that the ntacrophags, that is, the large white cells, with a large nucleus, seem to evince a preference for an animal diet. They are the cells which eat up the dead tissue and debris that is scattered about a wound. And when under the in- fluence of certain irritant poisons, absorbed from the intes- tine, they behave very strangely, especially if the body cells are weak, and there is evidence of senile decay. They have been observed to prey upon the body itself. (Fig. 27.) Under the spell of these poisons, these former defenders of the body turn insurgent, and devour brain cells, liver cells, and feed upon any part of the body that happens to be in a weakened state ; showing great preference for the nerves, brain cells, and other of the more highly organized tissues. This affords a simple explanation of loss of memory and many other symptoms found in old age. In old age, these very cells depart from their former habits of defence and virtue, and spend their time in the vicious work of destroying their fellow body cells, thus pro- ducing atrophy, sclerosis, and even gray hairs ; and cases are on record in which a person has turned gray in a single night, due to the fact that hordes of macrophags invaded the hairs from the roots, and carried away the pigment in the space of a few hours. 244 THE SCIENCE OF LIVING Such conduct as this on the part of the macrophags, to whatever cause it is due, might aptly be termed " The trea- son of the standing army." Microphags. The " microphags " are the smaller white blood cells; those which contain a somewhat divided nucleus, resembling a bundle of sausages. This permits them to go through a very small opening, and they are even able to penetrate bone. (Fig. 28.) They are good fighters, and there is the record of an experiment in which ten mil- lions of germs were in twenty minutes reduced to nine thousand, by a battalion of these valiant little soldiers. There are a number of germs that invade the human body, which are almost as large as, or even larger than, the white blood cells. How do these little fellows manage such large intruders ? They do it in this way : A number of the white blood cells unite together literally fuse their bodies to- gether, and produce what might be termed a " giant " cell, and in this collective capacity they attack the invader. The germs seem to know the white cells as their enemies, and are found constantly to flee from their presence. 4. Certain fixed cells. Certain cells of the body which are stationary, such as endothelial and epithelial cells, are also found to take on amoeboid movements in an emergency, and assist their brothers, the white cells, very materially in the work of devouring and destroying disease-breeding in- truders. 5. The lymph glands. The lymph glands constitute a great system of breastworks a chain of protected forts which effectually back up the advance guard and firing line of the body's defensive army. When the white cells and the various agencies before enumerated are unable to cope with the invaders, and the enemy tomes from without or comes in vast hordes, and is so powerful as to sweep aside the usual defences of health and life, then it is they must pass through this system of fortifications arranged throughout the body for its final defence against the invasion of disease. Within the lymph glands are found the sturdy lymph cells, White. Blood Cells ( Macrophages ) Eating of drain and Kidney Cells of the Body. V, / osaof FIG. 28.- \frhita. Blood Cells ( Ma croppages) Passing fftraugh Blood Vessel Wall in search af GErms- - Lymph Glands OMENTUM F-IG..3O.- The Omentum How the body reststs HOW THE BODY RESISTS DISEASE 245 which, after methods similar to those of the white blood cells, are able to resist the advance of the enemy. And when the battle waxes hot, the lymph glands may enlarge, or, as we commonly speak of them, become inflamed and swollen, and thus the field of battle and the possibility for producing new soldiers is enormously increased. (Fig. 29.) So, while the swelling of a lymph gland, as is seen in scrofula and other conditions, is an evidence that the body is poisoned, that it is invaded by no small number of un- friendly germs, it also indicates that Nature is nobly rising to the occasion, to meet the enemy by increasing her means of defence and enlarging her fortifications. The sensible thing to do is to cooperate with this wonderful healing proc- ess within the body, and seek to help Nature in her earnest struggle against the germs. 6. The amentum. The omentum is a great vascular apron which hangs down in the abdominal cavity, from the region of the stomach, and which has power, when germs enter the cavity and inflammation and infection are threatened, to extend itself even down into the pelvic cavity and there, by means of its great vascular supply, to bring more of the fighting blood cells to the scene of the battle, to bring more blood to nourish the struggling tissues, and to carry away the poison secreted by the germs. (Fig. 30.) During surgical operations, we often find the omentum adhering in some far-off corner of the abdominal cavity, which finding is a silent testimony of the vital struggle of former days. WHAT IS IMMUNITY? It is a well-known fact that some persons, although re- peatedly exposed to certain' diseases, never contract them. It is equally well known that when a person has had yellow fever, smallpox, and certain other diseases, he is not likely ever again to suffer from these infections. Why is this? It is due to what doctors call immunity. What is immunity ? Briefly stated, the theory of immunity is as follows : It is supposed that the cells of the body have certain abil- 246 THE SCIENCE OF LIVING ities to combine with the poisons of disease. This ability of the cell to unite with poison might be represented to the mind by saying that each cell had a number of little arms. In conditions of health, these arms are probably devoted to the work of taking up food to nourish the cell; in disease they have power to reach out and take hold of poison. These arms are called receptors; and one of the theories of contagious diseases and other infections is that the poisons circulating in the blood are united to these little receptors of the cells. Under the influence of the disease, the cells are stimulated to make large numbers of extra receptors, and it is thought that receptors may be even thrown out from the cell and circulate in the blood as the anti-toxic bodies be- fore mentioned. In hereditary immunity, it is supposed that the individ- ual is born with these receptors for some particular dis- ease either absent, or else all satisfied previous to birth. In acquired immunity, these receptors of the cell are supposed to be all satisfied when an individual has the disease once say, for instance, yellow fever so that yellow fever poisons that may enter the blood in the future are not able to attach themselves to any of the body cells. And this would confer life immunity. In the case of some diseases, such as diph- theria and others, it would seem that the receptors do not remain long satisfied, and so after a short lapse of time, a few months or years, the individual can have the disease again. Immunity is sometimes spoken of as " natural " and " arti- ficial " natural immunity referring to the process of sat- urating the cells of the body by means of natural reaction to the disease when once contracted; whereas artificial im- munity refers to such instances as vaccination against small- pox, and diphtheria anti-toxin. In the latter case, the horse has diphtheria and develops large numbers of anti-toxin bodies, which are thrown out into the blood; and then this blood is found to be effective in destroying diphtheria poisons when introduced into the blood of a child suffering from diphtheria. In the other case, the cow has smallpox HOW THE BODY RESISTS DISEASE and develops a milder form of disease called cowpox; then the immunity developed by the cow against the disease (and many of the immune bodies are found circulating in the blood of the animal) is administered to man by means of vaccination. In this way the patient gets the benefit of the cow's immunity, and hence it is termed acquired immunity. It must not be forgotten that man, when perfectly healthy, would probably be immune from all disease. Hence, what we term immunity in this connection here, is merely an effort to explain the processes whereby the body, when once it has had a disease, will not, in some instances, ever again contract it, while in others it will be found immune for many years. It is not altogether known just how this immunity is conferred, but the foregoing is representative of the latest theories advanced by the scientific workers who are search- ing along these lines. HOW TO INCREASE VITAL RESISTANCE It must be apparent from a study of this chapter that it is highly important that man should know how to cooperate with Nature in her efforts to resist disease. This coopera- tion must be largely shaped and regulated by the imme- diate struggle in which the body may be engaged; but pre- ventive medication is by far the most valuable. An ounce of prevention is worth a ton of cure, when it comes to in- creasing vital resistance. We should treat our diseases be- fore we get them. By this we mean, develop such a store of vital resistance and acquire such a stock of vital energy as to make the physical constitution impregnable to the on- slaughts of the microbe. How can this be done ? The reader is referred back to the earlier chapters dealing with Breathing, Exercise, Sunlight, Diet, Bathing, etc., and to the chapter on Fresh Air to fol- low. All these seeds of health should be diligently sown in the daily practices of the individual. They are sure to grow and yield a bountiful harvest of strong vital resistance. Briefly summed up, vital resistance is secured by living a natural life, the simple life, the obedient life. Study dili- 248 THE SCIENCE OF LIVING gently to find out God's laws of life and their application to you, and then faithfully and conscientiously live up to your light. Live the outdoor life as far as possible. Sleep out of doors, if you can't work out of doors. Take regular and systematic exercise. Keep your dietetic habits in harmony with nature. Don't overeat. Eat foods that will increase the alkalinity of the blood. To do this, it will be necessary to avoid carefully an excess of protein ; that is, such sub- stances as flesh-foods, cheese, beans, etc. Study well the food you require to keep up your weight and strength; then eat with a clear conscience, giving no thought whatever to digestion. Worry over one's diet is the surest way to get dyspepsia. Eat your bread as the early disciples ate theirs " with gladness of heart," chewing it thoroughly, and trust- ing the wonderful powers of digestion to do the rest. See that the bowels are kept regular and active. Con- stipation is responsible for a large share of headaches, de- pressed feelings, and, we might say, failures in life. Don't allow poisons to accumulate in the intestinal tract, where they will be reabsorbed into the blood to irritate the nervous system and interfere with all the work and pleasures of life. The various means by which the bowels may be kept active and regular cannot be considered here, but one most val- uable item may be mentioned, and that is, promptness and regularity in attending to the calls of nature. Conscientiously avoid taking into the body anything an- tagonistic to health, or that will lower its resistance. Such substances as tea, coffee, the majority of poisonous drugs, opium, morphine, cocaine, tobacco, etc., including alcohol, all lower the vital resistance of the body and make it more susceptible to the attacks of disease. Anything which promotes the circulation of the blood and increases its alkalinity, is of high value in increasing the re- sistance against the invasion of disease germs. These con- ditions are best accomplished by means of the cold bath the swimming bath, plunge bath, cold tub bath, cold pour, cold shower bath, cold spray, the rubbing cold wet sheet HOW THE BODY RESISTS DISEASE 249 pack, the cold hand bath, or cold mitten friction, which con- sists of rubbing one part of the body at a time with a rough mohair mitten, dipped in ice water, thoroughly drying that portion of the body before treating another. This is es- pecially adapted to bedridden patients, and those whose powers of reaction are somewhat enfeebled. Fresh fruit juice also increases the alkalinity of the blood. Keep the mind peaceful and the conscience clear. All phases of fear, as well as all the passionate emotions in which fear is a factor, such as anxiety, envy, jealousy, grief, worry, hatred, despondency, revenge, remorse, etc. all di- rectly and powerfully influence the physical health through their depressing effect, primarily upon the cerebro-spinal nervous system, and reflexly upon the sympathetic nervous system. CHAPTER XVII REST AND SLEEP, OR THE RENEWED LIFE THE HUMAN BRAIN. ANATOMY OF THE NERVES. SYMPATHETIC NERVES. PHYSIOLOGY OF THE BRAIN AND NERVES. REFLEX ACTION. ENERGY GRANULES. PHYSIOLOGY OF THE SYMPA- THETIC NERVES. THE SPECIAL SENSES. HOW WE THINK. THE VALUE OF SLEEP. THE VALUE OF RECREATION. SOUND SLEEP. INSOMNIA. BRAIN FOODS AND BRAIN POISONS. IN- STINCT. THE MISSION OF PAIN. HEREDITY AND PERSONALITY. THE nervous system is the channel of communication between man and his Maker. The brain is the citadel of will, reason, judgment, and choice ; it is the sanctuary of the moral nature, the dwelling-place of conscience, and the abode of the spiritual emotions. (Fig. 31.) THE HUMAN BRAIN. The brain consists of three parts: the upper brain, the middle brain, and the lower brain. The brain substance consists of the cell-bodies of untold thousands of little nerve cells. These little brain cells or centres have numerous nerve fibres going to and coming out from them. The brain is richly supplied with blood-vessels, and con- tains many lymph channels. At the base of the brain, the blood-vessels form a perfect circle which allows of the free and even distribution of the blood, and the equalization of its pressure. The basal ganglia are certain small collections of nerve matter at the base of the brain, which have to do with the regulation of many special functions. No one knows the number of cells in the brain, but they have been estimated to run from three billion to one hundred billion. 250 REST AND SLEEP, OR THE RENEWED LIFE 2$ I ANATOMY OF THE NERVES The nervous system is in reality a continuation or ex- tension of the brain. The spinal cord extends from the lower brain at the base of the skull down through the spinal canal, giving off nerve branches on either side, which later divide into anterior and posterior roots, and which eventually encircle the entire body, extending out to the arms and hands, and down the legs to the feet. The entire nervous system is composed of these individual nerve units called " neurons." (Fig. 31.) The neuron consists of a cell body with numerous branches, one of which is usually longer and larger than the others, and is the branch over which the nerve cell sends its outgoing impulses. The branches over which the incoming impulses pass, are usually smaller and more numerous. The ends of these branches form small tufts designed for making contact with the processes of other nerve cells. The nerve paths, therefore, are really not continuous. From no part of the body can nerve impressions pass over a continuous tract to the brain. They must pass over from one to three different nerves in reaching the brain centres. The nerves belonging to the sensory or voluntary nervous system are usually covered with a sheath, which serves as a sort of insulation, and may be compared with the rubber or gutta-percha insulation of electric wires. All up and down the spinal column, nerve branches cross back and forth from the various nerve tracts. The great majority of the nerve fibres cross over from one side to the other as they are leaving the spinal column and entering the brain. This explains why a blood clot on the right side of the brain produces paralysis on the left side of the body. Sympathetic nerves. While the nerves coming from the brain and spinal cord have to do with the body's sensations, movements, and voluntary acts, all the vital processes of the life, including breathing, the circulation of the blood, diges- tion, nutrition, elimination, etc., are entirely regulated by the sympathetic nervous system. This system is formed by 252 THE SCIENCE OF LIVING a double chain of nerve masses, extending on either side of the spinal column from the base of the brain to near the end of the spine. Special collections of nerve matter are found in the chest and pelvis, while an enormously large mass is found in the abdomen, known as the solar plexus or " ab- dominal brain." (Fig. 32.) Similar nerve masses of the sympathetic system are also found in the walls of all the in- ternal organs. These sympathetic nerve chains on either side of the spine are connected by cross branches, while throughout the body the two nervous systems make numerous contact, often by means of certain special relay stations, otherwise known as " ganglia." PHYSIOLOGY OF THE BRAIN AND NERVES The various centres of feeling and voluntary action are found on the outside, or superficial portions of the brain. The centres of conscious thinking are located over to the front, while the centres controlling muscular action are lo- cated in the middle of the brain. The brain centres for the eye, ear, nose, etc., are toward the back and lower part. The nerves passing from the brain or going to it through the spinal column are either sensory or motor nerves. The sensory nerves carry impressions from the skin, the muscles, the special organs of sense, and from various other parts of the body to the brain centres; while the motor nerves carry impressions of instruction and movement, from the brain to the muscles and various other organs. The basal ganglia already mentioned serve as sort of middlemen, or as private secretaries to the brain centres. When certain physical acts such as walking, writing, etc., are frequently performed, these basal ganglia take upon themselves to carry on these habitual movements without worrying the brain. All that is necessary is to start the process by orders from the higher centres. This accounts for the formation of physical habits, both good and bad, and also explains why it is so difficult to break oneself of a habit already formed. The Brain and Nervous System Types af Nerves FIG. 31. The Nervous System and the Nerves. REST AND SLEEP, OR THE RENEWED LIFE 253 Refiex action. The nerves passing back and forth across the spinal column, connecting the various incoming and out- going nerve tracts, serve the purpose of creating a short cut for the passage of nerve impulses in the spinal column. For instance, if you touch a hot stove unawares, the im- pressions of burning and danger do not have to pass to the higher centres of the brain in order to secure the instan- taneous withdrawal of your hand. The sensation of pain in the finger is immediately flashed over the sensory nerve to the spinal cord, and here, by means of the cross-nervous- connection, reflex action takes place. That is, the nerves passing to the muscles controlling the hand are immediately excited, and at once despatch the necessary orders to the proper muscles to withdraw the hand from danger. This constitutes reflex action, and practically all the muscles of the body have their reflex centres in the spinal column. In this way, the eye can be closed without thinking, when danger threatens. It is also by this reflex action that we cough to remove mucus from the throat, sneeze to throw ir- ritating substances out of the nose, and vomit to empty the stomach when nauseated. Nerve impulses are carried back and forth, to and from the nerves, by currents of neuricity, a mysterious substance which in many ways resembles electricity, and which can be measured and studied in the same manner as electrical cur- rents. It probably is a form of electricity. Energy granules. When the healthy nerve is rested, as in the morning after a good night's sleep, the cell body, under the microscope, appears to be filled with large numbers of small, sand-like granules. These granules represent the energy accumulated during rest and sleep. As the nerve begins its day's work, and as the day wears on, these gran- ules gradually disappear, until at night, when the body is fatigued and the brain is sleepy, the nerve cells are found to be free, or almost free from these granules. All the energy has been used up. It would seem that the nerve cells during rest and sleep actually accumulate energy, and these sand-like granules 254 THE SCIENCE OF LIVING might be fittingly compared to powder, the explosion of which generates a wave of nerve or electrical energy, which flashes over its branches, carrying the messages which the thinking part of the cell originates; for each little cell-body must be regarded as a small brain. The larger brain of the skull, and the great solar plexus of the abdomen are merely vast collections of untold millions of these tiny nerve cells or brain bodies. The collecting together of their long branches and their arrangement in bundles or cables, creates the spinal cord, containing almost a dozen separate bundles of nerves, part of which go up to the brain and part of which are coming down. PHYSIOLOGY OF THE SYMPATHETIC NERVES The sympathetic nervous system has its headquarters in the abdomen the " abdominal brain." The sympathetic nerves spread to every part of the body, especially to the so- called vital organs, which have to do with the maintenance and regulation of life. They control the heart, lungs, stomach, liver, kidneys, bowels, etc. It is apparent that man has two brains two nervous sys- tems. He has two sources from which come orders to reg- ulate and control the body; and it is well that this is so, for such an arrangement makes it impossible for human be- ings rashly to commit suicide by stopping the heart or ceas- ing to breathe. You can stop breathing for a few seconds, but as soon as enough CO 2 gas collects in the blood, the respiratory centres are excited, imperative orders to breathe are sent to the lungs, and you can no longer hold your breath. You may give orders to the heart to stop beating, but it will not obey. Seventy times a minute it receives the command of the sympathetic nerves located in its muscle, to beat, and in faithfulness it responds. Only within certain lim- its can you increase or decrease its beat, and then, as a rule, only by increasing or decreasing the necessity there- for. The further wisdom of this dual nervous system is shown by the fact that the mind and muscle of man wear out from F I G . 3 2 .- The 5 rmpathetic Nervous SYS tern . REST AND SLEEP, OR THE RENEWED LIFE the day's work, and sleep is absolutely necessary to muscu- lar recuperation as well as for mental rest, to enable the nerve cells to reassemble their disappearing energy granules. But while the man is asleep, the functions of heart and lungs, as well as the work of digestion and nutrition, must of necessity go on without interruption, and this is made possible by the fact that these organs of life and nutrition are under the control of the sympathetic nervous system, which never slumbers nor sleeps from the cradle' to the grave. So a man may take his required rest and unconscious sleep, but all the while the ever-watchful sentinels of the sympathetic nerve centres carry on the vital functions of the body without interruption never the loss of a single heart beat or the lapse of one respiratory cycle. THE SPECIAL SENSES The special functions of the body are carried on and reg- ulated by means of special senses special nervous mechan- isms such as that of the eye, the ear, the tongue, the nose, the sense of touch, etc. i. Sight. The camera, by the action of sunlight on sil- ver salts, takes pictures in black, or shadow. Now, the construction of the eye is somewhat after the fashion of the camera, except that the pictures of the eye appear in white, and every color of the object observed is ac- tually reproduced. The pigment or paint for the coloring of objects on the retina of the eye is obtained from the liver, and comes from the bodies of the dead red blood corpuscles. As the form and color of objects seen through the eye change, the pictures painted upon the retina must also be changed. It requires time for the invisible artist con- stantly painting these pictures, to change the outlines, and this explains why the projecting spokes of the rapidly re- volving wheel present a solid appearance, and also why a bright object, when viewed for some time, can be seen for a moment after turning away from it. It takes time to ef- face the pictures upon the retina and produce others in their place. 256 THE SCIENCE OF LIYING By means of the nerves passing from the retina of the eye to the sight centre of the brain, all pictures appearing in the eye are reproduced in the brain. Modern science has achieved the wonderful feat of communicating a photograph by electricity over a wire for hundreds of miles, but this wonderful accomplishment has existed in the normal eye and mind since the dawn of creation. Another mystery about sight is that the objects seen actually appear on the retina of the eye upside down, and yet, when transmitted to the sight centres of the brain, everything is suddenly and wonderfully reversed, and appears right side up. 2. Hearing. The ear is a trumpet-like expansion to col- lect sound waves. The ear drum vibrates in unison with the sound waves. Immediately connected with the drum are found several little bones so arranged as to magnify the sound, somewhat after the fashion of the transmitting de- vices of the modtrn telephone. There is also a provision for decreasing sound when too loud. The most wonderful part of the medium of hearing is the organ of Corti, which re- produces the sound for the recognition of the hearing centres. This wonderful little organ resembles both the harp and the keyboard of a piano. It contains about twenty- five thousand separate strings. While we are asleep, the eyes of necessity are closed, but the ears are never closed. When we are sound asleep, the hearing is in function, but the hearing centres have been so trained that they will not respond to ordinary sounds that are heard during sleep. They are aroused only by the ex- traordinary or unusual. This fact probably explains the curious interweaving of certain sounds heard at night into the dreams. The physics connected with the science of light sound, etc., were fully discussed in the early chapters of this book and will not be touched upon in this connection. 3. Smelling. The sense of smell, having its end organs in the nose, and having special centres in the brain, is one of the most remarkable of the special senses. It is highly developed in many of the lower animals (as the dog), REST AND SLEEP, OR THE RENEWED LIFE 257 but poorly developed in modern man. The nose seems to be able to recognize an almost unlimited number of odors; and while light waves, sound waves, substances tasted, etc., have been carefully classified, strange to say, no one has ever been able to classify odors. We usually describe what we smell by comparing it with something else. If the sense of smell were normal and the individual healthy, this special sense, in connection with the sense of taste, would prob- ably serve as a fairly reliable guide to the selection of proper and wholesome food, and the avoidance of poisons and other dangers. The sense of smell is greatly injured by the use of snuff, cigarettes, etc., as well as by constant living in polluted atmospheres, or by the inhalation of air containing poisonous and irritating gases. 4. Taste. The sense of taste is connected with the mouth and tongue; more largely the latter. We really have but four tastes: bitter, sweet, sour, and salty. Apparently we enjoy other tastes, but in reality we smell many of the substances which we think we taste. The enjoyment con- nected with the sense of taste, therefore, is largely de- pendent upon the sense of smell. For instance, if you eat an onion, you apparently taste many flavors, but if you will hold your nose while eating the onion, or eat it when you are suffering from a very bad cold, you will find it is almost tasteless. The sense of taste, inasmuch as it indirectly regulates digestion and nutrition, proves to be one of the most im- portant of all the special senses. Its vital influence in con- nection with digestion and metabolism was fully set forth in the chapters on Digestion and Nutrition. 5. The sense of touch. The sense of touch is located throughout the skin, and is commonly made to include the special senses of temperature, weight, location, etc. It depends on a vast network of nerves which end in the skin, and which are reflexly connected with the spinal cen- tres which control the muscles. This sense is also con- nected with certain higher centres of recognition in the brain. 17 258 THE SCIENCE OF LIVING The function of the special senses connected with touch is to report constantly to the higher nerve centres the con- dition of the body with respect to temperature, danger, con- tact, station, etc. HOW WE THINK. The brain is the organ of thought just as the stomach is an organ of digestion. It handles thought just as the stomach handles food. The brain probably does not origi- nate thoughts any more than the stomach originates food. The stomach digests the food we put into it. The brain digests the sensations, impressions, perceptions, thoughts, etc., which are placed in it. Ideas are mysteriously hatched out in the brain. They appear sometimes to have come from without. We are almost startled with the suddenness with which we get a new idea. We sometimes describe such an experience by saying: "An idea has just come to me," or " A thought has struck me." While the origin of thought is enwrapped in more or less mystery, the process of thinking is perhaps better under- stood, although imperfectly. It will be remembered that the nerve cells contain numerous branches, and that while no two nerve cells are actually connected, they ?.re able to communicate freely with one another by means of these various branching feelers. For instance, you try to recall the name of a friend, and you cannot. You are sure you know it; you were about to speak it, but it went from you. In the meantime, the various branches of numerous nerves are in vibration, feeling out anxiously to get in touch with to complete the circuit, as it were with the memory cell which holds the name you are trying to recall. Directly the cell is found, contact is made; the circuit is completed; and, like a flash, the name of your friend arises in your consciousness and you are able to speak it. At night, when the energy granules are all used up in the nerve cell, and it is unable to continue the activity of its many processes, its little branches retract. The contact between the untold millions of cells in the brain is in this REST AND SLEEP, OR THE RENEWED LIFE 259 way more or less broken, so that it is very difficult to remain awake. The eyelids grow heavy, the centres of conscious- ness are dulled, the muscles relax, the head begins to nod, and you are all but asleep before you know it. THE VALUE OF SLEEP S t / Periods of regular physical rest and sound sleep are . , essential to the health of mind and body. The average individual requires about eight hours' sleep. Some appear to do well on six or seven, and still others seem to require TT* nine. The human body, if properly nourished and regularly rested, possesses the power of automatic repair. We are not, like the locomotive, compelled to go to the machine shop once a year for repairs, unless we have so treated our bodies that they have not been able, day by day, to repair the damage incident to the wear and tear of ordinary life. If rest by day and sleep by night have been insufficient, or if other causes affecting the nutrition have been in operation, it is likely that we shall be forced to go to the machine shop (the sanitarium or hospital) now and then, to give the body a chance to catch up and carry forward its work of repair. A universal indictment should be brought against the American people in that they eat too much and sleep too little. THE VALUE OF RECREATION Even regular sleep is seldom sufficient to enable the average man to keep in good physical health. The nervous system demands occasional periods of diversion and recre- ation. As a general rule, the health is best promoted by recreation which brings us close to nature. Go to the for- ests ; visit the running streams ; tramp over the fields ; gather the wild flowers; cultivate the soil. Many of the modern methods of amusement and recreation are anything but healthful, as they enforce the indoor life and frequently necessitate the breathing of impure air in crowded amuse- ment places, while the exciting scenes that are presented 260 THE SCIENCE OF LIVING are in no way calculated to rest overwrought nerves and tired bodies. Suitable recreation certainly has a place in modern hygiene. It is exceedingly unwise to work either mind or body continually without rest and change. The ideal rest- ing posture, when thoroughly worn out, is that of reclining, while the best sleeping posture is to rest the body upon the right side, slightly inclined toward the face. This is not only the position of least embarrassment to the heart in its action, but is the position that also favors the stomach in emptying itself, provided food is still present in that organ at the time of retiring. The weekly Sabbath day should be made as nearly as possible one of real rest. Cease from mental and physical labor. Even with one day of rest in seven, the average American, in his extraordinary pursuit of riches, fame, and power, would be greatly benefited by a half holiday in the middle of the week. If mind and body are robbed of their natural weekly period of rest, it will be found that Nature is an unerring bookkeeper, and that sooner or later she will demand repayment of all rest denied her, which demand you will be compelled to meet with compound interest added. SOUND SLEEP. Natural sleep on the part of healthy man is perfectly sound; entirely free from dreams. That is, upon awaking in the morning, the individual does not remember having had dreams. It is highly probable that all of us dream more or less throughout the night, but it is dreaming of a natural order and not the sort that is remembered on awak- ing. The conditions requisite to good, sound sleep are as follows : 1. Reasonably good health, with freedom from pain or other unpleasant sensations. 2. Comparative quiet, but it is remarkable how soundly some city dwellers learn to sleep in spite of all sorts of REST AND SLEEP, OR THE RENEWED LIFE 261 noises and other disturbances. They seem to get used to these night sounds, and yet they probably do not enjoy the sound sleep of the country citizen. 3. A peaceful mind. A tranquil state of mind during the day and just before retiring, greatly favors refreshing sleep. While a reasonable degree of mental weariness favors sleep, we should remember that worry is the greatest dis- turber of sleep known' to modern civilization. Sleep is an antidote for work, but not for worry. The chronic worrier, even when sleeping eight or ten hours, awakens unre freshed and fatigued in the morning. 4. A clear conscience. Condemnation of conscience, mental uncertainty, and moral warfare affect the sleep of a large number of people. As a rule, such conditions of mind and morals affect all persons except those who have become habituated to sin, and whose consciences probably offer very little remonstrance to their ways of vice. 5. A non-toxic blood-stream. Those whose blood is filled with the poisons of tobacco, alcohol, and other substances, are seldom good sleepers, unless under the influence of some drug. Even tea and coffee cause sleep to depart from many. 6. Freedom from constipation or auto-intoxication. The poisons absorbed from the bowel render the blood irritating to brain and nerves, and are responsible for much sleepless- ness. 7. Normal blood-pressure. Those suffering from high blood-pressure, which is frequently manifested by throb- bing of the head, ringing of the ears, restlessness, etc., often find it difficult to secure sound, refreshing sleep. A warm bath, or other means of lowering the blood-pressure, will often enable such sufferers to sleep well. The neutral bath is even better. 8. Fresh air. Fresh air, better cold, is an excellent sleep- producer. 9. Good digestion. An empty stomach undoubtedly favors sound sleep, especially on the part of some nervous dyspep- 262 THE SCIENCE OF LIVING tics. While sleep does not interfere with digestion, digestion does interfere with sleep in the majority of people. Late suppers banish sleep in the case of many nervous people. 10. Weariness without fatigue. Physical weariness (not fatigue) favors sleep. Great fatigue may be a cause of the most obstinate sleeplessness, while ordinary physical wear- iness, resulting from a reasonable amount of exercise, greatly favors sound sleep. INSOMNIA. People who do not sleep reasonably well are suffering from some physical disease, or else they are victims of some unnatural mental tension that requires to be looked into and immediately remedied. The victims of sleeplessness can make no greater mistake than to begin the use of sleep-pro- ducing drugs. While these powerful drugs, which relieve pain and produce sleep, are of great value in the hands of the wise physician during times of great suffering or grave disease, they are a snare and a delusion when administered by the patient himself in the treatment of ordinary insomnia. The rational treatment of insomnia consists in surround- ing oneself with those conditions which favor sound sleep; removing from one's experience all disturbing influences of a physical, mental, moral, or social nature; faithfully prac- tising the principles of hygienic eating and drinking; and persistently using the neutral bath and other forms of treat- ment which ordinarily relieve sleeplessness, as outlined in the chapter on Bathing. Some people sleep ordinarily well at night, but wake up in the morning tired; sometimes it seems as if they could scarcely get out of bed. Such individuals usually have a bad taste in the mouth, a dull feeling at the back of the head, and their skin is usually tinged a dingy brown, espe- cially under the eyes. Such persons are suffering from chronic auto-intoxication, or else they are the victims of chronic nervous exhaustion, a condition sometimes called brain fag, or near nervous prostration. REST AND SLEEP, OR THE RENEWED LIFE 263 Those suffering either from nervous exhaustion or auto- intoxication, or both (for they frequently co-exist), will find relief from their distressing condition, not by swallowing bottle after bottle of blood-purifiers, but rather by the con- scientious, careful practice of the hygienic life. Proper diet, water-drinking, regular bathing, systematic exercises, cleans- ing of the bowel, and the relief of constipation, together with proper periods of rest and sleep, will enable Nature, if given a little time, thoroughly to recuperate her de- pleted powers and to replenish her exhausted energies. Such patients will not obtain relief by the most rigorous at- tention to a single line of treatment, such as diet or exercise or baths; it will require the combined influence of all the light and truth of modern hygienic living to uplift such suf- ferers and enable them to place their feet firmly upon the highway of health. BRAIN FOODS AND BRAIN POISONS Fish, apples, celery, and various other foods have some- how gained a reputation as being " brain foods " or " nerve foods." There is little or no foundation to these theories re- specting brain foods. All foods which make rich, red blood are brain foods, and are nourishing to the nervous system. The nerve tissues require phosphorus and certain other salts which are to be found in a variety of food substances, to- gether with the other elements required for the nourish- ment of brain and nerve. Nerves are among the first tissues in the body to suffer from the influence of poisoning. All the narcotics are I poisonous to the nerves, including alcohol, morphine, cocaine, tobacco, tea, and coffee. The nerves are also sorely crippled by various poisons which are generated within the body, if they are allowed to accumulate in the blood-stream such poisons as result from chronic constipation, intestinal fer- mentation, putrefaction, etc. These are all poisonous to the nerves, and when the blood is saturated with them the brain and nervous system are affected, stupefied, and unable to do -f a normal amount of work. 264 THE SCIENCE OF LIVING INSTINCT Man and animals possess both reason and instinct, the man possessing more reason, while in the animal, instinct predominates and reason is present in but small degree. There can be little doubt that animals reason. A careful study of the ant species alone is sufficient to convince the most sceptical that these creatures possess some sort of reasoning power. They conduct raiding expeditions under the direction of leaders; they build their houses with provision for raising fungi for winter nourishment; they capture weaker tribes and enslave them, and after the fashion of luxurious human beings, they live in idleness while their captured brothers toil for them; they are wise enough to feed and care for the ant-cow, from which they milk a substance resembling honey. Domestic animals will learn to open doors and unlatch gates by observing their masters perform these acts. Monkeys have been taught to pick cotton, and chimpanzees to bake bread. It must be admitted that recent experiments go a great way toward proving that animals perform many of their wonderful feats from " habit " training and not from reasoning. Man has had his instincts blunted. He must, in his pres- ent state, be guided largely by reason, in all physical habits and in matters pertaining to health and disease; neverthe- less, many of our instincts are still inherent, such as thirst, hunger, sleep, etc. The sagacity and acumen which char- acterize the homing pigeon, the shepherd dog, the blood- hound, and various other animals, is largely wanting in the human species. After all, the radical difference between the mind of man and that of the animal may be summed up by saying that man is a moral creature. Animals never pray; neither do they worship. It is instinctive with men to worship a God and to pray. The most ignorant and barbarous of people have some form of religion. REST AND SLEEP, OR THE RENEWED LIFE 265 THE MISSION OF PAIN Pain is the expression of the displeasure of the nervous system. We have spoken of it elsewhere as " the physical conscience," whose design is to warn us of imminent danger or impending doom. Pain is not sent as a punishment. It comes as a natural consequence of irritation or poisoning of the nerves and brain. Pain should be looked upon as a warning signal, designed to lead us away from the paths of disease and danger. Its voice should be heeded. It is not enough to resort to some pain-killer or powerful nerve poison which serves quickly to silence the friendly voice of pain, but in no wise works to remove its cause. It is true that pain must be relieved when it is of great severity or long continued, but there are many simple measures, such as the application of heat, pressure, etc., which are often perfectly successful in the relief of pain, and which will enable us to avoid the unpleasant and disastrous results that attend the use of the pain-relieving drugs, such as cocaine and morphine. HEREDITY AND PERSONALITY The nervous system is greatly concerned with the main- tenance of personality. The material body is constantly changing. The average man eats his own weight of solid food every month. Some parts of the body are changing every few hours, others are changing every week or every month, but the nervous system undergoes the least change; and this is why nerves are so slow of regeneration when they have been injured by accidents, paralysis, or surgical operations. Other tissues will repair themselves in a few days, but injured nerves often consume years in their recovery. The stability and permanency of the nervous system con- tribute much to establish the personality of its owner. Matter may change, but the same mind continues to direct the new matter along the same old lines. 266 THE SCIENCE OF LIVING Heredity, that mysterious influence by which the person- ality and traits of the parents are handed down to the children, is no doubt effected in a measure through the means of the nervous system. Children sometimes partake more largely of the character of one parent, or may equally resemble both parents, or may even take after a remote ancestor, oftentimes skipping one generation. It is a mistaken notion to believe that disease is inherited. Outside of that loathsome disease, syphilis, no disease is transmitted from parent to child. Children do not inherit tuberculosis or any other disease, with the exception above noted. Children do inherit the constitutional weaknesses and the disease-tendencies of their parents. Although the child does not inherit tuberculosis from his parents, he may inherit both weak lungs and a low vital resistance, and there- fore be predisposed to contract tuberculosis when he is ex- posed to it, as he surely will be soon after birth. By proper attention to the laws of hygiene, the assiduous cultivation of health, the conscientious living up to the laws of one's being, the majority of people who have inherited constitutional weaknesses and tendencies to certain diseases, can entirely rise above their physical surroundings and de- velop a constitution far superior to that of their parents they can hope finally to be free from well-nigh every hered- itary taint and weakness. CHAPTER XVIII FRESH AIR, OR THE OUTDOOR LIFE THE ATMOSPHERE. THE BAROMETER. COMPOSITION OF AIR. MOUNTAIN SICKNESS. HUMIDITY. HOUSE VENTILATION. STOVE VENTILATION. AlR CHANGE. THE CHIMNEY. AlR FLUSHING. HOUSE TEMPERATURE. INLETS AND OUTLETS. POISONOUS GASES. HEALTH AND THE ATMOSPHERE. OXYGEN THE VITAL FUEL. BEDROOM CLIMATE. INDUSTRIAL VENTILA- TION. SCHOOL VENTILATION. VENTILATION OF PUBLIC BUILD- INGS. M AN lives at the bottom of a vast ocean of air. This atmospheric sea is held close to the surface of the earth by the force of gravity. THE ATMOSPHERE This layer of air probably extends upward from one hun- dred to two hundred miles. The density decreases as we ascend. The pressure of this ocean of air upon the body is borne without inconvenience, because it is equal in all di- rections. The barometer. Air pressure is measured by an instru- ment called the barometer, a glass tube thirty-six inches long, sealed at the upper end, bent at the lower end so as to present a long arm about thirty inches, which is filled with mercury. This liquid metal descends into the short arm until the longer column of mercury stands about thirty inches high (760 millimetres at sea level) ; therefore the weight of this column of mercury thirty inches high must be equal to the weight of a column of air of the same diameter as high as the atmosphere is deep. The weight of the thirty-inch column of mercury one inch square 267 268 THE SCIENCE OF LIVING is fifteen pounds. Therefore, atmospheric pressure at the sea level is fifteen pounds to the square inch. The heavier the air, the higher will the long arm of the mercury rise, and vice versa. For if the air presses down on the short arm of the mercury, the liquid metal must rise just so much in the long arm. In foggy weather the barometer is low, because at such times the atmosphere is lighter and therefore does not force the mercury up. Notwithstanding the dense appearance of the atmosphere on misty mornings, it must be remembered that fog, being watery vapor, is much lighter than the atmosphere, and this explains the low barometer just before an approaching storm, when there is much moisture in the air. Hygrometers are instruments for measuring the amount of moisture in the air. Ballons rise in the air because they contain either heated atmosphere or other gases lighter than air. Air may be compressed by means of the condensing-pump, or it may be taken out of any cavity by the air-pump, producing a vacuum more or less complete. Composition of air. .While air is invisible, it neverthe- less has substance. One cubic foot weighs 564 grains. Analysis of pure air gives the following: Nitrogen 78.35 parts. Oxygen 20.77 " Watery vapor . 0.85 " Carbon dioxid (CO*) 0.03 " loo.oo parts. The presence of CO 2 gas in expired air is well shown by exhaling through a tube into a glass of clear filtered lime water, which quickly becomes turbid, indicating the presence of carbonic acid gas. The atmosphere is not a chemical compound. It is prac- tically four-fifths nitrogen and one-fifth oxygen. These gases are simply mixed together, constituting what is known FRESH AIR, OR THE OUTDOOR LIFE 269 as a mechanical mixture. The purpose of the nitrogen seems to be that of a " filler " so far as animal respiration is concerned; that is, to dilute the oxygen down to about twenty per cent, the strength just suited to animal breathing. Ozone, that peculiar, refreshing substance which is smelled in the air after a thunderstorm, is nothing more or less than free oxygen itself atoms of oxygen which have been separated from one another by means of electrical dis- charges. It is very wholesome and highly destructive to all forms of germ life. Mountain sickness. In ascending mountains, as the air pressure decreases, dizziness may be observed as the resu't of blood accumulating in the skin, thereby decreasing the amount of blood in the brain. Hemorrhage from the nose results from the same decreased pressure in the nostril, al- lowing the thin capillaries to rupture. Roaring in the ears is due to decrease of atmospheric pressure in the external ear, causing a congestion of blood in the internal ear. The Eustachian tubes going from the pharynx to the internal ear, are intended to regulate air pressure in the ear at all times. The reader may have noticed in ascending or descending in elevators in extremely high buildings, just be- fore reaching the top or the bottom of a very quick trip, a sensation in the ears as if air were escaping, due to the in- flation or deflation of the Eustachian tube from change in atmospheric pressure. Mountain sickness, accompanied by vomiting, etc., is probably due to a deficiency of oxygen, owing to the light- ness of the atmosphere. Humidity. As affecting health and disease, the matter of humidity, the amount of moisture in the air, is of equal im- portance with the heat during a hot spell in the summer. More deaths take place at times when the humidity is greatest. Increase in the humidity also lessens the evaporation of water from the skin, thereby decreasing elimination. A moist, cold atmosphere is far more distressing than cold, dry air. Twenty degrees below zero in the far North 270 THE SCIENCE OF LIVING where the air is dry, does not affect one as much as a tem- perature above zero in a lake region like Chicago, where the cold air contains more or less moisture. HOUSE VENTILATION The outdoor life insures the blessings of the vitalizing influence of sunlight and the stimulation of pure, refresh- ing air. The present warfare against impure foods is com- mendable, but it is equally important that we should begin a crusade against impure air, for practically all our public buildings and the majority of our modern mansions, as well as our humble cottages, are utterly devoid of any provision whatever for ventilation. The crying need of the hour is for a school of architecture competent to design our dwell- ings with a view to adequate and scientific ventilation of every room during every hour of the day and night. In the study of ventilation it must be remembered that cold, dry air is the heaviest, and that warm, moist air is the lightest. When the air in a room is warmed, it expands and therefore rises; colder and consequently heavier masses of air rush in to take its place. This illustrates the blowing of the winds over vast continents, and explains the crea- tion of unpleasant drafts in our efforts at proper ventilation. Stove ventilation. The ventilation of a house heated by an ordinary stove, occurs about as follows: The warm air ascends the chimney, its place being taken by cold air en- tering through doors and windows. The staircase, if there be one, also serves as a sort of ventilating shaft, sucking up from every available source, the warm air, causing the in- rush of the pure, cold air from every possible opening or crevice. It is this arrangement that causes an upward suc- tion of basement gases ground air. For this reason all basement floors should be covered with concrete or asphalt. The presence of human beings or the burning of lights in the room also heats the air and causes it to rise to the top of the room. Air change. The ideal system for winter ventilation is FRESH AIR, OR THE OUTDOOR LIFE 271 to warm the cold air before or as it is being taken into the room. Such a system is fairly exemplified in the modern hot air furnace, when it is provided with a liberal intake for outside air. The air of ordinary living rooms should be changed about four times per hour, while the air of crowded business and manufacturing establishments should be changed six or eight times an hour. Not less than three thousand cubic feet of air per hour must be provided for living rooms, offices, etc., for each per- son. For instance, a small room measuring ten feet every way and containing one thousand cubic feet of air, would be properly ventilated for one person if the air were changed every twenty minutes, three times an hour. If one or two gas burners were used in this room, the air would have to be changed not less than six times an hour. The art of ventilation is the process of making these air changes with- out producing unpleasant drafts. The lungs throw off three thousand gallons (one hundred barrels) of poison air a day, every pint of which will spoil a whole barrel of pure air for breathing purposes ; this, with the contamination of skin exhalations, makes it necessary to provide each person with about 750,000 barrels of fresh air every twenty-four hours. Expressed otherwise : one and one-fourth cubic inches of oxygen is required with each breath; about one cubic inch of carbon dioxid (CO 2 ) with other poisonous gases is thrown out from the lungs with each breath; this pollutes about three cubic feet of air, and with twenty breaths a minute we have each person poison- ing about sixty cubic feet of air a minute or one cubic foot of air a second. This furnishes a practical basis for all systems of ventilation. The difficulty with so many systems of ventilation is that the intakes and outlets work only during one season of the year. That is, while they may work in the summer, the starting of the autumn fires entirely reverses the process, converting inlets into outlets, etc. The chimney. In ordinary dwellings, it is better to de- 272 THE SCIENCE OF LIVING pend upon the chimney as the outlet. Even in the absence -of a fire, the chimney would be a perfect ventilator, were it not for the fact that it is located usually on the outside of the house and therefore exposed to the chilling effects of cold winds. With the chimney in the centre of the dwell- ing, it would constitute the ideal exhaust channel for proper ventilation. Air flushing. Laying aside all the details of inlets and outlets, etc., the important thing in the ventilation of the or- dinary dwelling is to have the doors and windows opened several times each day, to change the air completely; then with provision for proper heating and allowing a reasonable amount of air to come in about the doors and windows, you will have fairly good ventilation for the average house. HOUSE TEMPERATURE. It will be found best to keep the atmosphere of dwellings ranging from 66 to 70. If the temperature is allowed to go much above 70, insensible perspiration is produced upon the skin, the evaporation of which produces sensations of chilliness, and the room will not feel warm until the tem- perature is run up to 80 or above. Had the temperature been kept down to about 70, much of this unconscious sweat- ing and consequent skin-chilling would have been avoided, and the temperature of the room would have been in every way satisfactory. Recent experiments in France go to show that certain dangerous poisons are generated in the expired air when the room temperature is above 68 F. These deleterious substances are not developed in an atmosphere of 68 or below- The greatest error in connection with the modern hot air furnace is in placing its intake in some hallway inside of the house. While this saves fuel, it is a great cause of disease, and it would be far better to spend a little more money in warming up fresh, pure air supplied to the furnace from an outdoor shaft. Smoky chimneys are due to one or a number of the fol- lowing causes: too many stoves on a small chimney; ob- FRESH AIR, OR THE OUTDOOR LIFE 273 struction from soot; too many joints in the stovepipe; the chimney outlet too close to other buildings; or lack of cold air inlets to the room, which would enable the stove to set up a draft in the chimney. INLETS AND OUTLETS. The plan most largely successful is to have the fresh air inlet near the top of the room and the foul air outlet near the bottom, both on the same side of the room. Under this arrangement, the ideal system would be either a stove or an open fireplace which would serve as the foul air outlet. (See F'gs. 33-38.) The foul air outlet should always be located near the floor and connected with either the chimney or a ventilating shaft. There should be an opening 2X12 inches for each person to be supplied with air. This should be free opening in the outlets ; if grating is used, the opening must be almost twice as large. In case of furnace heat or other methods where the air is warmed before entering the room, the outlet must always be located at the bottom of the room, but if the air is admitted cold, the outlet may be placed a little above the floor say about four feet. POISONOUS GASES. While CO 2 is the chief impurity of foul air, it is not the most dangerous. There are other gases from the animal body which are really the poisonous substances, but they are hard to detect their quantity is small. The presence and amount of CO 2 serves as a reliable guide to the detection of these other poisonous gases. There are other impurities in the air such as coal gas, marsh gas, ammonia gas, together with various forms of dust and dirt, also animal and veg- etable organisms. The standard of purity requires that not more than four parts of CO 2 should be present in ten thousand parts of air. 18 Line. FigJS Air Laming in an One Side and Going Dutnn the Other Side Breathing Line __J fy F,g36 Air Laming- in an One Side, and Going Out at the Bottom on the. Opposite Side Breaffjing Line \ Air admitted at the Bottom of Roam and Discharged at the Bottom on Opposite Side . Correct Method: Air Comes in Near Tap and GOES Out Near the Bottom on the Sams 5ide FRESH AIR, OR THE. OUTDOOR LIFE 275 BEDROOM CLIMATE Special attention should be paid to the ventilation of the bedroom, as the average individual spends one-third of his life in bed. If you are so unfortunately situated as to be unable to live and work out of doors, make up your mind that from now on you will fully enjoy the inestimable bless- ing of outdoor sleeping. Open the windows and freely enjoy the life-giving exhilaration of fresh air while you rest at night. Drafts are not in themselves dangerous; they are hurtful only to those who are very weak and debilitated, or when the person is overheated and the skin perspiring. The night air is just as pure, perhaps more pure than day air. The polluted atmosphere of the average bedroom is in one way or another responsible for many modern maladies. Who does not shudder in horror as he contemplates the ter- rible stale and refrigerated air of the damp and unventi- lated spare bedroom? A single night spent in such human death-traps has undoubtedly prepared the way for pneu- monia and other serious infections. The advent of the outdoor bedroom, the sleeping tent, sleeping porch, the window tent, etc., are all to be hailed with joy. They are tokens of a mighty awakening the arousal of the hygienic conscience of the American people to a sense of appreciation of that free and universal boon fresh air. INDUSTRIAL VENTILATION. This is a mechanical age, and our great manufacturing establishments teem with evidences of the ingenuity and fertility of the human brain in devising and producing labor- saving machinery. But while one man can now do the work of ten, by means of machinery acting with perfect precision and almost human intelligence, yet not infrequently the artisan of the twentieth century still breathes similarly pol- luted air and works in the same atrociously ventilated shop that his less fortunate brother of a century ago occupied. 276 THE SCIENCE OF LIVING We are in need of a national uprising, a real awakening with reference to the importance of the adequate ventilation of factories, work-shops, and mercantile establishments. And not until this hygienic revival sweeps over the land, shall we see a material lessening in the death rate from pneumonia and tuberculosis the messengers of Death which now hover over our people, jeopardizing the life and health of all who labor indoors. SCHOOL VENTILATION. The indictment against foul air and improper ventilation must be drawn to cover even the schoolroom, where the men and women of the rising generation the boys and girls of to-day are compelled to sit -for hours in seats which are frequently unsuited to their little forms, predisposing to curvature of the spine, flat chests, etc. Many schoolrooms are poorly or improperly lighted, producing eye-strain and other diseases of sight. The supreme curse of our modern education is to be found in the pernicious ventilation, or the absence of any ventila- tion whatever, in the majority of schoolrooms. Pale-faced, anaemic-skinned, gaunt, hollow-eyed pupils are the product, not merely of impoverished feeding at home or the heredi- tary legacy of the city slums, but also of the vitiated, foul, and polluted atmosphere of our modern schoolrooms. No other cause except that of sheer starvation could exert such a terribly stunting influence upon the rising generation as that of compelling them to breathe impure air daily during the regular periods of school life. This, coupled with in- sufficient ventilation of the bedroom during sleeping hours, is to be charged with much of the stunting, deteriorating effects observed in the modern school child of the great city, in place of wholly attributing these physical degenerations to underfeeding, overwork, overstudy, etc. VENTILATION OF PUBLIC BUILDINGS And inasmuch as our warfare against foul air is in behalf of human health and happiness, we cannot dismiss the sub- FRESH AIR, OR THE OUTDOOR LIFE 277 ject without calling attention to the almost universal ab- sence of any system whatever for ventilating churches, lecture halls, and other places of public assembly. We make it our custom, during the winter season, to advise our patients who are predisposed to bronchitis and penumonia, or those who may have tubercular tendencies, to stay away from churches, theatres, and other places of public congre- gation, because of the great risk they run in going to such places where the air is overheated and foul with the ex- halations of hundreds of people, many of whom are more or less affected with various pulmonary and other diseases. The public buildings of the future should be erected with a view to proper ventilation. The churches and assembly halls of the present should be overhauled and adequately ventilated, that it may be impossible to repeat the experience of the last century, when it was recorded that the air be- came so foul in the churches during midwinter revivals that at a late hour the candles would go out, because of the ex- haustion of oxygen the mourners and worshippers re- garding this as an evidence of God's displeasure with sin- ners; and indeed it was such an evidence, a convincing evi- dence of the folly of trying to feed the fires of soul and body in an atmosphere so vitiated and barren that a single candle could not maintain its flickering breath. Suppose we have an audience room 60X40X15 feet, af- fording a cubic capacity of thirty-six thousand feet. In such a room let us assemble an audience of moderate size say five hundred. Now recall that each person requires one cubic foot of fresh air each second. If all doors and win- dows are tightly closed, it will require but seventy-two sec- onds for five hundred people to poison all the air of this hall by breath pollution. An audience of a thousand will contaminate the air in one-half this time, or in little more than half a minute. What must be the condition of the air in such a room when the audience has remained inside one to two hours without proper ventilation? CHAPTER XIX THE CAUSE OF WORRY GENERAL CAUSES OF WORRY. DESIRE FOR HAPPINESS. TEMPERA- MENTAL WORRY. SCIENCE WORRY. WEATHER WORRY. TIMID- ITY WORRY. CHRONIC DISSATISFACTION. PERVERTED PROVERBS. MENTAL CAUSES OF WORRY. THE WORRY CIRCLE. WORK -vs. RUST. SELF-CONSCIOUSNESS. MENTAL IDLENESS. FRETTING. SPECIAL FEARS, KOODOOS, ETC. OBSESSION. UNREAL TROUBLES. WORRY DISEASES. MORAL AND SPIRITUAL CAUSES OF WORRY. RELIGIOUS UNCERTAINTY. MISGUIDED ZEAL. PHYSICAL CAUSES OF WORRY. MlND DISEASES. CHILDISH WORRIES. OLD AGE WORRY. THE WORRY HABIT. FADS AND DELUSIONS. RE- SULTS OF WORRY. SOCIAL AND INDUSTRIAL CAUSES OF WORRY. HOUSEHOLD PROBLEMS. SOCIETY WORRY. LABOR-SAVING INVEN- TIONS. LABOR PROBLEMS. IN all ages the human race has suffered from the evil in- fluences of worry, grief, and fear; but it has fallen to the lot of our present-day civilization, with its intensity and strenuousness, to suffer in unusual degree, the direful conse- quences of mental strain and worry. Some one has denned worry as a " spasm of the atten- tion." It is a sort of one-sided mental action. Lt might be called " chronic fear." Any single fear or group of fears, long entertained in the mind, crystallize themselves into defi- nite worry, which continually harasses the soul and ever- lastingly preys upon the mind. GENERAL CAUSES OF WORRY The uncertainties and vicissitudes of life upon our planet are such as to make more or less worry inevitable. A cer- tain degree of mild worry or mental anxiety, it would seem, is ever attached to the living state, and only death can bring 278 THE CAUSE OF WORRY 279 a permanent relief from the liability of fear and worry. The fact that man is the only animal that makes himself ridic- ulous by worrying, is due to the superiority of his mind over that of the lower animals. The animals are not given to looking backward and, as a rule, they do not look very far into the future. On the other hand, the mind of man sweeps back over the past and from its history, as well as from the perplexing incidents of the present, forms those conclusions which cause him to look with fear and foreboding into the future. Shakespeare has written : " Man is made with such large discourse, looking before and after." Desire for happiness. Whatever the immediate cause of worry, a solicitude for our general welfare and happiness or that of our loved ones, must be recognized as the real cause of all worry. We worry lest we may lose or fail to obtain those things which will make us or our friends happy. The desire for happiness, then, is the fundamental cause of worry, but it should ever be borne in mind that under no circumstances can worry ever contribute to our happiness; on the other hand, it never fails to detract from the enjoy- ment of life, and frequently stores up for the future that which will effectually destroy the very happiness for the love of which we are wont to worry. Temperamental worry. Certain causes of worry may be said to be temperamental, embracing the cases of those who worry because they are criticised either justly or un- justly, or because they are neglected or slighted by their friends; still others are depressed and dejected because they feel they are not appreciated by their associates; others fret and worry because they resent some supposed or real in- jury or injustice that has been done them. Worry of this kind frequently gives rise to outbursts of temper and mani- festations of actual anger, which are exceedingly injurious to the health of the nervous, digestive, and circulatory sys- tems. Science worry. Another class of mental sufferers might be classified as " scientific worriers." They are more or less 280 THE SCIENCE OF LIVING bothered over some great problem of the universe for fear the sun will sometime burn out; while others fear a collision of our earth with some stray comet; still others are possessed with a constant fear of being struck by light- ning they are terror-stricken by loud thunder. Weather worry. Still others are found constantly worry- ing over the weather. They are never quite satisfied with what Nature provides the sun either shines" too much or it rains too much. They are like the grumbling farmer whose fault-finding was proverbial for miles around. In the midst of one ideal summer so far as weather conditions were concerned a delegation of neighbors called on him and expressed the thought that he must be for once satisfied with the fine weather. The farmer replied : " Yes, the crops are good and the weather is fine, but I want to tell you it 's mighty hard on the land." Some men and women are literally human barometers and thermometers. As a result of a rheumatic tendency, coupled with constant thought of the weather, they are able to detect a storm almost be- fore the weather bureau is aware it has appeared on the horizon. Such persons are able to keep themselves on the border of nervous prostration by their constant worry over the weather and fear that all their plans will be upset by rain, storm, or drought. Timidity worry. This might be named as another gen- eral cause of mental uneasiness. Many earnest souls con- stantly fear that they will make some blunder; that they will fail at the task they have in hand, or that they will be unable to meet the demands which their position makes upon them. This unnatural timidity results in producing a mental state of discouragement, brooding, and despondency. Others worry over their responsibilities. They are fear- ful that they will fail to " make good " in the matter en- trusted to them. Such individuals are found to be over- anxious concerning details and matters for which they are not responsible and over which they exercise no control; still they constantly worry over such things to the point of losing both appetite and sleep. THE CAUSE OF WORRY 281 Chronic dissatisfaction. Another cause of worry or state of mental dissatisfaction is found in the disposition of some people to find fault with everything and everybody. They have literally acquired the " kicking " habit. It seems im- possible for such persons to see good in anybody or to be satisfied with anything. It should be remembered that worry grows by what it feeds on. However small the matter over which we begin to worry, the cause of our worry will be found entirely sufficient to feed our mental uneasiness to the point where it gains possession of our minds, threatens to wreck our career, and constantly harasses the soul to the point where life is unbearable. Perverted proverbs. Many an old saying proverbial for its truthfulness when properly understood, has resulted in destroying the peace and happiness of those who have come to worry over its literal fulfilment. Take such a proverb as " Look before you leap." This old saying certainly con- tains good advice, but we have known of earnest men and women who remained stationary in their life plans for years, looking with such care and scrutiny over the present and future plans, that they have never taken advance steps. They have been too fearful to leap; they would not take a chance. Old age has crept upon them and their career was ruined by a too literal interpretation and over-regard for such a good proverb as " Look before you leap." Another proverb causing much worry is that old sjaying, " What is worth doing at all is worth doing well." While that proverb contains good advice for every young man and woman, it must be remembered that every day of our lives we have to perform a large number of unessential tasks tasks which are but temporary scaffolding, as it were, to the real character structure we are building. These minor things must be done with sufficient care, so as not to endanger the real structure we are erecting; nevertheless, it would be a waste of energy to try carefully to square, polish, and paint the scaffolding which stands but to-day and to-morrow is torn away. This is true of much of our 282 THE SCIENCE OF LIVING work. Each day's effort must be wisely divided into the essential and the unessential, and it should be no occasion of worry that some trifling thing has had to be slighted or altogether neglected, as you review the events of the day in its closing hours. Still others have worried too much over such teaching as " Be sure you are right, then go ahead." Owing to their peculiar mental make-up, they could never be quite sure they were absolutely right, and so they never went ahead ; and then they began to worry because they had not gone ahead. And so we see that the misunderstanding of even good and true teaching may lead to such a one-sided regard of truth and duty as to create a condition of mental uneasi- ness leading eventually to worry, with all its evil effects upon mind, soul, and body. MENTAL CAUSES OF WORRY. Let us now briefly consider certain mental states which directly lead to worry. The attention of the mind concen- trated upon any part of the body has a tendency to magnify the sensations of that part. Special, peculiar, or unusual sensations of the body, always have a tendency to engender more or less fear on the part of the mind, and it is a well- known fact of psychology that fear increases and focalizes the attention. The worry circle. Now, it will be remembered that we have stated as one of the definitions of worry that it is a " spasm of the attention " ; therefore, we have here the factors for the health-destroying, mind-ruining circle of worry, which has been aptly called the " vicious worry cir- cle " the attention magnifying the sensations, the sensa- tions increasing the fear or worry, and the fear further in- creasing the attention. It would thus appear that worry is seldom likely to cure itself by being allowed to run its course. This matter will be more fully considered under the treatment of worry. We would not dispute the fact that the soul-eyed, hollow- cheeked woman may be on the road to heaven, but we are THE CAUSE OF WORRY 283 quite certain she has a stop-over ticket for some sanitarium or hospital, and that she will have to be treated for the re- sults of her constant worry, as well as for the indigestion and nervous prostration that are so surely produced by this unnatural and unhealthful mental state. Work vs. rust. We have got to strike an intelligent bal- ance between the dangers which threaten us on the one hand from too much work and the friction attendant thereon; and on the other hand, from too much rest and the rust of character which is sure to follow. We do not want either to worry out or rust out, but to lead the normal, rational life which promises deliverance from the threat- ened dangers of both. Self-consciousness. Among other mental causes of worry should be mentioned the exaggerated self-consciousness found especially in young people stage fright being an acute exhibition of this form of mental uneasiness and dis- comfort. Many persons find it almost impossible to get away from these insistent thoughts. They have a special- ized concentration of the attention, and it is certainly a demonstration of the fact that our thoughts are a real part of ourselves. We remember very well of hearing some one once say, " An imaginary worry may be unreal, but a worried imagination is very real " ; and this is really true. The basis of our worry may be entirely false and unreal, but the results of the worry upon the health of mind, soul, and body are in every sense real. Mental idleness. Those who would cease from worry must guard against mental inactivity, for if Satan finds mis- chief for idle hands, he is sure to find worry for idle minds. Worry obscures our outlook on life, both in this world and the next; it throttles the higher faculties of the mind; it beclouds our view of life and all its duties. Fretting. We have long heard the old proverb, " Noth- ing kills so sure as care," and it is literally true. Fretting is found to do more harm to mind and body than fatigue. 284 THE SCIENCE OF LIVING Indecision, anxiety, hesitancy, doubt, and regret, unduly en- tertained, all serve to produce fear and worry. Special fears, koodoos, etc. Among the more grave men- tal causes of worry may be mentioned the various " phobias " or fears. Men and women, otherwise intelli- gent and sound of mind, are found to be horribly afraid of certain foods or the drinking water of a certain locality ; still others fear numbers such as thirteen, twenty-three, etc. This form of fear commonly passes under the name of super- stition. Others fear disease. They live through a long life constantly brooding over the fear that they will die from cancer or some other maglignant disease. Others fear dis- aster; they are sure they will be killed in an earthquake or be swept off by a cyclone. Some fear great heights and will not go up in a high office building if they can possibly avoid it. Others fear animals, and during the summer season carefully avoid all dogs, for fear of being bitten by a mad dog, not knowing that mad dogs are just as plentiful during the winter as during so-called " dog-days." Obsession. Obsession is a sort of slavish worry which fastens 'itself in one way or another on most of us the boy who cannot pass a hitching-post without kicking it or jumping over it; the woman who carefully avoids all the cracks on a stone walk while passing down the street; the man who cannot put his hands in his pocket without count- ing the pieces of money; the young lady who cannot sit in a public hall without counting the number of rings, roses, or stripes in the wall paper, etc. These conditions are all manifestations of the mental state called obsession. These habits show an unhealthy mental tendency toward fear and worry. Mental work never kills. Mental work plus worry is highly destructive to the health of brain and the life of the body; while heavy mental -work coupled with unusual worry, carried to the point of producing a state of sleeplessness, presents- conditions that will more quickly ruin the health and break down the mind than any other possible combina- tion. THE CAUSE OF WORRY 285 Unreal troubles. We recently saw a picture which greatly impressed us concerning the uselessness of worry. It was a picture of an old man, bent in form, sad of expression, suggestive of a life filled with perplexities and anxiety, and underneath the picture was this statement : " I am an old man and have had many troubles most of which never happened." A recent writer, in discussing the question of worry and the weakened condition of the mind which permits the " worry circle " to go on forever revolving, getting worse and worse, in describing this mental state, put it very aptly as follows : " You say you cannot ; your friends say you will not; the truth is you cannot will." There is need of a determined effort to strengthen the will, to con- trol the mind, and the methods for the accomplishment of this will be discussed in connection with the treatment of worry. Worry diseases. Certain nervous diseases are caused by worry. Most important among these is the condition known as " neurasthenia," or commonly called " nervous prostra- tion." Patients suffering from this condition are usually spoken of as all " run down." The truth is that they are patients who have been all " wound up," and as a result of high tension, coupled with mental anxiety, they have broken down collapsed. Hypochondria is another disease which owes its origin and perpetuation largely to worry. Hypochondria is simply a condition in which one worries about having other dis- eases. A third form of nervous complaint largely due to worry and anxiety is hysteria, and hysteria it should be remem- bered, is the impersonator of almost every known disease. MORAL AND SPIRITUAL CAUSES OF WORRY. " Religion " may be either a cause of worry, or it may play the role of a cure. We are speaking of " religion " in the sense of some form of theological belief. Every now and then we hear of some one " going crazy over religion." '286 THE SCIENCE OF LIVING These individuals are usually hyper-conscientious, over- scrupulous, as a rule, with a nervous system already weak- ened, perhaps with a strain of insanity in the family, and perhaps having ancestors who were alcoholic, syphilitic, etc. The combination of such physical soil, taken together with unusual mental strain, excitement, etc., connected with re- ligious enthusiasm, is frequently able to overturn the mind suddenly or else to produce such an unnatural condition of anxiety and worry as gradually to undermine the mental vigor. Fanaticism is either one-sided moral reasoning or overwork of the spiritual faculties. Religious uncertainty. Worry is frequently generated by false ideas and arbitrary views of the Creator. Doctrinal and interpretative errors of religious belief are responsible for much of the downcast, sad, and despondent experience of many professed Christians ; as well as for the unsatis- factory and miserable experience of thousands who do not profess to be followers of Christ. Many earnest and hon- est souls have such wrestlings with the doubt of the for- giveness of their sins, or the fear of eternal damnation, that the mind is held in constant bondage to these insistent and oppressive thoughts, which finally result in the produc- tion of chronic worry. Misguided zeal. Still others possess themselves of such an extraordinary burden for the salvation of the souls of their fellow-men, that they in a measure assume the work of the world's Saviour, and, as a result, their brains are overburdened and their souls are crushed with a constant worry and anxiety for the welfare of their fellows. It is an important observation which the writer is not alone in making, that as the so-called old-fashioned religion declines, worry increases. As men and women depart from the simple faith and trust in the fundamental principles of the Christian religion, there is a growing tendency an in- creasing manifestation to worry. The writer sincerely believes that the religion of the soul should be as a bright light shining in a dark place our THE CAUSE OF WORRY 287 guiding star instead of being perverted into a source of worry, grief, and despondency. PHYSICAL CAUSES OF WORRY Many a human being is caused more or less worry throughout life by the hereditary legacies handed down to him by father and mother in the shape of physical weakness and bodily deformity. Still others, owing to a weakened nervous system or overstrain, have fallen into a condition of nervous irritability that renders them liable to anxiety and worry upon the least provocation. Such persons in fact all of us are greatly predisposed to worry by sleep- lessness. Sound sleep is a great preventive of the mental state that borders on worry. Many worry because of lingering diseases, unusual afflic- tions, or they grieve because of the sickness of their loved ones. Mind diseases. There is no doubt that nine-tenths of all ordinary diseases originate in the mind, and it is worry that produces the soil from which these infant diseases spring. The seeds of mental disease and physical affliction may fall upon us thick and fast, but if they fail to find the soil of worry and depression in which to grow, we are not likely to be seriously affected by their presence. It requires not only a germ to produce disease, but also a favorable soil in which it may grow. Worry produces that condition of mind and body favorable to the growth and development of all the vicious diseases which prey upon the mind and destroy the body. Childish worries. There is a group of worry causes which might be termed childhood worries. The worries of childhood are just as real as those of adult life. The little girl who is made to wear short dresses above her knees when she has outgrown them, or the little boy who is made to wear the clothes of an infant when he regards himself a young man their worries are all real ; they grieve over these things. Likewise their griefs and sorrows resulting 288 THE SCIENCE OF LIVING from ridicule, teasing, etc. these all serve to start the mind acting in unhealthy channels and to warp the nervous system in its development. Old age worry. Another form of worry which may be properly classified as among the physical causes, is the worry of " old age." As the years pass over us, the arteries harden, the memory fails, the skin becomes wrinkled and leathery. There is a tendency to worry on the part of the aged that is born both of the retrospective view of life and anticipation as to what the future holds in store. Especially is this true in the case of those who do not have sufficient means laid up properly to care for them to a good old age. The worry habit. But after all that can be said of the causes of worry, we cannot overlook the fact that some peo- ple have come to the place where they enjoy poor health. They would not be happy if they could not complain of headache, backache, stomach-ache, or something of the kind ; their complaints have become chronic; they enjoy enlist- ing the sympathy of their fellows, having delight in de- scribing their sufferings and explaining their miseries ; they are constantly consulting the almanac and the patent medicine advertisements to find some new cause for phys- ical complaint, and they usually find what they are looking for. Fads and delusions. Newspaper articles and fads are liable to set a whole nation worrying over some article of diet. Some editorial novice, who cannot earn his living in a better way, sends out an article to the newspaper syndi- cate that some scientist has discovered that strawberries are poisonous, and ten thousand people immediately begin to have stomach trouble from eating strawberries, or begin to worry over their liability to disagree with them. It is proverbial that medical students are prone to have, or at least think they have, the diseases they are studying. Results of worry. Some of the physical results of chronic worry may be briefly summed up as follows: Insomnia, loss of weight, anaemia, rise in blood-pressure, hardening THE CAUSE OF WORRY 289 of the arteries, premature old age and apoplexy, headaches, dyspepsia and constipation, pale skin and poor circulation, predisposition to the " catching " of contagious diseases and colds. SOCIAL AND INDUSTRIAL CAUSES OF WORRY Among the social causes of worry, family trouble, either real or false, probably comes first. Divorces, desertions, and social dissipations result in a vast amount of human worry, sorrow, sickness, and death. Household problems. These are other causes of worry. The proper rearing of the boy, the successful training of the girl, the usual petty cares of the home to which all women are subject, together with the modern servant prob- lem all serve to create anxiety and worry, together with the useless and unnecessary toil connected with the family life. Housewives are constantly worried over the proper performance of little things that would in no way affect the family happiness if they were left undone. Society worry. Among social causes of worry are those of jealousy and distrust the social rivalry and ambition found among the " smart sets " of our metropolitan centres. Undue sympathy for friends may be set down as another cause of mental uneasiness. Social and family friction may cause worry to the point of producing such high blood-pressure as to lead its vic- tims to the use of alcohol, in an effort to secure relief from mental and nervous tension. Intemperance may be set down as both a cause and a result of worry. Labor-saving inventions. Every product of modern in- ventive genius which tends to decrease the physical work of the body is bound to increase the tendency toward men- tal worry. The less we use the body, the more likely we are to over-use (abuse) the mind by worrying. An inordinate worldly ambition may generate worry on the one hand, while there can be no denying the fact that poverty is a provoker of worry on the other hand. Finan- 19 290 THE SCIENCE OF LIVING cial difficulties and business reverses must be set down as among the industrial causes of an uneasy mind. Labor troubles. Industrial disputes and labor difficulties, the constant friction between combinations of money and those of muscle, produce conditions which are ever provo- cative of industrial uncertainty, and, therefore, result in generating mental anxiety and worry. Accidents incident to our modern industrial life produce worry both in those who fear them and those who are com- pelled to suffer because of them; in fact, the complexity of the demands of our modern social and industrial organiza- tion, is such as to constantly entoil us in the meshes of anx- iety and worry. CHAPTER XX THE CURE OF WORRY THE CURE OF WORRY. THE PRACTICE OF SELF-CONTROL, OR AUTO- SUGGESTIVE THERAPEUTICS. MENTAL THERAPEUTICS, OR SO-CALLED SUGGESTION. MORAL AND SPIRITUAL THERAPEUTICS. PHYSICAL THERAPEUTICS, OR THE CURE OF BODILY DISEASE. SOCIAL THERA- PEUTICS. FRAUDULENT MENTAL THERAPEUTICS, OR THE APPAR- ENT REMOVAL OF WORRY AND THE CURE OF DISEASE BY FRAUD AND DECEPTION. MORAL DECEPTION. MENTAL DRUGS. CHRISTIAN SCIENCE CURES. "I ""HE fundamental requirement for the treatment of worry . J[ is the restoration of legitimate confidence in yourself and faith in your friends and associates. There should also be developed simple and implicit trust in a Supreme Being. After the analysis of the causes of worry, as outlined in the previous chapter, it seems useless to add that those who would begin its treatment must first put forth every effort and make every provision for the removal of the causes, both remote and direct. We cannot by any process of treatment expect to be successful in our escape from worry so long as we permit its causes to remain in operation in our experience. I. THE PRACTICE OF SELF-CONTROL, OR AUTO-SUGGES- TIVE THERAPEUTICS In these days we hear a great deal about " suggestive therapeutics." Suggestions to a disobedient mind should come from the higher mental sources the divinely taught faculties of the mind itself. The secret of the self-treat- ment of worry is the cultivation and acquirement of self- control. Purpose to be a brave captain of your own mind. Summon to your aid all possible spiritual help, moral reso- lution, and mental decision. Dictate positive commands to 291 292 THE SCIENCE OF LIVING the faculties which direct the physical sensations that in- fluence the bodily state. Learn to be a mental master of your moods. Do not permit yourself to drift along like a help- less, rudderless bark, tossed to and fro by every sensation of pain and distress. Sensation neglect. Systematically practice sensation neg- lect, if the causes of your worry are certain physical con- ditions. If your worries are of a mental or a family nature, make your peace with God and your fellow-men, and then practise a little common sense. The employment of a great and good motive will do a great deal to drive worry out of your experience. Fictitious worry. If you are suffering from " fictitious " worry, all that is necessary is to make a " declaration of emancipation " in your own behalf. Formally publish to your own soul that you are free from these delusions and destructive imaginations. Recognize that your worry is an unreal thing; that even if it were real, further worry would only be useless it would only make a bad matter worse. Resolve to cease worrying and follow up your resolution so carefully as really to do it Now, we might just as well differentiate here between the individual who is trying to overcome worry and yet con- scientiously perform his duties to the world, and the com- mon ne'er-do-well, who neither worries nor thinks. A happy-go-lucky sort of individual is he, caring neither for his own progress nor for the progress and betterment of the world. He drifts with the stream of time, taking everything just as it comes. We do not make a plea for the development of such as he. We recognize the necessity for thought, deliberation, meditation for carefully weighing one's problems and difficulties. We believe in the consid- erate attention that belongs to every worthy problem. It is the " spasm of the attention " that chronic mental state resulting from long continued fret and distrust, doubt and despair, for which we are seeking relief. Sleep worry. For instance, take nervous individuals who THE CURE OF WORRY 293 do not sleep well. All day long they fear they will not be able to sleep. As night approaches, they become more and more convinced they will not be able to sleep. They go to bed with the settled conviction that they will not go to sleep. Now, such individuals, in addition to baths and other proper physical treatment, will do well to go to bed with the idea uppermost in their minds that they -will sleep and not care at all if they do not sleep. This will relieve the mental tension, partially remove the anxiety, effectually destroy the state of worry, and help a great deal in producing natural sleep. In your efforts to overcome worry and regain a natural mental equilibrium, suggest to yourself thoughts of health and peace at the retiring time just before you go to sleep and let these thoughts rest in the mind as a part of yourself while you sleep. This self-suggestion to the mind is of some value, as evidenced by the experience of many in- dividuals who can resolve, just before falling to sleep, to wake up at a certain time, and in the vast majority of in- stances they are able to wake up at just the time settled upon in their suggestion. Minimising difficulties. Practise the art of minimizing your difficulties. Do not look at your obstacles with a mag- nifying glass. Make up your mind that in many instances you will be able to rise triumphant over apparent defeat and move right on in the even tenor of your way. Do not become greatly disturbed by the little ripples of life which pass through your experience from time to time. Practise taking your own good advice and all the suggestions you give to other people about not worrying. Don't forget to use them yourself. Have the moral courage to enforce your own anti-worry mandates. When you have commanded the mind to cease worrying, keep right after it and see that it does. In all these little things that harass one's soul, as some one has said, " Don't forget to remember the probability that you have not, as well as the possibility that you have, made a mistake." 294 THE SCIENCE OF LIVING II. MENTAL THERAPEUTICS, OR SO-CALLED SUGGESTION It must be remembered in dealing with our fellows who are victims of worrying over mental delusions and dis- eases, that so far as the mind is concerned, we are called upon to treat these conditions largely by mental and moral means not necessarily by material means although it will often be found that the body is in such a condition as the result of chronic worry, as to require treatment by nat- ural remedial agencies such as water, air, exercise, diet, etc. True and false suggestion. In our efforts to help the in- dividual over his worries and mental difficulties, we should recognize that there are true and false suggestions. True suggestions appeal to the reason, deal with facts, point out causes, and offer a cure which is rational and right. False suggestions (and the world is deluged with systems of men- tal healing based upon falsity and untruth) appeal to the imagination. They aim to give immediate relief although temporary ; they aim to " heal the hurt of the daughter of my people slightly " ; they seek to produce immediate relief, no matter at what future expense and pain to the body, or eternal damnation to the soul. All methods of sympathy, suggestion, and advice to mental sufferers should be based upon truth, free from falsity and deception. The key of mental healing. Suggestion, either true or false, is the key that unlocks many a medical mystery and explains the cure of mental diseases in all times and by a thousand different methods. The systems of the ancient medicine man and the modern bogus healer are all based on the destruction of fear and the generation of faith. Trust and confidence are the mental states prerequisite to the banishment of worry, and for the time being it matters not whether the suggestions responsible for the change in the mental state are true or false the physical effects are just about the same. Please bear in mind that we are not re- ferring to the after-effects upon mind and the subsequent results upon the soul these are wholly deleterious and dis- astrous, and will be dealt with later. THE CURE OF WORRY 295 Positive thinking. Train your mind to think positive thoughts. For instance: Instead of saying to yourself all the time, " The noise of these children will drive me crazy," seek to calm your nerves, control your mind by thinking like this: "The innocent noise of these little ones will not drive me crazy; it won't hurt me at all." A patient once remarked to me that he had greatly helped himself in sleep- ing when, on retiring, the thought kept running through his mind, " I cannot sleep, I cannot sleep," by simply changing it around and saying, " I can sleep, I can sleep, I will sleep." If these suggestions are to be made to us, it is proper that we should make them ourselves. If they are to be made to the patient by a second party, let them be made in reason and while the patient is awake conscious. Hypnotism. This is not the place to consider hypnotism, but the writer desires, in this connection, to emphasize the uselessness of this practice in the permanent relief and help of these mental sufferers. Hypnotism is basically wrong, unphysiologic, and immoral. It is not used or countenanced by the author in his clinics, where large numbers of these mental sufferers are annually found among the patients who present themselves for treatment by physiologic thera peutics. Self-interest. The mind must be taken off from self-in- terests if we would strengthen it and prepare it for deliv- erance from worry. There are three things essential to the ideal mental state : 1. Do everything possible to lessen self-consciousness and direct thought of yourself. 2. Make a positive effort to externalize your thoughts; that is, think of others and the great creation of God everything possible outside of yourself and your own in- terests. 3. Widen your field of vision and broaden the sphere of your interests somewhat; take up new lines of study; take an interest in new people ; spread out the sphere of your men- tal action. Cultivate faith and trust. Occupy the mind with faith 296 THE SCIENCE OF LIVING thoughts. Fear thought is the ancestor of worry, and fear thoughts can be successfully driven out of the mind only by faith thoughts. Cultivate cheerfulness, confidence, faith, and trust. Think health thoughts instead of disease thoughts. Take your mind off your diseases, your aches and pains. Have the mind dwell upon the wonderful provisions which Nature affords for regaining health. Think of the fresh air, pure water, good food, and engage in exercise of the body; come close to Nature herself and replace the thoughts of disease with a mental current bearing messages of health and strength. Exercise good emotions, even if you have to put them on for the time being, and you will joyfully dis- cover that ere long you will have actually become what you at one time had to pretend to be. Worry about worry. Of all things, do not make the mis- take of worrying now because you have worried in the past. Please do not be so shortsighted as to worry over your worries. Watch your habitual expression and culti- vate one that is cheerful and happy. It will react on the mind and help you in the battle against worry. The holiday spirit. It is a good thing to cultivate the abil- ity to forget some things as well as the ability to remember others. It is this temporary forgetfulness of the burden- some routine of life that gives one such happiness of mind and health of body during a holiday or the time spent on a vacation. At such times the mind is comparatively free from worry, and this undoubtedly contributes much to the sum of physical benefits received at such times. Sleep over it. It is a good plan to practise sleeping over things before you take them too seriously. Many difficulties will be found to adjust themselves to a more hopeful posi- tion if left alone over night, and then after all, even when things seem to be at their worst, when, as you say, " It never rains but it pours " even then you can console yourself with the old woman's philosophy that after all " maybe it ain't so." THE CURE OF WORRY 297 III. MORAL AND SPIRITUAL THERAPEUTICS Some one has suggested that worry should be treated by dogma and not by drugs, and this is good advice so far as it goes. The author regards the Christian religion as the -<~ true system of mind treatment the real scientific psycho- therapy. Prayer is the most powerful and effectual worry-remover with which we are acquainted. That man or woman who has learned to pray with childlike sincerity literally talk to, and commune with, the Heavenly Father, is in possession of the great secret whereby he or she can cast all care upon God, for He careth for us.' A clear con- science is a great step toward barricading the mind against the entrance of worry. A moral taint of whatever sort is bound to breed mental uneasiness and result in destroying perfect balance and poise of mind. The cheering-up business. We know of many who have cured themselves of chronic worry and despondency by en- listing in the " cheering-up business " going about syste- matically and persistently cheering other people up. A con- stant effort to help other people to cease worrying is sure to react favorably upon ourselves and prove of great assistance in our battle to banish fear-thought and worry. Spiritual nutrition. We believe many are victims of these mental worries because of the fact that they have failed prop- erly to maintain their spiritual nutrition. As the mind is intended to control the body, the spiritual faculties com- v monly called the soul are intended to control, direct, and inspire the mind. The majority of people liberally feed their bodies, and many make generous provision for their mental nourishment; but the vast majority leave the soul to starve, paying very little attention to their spiritual nutri- tion; and, as a result, the spiritual nature is so weakened that it is unable to exercise that restraining influence over the mind which would enable it to surmount its difficulties and live in an atmosphere above despair and despondency. 298 THE SCIENCE OF LIVING We believe that perfect trust in a Supreme Being is one of the essential steps in the successful treatment and effect- ual deliverance from the bondage of worry. If your re- ligion does not help you in these matters, if it does not change you, then it would be better to change your religion and get one that does. IV. PHYSICAL THERAPEUTICS, OR THE CURE OF BODILY DISEASE Let the servants of worry and the victims of grief turn their efforts toward the cultivation of health. Let the mind be occupied with health efforts in the place of anxiety and evil foreboding. Give attention to the cultivation of health as outlined in the previous chapters of this book, and little time will be left for sorrow and sadness. The delusion of drugs. We are aware that there are many drugs that afford temporary relief from worry, but it must be remembered that when worry is cast out by drugs, like a demon of old it is sure to return ere long, with seven devils more wicked than itself. We should be slow to employ drugs to help us over our mental harass- ments or physical sufferings. A settled state of mind will aid much in helping us to endure either suffering of mind or body. Keep the mind off the body. Careful observation has taught us that the less attention we pay to the function of any organ in the body, the more regular and healthful it be- comes in its action. This is why dyspeptics should never engage in the discussion of diet at meal time. If you want the stomach to do regular work and good work, keep your mind off of it when it has food in it. Do all your study of diet between meals and at the table never think of your stomach. This we have fully discussed in the chapter on Digestion. Cheerfulness and baths. Laughter seems to be of real value in the treatment of these melancholic subjects of THE CURE OF WORRY 299 chronic fear. It seems to serve the purpose of relieving the " attention spasm " ; it gets the mind away from self for a moment. Cold baths and rubbing of the body are also of great value because of their influence upon the general nervous system, and more particularly because they flush the brain and increase the circulation of the blood about the worried nerve cells. Deep breathing exercises accomplish the same purpose. It is a crime for those who are victims of worry and despondency to sleep in close, stuffy bedrooms. They should come as near sleeping out of doors as possible. Digestion and constipation. In the battle against worry, every effort should be made to promote good digestion, and it is imperative that constipation be removed. Combat portal congestion or stagnation of blood in the liver, by making frequent pressure over the abdomen or wearing a moist abdominal bandage at night, covered with waterproof and with dry flannel on the outside. Engage in exercises for the strengthening of the abdominal muscles. Doctor Abrams called attention years ago to the fact that the " blues " were due to congestion of blood in the abdominal vessels associated with the liver. An effort should be made, by proper bathing, to keep the blood circulating in the skin. Cultivate habitual deep breathing. Drink two quarts of water a day (not at meal time) and obtain suitable medical treatment and advice for any real disease you have. V. SOCIAL THERAPEUTICS The unfortunate victims of worry are much influenced by the society in which they move. We should make up our minds to get along the best we can with our friends and associates. Cultivate the art of living with yourself as you are and the world as it is. Train yourself to pay more attention to the value of what you are doing and how you are doing it, than to how you are feeling or what you have done in the past. Make every reasonable effort to live within your income. Avoid debts; they always generate 300 THE SCIENCE OF LIVING worry. The mortgage is bound to harass the mind and re- flexly lower the vital resistance of the body. Do not borrow unless for business necessity or safe investment Enjoy your work. The nation recently had a strenuous .president, who explained his good health in the face of hard work by saying, " I like my job." Make up your mind that you will either like your present job or else imme- diately abandon it and get one you can or will like. Con- tentment with daily toil, satisfaction with one's regular em- ployment is a great aid in dispelling worry. Child-society. Cultivate the society of children and cheer- ful adults. There is many a chronic worrier about the home who would be cured by the advent or the adoption of a bright-faced baby. Their light-hearted freedom from care and worry is contagious, and the men and women who live with them find it easier to live the " faith life " in place of the "fear life." Games and other competitive exercises are all good in their place, but we have seen cases where they have gen- erated what someone has termed " mock worries " ; that is, there is constant worry over the fear of being beaten in the contest, which produces much annoyance and harmful anxiety. The Golden Rule. Do something for your neighbor now and then. Remember the Golden Rule. Do not allow your own artificial needs to accumulate unnecessarily and demand all your time. Reserve a little energy for Good Samaritan work, and you will finish the day's tasks refreshed and satisfied instead of hungry, thirsty, and dissatisfied. To sum up: all chronic worriers should see to it that they have the three following things: 1. Active mental and physical employment ; in other words " a good job." 2. Regular and healthful recreation ; in other words " a good fad." 3. Suitable and regular spiritual nourishment; in other words " a good religion." THE CURE OF WORRY 30 1 VI. FRAUDULENT MENTAL THERAPEUTICS, OR THE AP- PARENT REMOVAL OF WORRY AND THE CURE OF DISEASE BY FRAUD AND DECEPTION In the fore part of this chapter we have endeavored tt> out- line the procedures employed in the treatment of the many- phased and puzzling consequences of " fear thought " or worry. We are aware that the world is flooded with va- rious systems of religion Mental Healing, Magnetic Heal- ing, Hypnotism, Mesmerism, so-called Divine Healing, Sug- gestive Therapeutics, Christian Science, New Thought, etc., etc. We are equally free to confess that these various systems do apparently afford relief from many distressing mental states and even apparently cure some physical diseases. This is not the place for a full discussion of this matter: that we reserve for a future volume, but it will not be out of place in this connection briefly to sum up the reasons why these false systems of healing are able to se- cure such apparently wonderful results in many cases. How faith cures. The fundamental basic truth we have already touched, namely: Whatever removes fear and gen- erates faith yields certain physical results, regardless of whether the teaching itself is true or false. In this way the medicine man of the Hindoos, the Chinese, and the In- dians, together with modern pretenders of healing, all ac- complish their results by producing a state of faith in the mind of the sufferer in the place of fear. This mental attitude of faith is absolutely necessary to the success of all these systems. The circulation of the blood, the respiration, the digestion, the nutrition, the nervous system, the secre- tions of the body, and even the physical strength, are directly influenced by this change of mental state. And so it matters not so far as the immediate physical effects are concerned, whether the victim really believes in Mohammed, Confucius, Mrs. Eddy, John Alexander Dowie, or some new-fad religion, or a patent medicine, or any other system of teaching, method of treatment, or mode of living I say it matters not, provided the patient profoundly, sin- 302 THE SCIENCE OF LIVING cerely, and wholly believes it; there are certain immediate effects upon the body which are favorable to health, which that patient will surely experience. This is a matter which our own experiments and observations have demonstrated to be true, and, did space permit, many data could be here collected to prove this statement. But, as previously stated, this matter will be reserved for a future volume. Moral deception mental drugs. Every new religion has been invented directly or indirectly to cure worry and its consequences ; and every self-respecting individual should see to it that he preserves his own intellectual freedom and chastity in the effort to overcome worry. Do not resort to these deceptions and delusions. In reality they are mental drugs and will weaken and debilitate the mind just as literal poisons will deteriorate the body. Remember that while false faith will bring a physical reward, it is bound to bring moral disappointment and spiritual disaster. It should be remembered that hypnotism is only symptomatic treat- ment; it does not remove the cause, and all efforts of mind healing which involve mental surrender to any but a Supreme Being, are fundamentally wrong and cannot afford true and permanent relief. Fraudulent suggestion or men- tal deception is just the same, no matter by what name or " ism " it is called. Just as morphine immediately relieves physical pain, so all these cures are temporary, superficial, and ungenuine. The various so-called faith cures may be divided into eight classes (we are not discussing genuine miraculous acts) : 1. Prayer and gesture cures. 2. Relic and shrine cures. 3. Mental deception cures. 4. Faith, Christian Science, and allied cures. 5. Spiritualism or medium cures. 6. Mesmerism cures, where the healer touches the patient. 7. Hypnotic trance cures, where the operator does not touch the patient. 8. Direct faith healing by restoration of confidence and self- control. THE CURE OF WORRY 303 CHRISTIAN SCIENCE CURES. We present the following summary as to the methods of operation whereby Christian Science and other false systems of mind-cure effect their apparently wonderful healings and create their large, enthusiastic following: 1. They are a popular protest against modern materialism and rationalism. The people have grown weary of being fed on the husks of science. They would rather believe that we have no bodies in this world than go on believing what many scientists teach, that we have no soul or existence in the next world. They would rather have polluted and adul- terated spiritual water than be utterly denied the Water of Life, whereby they might quench the thirst of their souls. For fifty years men of science have hammered away at the religious bulwarks of the people. They have succeeded in breaking them down, and now, as a result, we are suffering from a spiritualistic and pantheistic flood. 2. These systems of healing are an unconscious protest against wholesale drug medication and the unnatural treat- ment of disease. For one hundred years doctors have largely treated disease by drugs, giving doses in quantities that all medical men now recognize as injurious. Many diseases formerly treated wholly by drugs are now treated almost altogether without drugs. It is true the medical profession is coming more and more to restrict and regulate the use of drugs in the treatment of disease, but the public anticipated them instituted a revolt against the old method of treatment, and swung the therapeutic pendulum away to the other extreme thousands adopting the teachings of these cults which declare disease to be unreal and which recognize only mental treatment of physical ills. 3. These systems, particularly Christian Science, are easy to believe. They involve neither self-sacrifice nor personal humiliation ; they exalt erring man to the place of a God ; they deny sin and make it easy for the man to respect him- ' self as a grand moral being, while giving free and easy rein to his natural inclinations and desires. 304 THE SCIENCE OF LIVING 4. Christian Science is neu> and therefore entertaining. It is mysterious and therefore fascinating, and this latter property it will undoubtedly ever retain. As its teachings are unquestionably unfathomable, it will always be surrounded by the aroma of mystery. 5. It affords immediate deliverance from an accusing conscience. It recognizes neither sin nor wrongdoing. Transgression of mental, moral, or physical law is unknown in its teachings. All victims of worry over physical or moral disease are, therefore, immediately delivered from their worries the moment they believe its teaching. 6. In its teaching and philosophy it is nothing more or less than Christianized pantheism; that is, if pantheism may be susceptible to being Christianized. It is simply an old Eastern philosophy clothed with the garb of so-called Christianity. 7. It prospers because it eliminates worry. Although by false means, it does quite effectively eliminate worry, tem- porarily, at least, and its devotees are therefore physically benefited by their deliverance for the time being from the thraldom of fear and grief. 8. Its teaching, is such as to abolish immediately all im- aginary diseases, and many of their physical consequences sooner or later disappear; and since a large percentage of diseases have their origin in the mental state, not an in- considerable number of people are helped in this way. 9. It chloroforms reason and judgment. It is a system of blind belief, and while it gives certain favorable physical effects, it results in distorting the mind, crippling reason and judgment, and in many other ways working against the development and strengthening of the mental faculties. 10. It represents the uplifting power of faith and strong resolution. It only goes to show the powerful influence of the mind over the body when thoroughly dedicated to a single idea, even though that idea be essentially false. 11. It is a species of mental deception which the individ- ual can be taught to practise upon himself, and the very THE CURE OF WORRY 305 deceptiveness of it constitutes both its charm and its com- pelling power over those who surrender to it 12. Last, but not least, many of these systems of healing, including Christian Science, have gone on in the world in spite of their error, because they do contain a grain of truth " not generally recognized by either scientists or religionists and that is the influence of mind over matter. CHAPTER XXI HYGIENE AND SANITATION, OR THE PREVENTION OF DISEASE THE CAUSES OF DISEASE. THE PREDISPOSING CAUSES OF DISEASE. THE EXCITING CAUSES OF DISEASE. CONTAGIOUS DISEASES. HYGIENE OF THE ATMOSPHERE. THE DRINKING WATER. CON- TAMINATION OF THE SOIL. HOUSEHOLD FURNISHINGS. THE BEDROOM. INFECTED TOILET ARTICLES. PUBLIC DRINKING CUPS. PROMISCUOUS KISSING. DUST DANGERS. RAW FOODS. PUBLIC FUNERALS. PUBLIC LIBRARIES. RAILWAY SEWAGE. SANITATION is the science of preventing transmissible disease. Transmissible diseases are the so-called infec- tious and contagious maladies. If the concerted cooperation of the human race could be secured, it lies entirely within the power and possibility of man to drive all " germ diseases " from the face of the earth. If the individuals composing the race could be induced personally to practise obedience to the laws of life, it would be easily possible to eradicate nine- tenths of the so-called " functional diseases " ; that is, nerv- ous, digestive, and circulatory diseases, and this would leave the race free to contend largely with only the diseases and deformities due to heredity, accidents, and the gradual ap- proach of old age, which conditions, for the time being, we are powerless to eliminate wholly. THE CAUSES OF DISEASE The causes of diseases are classified as Predisposing and Exciting. I PREDISPOSING CAUSES OF DISEASE 1. Heredity. 2. Race. 3. Climate. 4. Habits of life. 306 HYGIENE AND SANITATION 307 II EXCITING CAUSES OF DISEASE 1. Irritation or injury. 2. Heat and cold. 3. Altered atmospheric pressure. 4. Insufficient or disease-laden air. 5. Insufficient food, or starvation. 6. Electrical discharges lightning. 7. Poisons. (a) Mineral poisons. (b) Vegetable poisons. (c) Germ poisons. (d) Animal poisons. 8. Germs, or vegetable parasites. 9. Animal parasites. THE PREDISPOSING CAUSES OF DISEASE 1. Heredity. Heredity probably has but little influence as an actual cause of disease. A child may be born with a weakened nervous system or some other physical deficiency, but outside of that dread disease, syphilis, no other known disease is directly transmissible by heredity from parent to offspring. Scientists are coming more and more to regard disease as the direct result of the acts of the individual after birth, or of the influences which surround the child, espe- cially during infancy and childhood, as well as the im- mediate physical practices of the individual with reference to eating, drinking, sleeping, working, etc. 2. Race. Certain races, for varied reasons, are predis- posed to certain diseases. The more recently a disease has made its appearance among a given race, the more fatal it appears to be. Thus, tuberculosis is very fatal to the Indian and the negro, while the Jews are relatively immune from this scourge, having been for a long time exposed to its in- fluence. 3. Climate. Conditions of climate and altitude have some- thing to do with rendering whole races of people immune from, or subject to, certain diseases; but even the question 308 THE SCIENCE OF LIVING of climate has but little influence upon the health of the human race as compared with the unhygienic practices and the unsanitary surroundings of people who ordinarily live in these so-called unhealthy climates. 4. Habits of life. It is the long continued individual practices or habits of life that have much to do with causing the body to become either favorable or unfavorable soil for various diseases. Personal habits of living, as well as racial customs, play a very large part in predisposing the body to many and varied physical afflictions. THE EXCITING CAUSES OF DISEASE 1. Irritation or Injury. The body, being a collection of individual living cells, is subject to disease if a considerable number of these cells are injured so as either to destroy or to interfere with their life-function. For instance, long con- tinued pressure interferes with the circulation and directly leads to death of the cells. If the pressure is gradually applied, slow death or atrophy ensues; when it is quickly applied, we may have immediate death or gangrene. Other forms of mechanical irritation or pressure will produce in- flammation. Sharp instruments or sudden blows will pro- duce wounds. Another form of irritation to the body is produced by small particles of dust. Ordinary street dust, marble dust, coal dust, etc., find their way into the tissues of the lungs or into other sections of the body and there produce disease. Falls, crushing injuries, bone fractures, etc., as well as rupture of internal organs, bursting of blood-vessels, and other accidents met with by land and sea, are all grouped as causes of diseases under this head. 2. Heat and cold. Excessive heat may produce disease and death by its influence upon the circulation of the blood, the nervous system, and by directly destroying the cells by means of coagulation. Extensive burns involving more than one-third of the body surface, are usually fatal. Fever HYGIENE AND SANITATION 309 becomes destructive of the body itself when allowed to rage furiously for a long time, at a high temperature. The heat of the sun, under certain unfavorable conditions, causes sunstroke. Exposure to extreme cold produces general results very similar to those effected by high heat. Exposure of the skin to liquified air, causes a local death of tissues, much re- sembling burns. Cold may produce in the tissues, condi- tions varying from chilblain to actual death of the part from freezing. Cold is also indirectly concerned in producing inflammations, ranging from the common household cold up to rheumatic and other physical conditions dependent upon change in temperature and climate. However, in the majority of cases, some immediate or exciting cause is con- cerned in these latter diseases. 3. Atmospheric pressure. Increase of atmospheric pres- sure, as in the case of deep-sea diving, may produce many minor disturbances of the circulation, as well as severe forms of nervous disease ; in the decrease of the atmospheric pressure, during the ascent of high mountains, there may be observed the ordinary mountain sickness, weakness, vomiting, ringing of the ears, etc., due, not only to lack of oxygen in the air, but also to decrease of external pressure upon the body. 4. Insufficient or disease-laden air. Insufficient air pro- duces death by suffocation, while the disease-laden air of the modern city is responsible for the production of many and serious maladies. 5. Starvation. Insufficient food or the inability of the body to digest and assimilate nourishment will result in ultimate death. 6. Electrical discharges. Electrical discharges varying from those used in the medical treatment of disease to those of the lightning stroke, may be responsible for local and general death of tissue cells and other conditions of disease. 7. Poisons. A poison is any substance which, when taken 310 THE SCIENCE OF LIVING into the body in relatively small doses, either disturbs the action of the living cells or destroys their life. This de- struction of life may be either sudden or gradual. Poisons may enter the body as solids, liquids, or gases. Their immediate effect is largely dependent upon the size of the dose. Some act quickly, producing immediate death; others act slowly, deranging the internal mechanism of the body and producing death only after long continued use. Poisons, when taken in small doses, are largely burned up in the liver. They are afterwards eliminated by the skin, kidneys, and bowels. (a) Mineral poisons embrace the various acids, alkalies, etc., including carbolic acid, the salts of silver, mercury, and copper. Many of these substances destroy the cell by abstracting water and producing coagulation. Arsenic, phosphorus, and lead are other common mineral poisons. (b) Vegetable poisons. There are a great many veg- etable poisons, some of which are commonly used as medi- cines, which are the direct cause of certain physical dis- eases. Many of these poisons act upon some special part of the body, deranging its functions and diseasing its structure, producing various states of physical degeneration. Tobacco, morphine, opium, belladonna, and hundreds of other com- monly used drugs, belong to this group. (c) Germ poisons. The toxins of the various germ diseases such as diphtheria, scarlet fever, etc., together with alcohol, which is a product of a vegetable organism, are illustrations of disease-producing agencies belonging to this group. (d) Animal poisons. These include the various poisons found in the cells of the dead and putrefying animal body. They produce conditions varying from the auto-intoxication of the living subject, to the serious blood poisoning incurred in the handling of dead bodies, or from snake bodies. 8. Germs, or vegetable parasites. These include all the various vegetable bodies commonly called germs, which are the cause of the so-called contagious or infectious diseases. Diphtheria Germs TYphaid Germs Erysipelas IM1 Anthrax -=^t ^ ^s^ *>. FIG 39.~ X? Group of Disease. Germs. H YGIENE AND SAN IT A TION 3 1 1 The germs of many of these diseases have not yet been dis- covered, but the specific germs responsible for tuberculosis, diphtheria, pneumonia, meningitis, cholera, lockjaw, erysip- elas, etc., are known and have been thoroughly studied, and efforts have been made to find methods of effectually counter- working them. (Fig. 39.) 9. Animal parasites. Animal parasites include many common scourges such as the ordinary itch mite, fleas, bed- bugs, lice, and also a group of internal parasites which in- fect the body, such as tapeworm and trichina; these are ac- quired from eating raw beef and pork. (Fig. 40.) CONTAGIOUS DISEASES The so-called contagious or transmissible diseases such as diphtheria, measles, mumps, scarlet fever, smallpox, chick- enpox and whooping cough, are said to be epidemic when one person in a thousand in a community is stricken. When a disease like influenza extends over several continents at the same time, it is said to be pandemic. When an epidemic strikes a community, it finds some persons who are immune and others who are susceptible to the disease. Immunity to a disease may be acquired by having experienced a previous attack, or having had a similar disease, like in the case of vaccination producing cowpox, and this protecting the vac- cinated individual against smallpox. Or the disease may be fought by means of antitoxin, as in the case of diphtheria. Still another method of preventing and fighting disease is by means of the germ toxins, which are administered in small, but increasing, doses. This method has been tried with some success in the prevention of typhoid fever and the treatment of tuberculosis. It is certainly a mistake to expose small children to any of the contagious diseases of childhood, with the view of having them " take the disease and be through with it when they are young." Whooping cough may predispose to pneumonia and tuberculosis; scarlet fever may affect both the heart and the kidneys; measles may lead to serious dis- ease of the eyes, as well as tuberculosis; while diphtheria 312 THE SCIENCE OF LIVING commonly affects the heart and kidneys, and may leave the nervous system so crippled as to result in paralysis. Many of these diseases are very fatal to the infant. By means of quarantine, isolation, disinfection, and every other rule and regulation of the modern Boards of Health, these dis- eases should be fought and resisted. The directions of the health officer and the attending physician should be strictly, yea, conscientiously, carried out in all these matters. Modern medical research concerning the cause of disease has resulted in the production of such a vast array of scien- tific evidence respecting the specific causes of various dis- eases, as almost to destroy the old superstition which taught that human affliction resulted from the distemper of the gods, the juxtaposition of the stars, the phases of the moon, or some mysterious dispensation of Providence. While the older and unscientific ideas regarding the " catching of disease " have been largely dispelled by the scientific searchlights of the twentieth century, the newer teachings of science regarding contagion and infection are not fully grasped or thoroughly understood by the average individual of to-day. The layman has, in a general way come to understand that the various communicable diseases are transmitted from one person to another by means of " germs " or " para- sites " ; but the particular channels or specific means where- by the germs of disease are conveyed from one person to another and from one locality to another, are not as fully understood as they should be, to enable the layman to co- operate intelligentlv with the health authorities in the gigantic struggle wiach is now being waged in the arena of hygiene by the trained forces of science against the malig- nant forces of disease. This great " health battle " which is now on, has for its object the prevention of disease, the pro- motion of health, and the preservation of the race. THE SOIL OF DISEASE There are certain general conditions which favor the spread of contagious diseases. These should be first dis- V Trichina Tape Warm Body La use /fch Mitt Pound Worm FIG. 40.- Group of Animal Paras /tes HYGIENE AND SANITATION 313 posed of, before we take up the consideration of "disease carriers " for specific maladies. Environment, sanitation, and climate, together with the actual physical and mental state of the individual, all act as predisposing influences in the " catching of disease." 1. Lowered vital resistance. In a general way, the human body resists disease by means of certain inherent and auto- matic agencies of self-defence, which are resident within the body. The sum total of these "fighting powers" or resisting measures of the body, is spoken of as the individ- ual's " vital resistance." We desire to emphasize the fact that it requires a " disease soil " as well as a " disease seed " to produce the various contagious and infectious maladies; that is, the germs of disease may fall upon one individual who, because of his strong "vital resistance," presents an unfavorable soil for the growth and development of these germs; therefore, he does not take the disease. Some of the same group of germs gain access to another individual who, because of his low " vital resistance," presents a fa- vorable soil for the growth and development of the germs of this particular disease; therefore, this individual is im- mediately stricken down. And so we repeat: a favorable soil is required f6r the development of transmissible dis- eases as well as the presence of the seed or germ of the disease itself. Ordinarily, health is more contagious than disease, and microbes are not attracted to the perfectly healthy individ- ual. The normal healthy man is mightier than the microbe. By the cultivation of " vital resistance " and the proper regard of sanitary regulations on the part of the whole hu- man race, it is entirely within our power to drive every germ disease from the face of the earth. While it is ad- vantageous to understand fully the working of various " dis- ease carriers," it is equally important to cultivate a phys- ical constitution which is able to withstand all ordinary " germ attacks." 2. Unsanitary surroundings. Under this head are in- cluded faulty disposal of sewage, dark basements and damp 314 THE SCIENCE OF LIVING cellars, accumulated rubbish in the back yard, bad plumbing, drains, etc., together with contaminated vaults and cesspits, barnyard filth, etc. All these faults and errors of sanita- tion serve to increase the " breeding grounds " of various disease germs. These same unhygienic surroundings in- directly react to the weakening of the individual's " vital resistance." But, after all, these are rather " disease breed- ers " and we are at this time discussing " disease carriers." In the battle against contagious diseases, it is absolutely essential that the health authorities should have the un- qualified support and conscientious cooperation of every person in the community. The carelessness or indifference of a single individual, or the disregard of the health offi- cer's instruction by a single family, often results in giving a fresh start to a smouldering epidemic, producing untold suffering and much loss of life. Considerable has been said in the earlier portions of this book concerning the germs of disease and various methods of subduing and destroying them. It should be remembered that sunshine, fresh air, and cleanliness, are the effective weapons to use against disease germs. In spite of all these, the germs of certain epidemic and contagious diseases are sure to fasten themselves upon a large percentage of indi- viduals who may be exposed to them. The moment that you suspect yourself, or a member of your family, about to be afflicted with a contagious disease, summon your physi- cian. Even a mild contagious disease may have serious complications, and it is certainly unwise for parents to un- dertake to carry their children through these attacks. To do so may be to jeopardize the future health and welfare of the child. It is important that the physician's orders at such times should be adhered to to the letter. The doctor has a reason for asking you to be careful to prevent certain complications in these common diseases of childhood. Further discussion or suggestions as to the treatment of diseases will not find place in this work. They will be re- served for future consideration. HYGIENE AND SANITATION HYGIENE OF THE ATMOSPHERE The contagion of disease seems to be, in varied degree, carried by means of the breath and bodily excretions of the patient, and in the case of smallpox epidemics it would seem that, in a limited degree at least, the air must serve as a vehicle for the spread of the contagion. Ordinarily, the air -contains only harmless bacteria and, when not contaminated with dust or exposed to other germ- breeding sources of disease, is not to be seriously regarded as a " disease carrier." The atmosphere of the sick chamber is, of course, re- garded with just suspicion. Following sickness or death, where there is the slightest ground for suspecting a com- municable disease, the rooms should be promptly and thor- oughly fumigated. Formerly, sulphur was regarded as an efficient fumigant, but at present formaldehyde gas is gen- erally considered to be superior, as it does not harm the furnishings ; it should be administered either by the local health authorities, or in accordance with directions which these officials will gladly furnish. Careful tests of air made by special apparatus to deter- mine the number of microbes present, show that the atmos- phere varies in this respect according to location, country, city, etc. The air ordinarily contains from 100 to 1,000 microbes per cubic metre. Outside of smallpox, it is highly probable that the atmos- phere does not act as a direct " disease carrier " except in the case of the severe epidemics. DUST DANGERS The clouds of dust swept up by the wind from the streets of city or village are laden with the germs of disease. Dust is an enemy of human health and happiness. The germs of tuberculosis, pneumonia, and other diseases, when in this dry form, are able to live for a long period and may be blown about promiscuously, infecting large numbers of peo- 316 THE SCIENCE OF LIVING pie. Public streets and highways should be sprinkled or oiled wherever possible, especially in close proximity to dwellings. Household dust should be avoided with equal care. Es- pecially is this true of rooms where the sunlight is not per- mitted to have free access. The dust of all dark rooms is extraordinarily dangerous. The old-fashioned feather duster should find no place in the home. It is a vicious practice to go about stirring up the dust by means of these feather dusters. The atmosphere is filled with dust germs, which the one who does the dusting is compelled to inhale. Fur- niture and woodwork should be dusted by means of a dry or slightly moist cloth. Carpets belong to a by-gone age. They have no place in this modern scientific era. The floors should be covered with rugs, which can be frequently taken out of the house and exposed to a purifying bath of sunshine. The old- fashioned carpet tacked down to the floor and removed but once a year at house-cleaning time, is a veritable disease breeder and death trap. THE DRINKING WATER Sources of water contamination and methods of purifica- tion were fully considered in Chapter XIII. Asiatic cholera is almost invariably conveyed by means of water. The bathers in the sacred river Ganges, which is the everlasting source of this disease, drink the infected water, and after departing in various homeward directions, are stricken by this terrible disease. Proper quarantine regulations and a pure water supply will forever keep cholera from our midst. The majority of the diarrhceal dis- eases of summer, both of infants and adults, together with typhoid fever, cholera morbus, and cholera, are largely mat- ters of food and drink. When visiting in strange places, especially in the country where water is obtained from wells, have it boiled before you drink it. Be careful how you eat unpeeled fruit or unwashed vegetables which have been exposed to street dust or exhibited in other public HYGIENE AND SANITATION . places of the city. See that vegetables are thoroughly washed or cooked before eating. See that the milk is fresh ; that it has been kept on ice, so as to prevent the undue de- velopment of germs. Attend to these matters, especially while you are taking your vacation and are exposed to new and, .perhaps, unwholesome drinking water and other dis- ease dangers. It will not be necessary here to repeat the cautions given with regard to drinking water and other general phases of hygiene discussed in preceding chapters. Ordinary, pure well water, or filtered river water, con- tains ten to three hundred germs per cubic centimetre; while unfiltered, polluted water contains as high as fifty mil- lion microbes per cubic centimetre. Fortunately, the vast majority of germs and animalcule found in drinking water are relatively harmless, and the problem becomes serious only when one or more of the disease-producing organisms are found. There is great danger of spreading certain infections through the use of impure ice. Freezing does not destroy all germs. Typhoid fever and other disease germs can live for months in a cake of solid ice and then, with the melting of the ice, set about their deadly work. i CONTAMINATION OF THE SOIL. The soil is literally swarming with germs, containing as high as 100,000 little colonies or groups per cubic centi- metre in virgin earth. The soil may contain various bacteria found in connec- tion with animal and vegetable decay, as well as the eggs of various worms which grow in the human intestine; but the most formidable and dangerous of the " soil germs " are the microbes of tetanus (lockjaw) and malignant edema, a rare but pernicious malady. These deadly germs thrive in the soil because of the fact that they grow without oxygen air kills them and this is exactly why the doctor insists on " keeping the wound open " in case of rusty nail injuries on the feet, and firecracker or toy pistol injuries about the dirty and germ-laden hands of the small boy hurt at his 318 THE SCIENCE OF LIVING Fourth of July celebration. The lockjaw germ can't grow if air is present. HOUSEHOLD FURNISHINGS In the case of measles, diphtheria, scarlet fever, chicken- pox, etc., the articles of furniture, hangings, carpets, bed clothing, personal clothing, etc., are all more or less in- fected. Especially in typhoid, all bed linen should be thor- oughly disinfected in a carbolic acid solution before being sent to the laundry, or in such other solution as the local health authorities or the attending physician may direct. Even the dishes and silverware may prove the means of spreading infection to other members of the family, and should be carefully disinfected by weak carbolic acid or other suitable solution. All bowel discharges and kidney secre- tions of typhoid patients should be disinfected before enter- ing the sewer. The contagion of most of these diseases seems to remain active for many years, and cases are on record where in- nocent children have been stricken down with scarlet fever or diphtheria contracted from the handling of clothing, shoes, or trinkets, of a brother or sister who died of the disease years before, which the mother had fondly preserved in some bureau drawer or other place about the house. The only safe policy to pursue in case of these contagious diseases is thoroughly to disinfect everything connected with the patient and sick room, as well as every article handled during the illness, and most carefully fumigate the room or rooms infected, at the close of the illness. In all diseases which are characterized by a skin eruption or " breaking out " and which are subsequently followed by more or less " scaling," the patient should be anointed with olive oil or cocoa butter every day to prevent the falling off of these dry scales and their promiscuous scattering about the premises. The person who is daily oiled, can have the skin properly cleaned by a good scrubbing in connection with the soap bath, without serious danger of spreading the in- fection. HYGIENE AND SANITATION 319 Contagious diseases may be also carried by means of let- ters, packages, presents, etc. THE BEDROOM Ordinarily, every night the traveller goes to bed, he ex- poses himself to some new disease. While the linen upon his bed may be fresh and clean, his bed covering is probably that which has covered many a consumptive or many a suf- ferer from a worse disease. The carpets and other furnishings of the room, which perhaps have not been fumigated in years, unless by accident the health officer has discovered contagious disease therein, are all a menace to the health of the travelling public. The staterooms of steamships and the berths of the Pull- man sleeping car must all be regarded as vehicles for spread- ing disease, unless they are most carefully attended to and frequently fumigated. The Pullman Company has certainly made commendable progress during the past few years in the matter of disinfecting and cleaning its cars. Let the good work go on. The bad ventilation of churches, lecture halls, hotels, and, during the winter season, the closeness of sleeping cars and street cars, are all directly concerned in the spread of disease ; this is due to the fact that deficient ventilation encourages the accumulation of the deadly germs which are transmitted by means of the vitiated air found in such places. As the result of insufficient ventilation, the germs which are directly the cause of the various house diseases catarrh, bronchitis, pneumonia, and tuberculosis, are dis- seminated on a large scale, and thousands of people are annually exposed to these contagions; all of which could easily be prevented by proper scientific ventilation. INFECTED TOILET ARTICLES The practice of more than one individual using the same towel is responsible for the promiscuous spreading of many diseases. Common colds, influenza, contagious sore eyes, 320 THE SCIENCE OF LIVING and numerous skin disorders may be spread in this way. Large numbers of children at school who have used the same towel for drying their faces, have become infected with contagious sore eyes, commonly called " pink-eye," which sometimes proves to be a very serious malady in its results. All toilet articles may serve to convey disease when used by a second party, after having been used by an infected individual. It should be one of the fixed habits of life to wash the hands thoroughly before taking food. The hands of the ordinary citizen are literally teeming with microbes, varied according to the occupation and the exposure of the hands to contaminated germ-breeding scources. Especially are the finger nails a prolific source of infec- tion, polluting the body with various disease germs. Dirty nails habor the germs of pus-infection, lockjaw, the eggs of various worms which may thrive in the digestive canal of man, together with the microbes of erysipelas, and any other germ to which the hands have been exposed or which were present on the materials handled. The bath brush, tooth brush, etc., even when used by a single individual, should be exposed daily to sunlight and frequently sterilized by boiling. PUBLIC DRINKING CUPS There is plenty of evidence to warrant a severe indict- ment being drawn against the public drinking cup as a "disease spreader." The diseases which possibly may be spread about by this means are among the more serious maladies affecting the human family, embracing tuberculosis and syphilis, the two supreme scourges of the human race the Great White Plague and the Great Black Plague. The so-called " loving cup " is a disgrace to modern civil- ization and should be finally and forever banished. There is little doubt that the march of sanitary science will result, ere long, in the banishment of the public drinking cup. Every individual should carry a small collapsing drinking 'HYGIENE AND SANITATION 321 cup when travelling or when away from home. The time has certainly come when the public should understand that syphilis, the most loathsome of all diseases afflicting the human family, may possibly be contracted from dishes, silverware, and drinking cups. Every public drinking foun- tain, until such time as the public cup is banished, should have conspicuously posted the following notice: Health Notice. Thoroughly rinse the cup before drinking, especially the edges. Certain railway companies have banished the public drink- ing cup from their trains, offering in its place, individual paper cups. Let us hope that all railroads and the Pullman Palace Car Co., will immediately follow suit. Microscopic examination of a single public drinking glass showed over 20,000 human epithelial cells skin from the mouth and lips about the edges of the glass, with from 100 to 200. germs clinging to some of the cells, and at least 10 germs fastened to the vast majority of the cells, while between the cells, thousands of bacteria were present, as a result of the saliva deposited by the drinkers. Professor Davison reports 100,000 germs on every square inch of a glass examined. Tuberculosis germs are found on drinking cups, and severe epidemics have been traced directly to the public drinking cup. Especially are cups or glasses having chip- ped or rough edges dangerous. There is positively no excuse for the old-fashioned communion cup formerly used in churches. Those public fountains where the water bubbles up into a cup-like formation at the top of an upright pipe and, after running over the sides, is caught by the horse-trough or other waste receptacle, are to be commended for public school grounds and parks, as the constant outflow of water prevents infection, even in case the lips should touch the sides of the drinking bowl, which is usually not the case. 322 THE SCIENCE OF LIVING Especially should one be careful about drinking out of public cups when the lips are dry or parched, or when there is present a cold sore or other abrasion about the mouth. When the mouth or lips are in such a state, under no cir- cumstances should the drinking cup be allowed to touch the mucous membrane. Let the cup rest directly under the lower lip against the unbroken skin, and drink something after the fashion of a horse drinking out of a trough. What we are writing in this connection applies with peculiar force to the drinking glasses used about soda foun- tains and ice cream parlors, as well as those employed in saloons and other public drinking places, where they are only carelessly rinsed in a bucket or basin of dirty water. A practising physician is constantly meeting with the sad cases of innocent young men and women, as well as wives and mothers, whose life happiness has been blighted by the accidental contraction of loathsome diseases through the channels of the old-fashioned loving cup and other easily preventable means. PROMISCUOUS KISSING The author does not desire to start any faddish agitation against the time-honored practice of osculatory greeting. We only desire to call attention to certain disease dangers that lurk behind this common practice. They are largely the same group as those transmitted by the public drinking cup, to which should be added also tonsilitis and other diseases of the catarrhal group, as well as tuberculosis, colds, syphilis, etc. Many cases of the last named disease are clearly traceable to kissing as their vehicle of transmission. It is in this way that many innocent young women are con- taminated for life as a result of indulging in this common, but none the less dangerous, sentimentality. The author holds as particularly objectionable, the common practice of promiscuously kissing the baby. If the baby is to be kissed by all the friends and relatives, it would be better to kiss him on the cheek and not directly in the mouth. These little ones are particularly susceptible to mouth dis- HYGIENE AND SANITATION 323 eases and infections, and it is certainly not in keeping with the spirit of hygienic progress abroad in this age, to allow one and all to kiss the little ones upon the lips. I dare say that the infant world, if they knew of my plea along this line in their behalf, would unanimously accord me a vote of thanks, although they might be unable fully to appreciate the hygienic value of my warning. We are of the opinion that the babies do not enjoy being smothered and kissed according to the popular custom. RAW FOODS Raw fruits, vegetables, etc., especially those which have been exposed to the street dust of the city, may prove a prolific source of spreading typhoid fever, diarrhoeal, and other diseases, if eaten before they are thoroughly washed to say nothing of the fact that raw, dirty vegetables may carry the eggs of numerous worms which infest the soil, and which may develop and grow in the bowel-tract of man. Make it a rule either to boil, wash, or carefully pare the fresh fruits and vegetables, especially the vegetables, and more particularly if these things have been exposed to city dust and dirt. Fresh fruit and vegetables are perfectly safe when pared or thoroughly scrubbed. PUBLIC FUNERALS The disease dangers in connection with public funerals are not now so great as formerly thanks to our Board of Health regulations; nevertheless, there are many funerals following various diseases more or less contagious, which are now permitted to be held in public, which jeopardize ' the health of those in attendance. Especially is this true of home funerals, where all the mourners are exposed to the contagion of the disease as found in the death chamber and other rooms of the house, unless the same have been thor- oughly disinfected and properly fumigated. Unless such funerals are conducted under strict medical supervision and after the premises are properly disinfected, 324 THE SCIENCE OF LIVING the author believes that all funeral services where the in- dividual has died of a transmissible disease, should be held in private. PUBLIC LIBRARIES There can be no doubt that future investigation will dis- close the fact that the books and magazines found upon tables in the waiting-rooms of dentists, physicians, etc., as well as the books and magazines of the public libraries, are all concerned in the spread of various contagious diseases, particularly certain skin diseases. The likelihood of public libraries acting as disease carriers is now being taken into serious account by library officials in this country and Europe; and on the Continent experiments have been ex- tensively conducted to ascertain the best methods of dis- infecting books. An illustrated article recently appeared disclosing several successful methods employed in connection with certain European libraries, which thoroughly sterilized the books without in any way harming the paper, print, or binding. RAILWAY SEWAGE. The present plan of disposing of sewage of the travelling public by allowing it to be deposited in the open air along the highways of travel, is one of the most reckless and unsanitary practices with which we are acquainted. Let us suppose a case by no means out of the ordinary: an in- dividual starting on a transcontinental tour, afflicted with some form of dysentery or some other diarrhoeal disease or perhaps in the earlier stages of typhoid fever, boards a train. The nature of the disease is such as to produce frequent bowel-action for several days. In this way, a single patient whisked across the country by the limited expresses, more or less infects the entire length of this highway of travel. Within a few days these infectious bowel discharges have become more or less dried and, in the form of dust, easily whisked up by passing trains to be inhaled by the passengers or deposited upon drinking cups or the food and dishes of the dining car, to be subsequently eaten. The only reason HYGIENE AND SANITATION 325 infections from this cause are not greater, is probably due to the sterilizing powers of the direct rays of the sun, which kill large numbers of the disease microbes. The time is ripe to begin an educational campaign, that the public may fully understand that the railroads are maintaining an " open sewer " along their right of way. Careful and conservative estimates of the quantity of human excrement deposited along the highways of travel in the United States place it at about 100 pounds per mile per year. There is no doubt that the various rivers crossed by the railroads are in danger of contamination from this source, and the only thing which prevents this " open sewer " from becoming a crying nuisance is the fact that, except in the case of tunnels, the road bed lies in the open and therefore all excrement deposited from the passing train is soon subjected to the powerful germicidal action of the sun's rays. COUNTRY CLOSETS In this connection let us emphasize the importance of carefully and thoroughly screening all privy vaults and out- houses in the smaller towns and country places where no sewer system is in use. This is imperative, in order to prevent the spread of summer bowel disorders by means of flies. This matter will some day be taken seriously, and vigorously enforced by the local health authorities. The disease-laden contents of the vault are not exposed to the sterilizing action of the sun's rays, and must, therefore, be seriously regarded as a menace to health. In the country as well as in small towns and villages, where sewer connections are not available, every effort should be made to install the " dry earth " system of water closet. Gather up a box or barrel of dry pulverized dust, from the public highway. The dust from the wheel ruts is the best, being finely pulverized. A good supply should be procured during the dry weather so as to have plenty on hand in case of rain. These boxes of dust may be con- veniently placed in the closet and by means of a small fire- shovel, a quantity of this dry earth is sprinkled into the 326 THE SCIENCE OF LIVING vault several times a day and this way all odors are de- stroyed. And even in the case of unscreened vaults, the flies are largely prevented from gaining access to infected material by this simple precaution. CHAPTER XXII HYGIENE AND SANITATION, OR THE PREVENTION OF DISEASE (Continued) FLIES AS DISEASE CARRIERS. THE SLEEPING SICKNESS. MOSQUI- TOES AND DISEASE. RATS, FLEAS, AND BEDBUGS. ANIMALS AND PARASITES. DISEASED DAIRY PRODUCTS. OYSTERS AND SEA FOOD. DOMESTIC PETS. CARELESS SPITTING AND TUBERCULOSIS. HOW TO PREVENT CONSUMPTION. HOW TO CURE CONSUMPTION. DISINFECTANTS AND DEODORIZERS. QUARANTINE AND ISOLA- TION. THE DELUSION OF DRUGS. PATENT MEDICINES. THE CITY SLUMS. v WE can no longer consider the ordinary house fly as a harmless nuisance or regard it merely as a pest. This little insect is one of the most dangerous animals on the face of the earth as regards the health and happiness of the human race. Flies feed and flourish on every form of filth. They carry the deadly germs of disease by the millions on their feet. From 500 to 20,000 germs of typhoid fever and other summer diarrhceal diseases have been found on one foot of a single fly, and the fly, it should be remembered, has a half-dozen feet. (Fig. 41.) FLIES AS DISEASE CARRIERS The house fly ought to be called the " typhoid fly " but for the serious fact that it is also the means of carrying and communicating almost a dozen other forms of disease. Flies are, in every sense of the word, filthy insects. They eat and drink in every known place of filth and disease from the cesspit to the vault. They devour the tuberculosis sputum by the wayside and hold their banquets in the garbage heap. 327 328 THE SCIENCE OF LIVING On the soiled diapers about the nursery, or the discharging wounds of the surgical patient, the flies will swarm, and carry the germs of infection throughout the neighborhood. When a fly falls in a pitcher of milk or is found in other food, it may be quite easy to fish out the dead or dying insect, but remember that you are unable to fish out the million of deadly disease germs which the fly washed off his feet in the milk or wiped off on the food. The only safe course is to screen the house thoroughly and early; carefully protect all food; go to work in earnest to destroy the fly's breeding grounds; have the garbage can covered; have the garbage daily or frequently removed; keep the garbage cans clean either scald with hot water or add a little chloride of lime twice a week; have manure heaps promptly removed or kept covered in tight boxes or pits, so securely that flies cannot gain access to them; de- stroy or remove all other heaps of rubbish and garbage; for if all filth can be removed, flies will be robbed of their breeding grounds. Flies which have feasted upon tuberculosis sputum have been found to deposit 3,000 tubercle germs with each fly speck, and every fly is estimated to make about 25 specks a day. Thousands of people who are horrified on discovering a bedbug in the house, are indifferent to flies as they swarm about the food throughout the kitchen, crawl over the face and lips of the sleeping baby, and expose the entire family to the contrattion of any contagious disease that may be within half a mile of their dwelling place. It is time that we awaken to the fact that mosquito bars and screens are cheaper than doctors' bills and funerals. Of the insects invading the house, over 95 per cent are the " ordinary house fly " ; the remaining 5 per cent include the stable fly, the flies which bite just before showers; the blue-bottle or blow flies, which commonly lay their eggs on fresh or decaying meat ; together with the small window and fruit flies. These small flies are not small house flies they are another species. Many house flies live all winter in some crack in the Ijalahn plate, over which a house fly has walked. Larva of the house fly. Fly on piece of spongecake. Adult housefly Fl G . 4 I . - Flies as disease carriers. HYGIENE AND SANITATION 329 wall or in some other sheltered place, in a sort of benumbed state, until the warm spring days, when they are dis- covered buzzing about the windows. It requires only about twelve days for a 'full grown fly to develop from the egg. The female fly is estimated by various authorities to lay from 100 to 1,000 eggs during the season. Let us suppose that each female lays only 100 eggs and that one-half her offspring are females. This would give us 50 adult egg-laying females at the end of the first generation or in twelve days from the time the eggs were laid by the first female fly. At this same rate, by the eighth generation or near the season's close, there would spring from this one original female fly, billions of adult flies ; but even if we should allow for the destruction and death of a very large part of the females all along during the season, we would still have a prodigious number of offspring produced by a single fly in a single season ; and these estimates do not in- clude an equal number of male flies which are just as active as the females in spreading disease. Manure has been found to contain as high as 2,400,000 developing flies to the ton. How to kill files. Flies are more easily prevented than killed. Their breeding grounds are very easily removed ; and they are easily destroyed in the form of maggots, for all flies are maggots before they are flies. If through care- lessness or faulty screening, flies do gain access to the house, they may be destroyed in the following ways: 1. Fly traps of various designs are on the market, many of which are very effective in entrapping these insects. 2. Sticky fly paper. This means will be found quite effective in helping to eradicate the pest in the house that has been tardily screened. 3. Fly poisons. The following will be found useful in killing flies. Place two teaspoonsful of ordinary formalde- hyde in a pint of slightly sweetened water and put in a shal- low dish where the flies are thickest. But most of these fly poisons are equally poisonous to the 330 THE SCIENCE OF LIVING baby and the children about the house. The following fly poisons will be found useful in killing flies, but will not kill the baby: Bichromate of potash 2 drams. Dissolve in water 3 or 4 ounces. Sweeten with plenty of sugar. Expose to the flies in a plate or other shallow dish. How to prevent Hies, After all, the safest and sanest method of fighting flies is to labor for their prevention, and this is brought about by general cleanliness. Keep the house and premises sweet and clean. Specific suggestions may be made as follows : 1. Sprinkle chloride of lime over privy vaults, manure piles, and other piles of refuse, if they cannot be immediately burned or removed. 2. Keep garbage cans tightly covered ; empty and clean daily, or at least three times a week. 3. Keep manure in closed boxes or covered pits. Remove no less than twice a week. 4. Pour kerosene into any suspected drains or sinks. 5. Keep the house and yard absolutely clean. Admit fresh air and sunshine. THE SLEEPING SICKNESS Sleeping sickness, known as a fatal disease occurring among the negroes of tropical West Africa, has within the past five years been almost certainly shown to be trans- mitted by the tsetse fly. During slavery days in America and the West Indies, the sickness was occasionally imported to the Western Hemisphere by negroes sold into slavery, but it never spread to individuals born outside of Africa, the necessary intermediate host and distributor of the dis- ease, the tsetse fly, being lacking. With the exploration and the commercial opening up of the African continent, the disease wandered from its original area, extending along the Congo River and in other directions, so that to-day it is not only common throughout the Congo Free State, but threat- HYGIENE AND SANITATION 33! ens Egypt as well, having recently invaded the Nile Valley. In portions of the interior of Africa, notably the Victoria Nyanza Lake region, it is epidemic to such an extent that the entire population of many villages has been destroyed and the country, in areas, is practically depopulated. The trypanosome causing this disease is transmitted by the tsetse fly and by it only. MOSQUITOES AND DISEASE. The blame for carrying both malaria and yellow fever has been conclusively fastened upon the mosquito. One particular species carries malaria. Biting an individual afflicted with this disease, it takes a parasite into its system, which subsequently burrows into the wall of its stomach, and there goes through a cycle of development, from which its eggs are carried to the salivary glands and, in the act of biting the healthy individual, they are injected into his blood, where they hatch out after a certain number of hours, flooding the system with the plasmodium parasite and its poisons, thereby bringing on the unpleasant attacks of alternating chills and fever. The study of yellow fever in Cuba thoroughly demon- strated that it was transmitted by a species of mosquito, the same as malarial fever ; and the destruction of mosqui- toes has practically driven yellow fever out of Havana, which, until recently, was regarded as its home. As in the fighting of flies, the diseases transmitted by the mosquito are best fought by directing efforts against its breeding places, and by effectually screening all dwelling places against the entrance of mosquitoes, and especially protecting patients afflicted with malaria or yellow fever, from the mosquito. Many experiments have been made to determine how best to destroy mosquitoes and their breeding grounds. It should be remembered that they breed in warm weather wherever stagnant water is found, whether it is in the marsh, the pond, or the rain barrel. Ordinary coal oil or kerosene has been found to be one of the most effective means of destroying 332 THE SCIENCE OF LIVING these insects and their eggs. Kerosene poured upon the surface of stagnant pools or rain barrels will destroy and effectually prevent the breeding of mosquitoes for about two weeks. Proper drainage of the city streets and of the country swamps will be found the most effective means of preventing the production of mosquitoes and, incidentally, the prevention of malaria and yellow fever. It had long been observed that epidemics of yellow fever always de- creased with the first frost. This was simply due to the fact that the frost destroyed the mosquito, which had carried the fever from one person to another. RATS, FLEAS, AND BEDBUGS It is now pretty thoroughly demonstrated that both rats and fleas are concerned in the spread of the bubonic plague an old-time scourge that was dreaded by all nations. From eating the corpses of the victims of plague and in other ways, the rat infects himself with this disease. These in- fected rats are carried from port to port, from continent to continent, by means of ships. Fleas infest these rats, suck their blood, and subsequently bite human beings and infect them with this deadly disease. (Fleas also have been charged with spreading typhus fever and leprosy.) Fleas and rats are no doubt concerned in other mischief as regards the spread of disease, but with this much knowledge at hand, it behooves every civilized nation to instigate a thorough war on rats, and, if possible, eradicate these pests, who have proven themselves to be the agency for the spread of this terrible plague. It is now stated that the ground-squirrels are a menace; that they may take the germs of bubonic plague from rats, and make it endemic in California. The only real remedy there seems to be is persistent war on rats till all are de- stroyed. The ordinary household bedbug is not unlikely a guilty party to the spread of disease, but, like the fly, until very recently it has escaped the attention of the detectives of science; yet, from our present knowledge of the role of HYGIENE AND SANITATION 333 various insects and pests in the causation of disease, we must come to regard this blood-sucking insect with grave suspicion. The bedbug has been seriously charged with spreading smallpox; while body lice are blamed for carry- ing typhoid and relapsing fevers. A prominent English physician has written a book trying to prove that leprosy is contracted from eating certain kinds of fish. ANIMALS AND PARASITES Ordinary parasites attaching themselves to man are the itch mite, screw worm, leeches, lice, etc. It is needless to say that bodily cleanliness and usual care suffice to prevent these parasites. Head lice are best combated by means of a coal oil shampoo. Itch mites are destroyed by repeated scrubbing with a rough brush and green soap, followed by an application of sulphur ointment. Recently it has been discovered that an ordinary tick living upon certain animals in the Rocky Mountain region is able to impart the so-called Rocky Mountain sickness or fever, when it bites human beings. Another group of parasites find their way into the inside of the body, living in the digestive canal or burrowing into the muscles. These are the echinococcus (dog tapeworm), the trichina, the amoeba of tropical dysentery, the tapeworm, round worm, pin worm, hook worm, etc. Many of these worms are swallowed by persons while in bathing. Un- der no circumstances should bath water, in either pools or lakes, ever be admitted to the mouth. Some of the parasites are secured from raw, unwashed, and uncooked vegetables and fruit; some of them are also gotten from handling cats and dogs. Special care should be used about touching these domestic pets at meal time. Trichina is a little animal which is found in hog flesh, fish flesh, and probably in the flesh of certain fowls. It finds its way into the muscles, where it develops, producing great misery and occasionally death. The tapeworm is se- cured from eating beef and also from other forms of flesh. 334 THE SCIENCE OF LIVING It is certainly a grave danger to eat either raw pork or rare beef. Rats burrow into graveyards and eat the corpses of infected human beings, as well as other animals affected with trichina. These rats are eaten by hogs, and the hogs are in turn eaten by man. In this way, the cycle of infection is maintained for this disease. That the flesh of animals serves as a means of conveying diseases to man, has long been recognized. It is extremely difficult for either State or Federal authorities properly to examine and inspect the meat supply of the country. For instance, pork was never examined for trichina except in the case of that which was exported, and even this exami- nation was discontinued in 1906. It is extremely difficult to find these parasites even when the pork is carefully exam- ined, so it would appear that thorough cooking is the only safeguard for the pork eater. We quote as follows from a recent letter from the Chief of the Bureau of Animal In- dustry, U. S. Government: " In numerous instances trichinous pork has been micro- scopically examined as many as twenty or thirty times be- fore the parasites were found, and as it is utterly imprac- ticable to make so many examinations of such carcasses, the unreliability of the inspection should be obvious. The government mark ' U. S. Inspected and Passed ' does not guarantee that the pork is free from trichina, and it is there- fore recommended that in all cases pork should be thor- oughly cooked or cured before it is used for food." In view of the fact that animals slaughtered for food are likely to be affected with such a variety of diseases from tuberculosis down, we would strongly urge upon all thor- oughly to cook all flesh foods. The practice of eating rare . and partially done meats is exceedingly dangerous and should be generally abandoned. The " liver-fluke " disease, prevalent in Japan and Egypt, is usually secured from infected drinking water; while hydatid cyst (echinococcus disease) is secured from the dog, and is seldom found outside of Iceland an! other HYGIENE AND SANITATION 335 countries where dogs and their masters live closely to- gether. The " hook worm," a parasite attaching itself to the walls of the bowel, is probably secured by taking the eggs or embryos along with the food contaminated with dirt and refuse. This disease recently has been discovered to be quite prevalent in the Southern States. It has a tendency to " die out " if new infections do not occur. It would seem that this parasite is actually able to penetrate the skin, and an individual may be infected by handling soil or other objects contaminated with these animals. It is quite prob- able that the "hook worm" is responsible for the anaemia and general weakness exhibited by such large numbers of the poorer whites and also by the negroes throughout the Southern States. Horses, cows, etc., frequently communicate disease to man. Glanders, a most fatal disease, can be secured from the horse, or from handling the hides of animals that have died of the disease. DISEASED DAIRY PRODUCTS Milk is the germ's paradise. There are few known sub- stances in which the majority of disease germs will grow better and faster than in ordinary cow's milk which is not placed on ice immediately after milking and kept there. Whole epidemics of diphtheria, scarlet fever, etc., as well as typhoid fever and other of the summer diarrhoeal diseases, have been traced to a single infected milk supply, or to one infected milk depot. Butter may also serve as a disease carrier, for, as it is ordinarily sold on the market, it is teeming with untold millions of microbes. Carelessly handled city milk is frequently found to con- tain from 3,000,000 to 5,000,000 germs to the cubic cent- imetre. By proper legal regulation requiring the keeping of milk on ice, as well as enforcing cleanliness in con- nection with the processes of milking, stabling, storage, etc., the number of bacteria can easily be reduced to 100,000 or 336 THE SCIENCE OF LIVING 200,000 per cubic centimetre, the latter number being the largest number permitted by some cities. Butter made from creamery products is found to contain fewer germs when fresh than the butter made from milk and cream which have been allowed to sour under varying and unfavorable circumstances. Sterilizing the cream be- fore making butter insures a product containing the least possible number of microbes and is called " sterilized butter." Ice cream is, in a measure, subject to the same dangers in relation to disease as milk, for the freezing in no way de- stroys the germs of disease, although it does greatly inter- fere with the rapid development and multiplication of the microbes. OYSTERS AND SEA FOOD. There is little doubt at the present time that oysters may serve as a direct means of communicating typhoid fever. The living, deadly germs of this disease are frequently found in the oyster's body, and numerous cases and outbreaks of this disease are on record, which have been carefully traced to oysters as their source. It may be subsequently dis- covered that other shell fish and water animals of more or less scavenger character are also guilty of conveying this bacillus to the body, when they are eaten as food. DOMESTIC PETS. Cats and dogs, when kept in the house, must sooner or later become diseased. They will be affected with tuber- culosis, if nothing else. While these animals are very ac- ceptable companions of children in their outdoor life and play, they are questionable as household pets. Diphtheria and scarlet fever are charged up as being communicated by these animals also tuberculosis, while there are several forms of parasites common worms which infest the in- testines of man and which are frequently secured from these animals. Especially is it dangerous to allow children or adults for that matter to pet these animals while at table eating. If you touch the domestic pets at meal time, or if. HYGIENE AND SANITATION 337 the dog or cat licks your hand at the table, go and wash be- fore continuing the meal. The eggs of various intestinal worms are frequently taken into the body in this way. Mad dogs carry the organisms and poisons of hydrophobia. The public is becoming aroused to sense the grave dangers of this disease, and the stray dog on the city streets is destined soon to be regulated out of existence. But it may be of interest in this connection to call attention to the fact that there is very little more of hydrophobia and mad dogs during the so-called " dog days " than at any other season of the year. When bitten by a dog or any other animal, go at once to a physician and have the wound treated. Keep the animal under observation don't shoot it and if it ex- hibits symptoms of the disease, kill it and take the patient at once to the nearest Pasteur Institute for treatment. CARELESS SPITTING AND TUBERCULOSIS Physicians no longer look upon tuberculosis as an incur- able disease. We now know that fresh air, sunshine, and careful feeding, together with cold baths and graduated exercise, are able to restore the majority of cases of early tuberculosis back to health. The public should understand that the same methods which cure tuberculosis will prevent it. From earliest infancy to old age, the hygiene of the lungs and skin should be studied with a view to maintaining their healthy activity and thus preventing consumption. It should be remembered that consumption is responsible for more deaths than almost any other two diseases. Of the ten great causes of death tuberculosis, pneumonia, nervous diseases, heart diseases, bladder diseases, digestive diseases, accidents, cancer, typhoid fever, and suicide tuberculosis is the greatest of all. Yellow fever is regarded as a great scourge, yet during the last one hundred and fifteen years the deaths from yellow fever in the United States have been only 100,000, while last year (1909) there were 150,000 deaths from tuberculosis in the United States. x Tuberculosis is the most universal disease-scourge of the human race. It is never inherited. It is produced by the 338 THE SCIENCE OF LIVING tubercle germ ard is taken into the body through the air we breathe or the food we eat. It may be secured from the poison-laden air of the foul dwelling or crowded city tene- ment. Intestinal tuberculosis, it is believed, can be con- tracted from drinking the milk and eating the flesh of animals having tuberculosis. It is a preventable disease and, if taken in time, can be cured. Houses become infected with tuberculosis. We have known of a family of six children to be stricken down with tuberculosis, having all taken it from an afflicted mother. Never move into a strange house without thoroughly fumi- gating the premises. If you have consumption, do not give it to others by your careless spitting. Carry around a destructible pasteboard box into which you can spit, and afterwards burn it. In the cities we have lung blocks and lung sections where we expect a large number of deaths from tuberculosis. Those afflicted with tuberculosis should early seek the advice of a competent physician should prepare to go at once to a tuberculosis tent-colony, or otherwise live out of doors. It matters not what climate you live in, provided you live out of doors and get fresh air and sunshine. Cold air is just as good as warm air. Tuberculosis patients do well in the northern latitudes even during winter. They do just as well, under proper medical care, at home as in the sani- tarium. Tuberculosis is primarily due to lowered vitality and the indoor life, but indirectly it is a disease resulting largely from careless spitting. Let us have more and more stringent laws against promiscuous and careless spitting, and let us have them impartially enforced. Attention has recently been called to the fact that the public telephone may sometimes serve to spread tuberculosis germs. The following instructions have been prepared to state concisely how to prevent and cure consumption, and are well worth study. Great good is accomplished by boards of health in circulating these instructions: HYGIENE AND SANITATION 339 HOW TO PREVENT CONSUMPTION The spit and the small particles coughed up and sneezed out by consumptives, and by many who do not know that they have consumption, are full of living germs too small to be seen. These germs are the cause of consumption. DON'T SPIT on sidewalks it spreads disease, and it is against the law. DON'T SPIT on the floors of your rooms or hallways. DON'T SPIT on the floor of your shop. WHEN YOU SPIT, spit in the gutters or into a spittoon. Have your own spittoons half full of water, and clean them out at least once a day with hot water. DON'T cough without holding a handkerchief or your hand over your mouth. DON'T live in rooms where there is no fresh air. DON'T work in rooms where there is no fresh air. DON'T sleep in rooms where there is no fresh air. Keep at least one window open in your bedroom day and night. Fresh air helps to kill the consumption germ. Fresh air helps to keep you strong and healthy. DON'T eat with soiled hands wash them first. DON'T NEGLECT A COLD or a cough. HOW TO CURE CONSUMPTION DON'T WASTE YOUR MONEY on patent medicines or advertised cures for consumption, but go to a doctor or a dispensary. If you go in time YOU CAN BE CURED; if you wait until you are so sick that you cannot work any longer, or until you are very weak, it may be too late; at any rate it will in the end mean more time out of work and more wages lost than if you had taken care of yourself at the start. DON'T DRINK WHISKEY, beer, or other intoxicating drinks ; they will do you no good, but will make it harder for you to get well. DON'T SLEEP IN THE SAME BED with any one else, and if possi- ble, not in the same room. GOOD FOOD, FRESH AIR, AND REST are the best cures. Keep in the sunshine as much as possible, and KEEP YOUR WINDOWS bPEN, winter and summer, night and day fresh air, night and day, is good for you. 340 THE SCIENCE OF LIVING Go TO A HOSPITAL WHILE YOU CAN AND BEFORE IT IS TOO LATE. There you can get the best treatment, all the rest, all the fresh air, and all the food which you need. THE CAREFUL AND CLEAN CONSUMPTIVE IS NOT DANGEROUS TO THOSE WITH WHOM HE LIVES AND WORKS. It is possible to sleep out of doors, if you cannot work out of doors. The head of the single bed can be put out of the window, or some form of window tent can be used. Hammocks can be strung on the roof of the city tenement in summer. Beds can be placed on the porches. There is no excuse for not sleeping out of doors. (Fig. 42.) DISINFECTANTS AND DEODORANTS, Deodorants are substances which destroy odor and cause the premises to smell sweet, but they are not necessarily disinfectants; that is, they may not kill germs. Disinfect- ants proper are substances which have power to kill germs. Heat, fire, and sunlight are Nature's disinfectants. Chloride of lime and copper sulphate are good disinfectants to sprinkle about cellars, closets, and other places where it is desired both to disinfect and deodorize. Formaldehyde gas produced by special generators, or by the burning of formaldehyde candles, is used as a disinfectant after contagious diseases, or formaldehyde sheets may be hung about the rooms. The burning of sulphur, after' effectively stopping up all means of air escaping from the room, is also an efficient means of disinfecting. For disinfecting sheets and other linen in in- fectious diseases, it is well to put them in a weak solution of carbolic acid before sending them to the laundry. Bi- chloride of mercury (corrosive sublimate) is used as a gen- eral disinfectant in strength of from I to 1,000 down to i to 5,000. Disinfection of excreta. Corrosive sublimate is not a good disinfectant for bowel discharges. These are best dis- infected by solutions of carbolic acid and chloride of lime. The excreta should be mixed with equal quantities of this disinfectant solution and allowed to stand several hours before it is disposed of. Nurses and others engaged in the TflB Window Tenf Cross of Window Tenf. Fl G. 4Z.~ Haw fa 5/eep out of doors. HYGIENE AND SANITATION 34! care of typhoid and other contagious diseases, should fre- quently disinfect their hands. QUARANTINE AND ISOLATION It is amazing how intelligent people will disregard and evade the quarantine regulations of the health officers. The time has certainly arrived when civilized nations should take contagious diseases seriously. The Board of Health regulations are for the good of both the individual and the community. In all these matters the layman should give earnest and conscientious heed to the instructions of the attending physician and the health officer, and in this way lessen the spread of disease and lower the death rate of the community. It is a duty we owe to ourselves and our neighbors, to lessen in every way possible the occurrence of disease, whether it be the contagious diseases, the rickets of the child due to improper feeding, the scurvy of the sailor deprived of fresh food, or the consumption that re- sults from bad air, dust, and careless spitting. THE DELUSION OF DRUGS. Alcohol and many other drugs, instead of being a pre- ventive or a cure of disease, are in themselves a direct cause of disease. The majority of these drugs expend the vital energy, but in no way contribute to the production of vital strength, and this is the great difference between drugs and foods. Alcohol and drugs give rise to sensations which are not real. Their strength is deceptive. They make one feel stronger when one is weaker; they cause one to feel warmer when one is cooler. They aggravate the vast majority of diseases for which they are taken as a cure. It is one of the laws of living things that the excretions of any living organism are more or less poisonous to all creatures higher than itself in the scale of life. This is true of alcohol. It is an excretion of little vegetable organisms the common yeast plant, and it proves to be poisonous to everything above it in the scale of life, and that embraces the entire animal 342 THE SCIENCE OF LIVING creation. One part of alcohol in 1,000 parts of water, will even kill a plant if watered with it, while ten parts of alcohol in 1,000 parts of water will kill a fish. We have spoken elsewhere of alcohol as a food, but here briefly call attention to the fact that the quantity of flour that will rest on the point of a knife, contains as much nourishment as ten quarts of beer. It is true that some alcohol may be burned in the body, as may ether and chloroform, and many other poisons, but it is not assimilated by the body. It is in no way treated as a real food ; on the other hand, it produces degeneration of practically all the body tissues. It has the effect of hardening the brain and arteries and lessening the thinking power in fact, two ounces of whiskey necessitates that a man should take twice his ordinary time to think or to execute a muscular movement. Alcohol congests the stomach, leading to ulcer and de- struction of living tissues. It causes the little nerve proc- esses in the brain cells to retract, and this lessens the mental processes, although it is true that during the early stage of alcoholic intoxication, mental processes seem to be increased and there is a great and steady flow of language. This is only the first effect of this narcotic drug; later effects are more depressing. When long used, it leads even to insanity. Alcohol is now regarded as one of the greatest predisposing causes of consumption. Its use shortens life. One-half of all the idiots in the asylums in this country are found to come from drunken parents. Fifty per cent of criminals and eighty per cent of prostitutes likewise have alcoholic parentage. Physicians are coming to use less and less al- cohol in the practice of medicine. In many diseases such as typhoid fever and pneumonia, where alcohol was com- monly used in past years, it has now almost passed out of existence as a remedy. Alcohol, therefore, can claim no real place as a food upon our tables, and is not entitled to the dignity of being called a beverage. It should be regarded as a poisonous drug, its sale permitted only upon prescription, and its use limited to medical practice. HYGIENE AND SANITATION 343 The influence of alcohol upon the individual and upon society may be summed up as follows: 1. Those who buy alcohol spend their money for that which is not food, but they do not get a harmless substance they get an active poison. 2. Leading scientific authorities unite in pronouncing alcohol a narcotic poison and not a food. 3. Alcohol is a deceiver. It is a nerve-fooler. It makes a man feel warm when he is cold. It makes him feel strong when he is weak. It makes him feel rich when he is poor. It makes him feel happy when he may have every cause for the most heartfelt grief and sadness. 4. It is a reason-robber. Its devotees lose their discretion and judgment. 5. It is a money-destroyer. Its use lies at the bottom of many a financial wreck. 6. It is a home-breaker. Alcohol is probably responsible for more blasted homes than any other single agency. 7. It is a mind-destroyer. It occupies a prominent place among the first causes of insanity, in the statistics fur- nished by our asylums. 8. It is a conscience-destroyer. Those who long continue its use in large quantities find their consciences benumbed. Their higher sensibilities and spiritual perceptions are de- stroyed. 9. It is a poverty-producer. Drink is not only the re- sult of poverty, but the use of alcohol tends forever to im- poverish. 10. It is a crime-generator. Much crime is committed that the criminal may obtain alcohol, or else he is led by his criminal impulses while under its influence. 11. It is the handmaiden of vice. The vicious elements and immoral practices of our great cities are inseparably linked with the liquor traffic and the use of alcohol. 12. The good feeling it gives you to-day is upon the price of placing a mortgage upon your after-health and strength. Tobacco is another of the narcotic drugs, and its use leads directly to disease. Its sale should be regulated by law, and 344 THE SCIENCE OF LIVING under no circumstances should minors be allowed to use it. It should be treated as a drug, the same as morphine and cocaine. To say the least, vigorous anti-cigarette laws should be passed by each State preventing the sale of this poisonous drug to youth of tender age. Tea and coffee are other narcotic drugs containing from 3 per cent to 6 per cent of a poisonous principle. About a billion pounds a year of these substances are used, con- taining 15,000 tons of poisons. A 40 to 6o-grain dose of these narcotics might even prove fatal to many individuals. Each year the American people consume 8 billion to 10 billion doses of caffeine and theine, or almost enough to cripple or kill the whole world, if given at a single dose. The effect of the continuous use of these drugs is shown on the complexion and also manifests itself as headache, nervousness, sleeplessness, and the development of that peculiar experience which accompanies all drugs, but does not attach itself to the use of foods; that is, that the in- dividual using them gets to the place where he " just can't do without it." Experiments have been made where it is shown that as small a dose as three grains of caffeine greatly impairs the digestion. PATENT MEDICINES In the battle for the prevention of disease, an unceasing war must be waged upon patent nostrums. Under no cir- cumstances, allow yourself to take a medicine of whose com- position you know nothing. Don't take drugs unless they are prescribed by a competent physician. Reputable men of science do not tolerate secret formulas or medicines of unknown composition. Have nothing to do with the nostrums of the almanac or the advertised remedies of news- papers and magazines. When in need of medical attention, employ a physician and not a druggist to prescribe for you. The battle against disease must be won by conscientious attention to the laws of hygiene, faithful obedience to the rules of life, careful avoidance of all the known causes of disease, and promptly seeking the advice of your physician at HYGIENE AND SANITATION 345 all times when the body fails to perform its normal functions, or you are apparently threatened with affliction. THE CITY SLUMS, Much as we dislike to call attention to the conditions of vice and immorality existing in the slums of our great cities, nevertheless, we would not feel clear in closing this chapter on the Transmission of Disease without calling attention to the sweat-shops and hovels of our large cities as dissem- inators of disease. Many of these places are unspeakably filthy consumptive operators expectorating on the floor the same floor on which clothing and half-finished garments will subsequently be piled. The arrangements of many of these shops, especially the home sweat-shops, are utterly un- sanitary, and whatever the diseased conditions under which the clothing is finished, it is certain, never having been fumigated or disinfected, that the subsequent buyers are ex- posed to these influences. And who knows how many mysterious cases of fatal disease among the children diphtheria, scarlet fever, or what not, might have been directly traced back to the sweat-shop and shown to have been secured from infected clothing made or worked upon in these miserable hovels and subsequently sold in the fashionable marts of our great cities. Another matter connected with the slums, which is little mentioned by either physicians or educators at present, but upon which we can no longer keep silent, is the spread of social disease what we have already alluded to as the " Great Black Plague " ; for these diseases of immorality annually claim a death toll as great or greater than that of tuberculosis, the Great White Plague. Medical authorities estimate that from 3,000,000 to 5,000,000 people are suffering from these diseases, in one form or another in the United States, as the result of their infection in the hovels of vice harbored in the city slums. One of these diseases of sin spreads itself by 50,000 new infections each year in New York City alone, while 80 per cent of all male adults in the United States have been at 346 THE SCIENCE OF LIVING some time infected with disease as the result of the mainte- nance of these horrible plague spots in the centres of our civilization. A physician and surgeon is compelled to recognize the terrible consequences of sin as they are spread broadcast through these agencies of the city slums. Medical authorities have estimated that from 50 to 65 per cent of major surgical operations upon women are necessitated, directly or indirectly, by the widespread infection of in- nocent persons by means of these unspeakable diseases of the vice of the slums. In some European cities the slums have literally placed their brand upon from one-half to one-seventh of the entire population; while New York City is estimated at the pres- ent time to have one-fifteenth of its population scarred by these loathsome maladies. Last, but not least, intelligent people thinking men and women must face the fact that of the 800,000 boys who reach maturity each year in the United States, fully 500,000 a half-million as a result of inadequate education and preventive training, are led to plunge themselves into this moral sewer of the city's slums, and of this 500,000 the flower of our flock about 400,- ooo annually contract one of these terrible diseases of social sin, which are perpetuated and transmitted largely through the agency of the vice and sin of the slum. CHAPTER XXIII HEALTH HINTS THE NATURAL LIFE IN A NUT-SHELL. A BIRD'S-EYE VIEW OF THE LAWS OF HEALTH. GENERAL PRINCIPLES. SUNLIGHT. FRESH AIR. DEEP BREATH- ING. MUSCULAR EXERCISE. SENSIBLE CLOTHING. THE ART OF EATING. PURE WATER DRINKING. REGULAR BATHING. HlGH- PRESSURE LIVING. MENTAL REST AND RECREATION. THE PRE- VENTION OF DISEASE. I. GENERAL PRINCIPLES 1. " Whatsoever a man soweth, that shall he also reap," is just as true of the body as it is of the soul. 2. Science is rapidly achieving the conquest of all "germ diseases," while the " habit diseases," due to personal prac- tices and habits, are alarmingly on the increase. 3. Nature alone can cure disease. Doctors cannot heal. They can only direct the sufferer back to the pathways of health. Nature alone can create, and healing is re-creation. 4. Sensations of fatigue and pain are friendly voices of warning. They are the body's conscience. We should heed their messages and not silence their prayer by stimu- lants, narcotics, and pain killers. 5. We enjoy health when the body works under natural and normal conditions. The same laws of life produce dis- ease when the body is compelled to do its work under unnatural and abnormal conditions. 6. It should be remembered that the human body is a great commonwealth. These tiny little creatures called cells, numbering more than twenty-six trillions, are de- pendent upon man's common sense and judgment for their life and health. 347 348 THE SCIENCE OF LIVING 7. Unperverted instincts and natural appetites would prove to be safe and unerring guides in choosing the way of life, but the civilized man, through physical disobedience and artificial living, has grossly perverted his natural in- stincts largely lost his " horse-sense." 8. Some persons have inherited such vast riches of phys- ical wealth that they are able to live a long time as hygienic spendthrifts with but little personal suffering. The result of their careless living usually appears in the lives of their sickly offspring. " The fathers have eaten sour grapes, and the children's teeth are set on edge." II. SUNLIGHT 1. Sunshine is essential to animal life and growth. 2. The daily sun bath, properly taken, would restore many semi-invalids back to health. 3. Sunshine is the best known disinfectant. It should be freely admitted to every human dwelling place. 4. Human dwellings should be full of windows. The house should be daily flushed with light and sterilized with sunshine. 5. It is a crime against the rising generation to have the nursery located anywhere except on the sunny side of the house. 6. The direct rays of sunlight are almost instantaneously fatal to tuberculosis germs and the vast majority of other disease microbes. 7. The vital resistance of the human body is greatly in- fluenced by the number of hours one spends each day in the sunshine of the open air. 8. Sunshine is the fountain of all earthly energy and the direct source of plant growth. Plants can only build up food substances under the influence of light. III. FRESH AIR i. Man is an outdoor animal. He was made to live in a garden, not a house. HEALTH HINTS 349 2. Remember that each person requires one cubic foot of fresh air every second. 3. Remember that sleeping outdoors is a preventive, as well as a cure, for tuberculosis. 4. Foul air is the curse of our modern manufacturing establishments and work shops. 5. Agitate against the atrocious ventilation of churches, audience rooms, and other public buildings. 6. If you work indoors, remember that you can't ven- tilate your lungs unless you ventilate the house. 7. Don't allow the temperature of living rooms, during the winter season, to go above sixty-eight degrees F. 8. See that school children have fresh air and sunshine. Much of the stunting effects of the city schools is due to poor ventilation. 9. The vital resistance of an individual, a family, or a race of people, is in exact inverse ratio to the number of years they have been away from the soil. 10. If your home has no system of ventilation, open wide the windows and doors several times a day and enjoy the blessings of a thorough-going air flushing. 11. Oxygen is the vital fire of life. Our food, however well digested and assimilated, is just as useless to the body without oxygen, as coal is to the furnace without air. 12. Consumption (tuberculosis), pneumonia, bronchitis, pleurisy and catarrh are house diseases. Neither man nor any other animal contracts these diseases when living alto- gether out-of-doors. 13. Bedroom climate is responsible for many common maladies. If you cannot work outdoors, sleep outdoors, or as near to it as possible. Boost the fashion of outdoor bedrooms and sleeping porches. IV. DEEP BREATHING 1. Deep breathing promotes brain circulation and in- creases mental activity. 2. Deep breathing aids digestion, prevents dyspepsia, and favors healthy liver action. 350 THE SCIENCE OF LIVING 3. Natural breathing, like that of the infant, results in expansion of both the chest and the abdomen. 4. Oxygen is nature's tonic. Outdoor breathing is the best possible tonic prescription for indoor invalids. 5. A flat chest indicates weak lungs, decreased physical efficiency, and, not infrequently, curvature of the spine. 6. Deep breathing empties the portal vessels of the ab- domen, the congestion of which is the chief cause of the " blues." 7. It is written that the breath of life was breathed into man's nostrils, not his mouth. Mouth breathing is either a cause or a result of disease. 8. Despondent people are always shallow breathers. Bad breathing and worry go together. Getting rid of one usually helps in overcoming the other. 9. Shallow breathing beclouds the mind by causing a retention of blood poisons, thereby placing heavy and un- necessary burdens upon the moral nature. 10. Oxygen is so indispensable to life, that while we can live by eating only two or three times a day, we are com- pelled to take " air lunches " twenty times a minute. 11. The lungs are nature's blood-purifiers. In the place of taking patent medicines, eat good food, drink pure water, ventilate the house, go outdoors, and breathe deeply. 12. Remember that it is just as important to have fresh air at night and proper ventilation in the winter, as at other times. Night air is just as pure or a little more so, than day air. 13. Every cell of the body must breathe for itself. But these countless millions of little creatures are suffocated if the living and working rooms are not fully and properly ventilated. 14. Superficial breathing decreases the elimination of the poisonous gases of the blood, thereby slowly, but none the less surely, exposing every cell of the body to poisonous influences. 15. Natural breathing is both a preventive and a cure for many forms of constipation, as the diaphragm exerts HEALTH HINTS 351 a downward pressure on the stomach and bowels of about two hundred pounds. 1 6. The blood is purified and its circulation quietened by deep breathing. The blood is the vital stream that turns the wheels of life, and should contain more, by weight, of oxygen than it does of digested food. 17. Use the diaphragm in breathing. Don't breathe merely with the top of the chest like a woman wearing a tight corset. Let the diaphragm move up and down so as to thoroughly ventilate the bottom of the lungs. 18. The value of the outdoor life is entirely dependent upon the intake of oxygen. It does no more good to go outdoors without deep breathing, than it would when hun- gry to go to the dining table and refuse to eat. V. MUSCULAR EXERCISE 1. Body work is indispensable to 'first-class brain work. 2. Muscular exercise promotes complete and regular movements of the bowels. 3. A daily sweat is good for your health and religion, as well as your daily prayer. 4. Exercise is better for the health if it is regular, use- ful, pleasant, and agreeable. 5. Systematic physical exercise is absolutely essential to good circulation and sound digestion. 6. Man is a working machine. The study of anatomy suggests that he was never made to sit down. 7. Indian clubs, Delsarte, etc., are good exercises for young girls, semi-invalids, and for the cultivation of grace. 8. Exercise should be systematic and symmetric ; not ex- cessive, but moderate. Do not begin what you cannot keep up. 9. The proper resting position for man is the -reclining posture. Many diseases and deformities result from chair abuses. 10. You owe it to yourself to learn how to stand, sit, and walk properly, and also how to climb stairs in a healthful manner. 352 THE SCIENCE OF LIVING 11. Man has a mental, moral, and social life to cultivate. He should not spend all his time on the body " oiling the machine." 12. Physical exercise destroys body poisons and thus di- rectly favors mental activity and indirectly lessens the moral struggle. 13. Going up and down stairs one hundred and fifty times a day is equivalent to walking six miles, and is good exer- cise if properly performed. 14. Regular, light, and useful exercise is far superior to modern athletics, which are greatly overdone and some- times highly injurious. 15. The ideal exercise is walking outdoors, five or six miles a day, the arms swinging freely while every muscle is vigorously energized. 16. Physical exercise is a sure producer of deep breath- ing. (The average man breathes only one-half his capac- ity, the average woman but one-fourth.) 17. In exercising for health, it is the heavy movements that count. Self-resistive exercises are excellent, as you are working against your own muscles and not against dead weight. VI. SENSIBLE CLOTHING 1. Hats and other headdress should be light and airy. 2. Thin-soled shoes are dangerous in damp and cold weather. 3. Avoid water-proof clothing and water-proof shoes as far as possible. They are unhealthful. 4. For outer garments, wool is the best for winter, while cotton serves best in the summer. 5. The bedclothing should be as light as possible, con- sistent with warmth and protection. 6. In winter, clothe the extremities well. This applies with special force to young girls and women. 7. The primary purposes of clothing are those of pro- tection and modesty, not adornment and display. HEALTH HINTS 353 8. Many of the so-called " female complaints " are due wholly or partially, to the results of corset wearing. 9. The best material for underclothing is linen mesh with cotton next. Wool is undesirable for underclothing. 10. The most comfortable summer clothes are those of light color and loose weave, with a very thin dark lining. 11. During the winter, look out for overclothing the body. Use furs with discretion. Clothe the body evenly and symmetrically. 12. Heavy skirts and other garments should not be sus- pended from the hips, but should be properly supported from the shoulders. 13. Clothing should be physiologic and anatomic, that is, the clothes should be made to fit the body and not the body to fit the clothes. 14. It should be remembered that the young girl breathes in a natural, normal manner, just as her brother does, be- fore she wears corsets. 15. The corsets worn by women and the tight belts by men, interfere with natural and normal breathing and weaken the abdominal muscles. 1 6. Constrictions of the waist, as by the modern corset, favor liver and gall-stone disorders, together with stomach trouble, constipation, and many other serious diseases. VII. THE ART OF EATING 1. How we eat is equally important with what we eat. 2. Avoid extremes of temperature in eating and drink- ing. 3. Eat some fresh, raw food daily, such as fruits, vege- tables, nuts, or dried fruits. 4. Avoid alcoholic beverages. Alcohol accomplishes no good thing for the healthy body. 5. Thorough mastication all things being equal is the great secret of good digestion. 6. The best of foods are injurious when overeaten, or when wrongly combined with other foods. 33 354 THE SCIENCE OF LIVING 7. The prompt elimination of the waste products of the body is equally important with good digestion. 8. Look out for soft, fresh, doughy breads, batter cakes, and half-cooked pastries. They are breeders of dyspepsia. 9. Exercise every precaution to get pure, wholesome, un- adulterated foods. Tainted foods are worse than tainted money. 10. The more simple one's diet, the less the craving of the nervous system for unnatural foods and harmful stimu- lants. 11. Avoid excess of both sugar and salt. In moderate quantities they are harmless, but when overeaten they are injurious. 12. It is quite impossible to have peace in the head and war in the stomach. Coarse eating and fine thinking are incompatible. 13. Cultivate a liking for hard foods which have to be masticated. Don't undertake to live upon mushes, soups, and other liquid foods. 14. Remember that the original diet of primitive man consisted largely of those things which grow out of the earth and upon trees. 15. Look out for tea and coffee. They are stimulants, they are not foods. Their only nourishing property is the sugar and milk added. 1 6. Remember that overeating of protein produces far more serious results in the body than does the overeating of other food elements. 17. Remember that food is useless to the body until it is digested and assimilated. Good digestion is just as essential to health as good food. 18. Remember that digestion is powerfully influenced by the mental state. Keep the mind cheerful and hopeful dur- ing, and just after, the meal hour. 19. The cook stove is of great value in cooking cereals, but it is overworked and much abused. Most fruits, vege- tables, and nuts are better eaten raw. 20. Most people do better without drinking at meals. HEALTH HINTS 355 Even those with strong stomachs will find it best not to take over one glass of water at meal-time. 21. Engineers know how to feed their furnaces better, and farmers know how to feed their 1 cattle better, than the aver- age man knows how to feed his own body. 22. Eat natural foods, cultivate your taste, and the ap- petite will in time become a fairly reliable guide as to when to eat, what to eat, and how to eat. 23. The American people eat too much meat. That is, they take too much protein. Other foods containing pro- tein are cheese, eggs, beans, and most nuts. 24. Remember that decayed meats are much more dan- gerous and poisonous than decayed vegetables. Milk is especially subject to deterioration and contamination. 25. Apply the eight-hour rule to the stomach and it will seldom strike. That is, allow eight hours between regular meals, and put nothing into the stomach between meals. 26. Study foods and learn how properly to balance your daily ration. The average man requires about two thou- sand calories a day. Consult the food tables and find out how much you are eating. 27. A good appetite ordinarily equals a good digestion. If the appetite is poor, make such changes in your habits as will enable you to earn a good one. A good appetite equals good digestive juices. 28. Remember that you have an intellect. Man is sup- posed to be an intelligent animal. His appetite, therefore, should at all times be under the watchcare of enlightened reason and scientific judgment. 29. Multiplicity of dishes and bad food combinations pro- duce dyspepsia. Eat but two or three articles of food at a single meal. Avoid the use of many modern concoctions and desserts served under fancy names. 30. If you are not engaged in hard physical labor, don't eat much when you are not hungry. Wait a few hours, or until the next day, when you will have a better appetite. This is a safe rule for all people in ordinary health. 31. Remember that most people eat too much and eat 356 THE SCIENCE OF LIYING too often. That "all-gone feeling" in the region of the stomach is the cry of nature for oxygen or water, not for food. Two meals a day are better for some people than three. 32. Avoid highly preserved and highly seasoned dishes, pickles, cheese, and the stronger condiments such as mus- tard, pepper, and vinegar in fact, look with disfavor upon anything that is hot when it is cold. Use lemon- juice in the place of vinegar. Whatever braces a food against de- cay, also braces it against digestion. VIII. PURE WATER DRINKING 1. Fresh fruit juices and lemonade are good beverages, wholesome and healthful. 2. Don't forget to give to ordinary fever patients all the cold water they want to drink. 3. Remember that the internal bath of the body is just as necessary and essential as the external bath. 4. Most filters are a snare and a delusion, and freezing water does not necessarily destroy disease germs. 5. Drink at any time except just before meals and two hours after meals. It is not best to drink during meals. 6. Pure, natural, soft water, or artificially distilled water, is the ideal beverage. Boil all suspected drinking water. 7. Cultivate a regular water-drinking habit. Most sed- entary people drink about one-fourth the water they ought to. 8. Pure water is the best. Mineral water is a delusion. If you are going to take medicated water, have your doctor prescribe it. 9. Examine the source of your drinking water as care- fully as you do the source of your food supply. Look out for contaminated water. 10. Tea, coffee, soft drinks, etc. (lemonade excepted), are only adulterated water. They do not take the place of the genuine Adam's ale. 11. All the activities of cell life are carried on under HEALTH HINTS 357 water. Water is indispensable to every nutritional change. Life cannot exist without water. 12. The daily intake of water should equal the daily out- go. The minimum requirement according to this rule, for sedentary persons, is about eight glasses a day. IX. REGULAR BATHING 1. Cleanse the mouth and 1 teeth on arising and after each meal. 2. Bathing and swimming should not be indulged in just before or after eating. 3. The neutral bath (ninety-seven degrees) is excellent to quiet the nerves and induce sleep. 4. For persons who are fairly strong, the cold morning bath is an excellent preventive of colds. 5. The neglect of regular bathing results in overwork- ing the liver and kidneys, and debilitates the skin. 6. Hot baths are weakening and debilitating unless they are finished off with short applications of cold water. 7. Regular bathing is not a luxury, it is a necessity. The skin should be cleansed by a warm soap bath twice a week. 8. Most people will get better results from cold baths if they are taken in a warm room and immediately followed by- physical exercise. 9. Bathing is made necessary by the clothes we wear and by the indoor life. If the skin were daily exposed to sun- shine and fresh air, it would seldom be necessary to bathe. 10. The effects of short, cold baths are natural. This same kind of reaction would be spontaneous in the healthy skin exposed to the air. Baths are simply an antidote for the wearing of clothes. X. HIGH-PRESSURE LIVING 1. Blood-making foods and drinks are a delusion. All good foods when well digested make good blood. 2. Modern strenuous living of the civilized nations is 358 THE SCIENCE OF LIVING greatly raising the blood-pressure and thereby predisposing to disease. 3. Remember that while alcohol, morphine, and bromide compounds temporarily lower the blood-pressure, they are false friends. 4. Remember that the defences of the body against disease are greatly increased by leading the natural life, the simple life. 5. The results of the high-pressure life are hardening of the arteries, apoplexy, Bright's disease, heart failure, and nervous exhaustion. 6. High blood-pressure has more to do with disease and old age than hard arteries. A man is as old as his arteries are hard and his blood-pressure is permanently raised. 7. Increasing rise in blood-pressure means one of two things : the valves of the heart will give way heart failure or a blood-vessel will burst apoplexy and paralysis. 8. The germ-destroying power of the white blood cells is greatly increased by short, cold baths and by alkalinizing the blood-stream, as in the liberal use of fresh fruit juices. 9. The body possesses inherent and automatic powers of resistance against disease. It is our duty to study how to cooperate with nature in this struggle for the maintenance of health. 10. Remember that the liver is the filter and furnace of the body for detecting and destroying poisons. Do not render it useless by overeating and intemperate indul- gence. 11. Remember that the blood-pressure is raised by co- caine, tobacco, tea, coffee, strong condiments, flesh foods, as well as by constipation, worry, anxiety, and other morbid states including moral condemnation. 12. Nearly all body fluids are germicidal in their action when natural. The white blood cells devour disease germs when the blood is alkaline. When the blood is acid or toxic these white cells may devour the body cells instead. HEALTH HINTS 359 13. The following habits and influences tend to lower blood-pressure or prevent its rise: Exercise, short cold baths, tepid baths, rest, sleep, dietetic simplicity, self-con- trol, optimism, a happy disposition, faith, and a clear con- science. 14. The white blood cells constitute the body's standing army for the resistance of infectious diseases. Remember that the function of the cells is perverted and destroyed by alcohol, morphine, quinine, and many other drugs, as well as by the poisons of dyspepsia, and constipation absorbed from the bowel. XI. MENTAL REST AND RECREATION 1. Don't take drugs for worry and sleeplessness. Take a bath. 2. The American people sleep too little and eat too much. 3. Regular rest is essential to the health of mind and body. 4. Make your weekly Sabbath just as complete a day of rest as possible. 5. Don't forget the Golden Rule. It is good for the health of the whole man. 6. Cultivate the art of living with yourself as you are, and with the world as it is. 7. Remember that worry about business, social or in- dustrial affairs can never help. It may make matters worse. 8. The secret of deliverance from worrying is self-con- trol. Minimize your difficulties. Cultivate faith and trust. 9. It is a great mistake to fight sleeplessness with drugs. In the end the drugs themselves will produce more in- somnia. 10. The average man requires eight hours of sound sleep every night. Some appear to do well upon a little less, while others require a trifle more. 360 THE SCIENCE OF LIVING 11. Remember that worry will not disappear of itself. You must actively combat it. Don't make the mistake of worrying because you have worried. 12. Shun worry and all its mental cousins as you would flee from the smallpox. There is no trouble, however se- rious, worrying over which will do any good. 13. Take a half day off in the middle of the week if you can get it. Spend it in wholesome recreation, in the cul- tivation of health, and in making other people happier. 14. To rob oneself of sleep is simply putting a mortgage on future health and happiness. Nature is sure to fore- close it and you will be required to pay compound in- terest. 15. If you have physical causes of worry, remove them by due attention to the bodily state. If the mind is worried, dispel your fears. If the soul is harassed, get right with your Maker. 16. The conditions which favor sound sleep are : quiet, mental peace, pure blood, good digestion, fresh air, the colder the better, an empty stomach, physical weariness but not fatigue, mental weariness but not worry. 17. Do not fail to have periods of simple, natural, and wholesome recreation. We do not refer to exciting, un- natural entertainment, in some building poorly ventilated. We refer to close and intimate communion with nature. 18. The physiologic resting posture is with the body re- cumbent, resting upon either side, perhaps slightly inclined toward the abdomen. The emptying of the stomach, if one has eaten at a late hour, and the action of the heart, are favored by sleeping on the right side. There are numerous reasons for not sleeping on the back. 19. Waking up tired in the morning after having slept all night is significant and means one or more of four things : a. Autointoxication, that is, self-poisoning from the ac- cumulation of body poisons in the blood-stream. b. Nervous exhaustion, a physical condition verging HEALTH HINTS 361 toward the borderland of brain fag or nervous prostra- tion. c. Habitual worry, despondency or some other mental at- titude of fear and grief. Remember, sleep is an antidote for work, but not for worry. d. Certain other nervous diseases which need not be here enumerated, as they require medical attention. XII. THE PREVENTION OF DISEASE 1. Consumption is largely spread by careless spitting. Agitate against it. 2. Avoid using towels and other toilet articles which have been used by others. 3. Remember that the mosquito is the means of spreading both malaria and yellow fever. 4. Next to germs themselves, the great cause of disease is unsanitary surroundings. 5. Disease is greatly increased by the use of nostrums containing alcohol, cocaine, etc. 6. Look out for dust. House dust is especially danger- ous. It is the airship of the microbe. 7. Remember that typhoid fever, summer diarrhoea, etc., come largely from contaminated water and milk. 8. After every case of suspicious illness, see that the furnishings are disinfected and the premises fumigated. 9. All closets not having sewer connections should be carefully screened to prevent flies gaining access thereto. 10. Children may contract diphtheria, scarlet fever, and other diseases from sick cats, dogs, and other domestic pets. 11. Avoid the public drinking cup. It is a carrier of disease, and, for the same reason, promiscuous kissing should be tabooed. 12. Fruits and vegetables, when eaten raw, should be thoroughly washed to remove the eggs of intestinal worms and parasites. 362 THE SCIENCE OF LIVING 13. The slums of the great city, through their vice and immorality, are spreading broadcast the dreaded diseases of social transgression. 14. Raw pork is dangerous; it may contain trichinae. Rare beef may give you tapeworm, while typhoid fever is gotten from raw oysters. 15. The vast majority of diseases are wholly preventable. It lies within the power of man to drive every germ disease from the face of the earth. 1 6. Rats, fleas, and bedbugs, together with other animal parasites, are responsible for carrying many diseases, in- cluding the dreaded bubonic plague. 17. Remember that disease never comes without a cause. Most acute diseases are caused by microbes, and the major- ity of chronic disorders are caused by wrong habits of living. 18. Always give hearty cooperation to the public health officials in carrying out their regulations and quarantine requirements. They are working for your good as well as that of the community. 19. Remember that germs are not attracted to the healthy man. Health is more contagious than disease. Ordinarily, we fall victims to germs only after our vital resistance is lowered by physical transgression. 20. The common household fly is a dangerous disease car- rier, engaged in spreading typhoid fever and half a score of other diseases. Destroy both the flies and their breeding grounds. Keep them out of the house, and especially, away from the food. AUTHORITIES CONSULTED IN THE PREPARATION OF THIS WORK In the preparation of the several lectures which preceded this book, the author freely consulted the standard medical text-books and works on hygiene found in his private li- brary as well as those found in the medical libraries of Chicago and Washington, D. C. In rewriting and arranging these lectures for publication and in the preparation of additional matter, the following authors, among the large number consulted, deserve special mention, as the use of foot notes and the practice of in- cluding long direct quotations was thought unadvisable in a work of this character. Abrams The Blues. Bartley Medical Chemistry. Baruch Hydrotherapy. Bergey Principles of Hygiene. Bolduan Food Poisoning. Chittenden The Nutrition of Man. Cohen System of Physiologic Therapeutics. Fletcher A. B. Z. of our own Nutrition. Gautier Diet and Dietetics. Gray Human Anatomy. Huber Text Book of Histology. Hutchinson Food and Dietetics. Kellogg The Miracle of Life. McGlannan Physics and Chemistry. Metchnikoff Prolongation of Life. Osier Practice of Medicine. Parker Biology. Pawlow Work of the Digestive Glands. Robinson The Abdominal Brain. Roger Infectious Diseases. 363 364 AUTHORITIES CONSULTED Saleeby Worry the Disease of the Age. Starling Physiology of Digestion. Stewart Manual of Physiology. Walton Why Worry? Wiley Food Adulteration. Willoughby Hygiene for Students. Also a large number of monographs, medical papers, re- prints, and articles accumulated from periodical literature, including the Food Bulletins and Experiments of the De- partment of Agriculture of the U. S. Government. APPENDIX 365 APPENDIX IN Chapter IX, devoted to foods, frequent reference was made to " Food Tables." These tables, here given, will be easily un- derstood and fully comprehended by a study of this explana- tion. For example, take the second food barley. In one hundred parts of barley there is found to be 10.5 per cent of protein. The next column is headed " Calories in one ounce, 12.1." In other words, the protein (10.5 per cent) in one ounce of barley, contains just 12.1 calories. In the next column, barley is found to contain 2.4 per cent of fat, while the food calories in the fat contained in one ounce are 6.3. That is, the fat in each ounce of barley contains just 6.3 calories. And so with starches. The ounce of barley would contain 66.7 per cent of starch, while this percentage of starch in each ounce of barley would yield 77.3 calories. The salts represent the percentage in 100 parts, and barley contains 2.6 per cent. The cellulose, likewise, is parts per cent, and barley has 3.8 per cent of cellulose. The total nutritive value is secured by adding together all these per cents of protein, fat, starch, salts, and cellulose. This gives for barley, a total nutritive value of 86.0 per cent. This represents the food elements which can be digested in the human system except that the cellulose is less than half digested, in the neighborhood of 30 per cent. The water content is obtained by subtracting the total nu- tritive value from one hundred, after the percentage of these five food elements is known. The rest of the food is water. Under the head of " Starches and Sugars " are included all carbohydrate elements ; that is, non-protein elements except fat and cellulose. In the case of the cereals and legumes and most vegetables, this carbohydrate is found as starch. In the case of the ripe fruits and some of the vegetables, it appears as sugar. The acids of fruits are also included under this head. 367 368 THE SCIENCE OF LIVING The total amount of calories or fuel value per ounce is secured by adding up, as in the case of barley, the proteid calories, fat calories, and starch calories in one ounce of barley. This gives the total calories or fuel value of one ounce of barley as 95.7. That is, the complete burning of one ounce of barley in the body or outside the body, will yield just 95.7 calories, or heat enough to raise 95.7 kilograms of water one degree centigrade. The proportion of protein to other elements is an important item in dietetic study. For instance, if one desires to follow the advice in the chapter on Nutrition, and adopt the modern low protein diet, he would want, on the whole, to subsist upon foods in which the protein value is about I part of protein to 10 of the non-protein elements. In the estimation of calories, neither salts nor cellulose nor water are reckoned. The total digestion time of the food tables is the average time that food remains in the stomach. This is only relatively correct. As pointed out elsewhere, mastication, the strength of the digestive juices of the stomach, and the stomach muscle, are more or less concerned in shortening or lengthening this stime. In the last column of the food tables may be found the exact amount of any raw or cooked food which will yield 100 calories. This item is designed to facilitate the computation of bills of fare and to make it more easy to arrange special and individual diet lists. How to ascertain the calories in i ounce of any food when the percentage composition is known. 1. Multiply the protein percentage by 1.16 2. Multiply the fat percentage by 2.63 3. Multiply the carbohydrate (sugar, starch and acids) percentage by 1.16 Example : Take the case of barley. The per cent of protein is 10.5. This multiplied by 1.16 gives 12.1 calories in i ounce of barley. The fat per cent is 2.4. This multiplied by 2.63 gives 6.3 calories in i ounce. The carbohydrate per cent is 66.7 This multiplied by 1.16 gives 77.3 calories in i ounce. These calories added together protein 12.1, fat 6.3, and car- bohydrate 77.3, equal 95.7, the total number of calories in i ounce of barley. APPENDIX 369 How to find the percentage value of any food when the cal- oric value of its various elements per ounce is known. 1. Divide the protein calories of I ounce by 1.16 2. Divide the fat calories of i ounce by 2.63 3. Divide the carbohydrate calories of i ounce by ... 1.16 Example : Barley contains 12.1 protein calories in i ounce. Divide 12.1 by 1.16, which gives 10.5. The fat calories, 6.3, di- vided by 2.63 yields 2.4 per cent for fat. The carbohydrate cal- ories, 77.3, divided by 1.16 gives carbohydrate percentage 66.7. The total percentage or nutritive value of barley is found by adding together these various percentages protein 10.5, fat 2.4, carbohydrate 66.7, which, with salts 2.6 and cellulose 3.8, gives 86.0 per cent as the total nutritive value of barley. ooi 3ui -UIBJUO:) jnnoaiy " sa3nn O o I- o o o M oooooaoo o>oc o I3H J JO . - o N o oo * 6 t * 5 1 I I I o * I snvg >i OO t>. OO OO U->\O vO ^ o o ^ 51 00 OO t~ t>^ O> p t^ oc *>o oo fi p 'tvo vo o o cr> o * in oo mAi ir>oo * piooonooxb M TJ-O N 4-rn 4od -woo wd-Noc o- 33 J9J * n n p r pxo ov HMQMMOMMO >. p wi p pxo oo in i- fOoo u->o f'lOO Mydt^O-O-O O Woo O JU.">3 J9J nn\O -rf *o CT'txO-O O-OOO O i-oo O poooo r*5 wi dod O-"-OK crodod ooo >.o-dod^ob o CT'i-i >-i o i-o NlrONMCONrOeOrOPOrOrOOIWr'Jroleol I CO I COM I I tOM I M M ' "^ _, _ CM -_ xS" f| M M O* C40O 04 04 w UTQO s ** vD^O O*O woOOO QO OO 04 OO O" ^OO OO OO vO GO O) O* CT- N OO N r- t>. H t>.r>*oo ^ M oo cocococooo HWHtwtxi-i ooMooo^'-tMcoo*!-'* 1 ^. M ts. 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G '. .%(* : W JSG TABLE OF FOOD COMPOSITION, ETC., -CONTINUED 9oiiT noijsaSiQ . 1/1 1 "Q r \ ) \ f Oi*iin o x n fi M f ft n CO 1 COM 1 1 1 1 1 COM CO 88S 8r?>^88S, M M COMCO>--< jo uoijjodojj oo ^-o i^ o T o M o o ~*f r>.o s3aS,?58^ X oo oo oo ox r^ o oo o oo oo ^x>o ooi 3m -UtejUOQ junooiv saaanQ l/TfCOMO -COO COCO [anj jo ZO J9J COfO-*00 00-0 Ml^JX-* TWO - 00 COCOCT-I-JJOOO CO v S'8o ) o x -o o > oo > 5o8S: 12 fra > ft^5fta 9n[EA jo's'ptjos ;U9D J9J ^000-LO^^OOM^O* t ooocoo^t^^-co^co Sfgff^a-fiSSfiS.'S^ ^cttfKSScTgtfS 1 4U93 JOJ ind - dcoco <3>~0 4 o' 10 t^rx w t^t>*t^r>^o asoT }093 J9J ^i i S2IT i 1 1 1 ci OO^flOt^O t O N N uow. ^ O r>. *O sxivs }U93 J9^^00 wi O W^ O O O O O*OO N l^t H, MMO 000000 MCOM-0000 STARCHES AND SUGARS (Carbohydrates) zo i ni O t>.O ^^O M|N.tOO O O^OO \O OOO^MO^^^CO- C4OO - OO OO OO OO OO OO 'Xtf* fcTWO M E?WSfftf8^2ftff , d ^^>0^0>0000^^00> COO^^O^OM^MO BftffRK^R^S'^R ??8cto-^^S2VTVf 1 zo i O COOO Ox rj- 1^ o^ CM-JJO TfO CO i- > o M ci ro ^OCOM^-COM^COOJ-M JU93 J9 I M odd OO 1 M PROTEINS zo i Ui saudjEQ COCOOOOOvr,NO^OOM^ * X X ' ' ' * >'* oo*O -*M ts.o*oo r^ N woo M- ^xrtco^ M N 1 O Moa*'-''^t>ocowo o FOOD SUBSTANCES CEREALS (CONTINUED) :::::::::: I jjJjiSiell j 3 ct'u * U il- X >> 5 rtJDT3 - - -t t w ^ io"wTrt n 2-c^^ y J2j< 3 3 3 3 3-S 5 4) ? 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N I >> i o i M I I rid o I I I I d I >- I I <. I cr^ci 1 OjcooH[Mit-iu^ i ^'t^*-ocoi dlcidddldl I (i d d I i I I d M i d I l!-cdd!dldddldi-4>-idddi-i|i-<[ Iddeildldldtfeldeidi d I d>-i>-iodH,>.*" is 73 .!! >* .a u 1 1 1 t t 3 ""* D v i> > c- tn ^J^i^ i- t. H-^-Q B rt TJ --'C u'3 re.u .Ji S = -r ^ t:. 1 - "- 3 E 35SUJOS X X a- -QJ3 _. c c E- 2.2 3-5 >0 g jj* iIIl8^lili^lll Baaaf!SQouuuuC%i_CS ggggo.>;.>rtc5nlnjrtn!nnrt--- .I^Cftfi' T^ m > ^ EA Ct Z TABLE OF FOOD COMPOSITION, ETC..-CONTINUED e atnij, uotjsaSiQ 'aSBja'Av ' 2 as ^88888^888888888^88888 . M . ... M . M . H- .. }O UOJJJOCloJJ CS inrO-^-O^TfO N N-> iTi " NM S3UOJB3 obi Sui jahouiv saDunQ in*, MO P. .no ^-P. POP, 00 O OOO O rO M M MM pn_,j jo zo jaj ^ O fO COO sD t^OOvDOOoOoO CO fOOO 'l-OOf-'CO'-'NWi^WN t-t M M jo' spyiog JH33 J^cl c ^ 1/vooo ^ ftss.'RS'Wffiffs'affaffsas-s^asa M 5 jnaQ jaj OOP! PO OOtxPO OPOO CT--* ^000-* SJffS5Sai??S^8gKfi^SSiKiS 3SOT ,04 O O in in in r^ o * Cf in inpo 1 moo oo oo \n o PO s txMi-iMMMtx O * POP4 C4OOOOPOPI sxivg W ^ CMnoOino O -O .x in o vno OinO O M ^moom odoomci ri 1 -> M o o o ,aa DJaj |l MHfPOMO^OO (vO POPOt^MPOM 1 dopodo o ild o o o o o o PROTEINS zo i UI 39IJO[B^) P, -^0000000 OP. P.10-0*^^^ ..*** M OO O O O t^ !>> COM | e- M |>kOO O C4 O T3C * ; * i ; " i * "^-^ ' I ^ " ' FOOD SUBSTANCES FRUITS (CONTINUED) Hi Mi Jl^fi^jj|IM 1 7 a 1 c o ;| ;l aaaa'a'lll || 1 1 1 | 1 2'rt'cc rtrtcCnlc8(Q fci " L-fc "OOO O^^ * t^ CO ?3?t?&ftft88ft8!?ftft88fc ft ft ^* v^ ^ !> O t^O i^ tO fcA> ^ 1*8 ^MM MM^JMM 1 - " _ 4) u. 3 O U TABLE OF FOOD COMPOSITION, ETC., -CONTINUED d (qDBUiois) S amijruoijsaUiQ . 8J8EJ3AV ft ft S8ft8ftft 8 -5 ffff888A8*A|8 1, _ . . . 8,' . - jo uoijjodojj OO vr> O O O W t^^fp^.X) - 0-00-0 OO'^.^ 0-r^tn ooi 3m -UIEJUO3 lu'nooiv saonno W, P. 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JM m ^ 2 ~="S = 3=fr^5SraRafta2~>S<2 aAijuinj^ jo spijoc; }U03 J3J * o-w>ovo^-co*o^tx^^^a-r-oocoewo^wo M s juao jaj OW 8 8^8.5JS'*S3JS^R > Rf:itRR8.5S!8a asoi -anno ,0^ t^ OOOuiorOOfOOOl II IO ^oooo M HHOMHHOU1 - - - - - M STARCHES AND SUGARS (Carbohydrates) zo i m saiJo'[B3 w, -OOOO^OI^^rO^^OOO^-^OOOO-^^^^dO JJ ^OM-^yV^yXSSXX^**** }uoo ia j t. ^-000000-w,OOCO0000>0^ l n >- .8>?^^ f ff 3 t'S'n J zo i ^ <^00 OOOCOOOO -^O-^tt^v^wlO t^OW> W>W>0 M luaoja* ^fOI-.O^fO -0 a - - 1 >- o ?' o gj-'s S S g <"_: J-^ O "M s o c a o 2 S .a w E J< S SJ C cs *^*'S w u *" - - S 2 S o* 5 5 5 ** 2 M" C C M ~ w wU n J3 S - - l^SS|||^f||||||||||||||| 1 tA^AAA8^8A8A8A8A8AA OOOOOOOOOOro MOO N coc OO^Wt^t^cOO-*Mh-ooi-wrOO^^- M vD O O O UTvO f^OO O O O OOOOrOOO TOC O OC O v/^ O O OC O M o t^ f^ N rO M M CO M M *vOOO O-U1U1WOO O" CO^lN.0 -*00 COWVO COOO M 1-1 M C4MlS>M M NO-etCO-i r-cocO^-^-M COO^fOf'O*-*'-''^ CO(W r^ NC M ?| >0-Ot~.000^OCOvOOO M V00>0f OONOOMNO^ o-o -a-ocoo-o- txCO MM M MM M 9 M C- ^s?ft sas5fra&a8^sjr 2Z SgK~,&SS* *3*R4 !Kg&&*M\81^i&SS< 00 o o b o iraoao o MM II MMMMOOMM M 0-oc 00 00 <-OCO<00 nOO-4-OOtx.OOOin^MCOOMCOO OOOCO^O^ tn MM ^.COOvOtNMMvOrsMM : II g2 v g52 > ? 0>NO ' r OsO^OOO^COCOCOM^ 2 1 ,_ _ M M ^ MM!0^0 ^, *{^^-' MMM OOM { -1 T^OO 1 OCOM O 1 t-OO O PI -"HOvO COO U1OOO O dddldomoM c< -. o u-.c imMlinOe^t LT> UTQO O O O COOC N v/-i v^i M M M f^ M W " ^ ffg M e ' rNMCOM KM MM MM NMMMM o coocroovouio^uivoo ^tvonoOMXtMMoorxoCMoo^MCi oocoo oo co M O M W CO ** CO M O W O P*O O O w^ N M f*. t* O O O_ G*OOOO H o 1>CO N O i/"> N ^O O SMMCOWM C)^M M MMM M M MfO | ! ! ! j j j] j I j ! :::::::::::.:::.::::::::: 1 a -ESfi*22 3; " >w.b o -5 g g g 2 K^m c ~e^ "t-J Ub 2 < -S-g-Sto -----" 1 " "^^ "" W H^HW iftiSS^^fc'ii 55 hSSi"" = c4)4) w ^r > < ^-^r > ^v^v - - v _ ,,. 5 oij** B-M . SS'C'CTa (d p333ul>^ wfc -t*bfi .M ^4)OJ4;OQJW4)4)OftjajU-^'a'O^ L) ^ o O k- ^- u ^ W CO TABLE OF FOOD COMPOSITION, ETC..-CONTINUED H (uDBtnojg) 55 'StUIJ, UOIJSJ^IQ X A .r ft 88tf8ffAftRA8R8RftAA88^88* CO rx CO , 5-A. . . - J9qjQ oj uiojojj Nro-0-0^rO^-iM-^- 061 Sui janouiv saoung pnj jo "2O J^fT fO O-O IrtOO t^t^ JR wjasa jws aass^frs-aAa a &ft^ ao' spijo'c; JOS'") J^cT ->0 JN WvONO MrO-*WO 1^0 HtftRlAMMi^*IWS^88ffttl> 1 ,=.o,,, i/i\O "** CO CT" *^ vn O OO -Ti M ^ OOO ^t" ^vO l^ txO t> O OO QO O CO O fcfcKS R^-R^S^ R5S8 W R'R'Rtf S3 K^^f^ asoi 1030 J3J 1 1 1 snvs ,uaDa ^Nr^-^O-OflOO-f^.^* ^OOOOn -0 STARCHES AND SUGARS (Carbohydrates) zo i UI OO | w ^ 3 II 11 III 1 h zo i UI S3UOJB3 . . . . tv:*:* rvrt :t S"tvfin CON w COCOCOCON roci f) ci COM N ci coci M cj CO CON | [ *O | M *"CO jg COM N M coti>-< i-i w' w >- rood ui^j-o M *} co TTO Tfco-vcocococO'* *v> p O>*O p p CN p O ^t- rOvO * O O O -OO COOt^OOtpppppu'its.tx OCT"HCOOt^i^ow>-cvOPI>-( rovo duicr-uidri dpONMfO'-i-iiHr< : -i'>ruio6 OO ^trtO'O NfOO^O -^W w M W O NsOOO ^t^OOO f>t***/^O t^i/^-*M t^r^t^O WO t-* O t^ M CT< rOOO -^- 1^ POOO NOC*OOQtriMOOCT' 1 ^'f^ CON t^\O MNNt^MOOvOOOCIt^ NMinrOOTM-.o urc u-io rOp-4-*ci-tJ O^ O>OO O^M O t^tnO OO* -*f-O Or^ O fO W O OvO to M row* Mi^CJOO QQ^t^fOQCO 06 uiC'O>'-w i-ivo >H r^ino fOfoowopMPO>opp LnC* -*OO d O* O N vO O t% OOOCOOCOOvOQO Sob rl CT- O-O CS O - M vO i-l >OO 11 p poo u-ip p Or-p -ir> d-'rro'OPO ppoopropMvo.MOMvOMi- i rot^oo p M -roo u->t^cr>vp t>.p *p < -p uvo cr> o~ivnu-i ro vd M vn\6 t^du-i dfONvdrorioiHcti-i to d> I Illrol ro Mi^ii j^vo vo M o -*t^D*o O i/>O t^O p i/^ ^ ^r ^- CO tx vyi f^inu-iO o i/^ O O O*OO Q * Q rOO^ -^-irttO CT I N| M M-*SMxa^-linM M so ro coso ^- N o o oo o o^o ro o* -^\o w o oo t-* ir>oo I rxsO oo t**oo oo t^cow r^M C^^A vO M o g inNirvvO M O M MOO U-H/M- o CT.d do m O OO t* f> M ^-ooroooiH i ^'^--^-iH M N ooo VQ ooo d ci >-i roxd "id wii^itiw i-i -4-d rouid I d rod d d foo d> OOHrOlHfOlHMIH OO COCO MnC^-*vpCO-*C C-COUTOO CO^O COCOOO OvOt^d OOCOOWCOt-..-*p vninulCOM HI coo fo- -*xO -too ir> inovOi-'CO'co-di-i eiodoo iod *"! doc oooo -QI co H< o vr> o w o o "*-vO o^o rocoo ooo t^ ^r co>o M * MOO &* M o c*^coo cot^i^ o >-icoi-i>n'"*Nvni^infod 1 'fSMn noc*, t^woo OO tx N 12 12 2 S'o-S- ctco5- co?co 8 w>% jo" s'pijog ,^ M w oooooooox^* MfO fOf*^ro Hit ?>V? i * ,c^ M o OOOONCOOO r^ooo *.co^ coo u- OO OO M M It M C4 OO < OOO o o o o o o ooo ooo it it M STARCHES AND SUGARS (Carbohydrates) zo i ai S8IJOJEO O O> cOMWCOO OOO OO O>tx ^ R^KS -15 co X&Z -ft- -, CO ^ 00^500 txtx COOO t^00> - ^SS'Ro'S' "5JT ftc^ *5* S hi zo i ai oo M 1 M *f\nn ooo rx o*oo <-> O a CO 00 Sg-^O-tJ COCO^- OW.CO 0- .n.3^ M O^OtnOO *00 CO--T ^ 1/1 CO ^ t COCO ^ tft M t O N ^- CO PROTEINS zo i UI S9UOIB3 O O oocoor^-j- nooo oo t^oo - r- -< CO OOOV^CO^ Ot-CO OM CO. - CO o^ O */^ >OOO OOO Ix fOi/l M ^" w CO O "f'PO M O r^u^uiM co u>o co w row w ^ M M FOOD SUBSTANCES H. 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M ^>> ''a* '5 : 2 ; 8 S - o c '^ 2 : 5 38*3 - : 2 iioBgo.y . Bo-g r- ^howS H fflcjcji-JOsH&HOi a S' 1> n o S 3- o Z _ , _ > ^_ >_ ^^ ^ (8 HflQJ> 4JO Ort C3^U a "Oo o-oS u tf} ^ t)5 w 00 ts o t-. O*- fc - t i/t moo M w l* M !** s oboooobdbbooo 6 6 d o' d 6 6 6 6 6 6 6 6 i inninu! o ; ; OH 00 CO INDEX 385 INDEX " Abdominal brain," 13, 254. Abdominal breathing, 27; weaknesses, 38; supporters, 57. Abrams, Dr., on the blues, 33, 299. Absorption, from the bowels, 8. Acid dyspepsia, causes, 69; treatment of, 70; diet for, 157; and drinking at meals, 173. Acidity of the blood and meat, 126; of stomach, diet for, 155. Acids, effect on saliva, 67. Acids, fruit as a laxative, 155; as water disinfectant, 184. Actinic rays, 15. Actinomycosis and milk, 134. Adaptability of cells, I. Adipose tissue, 9. Adulterated foods, 129; water, 192. Adulteration of food, results of, 130; and rum traffic, 131; of dairy products, 134; of cereals, 136; of canned goods, 137; of sugar products, 138; of condiments, 140; of beverages, 142; of medicines, 142. African head deformities, 53. Aged, baths for, 208. Agglutination of germs, 237. Air sacs of the lungs, 8; chambers, terminal, 26; "lunches," necessity for, 31, 350; night, 33; fresh, 267, 348; composition, 268; humidity of, 269; changes, how effected, 270; require- ments, 271, 348; flushing, 272; its relation to health, 274; germs in, 3*5- Air pressure in the lungs, 27; in general, 267; cause of disease, 309- Albuminoids, 80. "All gone feeling," 160, 356. Allspice, adulteration of, 140. 388 INDEX Almonds, 116. Alcohol, effects on leucocytes, 12, 359; cause of sunstroke, 21; in tonics, 29 ; comparison of, with foods, 164 ; nature and origin of, 164; not a food, 164, 342; the truth about, 164; in relation to condiments, 170; effects on kidneys, 198; effects on blood pressure, 231; general effects, 231; in insanity, 231, 342; cost of, 232 ; a nerve poison, 263 ; a deceptive drug, 341 ; effects on body, 342; in crime, 342; in idiocy, 342; poisonous properties of, 342 ; remedial value of, 342 ; effects on society, 343 ; a false friend, 358. Alcoholic beverages, effect on appetite, 148; in general, 163, 353. Americans, why they succeed, 219. Amoeba, reproduction of, 5; habits of, 6; simplicity of, 6; of dysentery, 333. Amusements, 259. Amylopsin, 73. Anaemia, sunbaths in, 20; cause of, 33; diet for, 156. Anatomy of the respiratory organs, 25; of voice box, 28; of muscles, 35; of digestive organs, 63; of kidney, 195; of skin, 195; of blood vessels, 212; of heart, 212; of brain, 250; of nerves, 251. Anger and blood pressure, 226. Aniline dyes in candy, 138 ; test for, 138. Animal instincts, 2; intelligence, 2; body, an energy consumer, 17; heat, 36; heat, nature and source of, 83; foods, 121; prod- ucts, 124; products, adulteration of, 131; poisons, cause of disease, 310; parasites, cause of disease, 311; products, food tables, 379. Animals, instinct and reason of, 264; as disease carriers, 333. Anthrax and milk, 134. Anti-acid foods, 157. Anti- ferment of digestive juices, 75; fat foods, 158. Anti-toxins, operation of, 240; theory of, 246. Ants, ingenuity of, 2; intelligence of, 264. Anxiety, in high blood pressure, 225. Apoplexy, from high pressure, 221. Appendix, 367. Appetite, how increased, 44 ; stimulates saliva, 67 ; juice, of Paw- low, 69; in general, 148; necessity for controlling the, 152, 355; poor, foods for, 154; habit, treatment, 161 ; unperverted, 347; indication of digestive power, 355. INDEX 389 Apples, in general, in; baked, in; composition, calories, etc., 372. Apricots, 112; composition, calories, etc., 372. Architects, competent, 20. Arrowroot, composition, calories, etc., 370. Art of eating, the, 353. Arteries, area of, 10; structure of, 10, 212. Arterio-sclerosis, diet in, 158; in high pressure, 221; and blood pressure, 225. Artichoke, composition, calories, etc., 375. Artificial immunity, 246. Artificial jellies, 140. Aseptic foods, 156. Asparagus, 118; composition, calories, etc., 373. Assimilation, of food, 77; by the cells, 78. Athletics, harm of, 41. Atmosphere, moisture of, 177 ; the, 267 ; hygiene of, 315. Attenuation of germs, 237. Auto-intoxication and blood pressure, 224; treatment of, 263; and tired feelings, 360. Auto-suggestive therapeutics, 291. B Babies, bathing of, 207 ; dangers from kissing, 323. Bacon, composition, calories, etc., 377. Bacteria in milk, 135. Bad food combinations, 154. Baking powders, 174. Balanced ration, the, 143. Baldness, cause of, 61. Bananas, 112. Barley, 106; composition, calories, etc., 370. Barometer, the, 267. Bath, the internal, 180, 356; the cleansing, 201. Bathing, regular, 195, 357; hygienic, 199; necessity for, 199; re- sults of neglecting, 199; morning, 200; facilities, 202; outdoor, 203; tonic, 206; infant, 207; and meal hours, 209; hints con- cerning, 209; in heart disease, 209; in kidney disease, 209. Bathroom, the, 203. Baths, when to take, 202; free, 203; sea, 203; swimming, 203; 390 INDEX neutral, 204 ; cabinet, 205 ; cold, 205 ; for convulsions, 205 ; hot, 205 ; Russian, 205 ; Turkish, 205 ; for " tired feeling," 207 ; for the aged, 208; in fever, 208; duration of, 210; in pain, 210; reaction from, 210; cold, in blood pressure, 223; in blood pres- sure, 228; as treatment for worry, 298. Bay windows, 19. Beans, dried, 126; composition, calories, etc., 379. Beans, string, 118; composition, calories, etc., 375. Beavers, dam, i. Bedbugs, 19; as disease-carriers, 332, 362. Bedroom, climate, 275, 349; disease, dangers of, 319; clothing, 61, 352- Beds, hard and soft, 61. Beech nuts, composition, calories, etc., 375. Beef extract, 122; composition, calories, etc., 377. Beef flesh, 122; composition, calories, etc., 377. Beef tea, 122; composition, calories, etc., 377. Beets, 118; composition, calories, etc., 375. Berries, the, 113. Beverages, adulteration of, 142; alcoholic, 163; composition, cal- ories, etc., 380. Bichloride of mercury, 340. Bicycle scorcher, 40. Bile, action of, 72; secretion of, 72; germicidal action, 235. Biliousness, cause of, 79; low protein diet, 85; baths for, 207. Bills of fare, 91. Biscuits, composition, calories, etc., 370. "Bitters," stomach, 148. Blackberries, 113; composition, calories, etc., 372. Blessings of deep breathing, 30, Blood, in respiration, 26; purifiers, 29, 217, 263; how purified, 29, 217, 350; poisons and breathing, 30; oxygen content, 31; acid- ification of, 126; how alkalinized, 126; circulation of, 212: aeration of, 214; function of, 216. Blood cells, 10; number of, 12; creation of, 13. Blood corpuscles, red, 10, 214; white, II. Blood-making foods, 156, 218. Blood pressure, 218; effects of high, 220; how taken, 220; results of high, 221; cause of high, 222; how lowered, 227, 359; methods of lowering, 230; natural methods in raising, 232; in relation to sleep, 261 ; how raised, 358, INDEX 391 Blood vessels, function, 10; structure, 212. Blueberries, 113; composition, calories, etc., 373. Blues and deep breathing, 32, 350; how caused, 299. Board of health regulations, 341. Bodily exercise, 41. Bodily heat, conservation of, 49. Body, power of self-repair, 4; structure of, 5; tissues of, 7; a commonwealth, 14, 347; an engine, 37; total strength of, 37; clothing of, 48; nutrition of, 77; elimination of wastes from. 78 ; fluids, germicidal, 235, 358 ; changes in, 265 ; work and brain work, 351. Body cells, specialization of, 7; and leucocytes, 12. Body wastes increased by exercise, 46; in general, 78; 'germs and, 236; and importance of, 354. Boiled water, 192. Bologna sausage, composition, calories, etc., 377. Bones, function, 9. Books as disease-carriers, 324. Borax, 131. Boric acid, 131 ; effect on animals, 131. Botanical clock, 2. Bowel, catarrh of, diet in, 156; condiments in, 170. Bowel, mucous membrane of, 8; elimination of germs by, 236; discharge, disinfection, 318. Boys, venereal infection of, 346. Brain cells, 14; action and breathing, 30; foods, 218, 263; human, 250 ; physiology of, 252 ; abdominal, 254 ; fag, 262 ; poisons, 263. Brazil nuts, 116; composition, calories, etc., 375. Breads, fermented, 106; unfermented, 107; adulteration of, 137; fresh, objections to, 171; soft and doughy, 354; composition, calories, etc., 370. Breakfast foods, mushy, 172. Breakfast menus, 92. Breathing, natural, 25, 350 ; tubes, 25 ; in disease, 27 ; rate, 27 ; exercises, 29; shallow, 30; and mental state, 30; and mental ac- tion, 31; and bowel action, 32; and digestion, 32; and the liver, 32 ; and exercise, 45 ; restricted, 55 ; perverted, 56 ; and baldness, 61; and brain action, 349; deep, 349; and constipation, 350; shallow, 350; superficial, 350. Bromides, the, in high pressure, 232. Bronchi, the, 25 ; terminal, 26. 392 INDEX Bronchial arteries, the, 26. Bronchitis, a house disease, 274. Brothels, disease-carriers, 346. Bright's disease, increase of, 130; diet in, 158; cause of, 198; from high pressure, 221. Bubonic plague, 332. Buckwheat, 106; composition, calories, etc., 370. Buns, composition, calories, etc., 370. Butter, in general, 124; adulteration of, 135; tests for, 135; a disease-carrier, 335; sterilized, 336; composition, calories, etc., 379- Buttermilk, 124; composition, calories, etc., 379. Butternuts, 116; composition, calories, etc., 375. Cabbage, 119; composition, calories, etc., 375. Caffeine, effects of, 162. Cakes, composition, calories, etc., 380. Calisthenics, 43. Calories, definition, 84 ; required daily, 86 ; how to determine, 87 ; table of food, 97. Cancer, increase of, 130. Candy, adulteration of, 138; when objectionable, 166. Cane sugar, adulteration of, 139 ; in general, 165 ; effects on stom- ach, 1 66. Canned goods, adulteration of, 137. Canned meats, adulteration of, 133. Cantaloupe, 313; composition, calories, etc., 373. Capacity of lungs, 28. Capillaries, function of, 10. Capillarity, 178. Carbohydrates, how eliminated, 79; fuel value, 84. Carbolic acid, 318, 340. Carbonated water, 194. Carbonic acid and plants, 16; exchange in lungs, 26; how de- tected, 268; and other poisonous gases, 273. Carpets, faded by light, 20; dangers of, 316. Carrots, 119; composition, calories, etc., 375. Cartilage, 9. Catarrh, baths for, 207; a house disease, 274. INDEX 393 Catarrh of stomach, see under Stomach. Cats and parasites, 333; as disease-carriers, 336. Catsup, tomato, 141. Cauliflower, 119; composition, calories, etc., 375. Celery, 119; composition, calories, etc., 375. Cellar, the, and microbes, 20; ventilation of, 20. Cells, instincts of, I ; adaptability of, I ; unifying influence of, 2 ; reproduction of, 5; composition of, 6; number in body, 6; specialized, 6; living, 7; epithelial, 7; specialized work of, 7; connective tissue, 9; fat, 9; muscle, 9; blood, the, 10; lymph, 12; nerve, 13; brain and cord, 14; respiration of, 31; assimila- tion of food by, 78; amoeboid movement of, 244; giant, 244. Cellulose, amount digested, 74; place in nutrition, 82; and diges- tion, 145; a laxative, 155. Cereal coffee, 380. Cereals, study of, 105; adulteration of, 136; food tables, 370. Chair diseases, 38; reform, 38. Cheerfulness and blood pressure, 229; its value, 297; and worry, 298; and digestion, 354. Cheese, manufacture of, 68 ; in general, 125 ; cottage, 125 ; adul- teration of, 136; composition, calories, etc., 379. Chemical rays of light, 15; energy, 23; juice, how secreted, 70; messages, action of, 73. Chemistry of water, 176; of air, 268. Cherries, 113; composition, calories, etc., 373. Chest breathing, 27. Chest, flat, 33 ; significance of, 350. Chestnuts, 117; composition, calories, etc., 375. Chewing, thorough, 144; summary of, 146. Chicken, composition, calories, etc., 377. Children and sunlight, 20; stunting of, 276; worries of, 287; value of society of, 300. Chills, malarial, 37. Chimney in ventilation, 271 ; smoky, 272. Chinese, foot binding, 53. Chittenden, Prof., on nutrition, 85. Chloride of lime, 340. Chlorophyl, 16. Cholera, conquest of, 130; Asiatic, 316. Christian Science, 301 ; cures of, 303. Christianity, therapeutic value of, 297. 394 INDEX Chronic diseases, 3, 130. Churches as disease-spreaders, 277; ventilation of, 277, 349. Ciliated epithelium, 8; action of, 25. Cinnamon, adulteration of, 141. Circulation, of the lungs, 25 ; promoted by breathing, 31 ; and exercise, 45; in general, 212; physiology of, 213. Cities and venereal infection, 346. City slums, the, 345. Clam chowder, composition, calories, etc., 377. Classification of tissues, 7; of muscles, 9; of foods, 105. Climate as a disease-cause, 307. Closets, country, care of, 325. Closets, dry earth, 325. Clothing, winter, 48; summer, 51; injurious effects of, 53. Coagulation of fibrin, 239. Coal, relation to light, 16. Coal oil and fleas, 330; and mosquitoes, 331. Coal-tar dyes, 138. Cocaine and blood pressure, 222; a nerve poison, 263. Cocoa, breakfast, 162. Cocoanuts, 117; composition, calories, etc., 375. Codfish, composition, calories, etc., 377. Coffee, action on saliva, 67; adulteration of, 142; effects on health, 162; amount used, 163, 224; and high pressure, 223; a nerve poison, 263 ; predisposes to disease, 344 ; a stimulant, 354. Cold baths, morning, 200; natural tonic, 200; effects of, 201, 357; who should take, 202; in general, 205; in low pressure, 233; how to take, 357. Cold, a disease cause, 308. Cold hands and feet, how cured, 31; symptom of, 45; weather clothing, 48; foods, dangers from, 159; storage meats, 169; air in tuberculosis, 338. Colds, from errors in dress, 50; from chilling feet, 52; baths for, 205, 207; hot packs for, 211; a house disease, 274; spread of, 3i9- Colon, anatomy of, 65 ; bacillus and high pressure, 225. Color, 16. Comparative effects of food and alcohol, 164. Compress, the heating, 228. Compressibility of liquids, 178. Condensed milk, adulteration of, 136. INDEX 395 Condiments, adulteration of, 140; in general, 169; and alcohol appetite, 170; summary of effects, 170; and high pressure, 224. Connective tissue, 9. Conquest of disease, 3, 347. Conscience and blood-pressure, 226; and sleep, 261. Constipation and old age, 12; relieved by breathing, 32; trunk bending in, 44; aided by walking, 44; causes of, 44; from cor- sets, 55; and low protein diet, 85; foods producing, 156; tea- drinking in, 163; baths for, 206, 207; and blood-pressure, 225; relation to worry, 299. Constriction of waist by corsets, 54. Consumption germs, destroyed by light, 18; how spread, 338; how cured, 339; how prevented, 339; and spitting, 361. Contagion, how spread, 318; life of, 318. Contagious diseases, 311; disinfection in, 318. Contamination of water, 188; of soil, 317. Convulsions, baths for, 205. Cook stove, abuse of, 149; value of, 354. Cooking barley, 106; breads, 107; corn, 108; macaroni, 109; oat- meal, 109; rice, 109; starches, no; wheat, no; fruits, in; bananas, 112; cabbage, 119; beans, 126. Cooking, problems of, 149; effects of bad, 150, 172; errors of, 174. Cooks, qualifications for, 149. Copper sulphate, 340. Corn, calories in, 22 ; evaporation from, 22 ; weight lifted by, 22 ; in general, 107; green, 119; products, composition, calories, etc., 370. Corns, 8. Corpuscles, red blood, 10; white blood, n. Corrosive sublimate, 340. Corsets and breathing, 27; arguments for, 54; deformities of, 54; and female weaknesses, 55; cause of tumors, 55; and diseases, 55 ; restrict breathing, 55 ; hygienic, 56. Corti, organ of, 13, 256. Cotton as a heat conductor, 49. Coughing, 27. Cowpox and vaccination, 247. Crackers, 107; composition, calories, etc., 370. Cranberries, 113; composition, calories, etc., 373. Cream, in general, 124; adulteration of, 135; composition, cal- ories, etc., 379. 396 INDEX "Crisis" in pneumonia, n. Cucumbers, 119; composition, calories, etc., 375. Cup, the loving, 322. Cure of worry, 291 ; of disease, fraudulent, 301. Currants, composition, calories, etc., 373. Curvature of spine, 33. Custards, composition, calories, etc., 380. Daily exercise required, 41 ; food requirements, 84 ; ration, the, 87; food required, children, 90; food required, adults, 90, 91; water required, 181 ; sweat and health, 351. Dairy products, 24; adulteration of, 134; disease carriers, 335. Dandelion greens, composition, calories, etc., 376. Dates, 113; composition, calories, etc., 373. Day's work, average, 42. Debility and cell respiration, 31. Debts and worry, 299. Decayed meats, dangers, 355. Deep breathing, and worry, 30; blessings of, 30; and the blues, 32; in general, 349; and the circulation,. 351. Deformities, fashion, 54, Delsarte, value of, 43. Despondency and sunstroke, 21. Desserts, dangers from, 171 ; food tables, 380. Dew, the, 179. Dextrine, how formed, 67; stages of, 81. Dextrinized cereals, 155. Diabetes, 130. Diabetic foods, 157. Dialysis, 178. Diaphragm, the, 26; in breathing, 30, 351. Diarrhoea and drinking water, 190 ; and raw foods, 323 ; and flies, 327 ; and milk, 335. Diastase of cereals, 66. Diet, changes and digestion, 71 ; lists, special, 154; variety in, 159; and taste, 170; in high pressure, 229. Difficulties, minimizing, 293. Digestion and breathing, 32, 349; and exercise, 44; marvels of, INDEX 397 63; physiology of, 65; and emotions, 71; movements of, 76; and food preservatives, 131; and mental state, 153; slow, 154; and cane sugar, 166; and worry, 299. Digestive ferments, 65; action of, 66; organs, anatomy of, 63. Dinner menus, 95. Diphtheria, conquest of, 130; and milk, 134, 335; symptoms of, 238; sequelae of, 311; contagion from, 318; and pets, 336; and sweat shops, 345. Diphtheria anti-toxin, 241 ; theory of, 246. Disappointment and high pressure, 225. Disease, conquest of, 3 ; definition of, 3 ; germ, increase of, 3 ; caused by chairs, 38; caused by corsets, 55; chronic, increase of, 130; how the body resists, 234; hereditary, 266; caused by worry, 285 ; of the mind, 287 ; fraudulent cures of, 301 ; causes of, 306 ; prevention of, 306, 361 ; predisposing causes of, 307 ; exciting causes of, 308; injury a cause of, 308; contagious, 311 ; how spread, 311; soil of, 312; venereal, 346; laws of, 347; in- creased by nostrums, 361. Dishes, multiplicity of, 159; disinfection of, 318. Disinfectants and deodorants, 340. Distillation, 179. Dogs, dietetic experiments on, 71 ; and parasites, 333 ; as disease- carriers, 336. Domestic pets and disease, 336. Drafts, reaction to, 50. Dressings, food tables, 380. Drinking at meals, 172, 182, 354; in cases of sour stomach, 173; of pure water, 176, 356; physiology of, 179; how and when, 182. Drinking water, 316; cups, public, 320; fountains, 321, Dropsy, salt in, 167. Drug habits, increase of, 130; in general, 344. Drugs, sleep-producing, dangers, 262, 359; in treatment of worry, 298; delusion of, 341. Duck, composition, calories, etc., 377. Dumb-bells, 43. Dust, dangers of, 315; household, 316. Duster, feather, 316. Dusting, methods of, 316. Dwelling, air and light, 19; desirable site for, 19. Dyes, poisonous, in clothing, 49; aniline, in candy, 138. INDEX Dyspepsia, sunbaths in, 20; relation to idleness, 44; how caused, 69; oil in, 70; acid, diet for, 157; baths in, 206, 207. Ear, the, 256. Eating, simple, 143; too much, 160; too often, 161 ; art of, 353. Echinococcus, 333. Edema, malignant, 317. Eel, composition, calories, etc., 377. Egg plant, 120; composition, calories, etc., 376. Eggnog, 125. Eggs, in general, 125; how preserved, 133; cooking of, 174; com- position, calories, etc., 379. Electricity, disease cause, 309. Elimination of body wastes, see under Body wastes. Emaciation, diet for, 156. Endurance and diet, 169. Enema habit, how to prevent, 203. Enemas in low pressure, 233. Energy, sun, 21; chemical, 23; snowball, 24; granules, 253. Enterokinase, 74, Enzymes, digestive, 65; effects of cooking, 151. Epidemics, 311. Epilepsy, 130. Epithelial cells, 7. Epithelium, of digestive tract, 7; ciliated, 8; of bowels, 8; of lungs, 8. Erepsin, 74. Eustachian tubes, 269. Evening dress, dangers of, 50. Excreta, disinfection of, 340. Exercise, breathing, 29, 35 ; muscular, 35, 44, 351 ; required daily, 41 ; systematic, 41 ; agreeable, 42 ; indoor, 42 ; for invalids, 43 ; gymnastic, 43 ; self-resistive, 43 ; and digestion, 44 ; daily sweat- ing, 44; and the circulation, 45; and respiration, 45; excessive, dangers of, 45; increases heart action, 45; and the mind, 46; dangers of, 46; a poison destroyer, 46; well-balanced, 46; and heat stroke, 47; for weak muscles, 57; in low pressure, 227; in raising pressure, 232; regular, 351; and body poisons, 352. Exhaustion, baths for, 204. INbEX 399 Exposure and high pressure, 225. Extracts, flavoring, see under Flavoring. Extremes of temperature in food, 159. Extremities, clothing of, 57. Eye, 255; sore, 319. Fabrics, "weighing" of, 49. Fads and worry, 288. Faith cures, in blood pressure, 230; in cure of worry, 295; how they cure, 301 ; classification, 302. Fashion deformities, 54. Fat, lessens stomach secretion, 70; how assimilated, 78; how eliminated, 79 ; element of nutrition, 81 ; classification, 81 ; fuel value, 84; a laxative, 155. Fat cells, 9. Fatigue, sensation of, 2, 347; cause of, 37; and sleep, 262. Fattening foods, 157. Fatty tissue, 9. Fear, effects on digestion, 71 ; special, 284. Feet, cold, baths for, 207. Female porters, strength of, 53; weakness from clothing, 53; weakness and corsets, 55 ; complaints, causes, 353. "Ferments," digestive, 65. Fever, drinking water in, 193, 356; baths in, 208; in infectious diseases, 237 ; in destruction of toxins, 241. Fibrin, coagulation of, 239. Figs, 113; composition, calories, etc., 373. Filbert nuts, 117; composition, calories, etc., 375. Filters and filtration, 191. Finger nails, disease-carriers, 320. Fish, in general, 123; poisoning from, 133; composition, calories, etc., 377. Flat chests, symptoms of, 33; and chairs, 38. Flats, undesirable, 19. Flatulency, diet for, 156. Flavoring extracts, adulteration of, 141 ; artificial, 141. Fleas, as disease-carriers, 332, 362. Flesh foods, 121 ; and high pressure, 224 ; composition, calories, etc., 377. Fletcher, Horace, on swallowing, 68; on mastication, 144. 400 INDEX Fletcherism, arguments concerning, 145. Fletcherizing, 144; summary of, 146. Flies and country closets, 325 ; as disease-carriers, 327, 362 ; classification of, 328; development of, 329; how to kill, 329; how to prevent, 330. Flours, no; composition, calories, etc., 372. Fly traps, 329; paper, 329; poisons, 329. Fly, tsetse, 330. Fomentations, 228. Food requirements, daily, 84; requirements, how to determine, 87; requirements for children, 90; requirements for adults, 90, 91; calories, 97; frauds, 129; laws, pure, 131; preservatives, 131 ; preservatives and indigestion, 131 ; combinations, 153 ; combinations, good and bad, 154; tables. 370; tables, explana- tion of, 367, 370. Food, nitrogenous, 79 ; study of, 104 ; classification of, 105 ; adul- terated, 129; tainted, dangers of, 129; poisoned, 129; results of adulteration of, 130; adulterated, amount sold, 131; special diet lists of, 154; peptogenic, 154; laxative, 155; compared with alcohol, 164; preparation of, 172; service of, 172; liquid, 172; raw, a disease-carrier, 323; and flies, 328; hard, value of, 354; tainted, 354. Foot, the, deformed by shoes, 52. Formaldehyde, preservative, 131; effects of, 134; as a fumigant, 315; in general, 340. Formulae, dietetic, 87, 88. Fountains, drinking, 321. Free baths, in Chicago, 203. Freezing, water, expansion of, 24; mixtures, 177. French heel shoes, 52. Fresh air, 267; and health, 348. Fretting and worry, 283. Friction in lowering blood pressure, 227. Fried foods, 174. Frogs' legs, composition, calories, etc., 377. Fruit jellies, 114; juices, in slow digestion, 154; sugars, in slow digestion, 154; acids, laxative, 155; juices, as beverages, 183. Fruits, in general, in; cooking of, in; disease-carriers, 316; food tables of, 372 ; composition, calories, etc., 372, 373. Fuel value of foods, 84. Function of muscles, 35; of blood, 216. INDEX 401 Funerals, public, dangers of, 323. Furnace, hot air, 271 ; wrong construction, 272. Furs, 49; dangers, 353. Gall bladder, the, 72. Gambling and high pressure, 226. Games, in worry, 300. Ganglia, basal, 250; basal, function of, 252; sympathetic, 252. Gangrene, 308. Garantose, 139. Garbage cans and flies, 330. Garters, 50. Gases, poisonous, 273. Gastric juice and taste, 68; secretion of, 68; types of, 70; rate of action, 147; germ-killer, 235. Gastric ulcer, causes, 69; diet in, 157. Gautier, on diet formulae, 87; on acidity of the blood, 126. Germicidal body fluids, 235. Germ poisons, disease-cause, 310. Germ-proof skin, 235. Germs destroyed by light, 17; the body's defence against, 234; elimination of, 236 ; how crippled, 237 ; incapsulation of, 239 ; digestion of, 240; toxins, how destroyed, 240; destroyed by leucocytes, 244; a cause of disease, 310; how subdued, 314; on fruits and vegetables, 316; in the soil, 317; on house furnish- ings, 319; on drinking cups, 320; and kissing, 322; in milk, 335- Giant cells, 244. Ginger, adulteration of, 141. Girls, " form moulding," 54. Glanders and milk, 135 ; how contracted, 335. Glands, sweat, 8; lymph, 12. Glass houses, 19. Gloves, 52. Gluten flour, fraudulent, 136; mush, calories, etc., 371. Glycogen, 78. Goitre, 193. Golden Rule, the, 300 ; in health, 359. Gonorrhea, 346. Goose, composition, calories, etc., 377. 402 INDEX Gooseberries, composition, calories, etc., 373. Gout and protein ashes, 79; diet for, 158. Graham gems, composition, calories, etc., 371. Grains. 105; milky stage, no; composition, calories, etc., 371. Granola, composition, calories, etc., 371. Granules, energy, 253. Grape fruit, 114; composition, calories, etc., 373. Grapes, 114; composition, calories, etc., 373. Gravies, composition, calories, etc., 380. Gravitation, 2. Green corn, 119. Green peas, 120. Greens, 120; composition, calories, etc., 376. Grief and high pressure, 225. Gymnastic exercises, 43. H Habit appetite, treatment of, 161. Habits, causing high pressure, 222; how formed, 252; as a dis- ease cause, 307. Hairs, 8. Hall, Dr., on alcohol, 164, Hands as disease-carriers, 320. Hard foods, value of, 354. Hard water, 187. Hats, cause of headaches, 60; cause of baldness, 61; and head- dress, 352. Hazelnuts, 117. Headache, from heavy hats, 60 ; from " rats," 61 ; from tea and coffee, 163; from protein ashes, 168; baths for, 207; from drugs, 344. Headdress, 60. Health and disease, 3 ; defined, 3 ; and corsets, 56 ; and food frauds, 137; contagious, 234; and the atmosphere, 274; and thoughts, 296; hints, 347; laws of, 347. Hearing, sense of, 256. Heart, muscle, 9 ; beat, 10 ; daily work, 10 ; athletic, 41 ; beat and exercise, 45; dilatation of, 45; burn, diet for, 155; structure of, 212; action of, 213; failure, 221. Heat rays, 15; stroke, 21; animal, 36; and exercise, 47; produced INDEX 403 by body, 83; latent, 176; in high pressure, 228; a cause of dis- ease, 308. Heating compress, the, 228. " Heel raising " exercise, 42. i Heels, rubber, 53. Hereditary immunity, 246. Heredity and personality, 265; and disease, 266, 348; and the nervous system, 266; cause of disease, 307. Herring, composition, calories, etc., 377. Hiccough, 27. Hickory-nuts, 117; composition, calories, etc., 375. High blood pressure, effects of, 221; habits, 222; how lowered, 227; wrong methods of treating, 230; results of, 358. High-pressure life, the, 219; living, 357. Hints on health, 347. Hogs and trichina, 333. Holiday, mid-week, 260; spirit of, 296. Home, the, and sunlight, 19; site for, 19. Honey, adulteration of, 139. Koodoos, 284. Hook worms, 333 ; disease, 335. Hormones, chemical messengers, 73. Hot weather clothing, 51; foods, dangers, 159; water drinking, 194; baths, 205; blanket packs, 211. House, air space for, 19; foundation of, 20; ventilation, 270, 349; temperature of, 272; diseases, 274, 349; tuberculous, 338. Household cares in worry, 289; dust, dangers from, 316; furnish- ings and disease, 318. Human body, structure of, 5; cells of, 6; light of, 23. Hydatid cysts, 334. Hydrochloric acid, 69. Hydrophobia, conquest of, 130; in general, 337. Hygiene, modern, 4; and sanitation, 306; of the air, 315. Hygienic spendthrifts, 4, 348; bathing, 119. Hypnotism, 295, 301. Hypochondria, 285. Hysteria, 285. I Ice, impure, 189 ; a typhoid carrier, 317. Ice bag, for weak heart, 233. 404 INDEX Ice-cold foods, dangers of, 160. Ice cream, adulteration of, 136; a disease carrier, 336. Ice water, dangers, 182. Idiocy, 130. Immorality, diseases of, 345. Immunity, theory of, 245, 311. Incapsulation of germs, 239. Increase in germ diseases, 3. Indian clubs, 43, 351; head binding, 53. Industrial ventilation, 275; causes of worry, 289. Infant mortality and milk, 131 ; bathing, 207. Infants, kissing of, 323. Inflammatory exudate, 238. Influenza, 319. Insanity, 130; and alcohol, 231, 342. Insomnia, baths for, 204; treatment of, 262; from drugs, 344. Instinct of cells, i; man's natural, 2; in general, 264; natural, 347- Intelligence, animal, 2; plant, 2. Internal respiration, 26; bath, the, 180. Intestinal villi, 8; anatomy, 65; juice, 74; movements, 75; fer- mentation, 225; worms, 361. Inventions and worry, 289. Invertase, 74. Involuntary muscles, 9, 36; nerves, 13. Irish moss, composition, etc., 371. , Irritation as a cause of disease, 308. Isolation in disease, 341. Itch mite, the, 333. J Jams, 140. Jellies, fruit, 114; adulteration of, 140. Kellogg, Dr., on chair reform, 39. Kerosene and fleas, 330; and mosquitoes, 331. Kidney, the, in blood purification, 29; elimination of uric acid, 79; in general, 195; overworked, 198; physiology of, 198; elim- ination of germs, 236. INDEX 405 Kissing as a disease carrier, 322. Knickerbockers, 58. Koumiss, composition, etc., 379. Labor troubles and worry, 290. Lactic acid, 69. Lard, adulteration of, 133; composition, calories, etc., 377. Larynx, the, 25. Laws of health and disease, 3 ; of life, 347. Lead poisoning, tin cans, 137; drinking water, 189. Leeches, 333. Legumes, in general, 126; composition, calories, etc., 379. Lemonade, 184. Lemons, action on saliva, 67; in general, 114; composition, cal- ories, etc., 373. Lentils, 127; composition, calories, etc., 379. Leprosy, 332. Letters, disease-carriers, 319. Lettuce, 120; composition, calories, etc., 376. Leucocytes, n; germ-destroyers, n, 244; in old age, 12, 243; wall of, 239; scavengers, 243. Libraries, disease dangers, 324, Lice, 333- Life, laws of, 347; natural, the, 347. Light, physics of, 15; rays, 15; velocity of, 15; and chlorophyl, 16; germ-destroyer, 17; in the home, 19; and children, 20; from the body, 23. Limbs, clothing of, 57. Linen, as a heat-conductor, 45; underclothing, 50, 59; disinfec- tion of, 318. Liquid foods, diet list, 157; in general, 172. Liquids, expansion of, 178; equilibrium of, 178. Liver, blood purifier, 29; aided by breathing, 32; action on pro- teins, 79; circulation of, 215; toxin-destroyer, 241; anatomy of, 264; relation to worry, 299; "fluke" disease, 334; filter and furnace, 358. Lobster, composition, etc., 378. Lockjaw, 130; germs of, 317. Low blood pressure, treatment, 232. 406 INDEX Lungs, epithelium of, 8; circulation of, 25, 214; capacity of, 28; blood purifiers, 29; unused capacity, 45; elimination of poisons, 237. Lymph spaces, 10; cells, 12; glands, 12, 215; vessels, 213; circula- tion, 215; glands, function of, 244; germ fighters, 245. M Macaroni, 108; composition, calories, etc., 371. Mackerel, composition, etc., 378. Macrophags, the, 243. Mad dogs, 337. Magnetic healing, 301. Maize, 107. Malaria, how caught, 34 ; fever, purpose of, 37 ; conquest of, 130 ; in general, 331. Malted nuts, calories, etc., 375. Maltose, 66. Man, natural instincts of, 2; outdoor animal, 18, 348; working machine, 37; moral being, 264; distinguished from animals, 264; mightier than the microbe, 313. Manure, fly-breeder, 329. Maple syrup, 139. Massage for weak muscles, 57; in high blood pressure, 227; in low blood pressure, 232. Mastication, thorough, 144, 353; overdoing, 145; summary, 146; and condiments, 170. Meal hours, 151 ; intervals between, 161. Meals, mistakes made at, 159; drinking at, 172. Measles, sequelae, 311. Meat eating, in sunstroke, 21 ; in general, 121 ; preserved, 131 ; canned, adulterated, 133; eating, effects of, 168; digestibility, 169; cooking, 174; and high pressure, 224; inspection, 334. Medicines, adulteration of, 142; patent, 344. Melancholia and idleness, 46. Memory and the leucocytes, 243. Men, breathing of, 27. Mental state and digestion, 153; work and digestion, 174; dis- eases from high blood pressure, 221 ; factors in high pressure, 229; causes of worry, 282; idleness and worry, 283; healing, key of, 294; therapeutics and worry, 294; therapeutics, fraud- ulent, 301 ; rest, 359. INDEX 407 Menus, 91 ; breakfast, 92 ; dinner, 95. Mesmerism, 301. Metabolism, definition, 77; and condiments, 170. Metchnikoff, on old age, 12. " Miasmas," a delusion, 33. Microbes destroyed by light, 17; purify water, 191; body's de- fence against, 234; how the body destroys, 240; how subdued, 314; of the air, 315. Microphags as germ destroyers, 244. Milk, enzymes of, 66; in general, 125; and infant mortality, 131; adulterants, 134; contaminations, 134; preservatives, 134; standard of, 134, 336; condensed, adulteration of, 136; dis- ease-carrier, 335 ; microbes in, 335 ; composition, calories, etc., 379- Millet, composition, etc., 371. Mincemeat, adulteration, 133. Mind, how beclouded, 30 ; and exercise, 46 ; relation to sleep, 261 ; diseases, 287; power over matter, 305. Mineral salts, 82; waters, 173; poisons, 310. Molasses, adulteration of, 139. Monkey, intelligence of, 264. Moral struggle and exercise, 46; causes of high pressure, 226; management of high pressure, 229; causes of worry, 285; ther- apeutics, 297; deception in therapeutics, 302. Morning bathing, 200. Morphine and high pressure, 230; effects of, 230; nerve poison, 263 ; false friend, 358 ; effects on leucocytes, 359. Mosquitoes in malaria, 34; prevention of, 331; and disease, 331; disease-carriers, 361. Motor nerves, 252. Mountain sickness, 269. Mouth, the, 64; cleansing of, 21 1 ; breathing, 350. Movements of stomach and bowel, 75. Mucous membrane of stomach and bowel, 8. Muscles, 9; classification, 26 ; 'respiration of, 26; function of, 35; treatment of weak, 56, 57. Mushes, dangers of, 171. Mushrooms, energy of, 22; composition, calories, etc., 376. Muskmelons, 113. Mustard, adulteration of, 140; effects on stomach, 170. Mutton. 123; composition, calories, etc., 378. 408 INDEX N Nails, finger, how formed, 8; disease-carriers, 320. Narcotics and sunstroke, 21. Natural instincts, man's, 2; breathing, 25; breathing, expansion in, 27; tonic, air, 28; immunity, 246; life, laws of, 347. Nature alone heals, 247. Nectarines, 114; composition, calories, etc., 373. Nerve cells, 13; paths, 13, 251; energy, 253; impulses, 253; cells, in relation to thought, 258 ; foods, 263 ; poisons, 263. Nerves, classes of, 13; sympathetic, 13, 251; of the muscles, 36; of the skin, 197; of the heart, 213; anatomy of, 251 ; physiology of, 252; sympathetic, physiology of, 254. Nervous diseases, increase in, 130; prostration, 206; prostration, treatment, 263; system and heredity, 266; exhaustion, symp- toms, 360. Nervousness, baths for, 207; from drugs, 344. Neuralgia, low protein diet in, 85; diet in, 158. Neurasthenia, baths in, 206; in general, 285. Neuricity currents, 253. Neuron, the, 13, 251. Neutral bath, the, 204, 357; to lower blood pressure, 227. New Thought, 301. Night air, 33, 350; clothing, 61. Nitrogenous foods, 79. Nose, the, 256. Nourished life, the, 143. Nursery, location of, 20, 348. Nutrition of the body, 77; elements of, 79; disordered by condi- ments, 170; spiritual, 297. Nuts, 116; food tables, calories, etc., 375 Oatmeal, composition, calories, etc., 371. Oats, 109; composition, calories, etc., 371. Obesity, diet for, 158; baths in, 207. Obsession, 284. Odors, 257. Oils, lessen secretion, 70. Old age and leucocytes, 12 ; people, baths for, 208. INDEX 409 Oleomargarine, composition, etc., 379. Olive oil, 114; adulteration of, 141. Olives, 114; composition, calories, etc., 373. Omentum, the, 245. Onions, 120; composition, calories, etc., 376. Opsonin, in pneumonia, n; action of, 243. Optic nerve, 13. Oranges, 115; composition, calories, etc., 373. Organ of Corti, 13. Oriental nations, diet of, 85. Orioles' nest, i. Outdoor life, the, and vitality, 18; bathing, 203; life, the, 267; bedrooms, 275; life, the, in tuberculosis, 338; sleeping, 340, 349. Over-dressing, dangers of, 58. Over-drinking, 194. Over-eating, effects of, 79; how prevented, 147; in general, 160; of proteins, 168, 354; and condiments, 170 Over-training, results, 41. Over-working the kidneys, 198. Oxidase, 37. Oxidation of water impurities, 191 ; of toxins, 241. Oxygen exchange in lungs, 26; a tonic, 29; essential to life, 31; in the blood, 31; the fuel of the vital fire, 274; the vital fire; 349; nature's tonic, 350; and outdoor life, 351. Oysters, in general, 123; poisoning by, 133; composition, calories, etc., 378. Ozone, 269. Packs, wet sheet, 211. Pain, purpose of, 2, 347; baths for, 210; killers, dangers of, 265 ; mission of, 265. Pajamas, 61. Pale skin, baths for, 207. Pancreas, anatomy of, 65. Pancreatic juice, 73. Pandemic diseases, 311. Parasites, in drinking water, 190; animal, disease-cause, 311; carried by animals, 333 ;- and pets, 336. Parsnips, 119; composition, calories, etc., 376. Partridge, calories, etc., 378. 410 INDEX Pasteur institutes, 337. Pasteurizing milk, 66, 151. Pastries, adulteration of, 137; dangers from, 171. Patent medicines, in the spring, 217; in general, 344. Pawlow, physiological experiments of, 69; stomach of dog, 71. Pawpaw, enzymes of, 66. Peaches, 115; composition, calories, etc., 373. Peanuts, 117; composition, calories, etc., 379. Pears, 115; composition, calories, etc., 373. Peas, green, 120; dried, 127; green, composition, etc., 376; dried, composition, calories, etc., 379. Pecans, 117; composition, calories, etc., 375. Pepper, 141. Pepsin, secretion of, 68. Peptogenic foods, 154. Peristalsis, 76. Personality, 265. Perversion of instincts, 2. Perverted breathing, 56; taste, 171. Pets as disease-carriers, 336, 361. Pharynx, the, 25. Physics of light, 15; of water, 176; of the atmosphere, 268. Physical exercise, 41 ; exercise and the mind, 46 ; work and di- gestion, 174; causes of worry, 287; treatment of worry, 298. Physiology of breathing, 26; of muscles, 35; of digestion, 65; of water drinking, 179; of kidneys, 196; of skin, 196; of cir- culation, 213 ; of brain, 252 ; of nerves, 252. Pickles, 141. Pie-plant, 67. Pies, composition, calories, etc., 381. Pigeon, composition, calories, etc., 378. Pignolia nuts, 117. Pike, composition, calories, etc., 378. Pin worms, 333. Pine nuts, 117; composition, calories, etc., 375. Pineapple, 115; composition, calories, etc., 373. Pink eye, 320. Plague, conquest of, 3; bubonic, 332; the great black, 345. Plants, 2; food builders, 16; in sleeping rooms, 16; respiration of, 16; energy gatherers, 17; starch builders, 80; salt builders, 82. INDEX 411 Pleura, the, 26. Pleurisy, cause of, 26. Plums, 115; composition, calories, etc., 374. Pneumonia germs, u ; from exposure, 50, 59; a house disease, 274; death rate of, 274; where contracted, 277. Poison, fly, 330. Poisoned foods, 129. Poisons, destroyed by exercise, 46; elimination of, 46; as a dis- ease carrier, 309; animal, 310; germ, 310; mineral, 310; vege- table, 310. Polluted wells, 188. Poor appetite, foods for, 154. Pork, 123; inspection of, 334; trichina in, 334; composition, cal- ories, etc., 378. Portal congestion, how relieved, 32; circulation, the, 215. Posture, standing and sitting, 38. Potatoes, Irish, 121 ; sweet, 121 ; sweet, composition, calories, etc., 376; Irish, composition, etc., 376. Poultry, 122. Prayer, 264; therapeutic value of, 297. Precipitation of water impurities, 191. Preserved meats, 131. Prevention of disease, the, 306, 361. Prolapsus of internal organs, 38. Protein, assimilation of, 78; element of nutrition, 79; elimination of, 79; daily requirements, 85, 86; habit, the, 85; per cent in foods, 87; in hyperacidity, 155; excess of, 167; animal, 168; ashes, influence of, 168; over-eating of, 168, 354; vegetable, 168; cooking of, 174; ashes, and the kidney, 198. Protoplasm, 6. Protose, calories, etc., 375. Proverbs and worry, 281. Prunes, composition, calories, etc., 374. Ptyalin of the saliva, 67. Public buildings, ventilation, 276, 349 ; drinking cup, 320, 361 ; funerals, dangers, 323 ; libraries, disease dangers, 324. Puddings, composition, calories, etc., 381. Pulmonary artery, 25; circulation, 25, 214; vein, 25. Pulse, the, 216. Pumpkins, 119; composition, calories, etc., 376. 412 INDEX Pure air, natural tonic, 28; food laws, 133; water drinking, 176. Purification of water, 190. Q Quarantine, 341. Quinine, effects on leucocytes, 359. Rabbits, 123; composition, calories, etc., 378. Race and disease causes, 307. Radishes, 121 ; composition, calories, etc., 376. Radium, 22. Railway sewage, 324. Rainfall, evaporation of, 22. Rainwater, 185. Raisins, 115; composition, calories, etc., 374. Raspberries, 113; composition, calories, etc., 374. Ration, the balanced, 143. " Rats," cause of headache, 61. Rats as disease-carriers, 332, 362; and trichina, 334. Raw foods, 150; disease dangers, 323; required daily, 353. Raw meat, dangers, 334. Raw pork, dangers, 362. Rays of light and heat, 15. Reading at meals, 175. Reason, animal, 264. Recreation, value of, 259, 359; wholesome, 360. Red blood corpuscles, 10, 214; in respiration, 26. " Reducing " diet, 158. Reflex action, 253. Reformed chairs, 39. Regular exercises, 41; bathing, 195, 357; bathing, a necessity, 357; rest, essential, 359. Relapsing fever, 333. Religion, human characteristic, 264; and worry, 285; value of, 297. Relishes, adulteration of, 140; falsely named, 171. Rennin, action of, 68. Respiration, muscles of, 26; external, 26; physiology of, 26; process of, 26; rate of, 27; and mind, 30; and digestion, 32; and the blues, 33; and exercise, 41. INDEX 413 Rest in lowering high blood pressure, 228; and sleep, 250; men- tal, 359- Resting posture, 260; natural, 360. Retina, the, 255. Reverse action of enzymes, 66; peristalsis, 76. Rheumatism, 79; low protein diet, 85; diet in, 158; drinking water in, 193 ; baths for, 205. Rhubarb, calories, etc., 376. Rice, 109; comppsition, calories, etc., 371. Roots, power exerted by, 22. Round worms, 333. Rubber heels, 53. Rugs, 316. " Run down " feeling, 31. Rye, 109; composition, calories, etc., 371. Sabbath day's rest, 259, 260. Saccharine, 142. Sago, 109; composition, calories, etc., 371. Salads, food tables, etc., 381. Salicylic acid, 134. Saliva, the, 67; and condiments, 174. Salivary glands, the, 64. Salmon, composition, etc., 378. Saloons, 232. Salsify, 121. Salt, doubtful value, 82; common table, 166; mineral, 167; vege- table, 167; excess, dangers of, 354. Salts, bile, 72; mineral, in nutrition, 82. Sanitation, 306, 361. Sauerkraut, composition, etc., 377. Sausage, adulteration of, 133. "Scaling" in contagious diseases, 318. Scarlet fever, and milk, 134, 335; sequelae, 311; contagion of, 318; and pets, 336; and sweat shops, 345. School children, stunting of, 276; rooms, lighting, 276; ventila- tion, 276; children and fresh air, 349. Science and conquest of disease, 130. Screens, 328. 414 INDEX Screw-worms, 333. Scrofula, 245. Sea water, 187; bathing, 203; food, a disease-carrier, 336. " Second wind," the, 45. " Secretin," a chemical messenger, 73. Secretion, of gastric juice, 69; theory of, 75; of urine, 198. Sedimentation of water, 190. Self-resistive exercises, 43, 352; poisoning and high pressure, 225; consciousness and worry, 283; control and worry, 291, 359; interest and worry, 295. Sensations, neglect of, 292. Senses, the special, 255. Sensible clothing, 352. Sensory nerves, action of, 252. Sewage, lake, 189; railway, 324. Shad, composition, etc., 378. " Sham feeding "of dogs, 71. Shivering, object of, 36. Shoes, 52; French heel, 52; thin-soled, 352. " Short sleeved " garments, 58. Sick headache, diet in, 85. Sighing, 27. Sight, sense of, 255 ; centre of brain, 256. Silk as a heat conductor, 49. Silk-worms, 2. Sitting posture, the, 38; improper, 40. Skin, the, area of, 8; epithelium of, 8; diseases, ancient, 19; in blood purification, 29; improved by exercise, 46; in general, *9S '> physiology of, 196; pale, 196; care of, 197; nerves of, 197; pale, baths for, 207; germ-proof, 235; elimination of germs, 236; disease, spread of, 320; disease, and books, 324. Skirts, how to suspend, 58; heavy, 353. Sleep, and nervous system, 36; and blood pressure, 228; in gen- eral, 250 ; and energy granules, 253 ; and hearing, 256 ; value off 259 ; posture in, 260 ; requisites for sound, 260 ; worry about, 293; relation to worry, 296; amount required, 359; conditions favoring, 360. Sleeping rooms, plants in, 16; porches, 275; car berths, 319; sickness, 330; outdoor, 349. Sleeplessness, baths for, 204; from drugs, 244; in general, 262. Slums, the city, 345 ; a disease-spreader, 361. INDEX 415 Smallpox, conquest of, 130; vaccination in, 246; and bedbugs, 332. Smell, sense of, 256. Snake bites, 310. Sneezing, 27. Snowball, energy of, 24, Snowwater, 185. Social causes of worry, 289; treatment of worry, 299; disease, spread of, 345. Soda water, adulteration of, 142. Sodium chlorid, 82. Soil, of disease, the, 312; contamination of, 317. Solar heaters, 21. Solar plexus, the, 132, 252. Soponification, 72. Soup, objections to, 172; food tables, etc., 381. Sour stomach, diet for, 155. Sowing and reaping, 347. Spectroscope, 16. Speech, 28. Spiders, 2. Spinach, composition, etc., 376. Spinal cord, cells of, 14; curvature and chairs, 38; how formed, 254- Spine, curvature of, 33; natural curve of, 38. Spiritual causes of worry, 285; nutrition, the, 297; therapeutics, 297. Spitting and tuberculosis, 18, 338. Spring tonics, delusion of, 29; water, 185; tonics, 217. Squashes, 120; composition, calories, etc., 377. Squirrels and the plague, 332. Stair-climbing exercises, 42. Standing position, proper, 40. Starch, formation of, 16; digestion of, 67; digestion of, in stomach, 75; assimilation of, 78; elimination of, 79; form of, 80; element in nutrition, 80; fuel value of, 84; cooking of, no, 174; insufficient cooking of, 171. Starvation, 309. Steamship berths, disease dangers, 319. Steapsin, 73. Stomach action and breathing, 32; anatomy of, 64; emptying of, 41 6 INDEX 69; sample, of dogs, 71; and solid food, 72, 76; dilated, cause, 72; why does not digest itself, 74; movements of, 75; bitters, 148; sour, 153; catarrh of, diet, 156; rest necessary for, 161. Straw hats, 60. Strawberries, 115; composition, calories, etc., 374. Street dust, dangers, 315; sprinkling, 316; cars and disease, 319. Strenuous life, the, 226; effects of, 358. Sturgeon, composition, etc., 378. Succotash, composition, calories, etc., 377. Suffocation, 309. Sugar, formation of, 16; assimilation of, 78; elimination of, 79; fruit, 81 ; fuel value, 84 ; adulteration of, 138 ; laxative effects, 155; excess, dangers of, 354; composition, calories, etc., 381. Sugar cane, adulteration of, 139; in general, 165; effects on di- gestion, 166. Suggestion in treatment of worry, 294; true and false, 294, Suggestive therapeutics, 196. Sulphur a disinfectant, 34; laxative, 218; fumigant, 315. Sun energy, 21. Sunbaths, method of taking, 20; value of, 20; in high pressure, 228, daily, 348. Sunburn, 16, 197. Sunlight, 15; chlorophyl, action on, 16; germicidal action, 17; vi- tal resistance and, 18; and children, 20; effects on carpets, 20; disinfectant action, 348; and health, 348. Sunshine, 16 ; and the home, 19 ; fountain of energy, 348. Sunstroke, treatment of, 21; favored by, 47. Supporters, abdominal, 57. Suprarenal gland, 196. Supreme Being, trust in, 291, 298. Surgical operations and social diseases, 346. Swamps, drainage, and mosquitoes, 332. Sweat glands, 8; pores, area of, 8; daily, 44; area of, 195. Sweat shops and disease, 345. Sweetbreads, composition, etc., 378. Swimming, precautions in, 209. Swine and trichina, 333. Sympathetic nerves, 13, 36; muscles, and, 36; anatomy of, 251; physiology of, 254. Syphilis, hereditary, 266; spread of, 320; extent of, 346. Syrup, adulteration of, 139. INDEX 417 T Table of foods containing 100 calories, 97. Tapioca, 109 ; composition,' calories, etc., 371. Tarantula, i. Taste buds, 64. Taste, perverted, 171 ; sense of, 257. Tea, action on saliva, 67 ; in high blood pressure, 223 ; drinker's disorder, 224 ; nerve poison, 263 ; predisposes to disease, 344 ; stimulant action, 354. Teeth, the, 64; cleansing of, 211. Temperature of house, 272; of living rooms, 349. Tendons, 9. Therapeutics, suggestive, 196; spiritual, 297. Thinking in relation to breathing, 30; process of, 258. Thorax, the, 26. Thorium, 22. Thrush, composition, etc., 378. Thyroid gland and toxins, 241. Tight lacing and decadence, 56. " Tired feeling," baths for, 207. Tissue, subcutaneous, 9. Tissues, bodily, 7. Toasts, food tables of, 380. Tobacco, sunstroke, and, 21 ; saliva, effects of, on, 67 ; and high blood pressure, 222 ; amount used, 223 ; nerve poison, 263 ; predisposes to disease, 344. Tomatoes, 116; composition, calories, etc., 374. Tonic bathing, 206. Tonic, baths a natural, 200. Touch, sense of, 257. Toxins, destroyed by exercise, 46; elimination of, 236; diluted, how, 240; how destroyed, 240; liver action on, 241; oxida- tion of, 241. Trachea, the, 25. " Trains," fashionable, 60. Trees, exhalations of, 22. Trout, composition, etc., 378. Trunk bending in constipation, 44. Trypsin, 73. Tuberculosis, sunlight in, 17; spread by spitting, 18, 338; sun- 418 INDEX baths for, 20; not inherited, 266; a house disease, 274; and domestic pets, 336; death rate, 337; how contracted, 338; cure f 3395 prevention of, 339; in sweat shops, 345. Turbinate bones, 25. Tumors and corsets, 55. Turkey, composition, calories, etc., 378. Turnips, 119; composition, calories, etc., 377. Turtle, composition, etc., 378. Typhoid fever and milk, 335. U Ulcer, how caused, 69; gastric, diet in, 157. Underclothing, question of, 59. Underwear, cotton and linen, 59, 353. Union suit, the, 60. Unsanitary surroundings, 313. Urinary tubules, 196; deposits, 198. Urine, secretion of, 198; disinfection of, 318. Vaccination, theory of, 246; in general, 311. Veal, composition, etc., 378. Vegetable oyster, 121; juices, aid to digestion, 155; poisons, dis- ease-cause, 310. Vegetables, 118; cooking of, 174; disease-carriers, 316; food ta- bles, 375; composition, calories, etc., 377. Vegetarianism, 169. Veils, effect on eyes, 60. Veins, structure of, 10, 213. Velocity of light, 15. Venereal diseases, 346. Venison, 123, composition, etc., 378. Ventilation, problem of, 19; of the cellar, 20; in general, 270; stove, 270; and the chimney, 271 ; air changes, 271 ; air required, 271 ; air flushing, 272 ; inlets and outlets, 273 ; and poisonous gases, 273 ; industrial, 275 ; of bedrooms, 275 ; of public build- ings, 276; of schools, 276; of lecture halls, 277; and disease, 3I9- Villi, intestinal, 76. INDEX 419 Vinegar, action on saliva, 67; adulteration of, 141; in high blood pressure, 229. Vital resistance and sunlight, 18, 348; how to increase, 247; how lowered, 313; and the soil, 349. Vocal cords, the, 25. Voice box, the, 25. Voice, the human, 28. Voluntary muscles, 9, 35; nerves, 13. W Waist, constriction of, 54; measurements of, 55. "Waking up tired" feeling, 360. Walking exercises, 42, 352; in constipation, 44. Walnuts, 117. Wands, 43. Water, expansion of, 24 ; element of nutrition, 83 ; drinking, pure, I3i> 316, 356; drinking, physiology of, 179; daily requirement, 181 ; ideal beverage, 183, 356; purified by fruit acid, 184; sources of, 185; river, 186; well, 186; lake, 187; hard, 187; distilled, 187, 192; soft, 187; contamination of, 188; sedimentation of, 190; parasites in, 190; purification of, 190; sparkling, 190; worms in, 190 ; adulterated, 192 ; boiled, 192 ; in disease, 193 ; carbonated, 194; drinking in low pressure, 233. Water plants, 191. Water-proof clothing, 52. Watermelons, 116; calories, etc., 374. Weather, worry about, 280. Wells, polluted, 188; driven, 189. Wet sheet packs, 211. Wheat, no; composition, calories, etc., 371. Whey, 379. Whisper, 28. White blood cells, 358. White blood corpuscles, II ; germ destroyers, n, 243, 244; in old age, 12; wall of, 239; digestive function of, 240. White fibrous tissue, 9. White fish, composition, calories, etc., 378. Whooping cough, sequelae, 311. Whortleberries, 113. Wiley, Dr., on food preservatives, 131. 420 INDEX Windows, value of, 348. Windpipe, the, 25. Woman, why weaker vessel, 53. Woman, breathing of, 27. Wool, a heat conductor, 49. Work, average day's, 42; enjoyable, 43, 300; promotes diges- tion, 44; vs. rust, 283. World, velocity of, 23 ; weight of, 23. Worms, in water, 190; intestinal, 317; hook, 333; pin, 333; round, 333; screw, 333; tape, 333; from domestic pets, 336. Worry, relation to sunstroke, 21; relation to breathing, 30; di- gestion, effects on, 71; cause of high pressure,. 225; general causes of, 278; definition of, 278; temperamental, 279; mental causes of, 282; circle, the, 282; moral causes of, 285; spiritual causes of, 285; diseases of, 285; religion in, 286; physical causes of, 287; childish, 287; habit, the, 288; old age, 288; re- sults of, 288; industrial causes of, 289; social causes of, 289; cure of, 291; self-control and, 291; fictitious, 292; mental therapeutics in, 204; suggestion in, 294; selfishness in, 295; about worry, 296; moral therapeutics in, 297; physical treat- ment of, 298; social therapeutics in, 299; fraudulent treatment of, 301; uselessness of, 359; tired feelings in, 360. Wounds, danger of tetanus, 317. X-rays, 23. Yale University, diet tests, 169. Yawning, 27. Yeast plant, 5. Yellow elastic tissue, 9. Yellow fever, conquest of, 130; and mosquitoes, 331. Z Zwieback, calories, etc., 372. 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